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RECENT ARTICLESQuick answer (TL;DR): Creatine monohydrate at 3 to 5 g a day is one of the best-supported supplements for strength and muscle gain when you also do resistance training. In healthy adults, studies have not found kidney damage at normal doses, and no study has shown that it causes hair loss. It is not a steroid, and it is not an instant energy booster. People with kidney disease, pregnant or breastfeeding women, and people with bipolar disorder should ask a doctor first.
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What is creatine and how does it work?
It is a compound your body makes from amino acids, and you also get it from food, mainly red meat and fish. A pound of uncooked beef or salmon provides roughly 1 to 2 g. About 95 percent of the body's creatine is stored in skeletal muscle, mostly as phosphocreatine.
Phosphocreatine is the muscle's quick-energy reserve. During a short, hard effort such as a heavy lift or a sprint, muscles use up ATP (their energy currency) within seconds, and phosphocreatine helps rebuild it. A normal diet leaves muscle stores about 60 to 80 percent full. Supplements raise muscle creatine by roughly 20 to 40 percent, which is where the performance benefit comes from.
It is not a stimulant and not a hormone. It works by building up in the muscle over days or weeks, not by giving a kick within minutes.
What does creatine actually do?
Strong evidence
- Strength and power: it improves performance in short, high-intensity, repeated efforts such as weightlifting and sprinting.
- Muscle growth with training: combined with resistance training and enough protein, it leads to greater gains in strength and lean mass than training alone.
- Training quality: fuller energy stores can help you do more work across sets, and may help recovery between sessions.
Promising but less certain
- Healthy ageing: combined with resistance training, it may help older adults hold on to muscle.
- Memory and thinking: some reviews show small benefits, mainly for memory (see the section on mental focus below).
- Vegetarians and vegans: their muscle stores start lower (about 90 to 110 mmol/kg of dry muscle compared with about 120 for the average person), so they may gain more.
Weak or no evidence
- Endurance exercise: there is far less benefit for steady, long-distance activity.
- Fat loss: it does not burn fat. Early weight gain is mostly extra water held in muscle.
How much creatine should you take?
The International Society of Sports Nutrition (ISSN) describes two routes to full muscle stores.
| Approach | How | Time to full stores |
|---|---|---|
| Daily dose (simplest) | 3 to 5 g of creatine monohydrate every day, including rest days | About 3 to 4 weeks |
| Loading (faster) | About 0.3 g per kg of body weight a day (commonly 5 g four times a day) for 5 to 7 days, then 3 to 5 g a day | About 1 week |
- Loading is optional. It only changes the timeline. Skip it if large doses upset your stomach.
- Take it daily. Rest days count too, because it works through build-up, not timing.
- Larger, heavily training athletes may need 5 to 10 g a day to stay full.
- Mix it well in water or juice. Stir the powder in fully, and split large doses across the day to reduce stomach upset.
What do people tell me about creatine?
From my community health work, these are the things creatine users often describe. Some match the research and some do not.
"It gives instant energy."
Not really. It does not work like caffeine. It takes about a week with loading, or three to four weeks at 3 to 5 g a day, for muscle stores to fill. If a product gives you an immediate kick, that is more likely to come from other ingredients such as caffeine, so read the label.
"You must drink more water with it."
This one is sensible. The supplement draws water into muscle cells, so drink enough fluid through the day. Large reviews have not found that it causes dehydration or cramps in healthy people, but good hydration is still a good habit. See our guide on how much water you need.
"It removes muscle tiredness."
Partly. It helps rebuild energy for repeated short efforts, so you may manage more reps or recover a little better between sets. It does not remove fatigue. Sleep, food, rest days and a sensible training load still matter, and it does little for long-distance endurance.
"It improves mental focus during workouts."
Many users say this, and there is some science behind a small effect, but it is not proven for workouts. A 2024 meta-analysis of trials in adults found benefits for memory, attention time and processing speed, but no clear improvement in overall cognitive function. The effects look strongest when the brain is under strain, such as sleep loss, in older adults and in vegetarians. In healthy young adults the effect on attention is small and inconsistent. So it may help the brain a little, but it is not a focus supplement.
Is creatine safe?
The ISSN reviewed the research and concluded that supplementation at doses up to 30 g a day for up to five years was safe and well tolerated in healthy people. Weight gain was the only effect consistently reported. The Mayo Clinic also says it does not appear to affect kidney function in healthy people. Here is what the evidence says about the most common worries.
Does creatine damage your kidneys?
Not in healthy adults, according to the research. It breaks down into creatinine, a waste product doctors measure to estimate kidney function. Users can show a higher creatinine on a blood test, which does not by itself mean kidney damage. Tell your doctor that you take creatine before any blood test so the result is read in context.
The picture is different if you already have kidney disease. Mayo Clinic says it might be unsafe for people with existing kidney problems, so people with kidney disease, or at risk of it, should speak to a doctor before using it.
Does creatine cause hair loss?
