Easy Indoor Workout Routines: Stay Fit at Home Regardless of Weather Conditions

Easy Indoor Workout Routines: Stay Fit at Home Regardless of Weather Conditions

Thursday, August 10, 2023

Santé lists activities you can do at home when you don’t want to hit the gym

With the changing weather conditions, maintaining good health and fitness has become increasingly important. Unpredictable weather patterns can often hinder individuals from visiting the gym or engaging in outdoor activities, especially now that the rainy season is here.

Recognizing this challenge, Santé, a premier natural health and wellness product and service provider, introduces a range of indoor workout routines, ensuring individuals can stay fit and healthy regardless of the weather. These exercises are easy, convenient, and require minimal equipment since they can be performed in the comfort of your home, allowing individuals to maintain their fitness goals.

Here are five easy indoor exercises recommended by Santé:

Stationary walking. This exercise serves as an excellent alternative to outdoor walks, requiring only a pair of shoes and some uplifting music. It is a perfect starting point for individuals looking to incorporate regular exercise into their routine, even during monsoon season. Stationary walking is also a safe exercise option for pregnant women.

On-spot jogging

This fun activity allows individuals to burn calories like normal jogging, without leaving their homes. All that is needed is a pair of running shoes and comfortable clothing for unrestricted movement. Whether enjoying a favorite sports match or listening to music, on-spot jogging provides a convenient way to engage in cardio exercise.

Planking, squats, pull-ups

Strength training exercises using body weight can be performed at home and offer benefits such as improved bone density, increased muscle mass, and effective weight management. Exercises like planking, squats, chest press, pull-ups, and lunges provide an opportunity to strengthen muscles without the need for special equipment. For those seeking additional resistance, affordable exercise equipment such as exercise balls, resistance bands, or weights can be incorporated.

Mat Pilates

This activity is a holistic exercise form that focuses on concentration, precise movement patterns, and controlled breathing. By engaging abdominal and lower back muscles, Pilates helps strengthen the core, improves flexibility and posture, and promotes relaxation. All that is required is a mat and comfortable clothing to fully enjoy the benefits of this exercise.

Yoga

This is an excellent exercise that enhances flexibility, promotes inner peace, and aids in weight loss. Practicing yoga indoors on a yoga mat, wearing comfortable clothing, allows individuals to experience various poses and breathing exercises that contribute to overall well-being.

Healthy drink

Aside from engaging in indoor exercises, it is important to fuel the body with healthy drinks. Santé emphasizes the significance of consuming nutritious beverages, such as Santé's Fit N' Trim. This 3-in-1 fat burner and energy booster serves as your reliable fitness partner.

Santé's Fit N' Trim contains key ingredients, such as L-Carnitine, which facilitates the transportation of fats into cells for energy, green tea that stimulates calorie burning and reduces body fat, and organic young barley grass that aids in weight loss.

"At Santé, we are dedicated to helping individuals live healthier lives by providing natural health and wellness products. So, if you want to take control of your diet and physical activity, Santé's Fit N' Trim is an excellent choice," says Joey Marcelo, CEO of Santé. "With organic barley grass providing fiber to keep you feeling fuller for longer, and the combined benefits of green tea, L-Carnitine, and lemon, Fit N' Trim supports weight loss and enhances physical performance."

Headquartered in the Philippines and with a presence in New Zealand and seven other countries, Santé has been a prime mover in the health and wellness industry for 15 years. The company is engaged in the direct selling and retailing of premier natural health and wellness products and services. Santé also offers additional facilities, including a fitness and rehabilitation center and leisure and recreational facilities, staying true to its thrust of promoting a healthy lifestyle.

To experience the benefits of Santé's Fit N' Trim and explore the wide range of Santé health and wellness offerings, visit mySanté.com.

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4 nutrients lacking in most Filipinos’ diets

4 nutrients lacking in most Filipinos’ diets

Thursday, July 6, 2023

These And the easy ways to get them, according to MakatiMed

For a country hailed as the center of biodiversity and blessed with an abundance of fresh tropical fruits and vegetables, it is ironic that the Philippines has been grappling with the issue of undernutrition as far as we can remember. And we’re not just talking about the millions of children whose limited food choices at home have left them emaciated and small for their age. Even adults suffer from nutrient deficiencies too.

