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Five daily habits to adopt for a healthy life

Pasig City—November 14, 2018—Adopting a healthy lifestyle is the best way to achieve physical, mental, and emotional health. However, following them can be challenging, especially for those who have formed unhealthy habits over the years.

The key to success is to slowly integrate changes into your life. Once you get into the habit of maintaining healthy practices and making them a part of your routine, you will start to see its benefits to your well-being. To help you get started, Santé listed five daily habits you can start integrating into your daily life.

Get moving

Daily physical activities are essential to maintaining a healthy body and reducing the major risk factors for chronic conditions, such as type 2 diabetes, non-coronary heart disease, hypertension, among others.

Exercising is not only good for the body, but also for the mind. According to FNRI-DOST, exercise helps enhance psychological well-being, improve self-esteem, and maintain motivation.

Simple activities like walking, running, biking, or even stretching, can help maintain weight loss. Committing to regular exercise may be challenging at first, but over time, as you continue doing it, you will start to see the benefits it can provide to your body.

Get more sleep

Sleep, just like exercise and a healthy diet, plays an important role in health and well-being. Loss of quality sleep not only impacts your mood and performance but, can also result to health problems, such as high blood pressure, diabetes, and obesity.

Getting enough sleep – seven to eight hours -- poses tremendous benefits to achieve both mental and physical wellness, so you can be at your best every day.

Manage distress

There are many factors in our lives that can lead to distress, such as work, school, traffic congestion, and relationship problems. Distress is a natural reaction and, is the body’s ways of responding to the mental or emotional strain or tension from adverse or demanding circumstances. However, chronic or long-term distress can be a precursor to issues such as depression, anxiety, and even memory loss.

Thankfully, distress is something that can be managed. One good way to deal with it is through a balanced schedule. Try to find time for yourself in between work and social life. This allows you to have a new perspective, so you feel less overwhelmed. Having a social support where you can share your concerns can also help relieve distress. However, it is important to note that everyone is different. Thus, it is essential to experiment and find out what best works for you.

Avoid smoking

It is no secret that tobacco has negative impacts on health. In fact, smoking remains as one of the leading causes of death worldwide. According to the World Health Organization (WHO), tobacco kills more than seven million people each year. More than six million of these deaths are the result of direct tobacco use while around 890,000 are caused by second-hand smoking.

By refraining from smoking tobacco, you get to reduce the risk of getting illnesses, such as lung cancer, heart disease, stroke, diabetes, asthma, among others. In addition, you also get to protect the people you love from the dangerous second-hand smoke.

Make better food choices

We’ve all heard of it before, but it’s true—eating healthy is good for you. By making smart, healthy food choices, you help your body get the nutrients it needs every day and lowers your risk to health problems.

The key to eating well is to enjoy a variety of nutritious foods from the five food groups namely: (1) vegetables and legumes/beans, (2) fruit, (3) grain (cereal) foods, (4) lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans, and (5) milk, yoghurt cheese and/or alternatives, mostly reduced fat. Consuming foods from every food group help support optimal health and prevent diseases.

To complete your balanced diet, consider drinking natural and organic Santé Barley – available in powder form or in vegetable capsules. Sourced from Santé’s New Zealand farms, Santé Barley is a good source of niacin (vitamin B) that provides numerous benefits to the cardiovascular system. Niacin can help reduce bad cholesterol, lipoprotein (a), and free radical. It also reduces the risk of blood clots. And since it is high in fiber, it can help promote bowel movement for optimal health.

Leading a healthy life may be difficult at first, but if you establish simple daily practices now, then the end result will definitely worth it. Integrating these five daily habits in your life not only makes you feel great about yourself but can also help manage your daily life better. Thus, allowing you to be more productive, so you get to live more and do more.

To know more about Santé Barley and other exciting natural products from Santé, visit their website at www.santebarley.com.

Scientist promotes 'HIV-awareness' mobile game app

**SCIENTIST FOR HIV/AIDS AWARENESS.** Dr. Emmanuel S. Baja (right), a Balik Scientist, receives a recognition as speaker in the launching of the Society of Health Research Communicators (SHARE) in Region 10 on Tuesday (Nov. 27, 2018). Baja is one of the scientists behind a new mobile game app that seeks to raise public awareness on HIV/AIDS. *(Photo by LJ Bacolod, USTP-CDO intern)*

CAGAYAN DE ORO CITY — One of the scientists behind the creation of a mobile game application that helps raise awareness on human immunodeficiency virus (HIV) and Acquired Immune Deficiency Syndrome (AIDS) is promoting the use of the technology in the Philippines.