There is no good evidence that it does. The worry traces to one 2009 study of 20 rugby players. Their DHT (a hormone linked to pattern baldness) rose over three weeks, but it stayed within the normal range, testosterone did not change, and the study never measured hair. A 2021 review of about twelve studies found no consistent effect on testosterone, and a 2025 placebo-controlled trial that measured hair density directly found no difference from placebo. The evidence is still limited, so if you are already losing hair because of family history, talk to a doctor before you start.
If you stop creatine, do your muscles shrink or sag?
I could not find evidence that stopping makes muscles shrink or sag. After you stop, muscle stores return to normal over about four to six weeks. You lose the extra water held in muscle and the small performance edge, but the muscle you built through training does not simply disappear. What matters for muscle size is training, protein and sleep. There is also no sign that your body's own creatine production falls below normal after you stop.
Is creatine only for bodybuilders, and not for women?
No. It is used by athletes in many sports, by older adults and by people who lift weights for health. Women have the same muscle energy system as men. A 2025 review found that, in healthy women and men, the monohydrate form appears safe when used appropriately. Most of the early research was done in men, so more studies in women are still welcome.
Which other creatine myths should you ignore?
| Myth | What the evidence says |
|---|---|
| "It is a steroid." | False. It is a compound found in food. It is not a hormone, and it is not banned in sport. |
| "It causes cramps and dehydration." | Large reviews have not found this in healthy people. It pulls water into muscle, which is different from dehydration. |
| "You must cycle on and off." | Unnecessary. There is no evidence that muscle creatine falls below baseline after stopping. |
What are the real side effects?
- Weight gain: a small rise in the first weeks, mostly water drawn into muscle. It is not fat.
- Stomach discomfort: bloating, cramps or loose stools, mainly from large single doses or poorly mixed powder.
- Higher creatinine on blood tests: not damage by itself, but tell your clinician.
Which form of creatine should you buy?
The monohydrate form is what nearly all of the research used, and it has the deepest safety record. Other forms (HCl, ethyl ester, buffered, nitrate) claim better absorption, but evidence has not shown that they beat monohydrate. Check the label for the actual amount per serving. Look for products tested by a third party (for example NSF Certified for Sport or Informed Sport), and avoid blends that hide the dose behind "proprietary" labels. For more on eating well alongside training, see our nutrition tips.
Who should ask a doctor before taking creatine?
- People with kidney disease, or who take medicines that affect the kidneys.
- Pregnant or breastfeeding women, because reliable safety data are lacking.
- People with bipolar disorder, because some reports link it to worse mania.
- Children and teens, and anyone with another long-term condition or regular medicines.
Stop taking it and seek urgent medical help for severe vomiting, very dark urine, little or no urine, or swelling of the face or throat.
Frequently Asked Questions
Do I need to take creatine forever?
No, but the benefit lasts only while your stores stay full. If you stop, muscle creatine returns to baseline over about four to six weeks and the extra performance edge fades with it.
Can I take creatine on rest days?
Yes. Keeping muscle stores full is what matters, so a daily dose on training and rest days is the usual advice.
Does creatine work without exercise?
For muscle growth, no. Creatine amplifies training but does not replace it. Without resistance training you will not gain muscle from creatine alone.
Will creatine make me look bloated?
Most of the extra water goes inside muscle cells, which tends to make muscles look fuller. Some people notice bloating from large doses or poorly mixed powder, so mix it well and split larger doses.
Is creatine safe for women?
Yes, at standard doses, in healthy women. Women have the same muscle energy system as men. Women who are pregnant or breastfeeding should avoid it unless their doctor says otherwise, because reliable safety data are lacking.
Does creatine give instant energy?
No. It is not a stimulant. It builds up in your muscles over days to weeks. Any immediate kick from a product usually comes from other ingredients such as caffeine.
The bottom line
If you train with weights or do sprint-style exercise, 3 to 5 g of creatine monohydrate a day is one of the simplest, cheapest and best-supported additions you can make, and the kidney and hair-loss scares are not backed by the evidence in healthy adults. If you do not train, or you have kidney disease, are pregnant or breastfeeding, or take medicines that affect the kidneys, talk to a doctor first.
Sources
- Kreider et al., International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation, 2017
- Mayo Clinic: Creatine, uses, safety and side effects
- van der Merwe et al., Clinical Journal of Sport Medicine, 2009: creatine and the DHT to testosterone ratio in rugby players
- Summary of the creatine and hair-loss evidence, including the 2021 review and a 2025 trial
- News summary of Xu et al., Frontiers in Nutrition, 2024: creatine and cognitive function meta-analysis
- Summary of Longobardi et al., Frontiers in Nutrition, 2025: creatine safety concerns, including in women
General information only, not medical, healthcare, or psychological advice. Check current medical guidelines with a certified physician or licensed healthcare provider before acting on anything published here. Never disregard professional medical advice or delay seeking it because of something you read on this site.
Quick answer: World Polio Day is observed every year on October 24. In 2026 it falls on Saturday, October 24, and the campaign message is "One day, one focus: ending polio for good." Rotary International created the day to honour Dr. Jonas Salk, whose team developed the first effective polio vaccine. Wild poliovirus has been cut by more than 99% since 1988, but it has not been stopped yet, so every child still needs every recommended vaccine dose.