“While poverty is often thought to be the cause of micronutrient deficiencies, it’s also due to Filipinos’ overdependence on rice and lack of diversity in their diets,” says Maricar M. Esculto, RND, MD, Head of Nutrition & Dietetics Department of the top hospital in the Philippines, Makati Medical Center (MakatiMed). “Adults who think they can get by with a cup of instant noodle soup for lunch and a fast-food burger, fries, and soda for dinner every day are not getting the adequate vitamins and minerals needed for the human body to function optimally.”

At least 30 vitamins and minerals allow our body to do what it is supposed to do on the regular: digest food, repair injuries, flush out toxins, convert what we eat and drink into energy, and the like. “Without these vitamins and minerals, you disrupt your body’s metabolism, experience weakness, and increase your risk of disease,” Dr. Esculto points out. “A blood test can confirm if you are indeed lacking in specific nutrients. But also, be aware of symptoms you can see and feel. As soon as you can identify your particular nutrient deficiency, you can address it with a simple tweak in your diet.”

This Nutrition Month, MakatiMed cites Filipinos’ most common nutrition deficiencies and the simple ways to correct them:

Iron

Iron helps make hemoglobin that transports oxygen from the lungs to the rest of the body. Dr. Esculto says it also makes myoglobin, which supplies our muscles with oxygen. The recommended nutrient intake (RNI) per day of iron for the average adult male is 12mg. It can be as high as 28mg for adult women who have their period. Luckily, accessible foods like beef, liver, beans, legumes, fortified cereals, and whole and fortified grain products are rich sources of iron.

“A lack of iron could lead to anemia, a condition wherein the body doesn’t produce enough red blood cells. Note the fatigue, pale skin and lips, shortness of breath, heart palpitations, lightheadedness, and cold hands and feet. Women with anemia may experience premature delivery or maternal mortality,” shares Dr. Esculto.

Vitamin C

Vitamin C in many fruits and vegetables strengthens our immune system. A potent antioxidant, it may also aid in slowing the aging process. “A severe deficiency in Vitamin C makes us vulnerable to a host of diseases. Expect your skin to be dry and bruise easily, your gums to bleed, your joints to ache, your wounds to heal slowly, and your energy levels to nosedive,” notes Dr. Esculto.

Since the body does not produce or store Vitamin C, consuming it daily is a must. The RNI per day for adult males is 70mg and 60mg for adult females. Local favorites papaya, guava, calamansi, pineapple, and the nutrient-dense malunggay or moringa are all packed with Vitamin C.

Calcium

Often associated with bone and teeth health, calcium is also responsible for muscle contraction, transporting blood throughout the body, and helping nerves send messages to the brain and other body parts. “Nails that are brittle and bones that fracture easily are not the only symptoms of hypocalcemia or severe deficiency in calcium. Muscle cramps and spasm, numbness in the hands, feet, and face, and even depression, hallucinations, and confusion or memory loss have been observed among those with low levels of calcium,” explains Dr. Esculto.

Don’t like milk? Turn to cheese, yogurt, sardines, beans, lentils, nuts, and leafy green vegetables like kale and spinach to get your daily dose of calcium. The average adult, male or female, needs 750-800mg of calcium a day.

Iodine

Iodine helps produce thyroid hormones responsible for our growth and development, the optimum function of our brain and nervous system, modulation of the female reproductive system, and keeping our body temperature normal. “Goiter, or the swelling of the neck, results from a lack of iodine in the diet. So do maternal-related conditions like prenatal death and infant mortality. Pregnant women who lack adequate iodine in their system put their babies at risk for hearing impairment, cleft palate, and mental retardation,” says Dr. Esculto.

Seafood is an excellent source of iodine. So are dried fish and fresh seaweeds. Since 1995, the government has taken steps to address iodine deficiency and its effects. Republic Act No. 8172 or the ASIN Law, aims to put an end to disorders caused by iodine deficiency by mandating all salt producers and manufacturers to iodize their products.

For more information, please contact the Nutrition & Dietetics Department through MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

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Busy and on the go? Fuel up your days and your health goals with BodyKey by Nutrilite

Busy and on the go? Fuel up your days and your health goals with BodyKey by Nutrilite

Tuesday, May 9, 2023

Enjoy a high-protein, nutrient-packed meal in seconds, just add water!

