The New Year symbolizes fresh starts. For most of us, goals at the start of the year include a fitness routine. We all know the benefits of exercise: healthy skin, feel-good endorphins and overall physical wellness. And if you feel like trying something new to tone your muscles and burn fat, here are some of this year’s fitness trends!
1. Crawling
Looking for a multi-joint workout that engages the entire body with emphasis on the core and shoulder muscles? Do as the babies do before they learn to walk—crawl! In the book, Becoming Bulletproof, fitness expert Tim Anderson explains that infants crawl to develop unilateral strength in all four limbs, which is essential to walking. Crawling helps develop endurance and stability in the wrists, shoulders, hips, ankles and toe, while providing support for your back. Plus, it also promotes healthier blood pressure!
Video courtesy: Redefining Strength
2. Boxing
This anxiety-reducing, ultra-empowering workout has been around for a while, but some predict that it will be a hit more than ever this year. Aside from increasing endurance, strength and speed, it also has mental perks! Boxing requires a focused mind, and can also serve as a form of meditation.
This year, more and more women are getting into boxing. Gone are the stereotypes of bulky arms, monster muscles and nosebleed; boxing is now considered a brilliant way of sculpting and toning.
But if you’re too busy to swing by the gym, the next best thing is to do it virtually. Set to launch this year, The Boxx Method (theboxxmethod.com) is the “world’s first virtual boxing experience.”
Video courtesy: Wexer
3. Workout Apps
Let’s face it; gym memberships can be expensive. Home workouts are becoming more popular, not just because of their convenience, but also because of their affordability. This year, workout videos-on-demand will continue to expand this year on the internet. More and more people are streaming their daily needs, so why should workouts be any different? From strength training and yoga, to running and boxing, social media outlets are now providing fitness routines from health professionals.
Here’s our top 5 list of apps available free on Android and iOS that provide step-by-step instructions—just like an expensive trainer—for free:
1. Map My Fitness
2. Workout Trainer
3. Nike + Training Club
4. JEFIT
5. Daily Workouts
Exercise is medicine—and yes, it is possible to adopt a lifestyle that includes regular exercise. Go ahead and jumpstart your year with the life-boosting activities today!
Zika, the mosquito-borne virus captured international attention in early 2015 when an outbreak hit Brazil, where almost 7,000 cases were reported. Since then, researchers have been linking the virus to neurogical disorders, such as the Guillain-Barre Syndrome characterized by the sudden weakening of muscles; and Microcephaly, a congenital disorder that causes babies to be born with underdeveloped brains and abnormally small heads.
As information about the virus continuously evolves, Zika’s reach continues to widen. Currently, it affects 57 countries, including those in Africa, Asia, and the Pacific Islands.
The Mosquito and Transmission
In 1952, the first human Zika cases were detected in Uganda and the United Republic of Tanzania. In the next decades, its outbreak was reported on the island of Yap, located in the Caroline Islands, part of the Federal States of Micronesia.
Zika is carried by arthropods, particularly mosquitoes and ticks. It is usually transmitted when an Aedes mosquito bites a person with an active infection, and then spreads the virus through consequent bites. It is the same type of mosquito that carries Dengue fever, yellow fever, and the Chikungunya virus. These mosquitoes are aggressive daytime biters, but may also bite at night. Recently, researchers confirmed that ZIka could be sexually transmitted.
Signs and Symptoms
In the majority of cases, Zika Virus infection is asymptomatic, which means that victims do not exhibit the following symptoms until 3 to 12 days after being bitten by an infected mosquito:
• Mild fever, headache, muscle pain and joint pain
• Nausea, vomiting, and general malaise
• Pink eye (inflammation of conjuctiva)
• Skin rash on the face, neck, trunk and upper arms, which can spread to the palms or soles
• Sensitivity to light.
• Lack of appetite, diarrhea, abdominal pain, constipation, and dizziness
Most people fully recover from the illness within 7 days. But pregnant women are among those who are in most danger when infected by the disease, since the virus can be passed on to the fetus, which may suffer from the neurological defect, Microcephaly.
Zika in PH
Our country confirmed its first Zika case last August this year. A 45 year-old woman from Iloilo City tested positive for both strains of the virus, after complaining about skin rash and joint pains, which are common symptoms of this virus. Later, two more cases were reported from the same household. In September, the virus was reported in three provinces. Seven patients came from Iloilo City, one from Cebu and one from Laguna province. Recently, ten more cases were added to the list.
According to the Department of Health, the Philippines has a total of 33 cases. The first pregnant case in the country is a 22-year-old from Cebu. Initial examination through ultrasound revealed no detectable fetal abnormalities.
For more details on combatting Zika, Dengue and Chikungunya, watch this:
Now that the rainy season has arrived, expect that #NoLigo, will start to flood the social media as well—whether in jest or in all seriousness.