World Polio Day 2026 at a glance
- Date: Saturday, October 24, 2026
- 2026 message: "One day, one focus: ending polio for good"
- Started by: Rotary International, a founding partner of the Global Polio Eradication Initiative (GPEI)
- Why it matters: Wild poliovirus is still circulating in two countries, Afghanistan and Pakistan
- Most important action: Make sure every child has all recommended polio vaccine doses, on schedule
Why is World Polio Day on October 24?
Rotary International established World Polio Day to honour Dr. Jonas Salk, who led the team that developed the first effective polio vaccine, which was cleared for general use in 1955. A common claim is that October 24 is Salk's birthday. It is not: Salk was born on October 28, 1914. Rotary and the World Health Organization (WHO) both describe the day as commemorating his birth, but October 24 itself is simply the date the observance is held each year.
What is polio?
Polio (poliomyelitis) is a highly infectious disease caused by the poliovirus. It spreads from person to person, mainly through the faecal-oral route, when food, water or hands become contaminated with the virus (reinforcing the critical role of proper hand hygiene and handwashing in community prevention). It mainly affects children under five years of age.
Most people infected with poliovirus have no symptoms or only a mild illness. But when the virus invades the nervous system, it can cause paralysis within hours. According to the World Health Organization (WHO), about 1 in 200 infections leads to irreversible paralysis, usually in the legs. Among those who are paralysed, 5 to 10% die when the muscles used for breathing are affected. There is no cure for polio. It can only be prevented, through vaccination.
How close is the world to ending polio?
When the Global Polio Eradication Initiative was launched in 1988, wild poliovirus caused an estimated 350,000 cases a year in more than 125 countries. Since then, cases have fallen by more than 99%, and only two countries, Afghanistan and Pakistan, have never stopped wild poliovirus transmission. Wild poliovirus types 2 and 3 have already been certified as eradicated, so only type 1 remains.
The job is not finished. In the most recent WHO update we reviewed (September 2026), 26 wild poliovirus type 1 cases had been reported worldwide so far in 2026: 23 in Afghanistan and 3 in Pakistan. These figures change every week, so check the live count on the GPEI website.
Why is the final mile the hardest?
Wild poliovirus survives in a few places where some children remain unvaccinated, often because of conflict, remote geography, population movement or misinformation. As long as a single child is infected, children in every country are at risk, because a virus does not respect borders. The 2026 message points to three priorities:
- Vaccination for every child: Every recommended dose, including for children in remote or underserved areas that health workers work hardest to reach.
- Early detection and surveillance: Monitoring for poliovirus in communities and in the environment, such as sewage samples, so that outbreaks are found and answered quickly.
- Community participation: Families, health workers, governments and organisations supporting immunisation, sharing accurate information and keeping attention on the goal.
The aim is not just to make polio rare. It is to stop transmission completely, so that future generations never face this disease.
What is vaccine-derived polio?
There are two main polio vaccines. The inactivated polio vaccine (IPV), the type Salk developed, is given as an injection. The oral polio vaccine (OPV), developed by Albert Sabin, is given as drops. In rare cases, the weakened virus in oral vaccine can spread in communities with low vaccination coverage and, over time, change into a form that can cause paralysis. This is called circulating vaccine-derived poliovirus (cVDPV), and in 2026 it is still causing cases in parts of Africa and the Middle East. Health authorities stress that the solution is not to stop vaccinating but to raise vaccination coverage, because vaccine-derived outbreaks occur where too many children are unprotected.
What can you do?
- Check your child's vaccines: Make sure every recommended polio dose has been given on schedule. If a dose was missed, a doctor or your local immunisation service can advise on catching up.
- Keep immunisation records handy: They help you track doses and are often needed for travel and school.
- Share accurate information: Point friends and family to trusted sources such as WHO, UNICEF or your national health ministry.
- Support the effort: Rotary says donations to its End Polio Now campaign are matched 2-to-1 by the Gates Foundation, so each gift is tripled. The partnership was renewed in June 2025 with a joint commitment of up to US$450 million.
Frequently asked questions
Is polio already eradicated?
Not yet. Wild poliovirus transmission has been stopped in most of the world, but it still circulates in Afghanistan and Pakistan, and vaccine-derived outbreaks continue in some other countries. Until polio is gone everywhere, it can return anywhere, which is why vaccination must continue.
If my child seems healthy, are polio vaccines still needed?
Yes. Most infected people show no symptoms, so a healthy-looking child can still carry and pass on the virus. Completing every recommended dose protects the child and the community around them. A doctor can answer questions about your local schedule.
Are polio vaccines safe?
Polio vaccines have been used for decades and are among the most studied vaccines in the world. Like all medicines they can cause side effects, and health authorities consider the benefits far greater than the risks. If you have concerns, discuss them with a doctor rather than delaying vaccination.
What should I do if my child missed a polio dose?
