5 Tips to Take Care of Your Health

Your body is a temple that you must take care of. You simply cannot leave your health to chance because you will be the only one to suffer in case things go south.

Taking care of your health is not as daunting a task as you think it is. You just need to do the basic minimum, and occasionally go the extra mile, to ensure that you are always physically and mentally fit to go after your goals and dreams. Secure your future while enjoying the present.

Start by following these five tips religiously.

  1. Do NOT Skip Sleep:

It seems easier to forego some hours of sleep and finish off pending work, but this habit will harm you in the long run. You need to get an average of 7-8 hours of sleep every night if you want to be fit and healthy the next day. Sleeping patterns and needs do differ among individuals, but the negative effects of chronic sleep deprivation are the same. You will be in a crabby mood all day and unable to focus on work. Moreover, your memory, immunity and libido, will also take a hit unless you get enough sleep. Sleep deprivation is also known to cause weight gain and depression.

Make it a point to sleep according to your schedule no matter what.


  1. Hydrate Yourself:

The importance of being hydrated cannot be stressed enough. You will be surprised to know that even mild dehydration can bring down your energy level drastically. You might think that skipping that extra glass of water in the morning will have no effect on your body, but you would be wrong. Dehydration can also affect your mood adversely apart from making you feel tired. The amount of water your body needs depends on your physical activity and weight, but an average person needs 2-3 liters of water each day. Start increasing your water intake and you will surely notice a difference.

  1. Provide Your Body with the Correct Nutrients:

Your body needs fuel, and it is your duty to provide that through the food you have. Unless your body gets proper nutrition, you will find yourself suffering from deficiencies that can escalate to more serious diseases. Start by cutting down on the junk food and sugar. Having fruits and vegetables when you are hungry instead of resorting to unhealthy food will have a positive effect on all parts of your body. A balanced diet must have all the main nutrients in equal proportions to work its magic.

  1. Exercise Regularly:

There is no reason why you should not exercise if you are thin. Everyone needs to exercise in order to remain fit irrespective of their weight.  Exercise can improve your cardiovascular health and reduce the risk of depression. It releases brain chemicals called oxytocin that will make you feel happier and more energetic. Exercising does not necessarily mean hitting the gym. Start small and then increase the intensity.

  1. Regular Check-ups:

Schedule monthly check-up appointments with your doctors from beforehand so that you can detect any problem that arises at the root.

Do not compromise when it comes to your health. If you want to know more about how to keep healthy, take a look at https://www.resetiv.com/

Health & Beauty Tips to Improve Your Lifestyle

Always look for health and beauty tips to improve your life. It’s important to look good and feel good, and to be happy with who you are. Check out these health and beauty tips that will help you to achieve that.

Have a Balanced Diet

You need to look at your lifestyle and make sure you’re as healthy as possible. And this starts with making sure you eat right. You’ve got to have a balanced and healthy diet to keep you in good shape. This means having a good amount of fruit and vegetables. You need to try to cut down on junk and fatty foods. Healthy eating can be difficult at first, but once you embrace it, you’ll find it automatic.

Look After Your Skin

When it comes to beauty tips, there are few more important than looking after your skin. It’s essential to have glowing and clear skin from an aesthetic viewpoint. Skin is delicate and fragile, so you need to make sure you do whatever you can to preserve and nourish it. This means washing and cleaning on a daily basis. You need to start using a facial scrub product. And most important of all, you need to make sure you moisturise. This is essential for good skin care and positive facial image.

Drink Plenty of Water

Did you know that drinking lots of water each day is really good for you? You see, water is a natural antioxidant and flushes your system. It’s also essential for keeping you hydrated and nourished. You have to make sure you are drinking enough water on a daily basis. It’s recommended that you aim for two to three liters per day. When it’s hot, you should try to go for more than that. By consuming this much water each day you will feel great and you’ll be ready to face the world with a smile on your face.