#NoLigo:
When the rains come bringing with it the cold weather, one is tempted to just burrow into the bed covers, forgetting all responsibilities, even the ones involving personal hygiene.
But is it really okay to skip showers during this season, since we don’t perspire and it’s extremely cold?
According to Dr. Karen Elysse J. Beltran of the Philippine Children’s Medical Center, even if we don’t perspire, bacteria thrive on our skin. If that isn’t enough reason to still take showers on rainy days, Beltran also reminds us that during the rainy season, we are prone to respiratory diseases such as cough and colds, as well as diarrhea. Mosquitoes are also rampant during this season, possibly carrying diseases. That’s why poor personal hygiene may cost you your health.
Aside from taking a bath everyday, here are more tips to help you stay healthy this rainy season:
Eat healthy.
It is not advisable to eat street foods. Water and air-borne diseases are usually caused by food prepared in open-air food carts. It’s better if you cook food, especially fruits and vegetables, at home with the right preparation.
Wash your hands.
Your hands are a hotspot for germs and bacteria. Washing your hands properly before handling food—whether cooking or eating—ensures that you don’t ingest the nasty stuff that can cause diseases.
Always have a handkerchief with you.
Cover your mouth and nose with a clean hanky to protect you from catching or spreading diseases in crowded places.
Avoid sharing personal things.
Sharing your personal things like towels, soap, hairbrushes and clothes with other people also means sharing bacteria and germs.
No matter the season, we should remain vigilant about personal hygiene. Health threats come indiscriminately, and it is our responsibility to make sure that we’re always equipped to fight them.
– By Camille O. Javines, PanahonTV intern
Asthma is a common chronic disease among children. According to the World
Health Organization (WHO), 235 million people across the globe suffer from it.
By 2025, WHO projected 100 million people to suffer from the said disease.
Extremes of both high and low temperatures can trigger asthma. And since we
are experiencing above-normal high temperatures these days especially with the
effect of the El Niño, asthma attacks are on the rise.
But the good news, according to PAGASA Weather Forecaster Robert Badrina, is
that the El Niño will slightly subside in the coming weeks. In fact, we are now
transitioning into a neutral condition starting this month until July.
Knowing the signs and symptoms of asthma can prevent the attacks from
becoming severe.
Because asthma is a chronic breathing disorder, what we inhale can trigger
attacks. Here are some things to watch out for:
indoor allergens (house dust , carpets and stuffed furniture, pollution
and pet dander)
outdoor allergens (such as pollens and moulds);
tobacco smoke
chemical irritants
In case of an asthma attack, take only medication your doctor prescribed. If
you’re already experiencing a moderate or severe attack, better go to the
nearest hospital or clinic in your area. According to Dr. Reynaldo Salinel Jr.,
there are ways to prevent asthma attacks.
Stay away from the triggers.
Avoid too much stress and fatigue.
During hot days, take a shower twice or thrice a day.
Source(s): www.who.int
www.doh.gov.ph
Making headlines around the world, the Zika Virus is the latest, most dangerous threat to our health. Similar to the Ebola Virus Alert in 2014, which the World Health Organization (WHO) declared as a global health emergency, the rapid spreading of the Zika Virus has put the illness in the same category alert this year.
According to Department of Health (DOH) Secretary Janette Garin, the Philippines is not included on the list of 28 countries infected by the Zika Virus in the last nine months. Latin American countries, particularly Brazil and Colombia, take the top spot, suffering from the most number of Zika cases.
Although the Philippines has numerous Dengue cases, there have been no reported Zika Virus incidents in the country yet. DOH assured the public that it would equip at least six hospitals for the said virus.
How is this virus transmitted?
Like Dengue, the mosquito, Aedes Aegypti, also carries the Zika Virus, which can be transmitted through just one bite during their peak hours in the daytime. These mosquitoes lay their eggs in stagnant waters.
Climate Change and Zika Virus
Climate Change, which produces unusual and extreme weather events, may worsen the virus. Because of the heavy rains Brazil experienced, this led to a proliferation of stagnant water, a breeding habitat for the Zika-carrying mosquitoes. Brazil had at least 4,000 cases of the virus last October alone.
Because of the ongoing El Niño, water storage has become a common practice. If done improperly, stored water may also be a breeding ground for the mosquitoes. The warm temperature also makes it easier for the virus to spread.
Signs and Symptoms
Currently, the six hospitals accredited by the DOH as testing centers for the virus are the following: Research Institute for Tropical Medicine in Muntilupa City, Baguio General Hospital in Baguio City, Vicente Sotto Memorial Medical Center in Cebu City, Southern Philippines Medical Center in Davao City, the Lung Center of the Philippines in Quezon City and San Lazaro Hospital in Manila City.