Don't panic. Talk to a doctor or your local immunisation service. Catch-up schedules exist, and getting back on track is what matters.
Can adults get polio?
It is much less common, but adults who were never fully vaccinated can be at risk, especially when travelling to areas where the virus still circulates. A doctor can advise whether a booster makes sense for your situation.
What is the difference between wild and vaccine-derived polio?
Wild poliovirus is the naturally occurring virus, now found only in Afghanistan and Pakistan. Vaccine-derived poliovirus comes from the weakened virus in oral vaccine and appears only where vaccination coverage is low. Both cause the same disease and both are stopped the same way: by vaccinating every child.
Why is World Polio Day on October 24 if Jonas Salk was born on October 28?
Rotary and WHO describe the day as commemorating Salk's birth, but he was born on October 28, 1914. October 24 is the date Rotary chose for the annual observance, so the two dates do not match.
The bottom line
World Polio Day 2026 asks for one day of focus on a finish line that is finally in sight: ending polio for good. The world has come more than 99% of the way. What remains is the hardest part: reaching every last child, watching for every last trace of the virus, and keeping attention from fading before the job is done. For parents the ask is simple: keep every child's vaccines up to date. For everyone else: help keep the world's focus on a future in which no child is paralysed by polio.
Medical disclaimer: This post is for general informational purposes only and is not medical advice. Talk to your doctor or another qualified health professional about any health question. See the site's Disclaimer page for more.
Sources:
- World Health Organization: Poliomyelitis fact sheet
- Global Polio Eradication Initiative (GPEI): current case counts and strategy
- Rotary International: End Polio Now and World Polio Day
- Rotary: Rotary and Gates Foundation extend partnership to end polio (June 2025)
What Is Osteoporosis?
Osteoporosis is a condition in which bones gradually lose density and strength, becoming more fragile and more likely to break. It often develops quietly, without pain or obvious symptoms, and many people first learn they have it after a fracture from a minor fall — in the hip, wrist, or spine. Because it is so silent, prevention and early attention matter far more than waiting for symptoms.
Bone is living tissue. Throughout life, old bone is broken down and new bone is built up. In childhood and early adulthood, building outpaces breakdown, and bones reach their greatest strength — called peak bone mass. Later in life, breakdown can outpace building, and bones may gradually weaken. The good news is that at every stage, daily habits can help support bone strength.
Build: The Early Years
Most of the bone mass a person will ever have is laid down before adulthood — a large share of peak bone mass is already in place by the late teens. That makes childhood and the teenage years a powerful window for building strong bones for life.
The building blocks are familiar: a balanced diet with enough calcium and protein, regular physical activity that loads the bones — such as walking, running, jumping, and muscle-strengthening exercise — and healthy habits such as avoiding smoking and heavy drinking. A healthy body weight also supports bone development. What children and teenagers do for their bones now can pay off for decades.
Protect: Through Adulthood
In adulthood, the goal shifts from building to protecting — slowing bone loss and keeping bones strong. The same foundations still apply: staying active, eating a balanced diet, not smoking, and limiting alcohol. Weight-bearing and muscle-strengthening activity remains important, as does looking after balance, which helps prevent falls.
It also helps to know your own risk. Factors that may increase the risk of osteoporosis include older age, a family history of osteoporosis or hip fracture, low body weight, menopause, certain long-term medicines, smoking, heavy drinking, and low physical activity. Knowing your risk factors is not a diagnosis — it is a reason to have a conversation with a clinician about whether assessment makes sense for you.
Strengthen: After Diagnosis or Fracture
For people who already have osteoporosis, or who have had a fragility fracture — a break from a minor fall — the focus becomes strengthening and preventing the next fracture. That may include timely diagnosis, appropriate treatment prescribed by a clinician, good nutrition, suitable exercise, fall prevention at home, and ongoing follow-up.
A fracture is a signal, not just bad luck. Anyone who breaks a bone from a minor fall, notices height loss, or develops a stooped posture should seek assessment rather than brushing it off. Early care can reduce the risk of further fractures and help preserve mobility and independence.
Everyday Steps That Support Bone Health
Eat for your bones. Include calcium-rich foods such as dairy, fortified plant drinks, leafy greens, and small fish with soft bones, along with enough protein. Vitamin D — from sunlight, food, or supplements where advised — helps the body use calcium. A clinician or dietitian can advise on what fits your situation.
Move with weight and resistance. Walking, stair climbing, dancing, and light resistance or strength work all load the bones and build supporting muscle. Start gently and build up gradually — and check with a clinician before beginning a new exercise routine if you have pain, a health condition, or a previous fracture.
Protect against falls. Keep the home well-lit, clear of loose rugs and clutter, wear supportive footwear, and have your eyesight checked. Balance exercises can help too.
Avoid smoking and limit alcohol. Both are linked to weaker bones over time.
Talk to a clinician. If you have risk factors, a family history, or a previous fragility fracture, ask whether a bone health assessment — which may include a bone density test — would be useful for you.
Frequently Asked Questions
Q: Does osteoporosis only affect older women?