Go to the Dentist

It’s essential to make sure that you have good teeth. So you need to take steps to look after your teeth as much as possible. Signing up with a local dentist is a big part of that. Check out https://mydental.guardianlife.com/ to find out all you need to know about dental insurance. You need to make sure that any treatment or work you have is going to be covered. Look after your teeth as much as you can now, and you’ll benefit from it in the future.

Change Your Wardrobe

You need to think about the way you dress and the clothes you own. Do they look good on you? Are they still in season? Could they be changed for better alternatives? You’ll find that you can almost always benefit from changing your wardrobe. Just having a new style and look can totally transform your life and your confidence. Take a look at the items of clothing that you think will best suit you. Try to go for ones that are easily compatible with other outfits.

Woman redhead natural portrait 1.jpg

It’s important to try to look as fabulous as you can every day of your life. Health and beauty are essential for self-confidence and happiness. So you’ve got to make sure you are happy with the way you look and feel every day. Take a look at the tips on here, and try to implement them to improve your lifestyle.


Image source: “Woman redhead natural portrait 1” by dusdin on flickr, cropped by Gridge – [:Image:Woman redhead natural portrait.jpg9]. Licensed under CC BY 2.0 via Commons.

Rule-out Asthma attacks!

Asthma, a lung disease is usually inherited but nowadays it can be acquired no matter what the age is, due to external factors – environment. Air pollution is severe that sometimes in the morning when you wake up, you cannot distinguish a fog from a smog, especially when you are living in the Metropolis.

Asthma is characterized as a chronic inflammation of the bronchial tubes that involves and triggers swelling and narrowing (constriction) of the airways. The consequence is difficulty in breathing, and wheezing. The bronchial narrowing is generally either totally at least partially reversible with treatments.

An Allergologist is a medical specialist on allergies. He informed us that once you’ve been clinically determined to have asthma, your physician may prescribe more than one asthma medication to alleviate asthma symptoms and control asthma for the long-term.

My eldest son, who’s now 25 years of age has fully recovered from asthma, his attacks were not so severe and approaches only during changes of weather. My youngest son, however has severe asthma attacks clinically diagnosed at the age of 1 but due to early diagnosis and treatment, he has less asthma attacks since age 5.

We rely on our pediatricians when our kids are sick and not feeling well. Most often mothers stick to only one physician for checkups, considering the fact that the children are “hiyang” (compatible) with. On the contrary, I am the kind who is not contented with only one physician. I usually decide after the second and third opinions and I prefer older doctors due to experience-wise. It isn’t that I don’t believe in them, I just want to make certain, because Yahmir isn’t getting any better for a year of repetitive asthma episodes, but it only worsens on the next approach.

The fifth pediatrician who’s been treating Yahmir recommended us to his friend Allergologist. He told us that it is necessary for Yahmir to be treated by a specialist due to the severity of his respiratory disorder. He had undergone several allergen tests to eliminate what triggers his bronchial asthma. There are two classes that provokes it.


• “seasonal” pollens
• year-round dustmites, molds, pets
• foods, including seafoods such as fish, crab and shrimps, egg, peanuts, nuts, cow’s milk, and soy
• additives, like sulfites

nonallergens — mostly irritants

• tobacco smoke
• outdoor factors, including smog, weather changes, and diesel fumes
• indoor factors, like paint, detergents, deodorants, chemicals, and perfumes
• emotional factors, such as laughing, crying, yelling, and distress.
His allergen test including skin and blood tests indicated that he’s got allergies on the first two allergens aforementioned and peanuts.

He is sensitive also to sudden weather changes and perfumes. These allergens often activate symptoms. Thus, aside from asthma he is also diagnosed having allergic rhinitis.

His medication included a bronchodilator, an antihistamine/corticosteroid and a nasal spray. We bought a home nebulizer for home medication.


As my children go through medication, I find it very important that you take notice of the adverse reactions of the medicines that was being prescribed to your kids. Albuterol has shaking or trembling effects on Yahmir that’s why it was changed to Terbutaline, the bronchodilator in the form of syrup.

For his nebulizing, he was prescribed with Ipratropium + Salbutamol nebule. This is a bronchodilator which treats wheezing and shortness of breath.