Unlike Dengue, its symptoms can be treated with common pain and fever medicines, rest and plenty of water. But if symptoms persist after two days, Garin says it is much better to consult the nearest Zika-equipped hospital.
Caution for Soon-to-be-Moms!
The virus is suspected to affect the brain of an unborn child. There have been cases of microcephaly, wherein the infant’s head is too small for its size because of an underdeveloped brain. In line with this, WHO Director General, Margaret Chan suggests that pregnant women delay or refrain from traveling to areas affected with Zika.
Treatment
As of today, there is no available vaccine and medicine for the Zika Virus. But DOH is hopeful that we can fight this virus through the 4S:
Search and destroy breeding places of mosquitoes.
Self-protection measures, such as applying mosquito repellant and wearing pants and long sleeves
Seek early consultation when signs and symptoms occurs.
Say yes to fogging.
For those watching their food intake, the holiday season may also be called “cheat season” because during this time, diets are thrown out the window as we eat to our hearts’ content. To help you kickstart the new year with the right frame of mind (and body), we interviewed Nutritionist and Executive Chef Ma. Lourdes Cruz-Caudal.
To jumpstart our post-holiday detox, what should we eat?
Instead of 3 servings of meat, Chef Lourdes advises to go for vegetables, nuts, fruits and legumes. Add fish, chicken (avoid the chicken skin), and all-natural fruit juices to the menu. Chef Lourdes also suggests limiting portions, even with fruits and vegetables, to 5-6 servings per day. Space these servings throughout the day–2 each for breakfast, lunch and dinner.
What should we avoid? Chicken skin, chicken liver, crabs, shrimp and squid are some of the food you need to avoid during the detox phase due to their high cholesterol levels.
How long will detox take? 1-2 weeks should be enough, but if you’re aiming for optimum health throughout your lifetime, you should make this a regular habit. Avoid fatty and cholesterol-rich foods, control your portions, and always make sure that you eat your fruits and veggies everyday.
Remember, detoxifying or dieting is not about starving yourself! It is about choosing the right food and being conscious of your calorie intake.
Here are more detox guidelines:
There’s a scientific reason why we eat more during Christmas. Because the
weather is cooler, stocking up on calories is a way to lower our body
temperature. But remember that when it comes to eating, quality trumps
quantity. Choose your calories well, and your Christmas is sure to be healthier
and merrier! Here are five healthy eats perfect for the holiday season.
This Bicolano dish cooked with taro leaves, coconut milk, meat and chili gives
your body instant heat and nutrition. To make it even healthier, you can do away
with the meat altogether. Laing can be very nutritious, with taro leaves that have
dietary fiber that helps in weight loss and lowering blood pressure.
Another Bicolano dish that packs heat, this recipe calls for pork, coconut milk
and chili. Don’t scrimp on the coconut milk—it’s chock-full of vitamins,
electrolytes, potassium, calcium and chloride.
This warm breakfast fare is made of soybean custard mixed with brown sugar
syrup and sago. It’s rich in protein, and helps decrease cholesterol levels. In some
studies, it’s said to prevent heart disease.
Tablea or cocoa tablets are boiled in water, and stirred constantly for it to
thicken. This rich chocolate drink is not only the perfect companion during cold
weather, it also has numerous health benefits, such as lowering blood pressure,
preventing cavities, aiding weight loss and regulating blood sugar levels.
The tablea makes another appearance in this favorite breakfast item: chocolate
rice porridge or champorado that’s best consumed in cold weather, and topped
with dried fish. Make your champorado healthier and tastier with a dash of
muscovado sugar and calcium-rich milk!
Here’s how to cook the perfect champorado:
* Boil water in a cooking pot.
* Put 2 to 3 tablea, depending on how many servings you are cooking. Let
the tablea dissolve in the boiling water.
* Add the sticky rice. Stir constantly to prevent it from sticking to the
bottom of the pot. Let the rice absorb the water for about 15-25 minutes
in low to medium heat.
* Add and stir in the sugar and milk.
Have a yummy Christmas, everyone!
Sources: Source:
http://travel.cnn.com/explorations/eat/40-delicious-filipino-dishes-157035
http://www.glnaturals.com/cacao-tablea.html
http://www.seedguides.info/coconut-milk/
A Taho a day, keeps the doctor away
http://behealthyandwell.com/2014/07/rice-chocolate-porridge-or-
champorado-recipe/
Because cold weather is proven to stimulate our appetites, the good news is that you don’t have to quell your cravings this rainy season. But to make sure you’re still eating healthy, go for foods that don’t only keep you warm, but also boost your energy. Here are some tips in eating smart these “ber” months:
We, Filipinos, are fond of instant noodles, but this is not the kind of MSG- and sodium-filled soup we are talking about. Load up on nutritious soups that are chock-full of vegetables, such as (give examples of veggies that prevent sickness) that strengthen your immune system when it rains. Instead of buying your soup, it’s best to cook it. This way, you can adjust the spices and control the ingredients you put into it.