No. It is more common in women, especially after menopause, but men can develop it too — and it can affect younger adults with certain conditions or medicines. Bone health is relevant at every age and for everyone.
Q: Can osteoporosis be reversed?
Bone loss that has already happened is difficult to fully reverse, but treatment, nutrition, exercise, and fall prevention can help slow further loss and reduce fracture risk. That is why early attention matters so much.
Q: Is taking calcium enough to prevent osteoporosis?
Calcium matters, but it is only one piece. Exercise, vitamin D, not smoking, limiting alcohol, and — where needed — medical treatment all work together. No single supplement replaces the full picture.
Q: Is exercise safe if my bones are already weak?
In most cases, appropriate exercise is helpful and recommended — but the type and intensity should fit your situation. A clinician or physiotherapist can advise on exercises that are safe for you, especially after a fracture.
The Bottom Line
World Osteoporosis Day 2026 asks us to think about our bones at every stage of life: build them strong in youth, protect them through adulthood, and strengthen them when they need support. It is never too early — or too late — to take action. Small, steady habits today help preserve the mobility, independence, and quality of life that strong bones make possible.
Medical Disclaimer: This post is for general informational purposes only and is not medical advice. Talk to your doctor or another qualified health professional about any health question. See the site's Disclaimer page for more.
Sources: International Osteoporosis Foundation, World Osteoporosis Day 2026 campaign (message: Build, Protect, Strengthen Your Bones for Life); general clinical guidance on osteoporosis and bone health.
A Paradox Worth Facing
The world produces enough food to feed everyone — yet around 645 million people faced hunger last year, and nearly 2.7 billion people cannot afford a healthy diet. Overlapping shocks — economic instability, climate pressures, disrupted supply chains — have pushed nutritious food further out of reach for millions, even as plenty exists in the aggregate. That gap between what is produced and who can access it is exactly what World Food Day asks us to confront.
What "Innovate" Really Means
Innovation here is bigger than gadgets. The FAO's call covers data and technology — including artificial intelligence — but also policy ideas, entrepreneurship, education, and traditional knowledge. It means bringing together scientists, farmers, Indigenous Peoples, and young people to find solutions that fit real places. It also means recognizing the people who already feed the world: 2026 is the International Year of the Woman Farmer, and of Rangelands and Pastoralists — a nod to the women and herding communities whose knowledge has sustained food systems for generations.
What This Means for Your Plate
Global themes land closest to home in the kitchen. A few habits line up with both the theme and widely shared nutrition guidance:
Eat a varied diet. Vegetables, fruits, legumes, whole grains, and nuts or seeds where available — variety is one of the simplest markers of a nourishing diet.
Waste less food. Plan meals, store food properly, and find uses for leftovers. Roughly a third of all food produced globally is lost or wasted — cutting that waste at home is innovation of the everyday kind.
Choose water first. Sugary drinks add calories without nourishment; clean water remains the healthiest everyday choice.
Support what's around you. Where possible, seasonal and locally grown foods shorten supply chains and often arrive fresher.
Small Innovations Count Too
You do not need a laboratory to innovate. A school garden that teaches children where food comes from, a neighborhood group that shares surplus harvests, a family that plans its weekly meals to waste almost nothing — these are the small, practical innovations the theme celebrates. Technology matters, but so does a community deciding together that good food should reach everyone.
Frequently Asked Questions
Q: Is innovation only about high technology?
No. New tools like data and AI are part of it, but so are better policies, education, traditional farming knowledge, and community-level ideas. Many effective solutions are simple — they just need to be shared and supported.
Q: Does eating healthy have to be expensive?
Not necessarily. Staples like beans, lentils, seasonal vegetables, and whole grains are among the most affordable nourishing foods in many places. Planning meals and wasting less also stretches a food budget further.
Q: What can one household do about food waste?
Quite a lot: shop with a list, store perishables properly, cook the right amounts, and repurpose leftovers into new meals. Small, consistent habits add up — and they save money too.
Q: Why does the theme mention women farmers?
Women grow a large share of the world's food, yet often have less access to land, credit, and technology than men. Supporting women farmers — 2026's International Year of the Woman Farmer — is one of the most direct ways to strengthen food security.
The Bottom Line
World Food Day 2026 asks for imagination in service of nourishment: new tools and old wisdom, working together, so that safe, nutritious, affordable food reaches every person. The future of food is not only decided in conference halls — it is shaped in kitchens, gardens, markets, and communities, one practical choice at a time.
Medical Disclaimer: This post is for general informational purposes only and is not medical advice. Talk to your doctor or another qualified health professional about any health question. See the site's Disclaimer page for more.
Sources: Food and Agriculture Organization of the United Nations, World Food Day 2026 (theme "Innovate today. Nourish tomorrow."); United Nations Secretary-General's World Food Day 2026 message (16 October 2026); FAO country observances, October 2026.
Why Soap and Water Matter So Much
Hands pick up germs from everywhere — doorknobs, phones, money, animals, and waste. From there, germs travel easily to the mouth, nose, and eyes, or onto food. That short journey is how many everyday infections spread: stomach bugs, colds, and respiratory infections among them.