For his Allergic Rhinitis, he was handed a nasal spray – Physiomer. It relieves congestion & helps restore nasal respiration. I utilize it too when my allergic rhinitis attacks.


Due to Yahmir’s frequent asthma attacks, he was given Ketotifen Fumarate, medication for a long term control. It is an anti-inflammatory drug, a second-generation H1-antihistamine and mast cell stabilizer, to minimize the frequency and harshness of asthma attacks, please take note that Ketotifen is not effective in treating an active asthma attack (acute attack). Yahmir was on Ketotifen medication for one year.

Please take note that the above mentioned medicines are prescribed by Yahmir’s Allergologist for his respiratory condition, and they might not be suitable or appropriate for your child’s condition.

Our allergologist always advice us to never ever, self-medicate or home medicate your children struggling with asthma. It is best to seek medical assistance to rule out the standing condition and severity of the disorder.

Importance of New Born Screening

NBS or Newborn screening is a procedure done shortly after birth to find out if the baby has congenital metabolic disorders that may lead to mental retardation and even death if left untreated.


Phenylketonuria testing.jpg


If you are an expectant mother, it is best recommended for your newborn to undergo NBS.  It is better for us to make sure that our newborn child is healthy, for we will never know if our baby has a disorder until the onset of signs and symptoms and sometimes ill effects are already irreversible in due time. Our baby may look normal after birth, but with the technology on hand, I think it is best that we took advantage of it.


A baby is screened at least 24 to 48 hours from birth. Another screening is done again after two weeks to get more accurate results. The approach is done using the heel prick method; only a few drops of blood are needed to process test and screening results.  Blood samples are screened by NBS laboratory.  Results will be available and released after 7 days to three weeks, to be sent back to the hospital where you gave birth. According to DOH (Department of Health) the New Born Screening fee is only Php 550, another Php50 has to be paid for the collection of the sample blood. If ever a baby is positive with the test, a specialist should be consulted for confirmatory testing.


Disorders included in the Newborn Screening Package are:

  • Congenital Hypothyroidism (CH)  –  the absence of thyroid hormone, which is essential to growth of the brain and the body. This is one of the causes of mental retardation.
  • Congenital Adrenal Hyperplasia (CAH) – an endocrine disorder that causes severe salt lose, dehydration and abnormally high levels of male sex hormones in both boys and girls.  If not properly treated, it may cause death within 7-14 days.
  • Galactosemia (GAL) – is the condition in which the body is unable to process galactose, the sugar present in milk. Accumulation of excessive galactose in the body can cause many problems, including liver damage, brain damage and cataracts.
  • Phenylketonuria (PKU) – a metabolic disorder in which the body cannot properly use one of the building blocks of protein called phenylalanine. Excessive accumulation of phenylalanine in the body causes brain damage.
  • Glucose-6-Phosphate Dehydrogenase Deficiency (G6PD Def) – deficiency is a condition where the body lacks the enzyme called G6PD. Babies with this deficiency may have hemolytic anemia resulting from exposure to certain drugs, foods and chemicals.


For more detailed information, you may ask your ob-gyne on your next pre-natal check up.


Source: www.doh.gov.ph

Image source: “Phenylketonuria testing” by U.S. Air Force photo/Staff Sgt Eric T. Sheler – USAF Photographic Archives (image permalink). Licensed under Public Domain via Wikimedia Commons.

The Shiatsu Home Self Massage

One of the best ways to relax, to loosen up and to manage stress, nausea and muscle pain is through Shiatsu Self Massage. Shiatsu is a Japanese word which means  finger pressure. Applying the finger, thumb palm pressure in a constant and continuous rhythmic pattern to energetic pathways (meridians) will perk up and improve the flow of imbalanced natural form of energy called “qi” through the body.  Using pressure to specific body points will relax the excessively active nervous system which helps to improve blood circulation, relieves stiff muscles and lessens stress.


Below is a chart to serve as a guide.  I bought it in the bookstore and it does wonders for me and my husband especially after a tiring day’s work.