Hot drinks like coffee are comforting to drink when it’s cold, but remember that too much caffeine lowers your level of body fluids. If you want something to warm your tummies, go for herbal teas that fight bacteria, which prevail during the cold weather. Examples are teas made from basil leaves, ginger, peppermint tea, and honey.
Fruits are a must-eat no matter what season we are in. Fruits help restore energy, which we need to combat lethargy. Bananas are good sources of potassium, dietary fiber and vitamins B6 and C which are good for the heart. Meanwhile, Mangoes are good for digestion because of their fiber and water content. These are also rich in beta-carotene that lowers the development of asthma.
Rainy days are sometimes equated to flu days. To make sure you keep viruses at bay, incorporate more garlic cloves into your daily home-cooked food. If you still don’t know, garlic is an all-around wonder food that helps fight cardiovascular diseases, cancer, viruses and bacteria.
Filipinos are fond of eating white rice. For a healthier option, try brown rice, which fills you up faster because of its high-fiber content. It’s also rich in anti-oxidants, which make cells healthier, and in effect, help your skin glow.
Eating more during the rainy season is not necessarily a bad thing because we need food for energy and warmth. All you need to watch out for is the kind of food you’re eating. If your food is filled with nutrients, then you don’t need to worry about having your fill at the dining table.
Source(s):
http://food.ndtv.com/food-drinks/eat-healthy-stay-healthy-5-foods-to-avoid-this-monsoon-776424
http://www.thefitindian.com/diet-and-nutritional-tips-to-stay-healthy-in-monsoon-season/
http://www.medicalnewstoday.com/articles/275921.php
The Hot and Dry season is the perfect time to indulge in outdoor activities. But the longer we stay under the sun, the more we sweat—resulting to the loss of our body fluids.
This May, we need to be more vigilant, especially since according to PAGASA, the hottest days of the year are experienced this month, with temperatures ranging from 25 to 37 degrees Celsius.
When not properly hydrated, we are more susceptible to health complications such as heat stroke, exhaustion and heat cramps. To replenish electrolytes and fluids in our body, we need to drink 8 to 10 glasses of water, and supplement with water-rich fruits.
Papaya
Why it’s good for you:
According to the Food and Nutrition Research Institute (FNRI), Papaya is a water-rich fruit that’s a good source of antioxidants such as folic acid, fiber, carotene and Vitamin E. Antioxidants promote the health of the cardiovascular system and prevent heart attacks. Papaya also contains vitamins C, which boosts the immune system.
Choose it fresh:
FNRI suggests looking for firm and unblemished skins of papaya. Choose those with yellow-orange skins—an indication of the fruits’ ripeness.
Watermelon
Why it’s good for you:
92% of a watermelon is water. It is also a good source of vitamin A, which helps maintain good eyesight, and healthy skin and hair. According to FNRI, recent studies reveal that watermelons contain lycopene that prevents heart disease.
Choose it fresh:
Watermelon should be firm, symmetrical and free of scars. The skin of ripe watermelons should be dark green. Since, it contains 92% water, it should be relatively heavy for its size.
Mangoes
Why it’s good for you:
The Philippines takes the 7th spot on the list of major mango-producing countries in the world. According to the National Mango Research and Development Center, we’re also the 6th most prolific exporter of fresh mangoes.
Mangoes are terrific sources of beta-carotene, and vitamins C, B6, E, K and A. They are also rich in potassium and magnesium, niacin, folate and thiamin that contribute to overall health.
You may even be surprised that mangoes can cure acne by opening the clogged pores of the skin. Once the pores are opened, acne formation will gradually stop. Just apply mango pulp on the skin for 10 minutes and rinse it off. Do this on a regular basis.
Choose fresh:
In choosing fresh mangoes, try to squeeze the mango gently; a ripe mango will give slightly. Go for mangoes with a fruity aroma at their stem ends.
Pineapple
Why it’s good for you:
The health benefits of pineapples have been acknowledge throughout Central and South America. They’re rich in Vitamin C, an anti-oxidant that cleanses our body from harmful free radicals.
Pineapples also promote healthy skin. Bromelain is an enzyme found in this tangy fruit, which contribute to skin renewal. And did you know that pineapples can even cure sore throat? Bromelain is also anti-inflammatory, and sore throat is often due to the inflammation of tracheal muscles.
Choose fresh:
Choose plump pineapples with firm bodies and fresh green leaves at the crown. Remember that the color of this fruit’s outer shell is not a good indicator of its maturity or ripeness.
So, this month, don’t just drink up; also remember to eat up the freshest fruits in season. This way, you get your fill of fluids, vitamins and minerals in a delicious, refreshing way!