Research suggests handwashing with soap can substantially cut that risk — studies estimate it may reduce diarrheal illness by roughly a quarter to nearly half, and respiratory infections by around a fifth. No gadget or supplement matches it for cost and simplicity: clean water, soap, and twenty seconds.
The 20-Second Method That Actually Works
Most people wash too quickly — or skip the soap. The method health authorities recommend takes about as long as humming "Happy Birthday" twice:
Wet your hands with clean running water.
Apply soap and lather well.
Scrub all surfaces — palms, backs, between fingers, and under nails — for at least 20 seconds.
Rinse thoroughly under running water.
Dry with a clean towel or air-dry.
The scrubbing matters more than the water temperature. Cold water with soap and a full 20-second scrub beats a quick hot rinse with no soap.
Five Moments That Matter Most
Washing at the right times matters as much as washing well:
Before eating, and before preparing or handling food.
After using the toilet.
After coughing, sneezing, or blowing your nose.
After touching animals, animal feed, or animal waste.
After caring for someone who is ill, or handling garbage.
Be a Handwashing Hero
The 2026 theme puts the spotlight on everyday leadership. A handwashing hero can be a teacher who makes handwashing part of the school routine, a parent who teaches children the 20-second habit, a workplace manager who keeps soap and clean towels stocked, or simply someone who washes well and visibly — because habits spread by example.
Children are some of the most powerful heroes: when they learn good hand hygiene at school, they carry it home and teach their families. And heroes can also speak up for the basics — reliable water, soap, and facilities — in the places where those are still missing.
Frequently Asked Questions
Q: Is hand sanitizer as good as soap and water?
Alcohol-based sanitizers (at least 60% alcohol) are a useful backup when soap and water are not available, and they kill many germs quickly. But they do not remove dirt, grease, or certain germs the way soap does — and they work less well on visibly dirty or greasy hands. Soap and water remain the first choice.
Q: Does hot water kill more germs?
Not meaningfully. The cleaning comes from soap plus scrubbing time, not heat — water hot enough to kill germs would scald skin. Comfortable-temperature water with soap and a full 20-second scrub is what works.
Q: What if I don't have access to clean water?
Use whatever clean water you can — even a small amount poured from a container — with soap. Where water is scarce, alcohol-based sanitizer is the practical fallback. The bigger answer is a community one: safe water and soap at schools, clinics, and workplaces is exactly what Global Handwashing Day campaigns for.
Q: How can I get children to wash properly?
Make it a game: sing or count to 20 together, use fun-shaped soaps, and wash your own hands alongside them. Praise the effort, not perfection — consistency builds the habit.
The Bottom Line
Global Handwashing Day 2026 asks something beautifully simple: be a handwashing hero. Twenty seconds, soap, and water — done at the right moments, taught by example, and made possible for everyone. Few habits protect so many people for so little. Start today: wash like you mean it, and show someone else how.
Medical Disclaimer: This post is for general informational purposes only and is not medical advice. Talk to your doctor or another qualified health professional about any health question. See the site's Disclaimer page for more.
Sources: Global Handwashing Partnership, Global Handwashing Day (Oct 15; multi-year theme "Be a Handwashing Hero!"); World Health Organization and U.S. Centers for Disease Control and Prevention hand-hygiene guidance.
The message is simple but demanding: people who have actually lived with mental health conditions should be treated as experts — not just as stories to be told, but as partners who help shape the policies, services, and everyday conversations that affect their lives. It is the principle the World Health Organization sums up as "nothing about us without us."
Why This Theme, Why Now
The numbers explain the urgency. The World Health Organization reports that more than one billion people worldwide are living with a mental health condition, with anxiety and depression the most common. Most of them do not have access to effective care — globally, governments spend a median of just two percent of health budgets on mental health. Women are disproportionately affected, and suicide remains one of the leading causes of death among young people aged 15 to 29. Behind every one of those numbers is a person whose experience has too often gone unheard.
What "Being Heard" Actually Means
Being heard is more than being listened to politely. When someone who is struggling is met with attention rather than advice, judgment, or dismissal, it lowers the wall of stigma that keeps so many people silent. Listening — real listening, without rushing to fix — tells a person their experience is valid. That validation is often the first step toward seeking help, and toward a community that does not punish honesty about mental health.
It works at a bigger level too. Services designed with people who have used them look different from services designed about them: more accessible, more respectful, more honest about what recovery actually takes. That is the "real change" half of the theme.
How You Can Mark the Day
You do not need a campaign budget to take part. A few things that genuinely help:
Check in on someone. A short, sincere message costs nothing and can mean a lot.
When someone opens up, listen first. Resist the urge to compare, minimize, or offer instant solutions.
Share reliable information, not myths. Mental health conditions are health conditions — not character flaws or personal failures.
Amplify lived-experience voices. Read, watch, or share stories told by people who have been through it themselves.
