Healthcare

Diabetes is very common in Sri Lanka — nearly 1 in 5 adults is affected. Type 2 diabetes develops gradually and can go unnoticed for years. Warning signs: increased thirst, frequent urination (especially at night), unexplained weight loss, fatigue, blurred vision, slow-healing wounds, and tingling in hands or feet. Risk factors: family history, being overweight, lack of physical activity, and age over 40. If you notice these signs, visit your nearest health centre for a fasting blood sugar test — it is quick, simple, and free at government facilities. Managing diabetes well through diet, exercise, and medication means you can live a full life.

High blood pressure (hypertension) often has no symptoms, which is why it is dangerous. It increases your risk of heart attack, stroke, and kidney disease. Everyone over 30 should have their blood pressure checked at least once a year — it is free at any government health centre. Healthy range: below 120/80. What helps: reduce salt in cooking, eat more vegetables and fruit, walk for 30 minutes daily, reduce stress, limit alcohol, stop smoking. If prescribed medication, take it daily — do not stop when you feel better.

Good nutrition does not require expensive food. Affordable and nutritious foods available in Sri Lanka: dhal (protein and iron), eggs (complete protein — aim for 3–4 per week), dark green leafy vegetables like murunga and keerai (vitamins and iron), jak fruit and breadfruit (energy), coconut (healthy fats), local fish (protein and omega-3), brown rice instead of white where possible. Tips: eat a variety of colours each day, include a protein source at every meal, limit sugar and processed food, drink clean water regularly. Children under 5 and pregnant women have the highest nutrition needs — prioritise them.

Dental problems are among the most common health issues and often the most neglected. Basic prevention: brush teeth twice daily (morning and before bed), use fluoride toothpaste, limit sugary food and drinks, do not use teeth to open bottles or crack nuts. Warning signs that need attention: persistent toothache, bleeding gums, loose teeth, bad breath that does not go away, or swelling in the face. Government dental clinics are available at most divisional hospitals — treatment is free. Do not ignore dental pain — infections can spread and become serious.

Every pregnant woman in Sri Lanka is entitled to free antenatal care through the MOH system. As soon as you know you are pregnant, visit your local MOH clinic to register. You will receive: regular check-ups by the Public Health Midwife (PHM), blood tests and urine tests, iron and folic acid supplements (free), tetanus vaccination, ultrasound scans at the hospital, delivery at a government hospital (free), and postnatal visits by the PHM. Your PHM is your main contact — she will visit your home. If you experience severe headaches, sudden swelling, bleeding, or reduced baby movement, go to hospital immediately. You have the right to respectful care and to have a companion during labour.

Menstruation is a normal, healthy part of life — not something to be ashamed of. A normal cycle is 21–35 days. Seek medical advice if: periods are extremely painful and stop you from daily activities, bleeding is very heavy (soaking through a pad every hour), periods stop for more than 3 months (if not pregnant), or you bleed between periods. Hygiene during menstruation: change pads or cloth regularly (every 4–6 hours), wash reusable cloth thoroughly and dry in sunlight, wash hands before and after changing. Affordable sanitary products are available at government pharmacies. Schools should allow girls to use the bathroom when needed and should not restrict activities during menstruation.

Menopause typically occurs between ages 45–55 when periods stop permanently. It is a natural transition, not a disease. Common experiences: hot flushes, night sweats, mood changes, difficulty sleeping, joint pain, and changes in libido. These symptoms are caused by changing hormone levels and usually improve over time. What helps: stay physically active, eat well, stay cool (cotton clothing, fans), maintain social connections, and talk to your doctor if symptoms significantly affect your quality of life. Hormone replacement therapy is available in Sri Lanka for severe symptoms — discuss with a gynaecologist.

Common eye problems in Sri Lanka include cataracts (cloudy vision, especially in over-50s), diabetic eye disease, and refractive errors (needing glasses). Warning signs: blurred or cloudy vision, difficulty seeing at night, seeing halos around lights, eye pain or redness, frequent headaches. Prevention: wear sunglasses in bright sunlight, manage diabetes and blood pressure, take regular screen breaks (20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds). Government hospitals provide free eye examinations and cataract surgery. The Jaffna Teaching Hospital ophthalmology department serves the Northern Province. Children should have their eyes checked before starting school and again at ages 7 and 12.

Many people in post-conflict communities live with chronic pain — from old injuries, arthritis, back problems, or conditions that developed during years of stress and hard physical work. Chronic pain is pain that lasts more than 3 months. It is real, it is not "in your head", and it deserves treatment. What helps: gentle daily movement (walking, stretching — even 10 minutes helps), heat packs for muscle pain, keeping a pain diary to identify triggers, paracetamol for mild pain (follow dosage instructions). When to seek help: pain that stops you sleeping, working, or caring for your family. Visit your MOH clinic or divisional hospital — pain management is available. Do not rely on unregulated painkillers from informal sellers. Ask your doctor about physiotherapy — it is available free at government hospitals.

In many Tamil communities, mental health problems carry stigma — people may be told to "be strong", "pray more", or "not talk about it". This silence causes harm. Mental health conditions are as real as diabetes or a broken bone. They are not caused by weakness, bad karma, or poor parenting. They can affect anyone regardless of age, gender, or background. Seeking help is a sign of strength, not weakness. What you can do: talk openly about mental health in your family, support someone who is struggling without judgement, learn the signs of depression and anxiety, encourage people to seek professional help, challenge negative talk about mental health in your community. If someone you know is struggling, the Wellbeing section of this app has resources and hotline numbers.

The first 1000 days — from conception to age 2 — set the foundation for a child's entire life. During pregnancy: eat a varied diet with protein (eggs, fish, dhal), iron-rich foods (dark green leaves, liver), and take the iron and folic acid tablets provided free at the MOH clinic. After birth: exclusive breastfeeding for the first 6 months — no water, no formula, no other food. Breast milk is complete nutrition. After 6 months: introduce soft foods gradually alongside continued breastfeeding until age 2. Start with mashed rice, dhal, vegetables, and fruit. Danger signs in children: not gaining weight, persistent diarrhoea, swollen belly with thin limbs, listlessness. If you see these, visit your PHM (Public Health Midwife) or MOH clinic immediately. The Thrposha supplementary food programme provides free nutrition supplements for malnourished children — ask your PHM.