As we know, maintaining a healthy weight plays a significant role in our health and well-being. The goal is to keep our body mass index (BMI), an indicator of body fat based on height and weight, within the normal range, so we can look and feel healthy, and even prevent and control diseases and conditions like high blood pressure, heart disease, stroke, diabetes, arthritis, some reproductive health issues, and even certain cancers.

There are many things that affect our weight, from factors out of our hands like our genes and age to some environmental influences like our stress level, family habits, and culture. But there’s one essential element that we can always control: what fuels our body—our eating patterns. Despite our desire to eat healthy foods every meal daily, the demands of our modern lifestyles keep us from doing that.

This is especially true if you’re a young working mom struggling to prioritize your health because of all the responsibilities you have to handle at home and at work. On extra busy days and when you’re on the go, you probably have no time and energy to prepare a wholesome meal to power you through the day, relying on non-nutritious fast foods and all their added sugars, unhealthy fats, and preservatives to keep you going.

With BodyKey by Nutrilite™, you’ll always have time to make a nutritious meal. Just add water for a delicious shake filled with everything you need to keep moving forward with your day, and your health goals. This meal replacement shake from entrepreneur-led health and wellness company Amway, is launching an improved version that’s scientifically formulated to provide the essential nutrients. It now has more protein from soy and chia seeds than its previous formulation with 17g of plant protein to help satisfy hunger and reduce cravings. It also contains 5g of fiber to support healthy digestion, 22 vitamins, and minerals to provide the key nutrients of a healthy, balanced meal, and 200 calories to help maintain energy levels.

One thing great about this meal replacement shake is that it’s backed by Nutrilite. It’s one of Amway’s flagship brands and the world’s number 1 selling vitamin and dietary supplement brand. With over 80 years of leadership in nutrition research and development, it’s the only global vitamin and mineral brand to grow, harvest, and process plants on its own certified organic farms. This also makes Nutrilite the only brand in the world that can truly claim traceability from seed to shake so you are ensured of pure, safe, and effective products.

“As an entrepreneur-led health and wellness company, Amway is committed to supporting its customers in their journey to overall health and wellness by offering an arsenal of products that can help them improve their quality of life,” says Amway Philippines Country Manager Leni Olmedo. “We’re proud to showcase BodyKey by Nutrilite, an all-natural line of meal replacement shakes designed to meet all of one’s nutritional needs for a well-balanced diet that addresses the demands of modern life and supports your health goals.”

“Eating right for what our body requires time and some trial and error. Based on my experience, the healthiest solutions are always a shift, not a shortcut. Success usually comes when the changes we made aren’t too drastic,” says Amway Global Senior Research Scientist and Research and Clinical Investigator Dr. Gigi Kwok-Hinsley, DrPH, MS, RD. “They should fit into our busy lives and align with our overall health goals. BodyKey by Nutrilite provides the nutrition you need with a high protein, nutrient-packed shake that doesn’t feel and taste like you’re missing out on a lot.”

To ensure you’re taking in something only good for your body, BodyKey by Nutrilite has taken the extra steps to ensure the shakes come with more safety and clean labels. They have no artificial flavors, colors, sweeteners, or preservatives and are made with non-GMO ingredients. They also contain zero trans fat and are vegetarian-friendly. For your pleasure, BodyKey by Nutrilite offers five flavors: chocolate, café latte, and berry.

Fuel your day and health goals with something naturally and conveniently nutritious and filling. BodyKey by Nutrilite is your nutrient-packed meal in seconds that can help you work towards a better, healthier version of yourself.

Learn how to start your health journey with BodyKey by Nutrilite today, check out @OfficalAmwayPH on Facebook and the Amway website at www.amway.com.ph.

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#BatangMatatag Movement addresses issues in children’s health and nutrition

#BatangMatatag Movement addresses issues in children’s health and nutrition

Tuesday, October 18, 2022

In 2021, 2.9 million Filipino children aged 0-10 years were estimated to have experienced hunger. Prolonged hunger in children results in malnutrition, often leading to stunting or being too small for their age. This issue is often linked to unsafe water, inadequate sanitation, and poor hygiene, resulting in children developing various illnesses, with diarrhea being one of the most prominent. The alarming number and the need to do something now birthed the #BatangMatatag, a movement that aims to extend health, nutrition, sanitation, and education access to conflict-affected areas in the country.