Look after your own mind too. Rest, movement, connection, and asking for help when you need it are not luxuries.
And if you or someone you know is struggling beyond what friends and family can hold, reaching out to a mental health professional or a local support service is a strong step — not a failure.
Frequently Asked Questions
Q: Is it okay to talk openly about my mental health?
Yes. Speaking openly — where it feels safe to do so — reduces stigma for everyone. You choose how much you share and with whom; there is no single right way to talk about it.
Q: How do I support a friend who is struggling?
Start by listening without judgment. Ask what would help instead of assuming. Avoid phrases that minimize ("just cheer up") or compare ("others have it worse"). Offer steady presence — and encourage professional support if the struggle runs deep or lasts.
Q: What if I say the wrong thing?
Most people worry about this. A sincere apology and a willingness to listen matter far more than perfect words. The bigger mistake is saying nothing at all out of fear.
Q: When should someone seek professional help?
When difficult feelings persist for weeks, or start interfering with daily life, work, or relationships — or when there are thoughts of self-harm — it is time to reach out to a qualified professional or a local helpline. Getting help early generally leads to better outcomes.
The Bottom Line
World Mental Health Day 2026 asks for something deeper than awareness: it asks that the voices of people with lived experience lead, and that listening turns into change — in policies, in services, and in the small everyday moments when someone decides to speak up. Hear a real voice today. Then act on what it tells you.
Medical Disclaimer: This post is for general informational purposes only and is not medical advice. Talk to your doctor or another qualified health professional about any health question. See the site's Disclaimer page for more.
Sources: World Federation for Mental Health, World Mental Health Day 2026 theme announcement; World Health Organization, "World Mental Health Today" and "Mental Health Atlas 2024" reports (2025); Global Burden of Disease Study 2023 mental disorders analysis, published in The Lancet (2026).
Quick answer (TL;DR): About 1 in 8 new cancers worldwide in 2024, roughly 2.3 million cases, were linked to infections, according to a new analysis by the International Agency for Research on Cancer (IARC). Five infections (H. pylori, HPV, hepatitis B, Epstein-Barr virus and hepatitis C) account for nearly all of them, and vaccination, screening and treatment can prevent many of these cancers.
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What did the new study find?
The analysis was carried out by IARC, the cancer agency of the World Health Organization (WHO), and published in The Lancet Oncology on 28 September 2026. It estimates that about 2.3 million new cancer cases worldwide in 2024, or 12% of all new cases, were attributed to infections with viruses, bacteria or parasites. The researchers say many of these cancers could be prevented with tools that already exist: vaccination, screening, and testing and treatment of the infections themselves.
The study covered 12 infections that are already established as causes of cancer in humans. According to IARC, the burden was highest in Eastern Asia, Sub-Saharan Africa, Central and Eastern Europe, and South-East Asia.
Which five infections are behind most of these cases?
Five infections account for nearly all of the infection-linked cases. H. pylori and HPV alone were behind roughly 1.5 million cases in 2024.
| Infection | Approx. cases in 2024 | Main cancers | Key prevention |
|---|---|---|---|
| Helicobacter pylori (H. pylori) | 760,000 | Mainly stomach (gastric) cancer | Testing and antibiotic treatment |
| Human papillomavirus (HPV) | 750,000 | Mostly cervical cancer; also anal, vulvar, vaginal, penile and some head and neck cancers | HPV vaccination and cervical screening |
| Hepatitis B virus | 360,000 | Mostly liver cancer | Vaccination and antiviral treatment |
| Epstein-Barr virus (EBV) | 260,000 | Mainly nasopharyngeal cancer and Hodgkin lymphoma; some gastric cancers | No widely available vaccine |
| Hepatitis C virus | 160,000 | Mostly liver cancer | Testing and antiviral treatment |
How can an infection lead to cancer?
An infection does not cause cancer overnight. Certain long-term infections can quietly damage cells over many years, and in some people that slow, cumulative damage eventually leads to cancer. This is why prevention works on a long timeline: treating or vaccinating against the infection can interrupt the process long before cancer develops. Most people who have these infections never develop cancer.
Which of these cancers can be prevented?
Unlike many cancer risk factors, these infections have known countermeasures:
- Vaccines: HPV and hepatitis B vaccines are among the most effective tools we have, and they work best when given before exposure.
- Testing and treatment: H. pylori can be detected with simple tests and treated with antibiotics. Chronic hepatitis B and C have antiviral treatments that lower the risk of liver cancer.
- Screening: Cervical screening catches HPV-related changes early, when they are most treatable.
- Preventing transmission: IARC also points to measures such as safe injection practices.
The IARC authors say policymakers should prioritize scaling up these proven interventions. For another example of disease prevention through vaccination, see our World Polio Day 2026 guide.
Does the HPV vaccine affect fertility?
From my community health work: One worry I have come across is that HPV vaccination in teenage girls could cause infertility or problems having children later. It tends to spread at first among some parents and people with limited or no formal education, when a new vaccine reaches a community. It is an understandable worry, and it deserves a clear answer.