Dr. Emmanuel S. Baja, a Research Associate Professor & Balik Scientist Awardee, said the app was launched online on Dec. 1 last year during the World AIDS Day commemoration in Davao City.

Baja said the "Battle of the Blood" is a one-time download app, where the player can create his or her own avatar to their liking and will be asked for their geographic location at the very start. It has eight stories of people living with HIV.

Players are subject to an age limit, 12+ for the Google Play and 17+ for the Apple store, before playing the game.

The game starts with several questions, such as the demographics of the player, their knowledge, and attitude towards HIV/AIDS. Baja said the data collected by the app are secure and confidential.

He said the mobile game also assists players in finding testing centers in the Philippines, where they could be tested for HIV.

Baja said he believes the digital advocacy game could help find out the status of men having sex with men (MSM) and transgender women (TGW) in the Philippines.

“This is to break the stigma about HIV, as a lot of people are careful of knowing their status,” Baja said, citing two sides of stigma, the self-stigma and the outside stigma, which discourages people from getting themselves tested for the dreaded virus.

He added HIV “is treatable” and free medication is available at the Department of Health (DOH).

“The game gives hope to everyone, saying that it’s really okay if you’re positive or reactive to the virus. Life goes on,” he said, pointing out the game can help people and encourage them to lead a healthy lifestyle and get early testing.

Baja said aside from the Lesbian, Gay, Bisexual, Transgender, Queer, Intersex, Asexual (LGBTQIA) community, the mobile game app has obtained the support of schools, local government units, the Department of Science and Technology (DOST), and other institutions like hospitals.

To introduce the game to the public, the proponents of the game have started to advertise the app in Cagayan de Oro through the city's Social Hygiene Clinic, the scientist disclosed.

He said if the rollout for the game is approved next year, he plans to do a school campaign to introduce it even to grades 11 and 12 and also talk to the Commission on Higher Education and the Department of Education about it.

He said once the DOST approves the digital game, he and his co-proponents plan to drive for a widespread use of the app across the country.

He said many people in Davao and the National Capital Region have started to download the app. (Renee Barrio, USTP-CDO intern/PNA)

Shift to healthier food and beverage choices

by Tawid News Team on October 17, 2018 in Nutrition 0

Here’s some good news: Eating healthier doesn’t mean you have to give up all the foods you love. It doesn’t have to be confusing or complicated either. In this article, we recommend a better approach—make small shifts in the foods you eat. Here’s how to do it.

What Are Healthy Shifts?

It’s simple. When you can, swap out a food or ingredient for a healthier option. For example, you could:

Shift from whole milk to low-fat milk in your breakfast cereal
Shift from soda with added sugars to water during lunch
Shift from a cream-based pasta dish to one with a lighter sauce and more vegetables for dinner

How Will Making Shifts Help?

Healthy eating patterns can help prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes.

Shifting to healthier choices doesn’t mean you have to change your whole eating pattern. Shifts can be easier to stick with over time— you’re just making small changes to the way you’re already eating.

Make Shifts Throughout the Day

You have a chance to make a healthier choice whenever you: Open your fridge for a snack; Shop in the grocery store; Stand at a vending machine; Pack a lunch; Look at a menu in a restaurant; Cook a favorite recipe

Take advantage of these everyday opportunities to make a shift. Everything you eat and drink matters. Over time, little changes in the foods and drinks you choose can have big health benefits.

Try Out These Shifts

The shifts below will help you stay on track.

How to Eat More Whole Grains: Choose whole-wheat bread instead of white; Have popcorn for a snack instead of potato chips (just leave out the butter and salt)

How to Cut Down on Saturated Fats: Twice a week, have seafood instead of fatty cuts of meat for dinner; When you’re making chili or stew, reduce the amount of meat; and add more beans and vegetables

How to Cut Down on Added Sugars: Give your kids 100% juice or water instead of fruit punch; Have a homemade fruit smoothie instead of ice cream

How to Cut Down on Sodium (Salt): Switch to unsalted nuts; Shift from regular canned soups to low-sodium

How to Use Oils Instead of Solid Fats: Dip your whole-wheat bread in olive oil instead of spreading on butter; Choose an oil-based salad dressing instead of cream-based

What Shift Will You Make Today?

Want to learn more about shifts and how to find a healthy eating pattern that works for your family? Check out the Pinggang Pinoy food guide developed by the Food and Nutrition Research Institute (FNRI), which has more information. (http://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy)

Source: https://health.gov/