I also have this wooden roller that we use to massage our aching backs.

Important Practices during Pregnancy

There are 3 stages in pregnancy, the first trimester which is from week 1 up to week 12, second trimester which covers week 13 till week 28 and the last trimester from week 29 to week 40.

Photo credits: Stacey Diane Pierce



Having been pregnant twice, I became fully aware of the important practices during pregnancy. I became knowledgeable of the do’s and don’ts for a pregnant woman.  Carrying a developing child inside the womb is no joke. In my case, I really had a hard time conceiving a child. In my two pregnancies, the first trimester is the hardest stage I experienced. I always have the morning sickness. I throw up in the morning and even in mid-day, sudden episodes of dizziness also occur anytime of the day. I frequently suffered from heartburn and fatigue though I am not doing much house chores. I always felt very sleepy, the reason why I was called sleeping beauty by my husband then lol. I also had distaste on certain foods and at the same time craving for different foods too.


On the second trimester, I begun to have leg cramps and back aches. The last trimester is the stage where I felt that I am very heavy that I easily get tired during walks and usually experience shortness of breath. My breasts began to swell and start aching every now and then. More backaches and troubles in sleeping for I felt like drowning so I need to find the best sleeping position. Contractions began on the last week of the eighth month.


Though not every pregnant woman experiences the same thing I did, there is still a need to know the do’s and don’ts for the benefit of our unborn child and our health as well.
Listed below are the Do’s and Don’ts during Pregnancy.



  • It is very important to have a regular pre-natal care, have yourself be checked-up by an obstetrician-gynecologist and see to it that you come on your next check up appointments, which is usually every month on the first and second trimester.Twice a month doctor’s visit on the seventh till the mid of eighth month and weekly until the projected time of birth-giving.
  • Take prescribed vitamins and supplements religiously.
  • Get enough sleep and try to reduce stress
  • The center of your gravity changes throughout pregnancy, so it is very important to be aware of good posture and proper exercises.
  • Eat more fruits and vegetables, focus on your proper diet, remember that you are eating for two
  • Drink lots of water
  • As experienced, you will find sleeping comfort if you turn to a side. either on your left or right side position.
  • Do some stretching, basic exercises to increase flexibility and strength, it is necessary to lessen or avoid leg cramps.
  • Practice the proper breathing which is very essential during giving birth, you may ask your obstetrician about the breathing techniques.
  • On the fourth or fifth month, our baby starts to frequently change his/her position inside our womb, you can feel and see your tummy bulge on one side, it is advisable to hold it and talk to your baby, as it is the beginning of your strong bonding, you may let him listen to good music too.
  • Start preparing your hospital bag two weeks before your expected time of giving birth, make a list of the things needed to bring, such as baby’s clothes,diapers, and your clothes and things as well.


  • Don’t smoke, drink alcohol, or inhale hazardous fumes like paint or secondhand-smoke.
  • In case you contract fever, don’t take other over the counter medications unless prescribed by your doctor.
  • Limit caffeine consumption, opt for healthy drinks
  • As much as possible, avoid climbing high ladders, use the elevator or escalator.
  • Do not bend down with straight legs, observe for the proper positions when bending and getting up from your bed
  • Never carry heavy weights
  • Don’t wear tight clothes
  • Don’t wear high heels
  • Avoid long distance travels especially during the last trimester, if in case you need to travel, consult your doctor for your travel clearance.
  • Do not over exert effort or tire yourself
  • Eat but try not to gain too much weight. Ask your obstetrician-gynecologist regardingyour optimal weight gain to prevent pregnancy complications, like gestationaldiabetes, pre-eclampsia, stillbirth, very-preterm birth and caesarean delivery.

While pregnant, you may not be able to do your regular tasks and routines.  Do not be ashamed to ask and tell your doctor on what you feel and experience on this stage of your life. Before, I also ask and collect opinions from my mother and friends who had been once an expectant mother. I also do a lot of reading and researching to know more about my pregnant condition.