What the evidence says: The concern traces back to a small number of individual case reports since 2012 that linked HPV vaccination to premature ovarian insufficiency, a condition in which the ovaries stop working normally before age 40. WHO's Global Advisory Committee on Vaccine Safety reviewed the evidence in 2019, including case reports, surveillance data and epidemiological studies, and concluded that the available data do not support an association between HPV vaccination and infertility. WHO describes the vaccine's safety profile as extremely favorable.
Preventing cervical cancer also helps protect future fertility, because treatments for cervical cancer, such as surgery or radiation, can affect a woman's ability to have children. If you are a parent with this worry, ask the health worker or doctor offering the vaccine.
Why do some students faint after vaccination at school?
From my community health work: After vaccination in some schools, one or two girls faint or feel dizzy because of fear or anxiety. Seeing this can frighten other students and parents, and some then become unwilling to have the vaccine.
What the evidence says: WHO calls these events immunization stress-related responses. They usually happen within the first 15 minutes after the injection and mostly involve school-age children. The term is used because such responses are not specific to vaccines: they come from fear, pain or the stress of the injection process, not from the vaccine itself. Fainting can happen after any vaccine, and a faint is not a sign that a vaccine is unsafe.
The main risk is getting hurt in a fall. A few simple steps help:
- Eat normally and drink water before the vaccination.
- Tell the vaccinator if you have fainted before or feel dizzy or very nervous.
- Sit or lie down for the injection, and stay seated for about 15 minutes afterwards.
- If someone feels faint, lie them down or sit them with their head lowered, and keep calm. Seeing a calm response helps other students feel calm too.
- Get urgent medical help for trouble breathing, swelling of the face or lips, or if a person does not recover quickly.
What can this study not tell us?
- It estimates shares across whole populations, not the risk for any one person.
- It relies on cancer data from each country, and the availability and accuracy of that data vary.
- It counted only infections already established as cancer-causing, so the total effect of infections may be underestimated.
What can you do?
- Ask a doctor whether HPV and hepatitis B vaccination are right for you or your children.
- If you or your child tends to feel faint around injections, tell the vaccinator beforehand.
- If you have an ulcer or persistent upper stomach pain, ask about testing for H. pylori.
- Follow the cancer screening advice that applies to your age and local health guidance.
- Keep up the basics: not smoking, a balanced diet and regular physical activity.
Frequently Asked Questions
If I get one of these infections, will I get cancer?
No. Most infections never lead to cancer. The study estimates population-level shares, not individual risk. Cancer develops in some people after years of persistent infection. If you have symptoms or concerns, talk to a clinician rather than trying to assess your own risk.
What should I ask my doctor about?
HPV vaccination, hepatitis B vaccination, and testing or treatment for H. pylori if you have persistent stomach symptoms are the topics most often highlighted. Which of these apply to you depends on your age, history and local health guidance, so a clinician can advise on what fits your situation.
Does the HPV vaccine cause infertility?
No. WHO's Global Advisory Committee on Vaccine Safety reviewed the evidence in 2019 and concluded that the available data do not support an association between HPV vaccination and infertility. Parents who are worried can ask the health worker or doctor offering the vaccine.
Is it normal for a student to faint after a vaccine?
Fainting around injections is common, especially in school-age children and adolescents. It is usually a stress response to fear, pain or the injection process, not a reaction to the vaccine itself, and it can happen with any vaccine. The main risk is injury from a fall, which is why students should sit or lie down and wait about 15 minutes after the injection. Get urgent medical help for trouble breathing, swelling of the face or lips, or if a person does not recover quickly.
Do infections cause most cancers?
No. About 1 in 8 new cancer cases in 2024 (12%) were attributed to infections in the IARC analysis. Most cancers have other causes, such as tobacco use, alcohol, diet, inactivity and genetics.
Is there a vaccine against these infections?
There are vaccines against HPV and hepatitis B, and they are among the most effective tools for preventing infection-related cancers. There is no vaccine against H. pylori or hepatitis C, but both can be tested for and treated, and there is no widely available vaccine for Epstein-Barr virus. A doctor can advise which vaccines suit your age and local schedule.
Do the usual healthy habits still matter?
Yes. Infection prevention adds to established steps, such as not smoking, a balanced diet, regular physical activity and recommended cancer screenings. It does not replace them.
Sources
- International Agency for Research on Cancer: Global burden of cancer attributable to infections in 2024, Questions and Answers (September 2026)
- The Lancet Oncology (2026): Global burden of cancer attributable to infections in 2024, a worldwide incidence analysis
- World Health Organization, Global Advisory Committee on Vaccine Safety: Human papillomavirus vaccines and infertility
- World Health Organization, Global Advisory Committee on Vaccine Safety: Immunization stress-related responses
- World Health Organization: Cervical cancer fact sheet
- World Health Organization: Hepatitis B fact sheet
General information only, not medical, healthcare, or psychological advice. Check current medical guidelines with a certified physician or licensed healthcare provider before acting on anything published here. Never disregard professional medical advice or delay seeking it because of something you read on this site.