With the vision of building resilient children and communities, the #BatangMatatag movement was started by Save the Children Philippines and Erceflora Kiddie - focusing efforts on providing access to clean and nutritious food to communities in the Bangsamoro Autonomous Region in Muslim Mindanao (BARMM) via the Life Changer for Children initiative of Save the Children where community facilities will be provided to ensure access to hygiene, sanitation, and education.

To bring light to the movement, Dr. Joselyn Eusebio, Specialist for Developmental and Behavioral Pediatrics, Carol Ann Stewart, Batang Matatag Ambassador, and Atty. Alberto Muyot, Chief Executive Officer of Save the Children Philippines came together to initiate critical discussions on the state of child healthcare in the country, the situation in BARMM, and how the bigger Filipino community can be part of the solution through the Batang Matatag Movement. Renowned journalist Karen Davila served as the facilitator of the discussion.

“The lack of proper education, nutrition, and sanitation could lead to repeated cases of illnesses like diarrhea. Making people aware and getting them involved allows us to prevent the worst-case scenario from happening,” said Stewart.

#BatangMatatag Movement: Taking Action

To explain the campaign more deeply, Stewart shared Batang Matatag’s purpose, goals, and key initiatives to build resilience among Filipino children. Stewart also reiterated the importance of forming partnerships to live out their purpose as an organization and how it relates to its self-care mission.

She highlighted that the key to the campaign is realigning people’s focus on preventative measures and building kids' resilience through implementing and maintaining sustainable facilities in conflict-affected areas in BARMM.

“We hope that everyone realizes that they are part of a bigger movement, one that could potentially improve the country’s health and nutrition status,” Stewart said. “We hope this would be a stepping stone for Filipinos everywhere to continue spreading awareness and maintaining good practices in proper food preparation and sanitation,” she added.

Stunting and Wasting: A danger to child growth and development

To expand the conversation of what Batang Matatag is trying to address, Dr. Eusebio provided insights on how stunting, wasting, and illnesses like diarrhea affect children’s growth and development and the industry’s ongoing efforts and plans addressing the issue.

“Illnesses like diarrhea is a preventable diseases; our communities need proper awareness and education on easy and accessible ways to prevent it. We hope to address the lack of information on the disease and encourage people to take proactive measures at home and in the community,” Dr. Eusebio said.

BARMM: A community in need

Following the conversation on children’s nutrition and illnesses like diarrhea, Atty. Muyot of Save the Children Philippines provided context on the situation in BARMM, what the organization does to help conflict-affected communities, and how the #BatangMatatag Movement comes into play.

“BARMM is one of the most underserved areas in the country, but it also has a lot of potentials to thrive and prosper with its rich culture and history; can create positive lasting change in the lives of children and communities in BARMM if we collaborate, support, and journey with them, especially children, in realizing their rights,” he said.

Atty. Muyot then explained that as a children’s rights organization, Save the Children Philippines hopes for a future where all #BatangMatatag children live healthily, have access to inclusive and quality education, are protected from all forms of harm, and can participate in matters that are important, and which affect them.

Davila concluded the discussion by emphasizing the importance of “bayanihan”, especially parents, in making this movement successful.

The #BatangMatatag Movement helps the public to understand the severity of issues like diarrhea and child nutrition, especially in areas like BARMM. Through this, Batang Matatag is working towards building healthier communities where children will survive and thrive, have access to quality education, and be protected from preventable diseases.

Batang Matatag is a movement that has the potential to lead BARMM and the country one step closer to improving the health and nutrition of Filipino children, and everyone can play a part in it. For every purchase of Erceflora Kiddie, a portion goes to help improve the lives of children in BARMM.

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How Sekaya nourishes Filipinos and the planet

How Sekaya nourishes Filipinos and the planet

Friday, July 1, 2022

Here are some ways the Filipino plant-based brand prescribes and supports nature

In the past few years, Filipinos have been recalibrating their lifestyle choices, as they have become better informed about how their preferences impact their personal health and the health of the planet. It’s no surprise that more and more are switching to a more plant-based lifestyle, seeking brands that support their new, compassionate way of living.

Sekaya, the Filipino plant-based brand under Synnovate, the naturals division of UNILAB, has been one of firsts to acknowledge and address this lifestyle shift, as it aims to educate, offer products that fuses tradition and science, and support and give back to nature.

Knowing more leads to smarter, safer choices. The growing awareness on the benefits of a plant-based lifestyle has also driven a proliferation of products that claim to support this. Not everything labeled natural are developed in tandem with the discipline of science though, resulting in sub-standard products that may be ineffective, or worse, harmful to consumers. When it comes to its offerings, Sekaya is guided by its Prescribing Nature philosophy. The brand believes that Filipinos deserve nothing less than high quality natural products that comply with pharmaceutical standards to ensure their efficacy, safety, and purity.

As an emerging natural products leader, Sekaya has not only been providing best-in-class solutions, but it has also become a top resource in this category. The brand has been sharing its expertise by hosting virtual conferences, and publishing articles and social media posts that help Filipinos sustain and enrich their plant-based lifestyle.

Supporting health goals and daily wellness. The brand’s roster of natural, high-quality plant-based products is created to fit easily and seamlessly into our everyday routines. Sekaya Botanic Infusion is a line of botanical blends in teabag and loose-leaf formats that help with certain health concerns like boosting immunity and getting better sleep naturally with ingredients that are certified organic by the United States Department of Agriculture.

Sekaya Organic Moringa is the only 100% locally sourced 500mg moringa supplement in the Philippines certified organic by the EU. There’s also Sekaya Raw Actives, a curated line of nutrient-dense, ready-to-mix superfood powders that can support our daily nutrition requirements and fitness goals. Simply mix it in water or any favorite drink, or use as alternative ingredients for savory dishes.

Local is globally competitive. The brand has also proven that our homegrown humble malunggay can be globally competitive with Sekaya Organic Moringa. Sekaya sources 100% of its moringa from local farms under the Moringaling Philippines Foundation, an organization involved in the development, research, and product standardization of moringa. These local moringa farms have been certified organic by the European Union (EU), having fulfilled strict conditions and passed international standards. Working with the foundation and farmers not only allow Sekaya to assure consumers of the quality and safety of its product – being the only 500mg EU-certified organic moringa supplement in the market – but also highlight the capability of our very own moringa farmers.

Steps to sustainability. Sekaya is also dedicated to finding ways to present its products in eco-friendly and sustainable materials. For instance, the Sekaya Botanic Infusion teabags are made of plant-derived materials that are biodegradable. Since they’re plant-derived and biodegradable unlike other packaging, the teabags can be thrown into a compost pit along with other food waste, which means they won’t add to the growing plastic waste problem. These plant-based materials are also non-toxic, which is especially important as some teas and botanical infusions are placed inside bags that may leach chemicals and microplastics into the drink.

Giving back to nature. As a major part of the brand’s nature conservation advocacy, Sekaya has partnered with the Cordillera Conservation Trust. For the last two years, the brand has been donating endemic tree seedlings to the organization, which is made possible by everyone who has purchased the Prescribing Nature gift packs. With Sekaya committing to match the number of gift packs sold, it’s able to secure 8,336 Philippine endemic tree seedlings for the region.

Earlier this year, the Filipino plant-based brand also worked with the Waves For Water Philippines, an organization that provides aid and clean water solutions to communities in need. Sekaya took part in the fundraiser Race 4 Water, which was a month-long virtual ride and run experience to raise awareness on clean water access inequality while providing Sekaya Raw Actives Pea Protein and Powerbeet to improve performance of the race participants. All 311 participants have logged a total of 30,187km, pledging an equivalent of 30,187L of water. As of April 29, 25,200L have already been made accessible in La Union, Dinagat Islands, and Iloilo.

Sekaya understands that harnessing nature’s life-nurturing gifts should also mean protecting and preserving it for the future. By offering plant-based products that also give back to nature, the brand hopes to nourish Filipinos and encourage them to take the necessary steps to help the planet.

Sekaya is a Filipino plant-based brand that provides natural, science-backed products to support your health goals and daily wellness. Sekaya is under Synnovate, the naturals division of UNILAB. Learn more about how you can benefit from Sekaya’s plant-based solutions, and get health tips and information at https://www.sekaya.com.ph/ and by following @sekayaph on Facebook and Instagram.

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4 well-balanced recipes for kids to celebrate Nutrition Month

4 well-balanced recipes for kids to celebrate Nutrition Month

Ajinomoto shares Mag-Pinggang Pinoy® Tayo! recipes for healthy and resilient kids amid the new normal

There has been a change in people’s lifestyle and diet during this pandemic. Homemakers continue to face the challenge of preparing nutritious and delicious meals. At the onset, quarantine restrictions affected income, mobility and access to healthy ingredients. Then, comes the challenge of time limitation balancing work from home and online schooling hence increase in reliance on food deliveries. With these, the health and nutrition of children are compromised.

July is National Nutrition Month. For this year’s theme New Normal na Nutrisyon, Sama-Samang Gawan ng Solusyon! Ajinomoto Philippines Corporation (APC) Group shares four well-balanced recipes that Filipino homecooks can try to improve their kids’ health, growth, and development in these evolving times.

“This celebration is timely to remind Filipino parents to look out for their children’s health and nutritional needs. Especially these days, diet is an important factor in maintaining our overall well-being and preventing diseases,” said APC Group Science Communication Executive Deborah S. Fajarda RND.

In support of the day-to-day meal preparation challenge for homecooks, below are easy to prepare, affordable, delicious and nutritious recipes that will help Filipino kids become more resilient in the new normal. These recipes are part of APC’s Mag-Pinggang Pinoy® Tayo! (MPPT) program that promotes the practice of preparing and serving delicious balanced meals with the right amount of Go, Grow, and Glow food. Listed below are 4 out of 60 recipes you can serve for the enjoyment and proper nourishment of your growing kids.

Egg Fried Rice with Veggies

This is perfect for the kid’s lunch box or baon as some schools start to conduct face-to-face classes. Carrot, corn, and green peas make this rich in potassium which is important in maintaining the water balance in the body. A plate of melon and a glass of milk are best to complete this meal. See full recipe here.

Stir-fried Chicken with Mixed Vegetables

A balanced, varied, and moderate amount of Go, Grow, and Glow food in every meal is key to achieving optimal nutrition. Kids will enjoy this stir-fried chicken with veggies that are made tastier with SARSAYA® Liquid Seasoning. Best served with 1 banana to make it healthier. Bonus tip: in stir-frying, add the firm vegetables first before the green leafy vegetables. Learn the recipe here.

Fried Fish in Fried Rice

Kids need to have Grow foods in their meals for them to have a healthier body. Tilapia is rich in Selenium, a mineral that helps prevent sickness and infection. Fish is not the most popular food among kids, but this recipe may just change that and make their bodies resilient against illnesses. To make this recipe more appealing to your kids, use CRISPY FRY® Fish Breading Mix and AJI-SHIO® Garlic Seasoning Mix. Check out full recipe here

Chicken Almondigas

The main ingredient of this recipe is chicken, a rich source of protein that functions to help form and repair muscles in the body. Season your Chicken Almondigas with Ajinomoto Chicken Powder Mix for that added flavor. You may use milk instead of egg to help bind the chicken meatballs. Learn the recipe here.

Check out all 60 Mag-Pinggang Pinoy® Tayo! recipes from APC Group’s Recipe Site cookmunitybyajinomoto.com. These recipes were created for Mag-Pinggang Pinoy® Tayo! Intervention Study. The APC Group and other MPPT advocates are determined to combat malnutrition especially amid the ongoing pandemic where food systems have been disrupted and have continued to affect vulnerable groups like children. The MPPT program consists of online capacity building of community health workers, online nutrition education of homemakers, and one-meal dietary supplementation among identified undernourished children.

“New normal nutrition is a call for homemakers to be more consistent and creative in making healthy food more enjoyable for your family. Support your child’s health, growth, and development by making delicious and nutritious meals that they will love.” said Fajarda.

For more information about the MPPT program and other recipes, visit ajinomoto.com.ph.

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Five ways to tell you are dehydrated

Five ways to tell you are dehydrated

Wednesday, May 18, 2022

And how to remedy it, according to a MakatMed health expert

On a scorching hot summer day, there is nothing like a tall glass of cold water to soothe a parched throat and quench your thirst.

But water does more than that. “The human body is made up of 60 percent water. Practically all of the body’s major systems rely on water to function,” says Mari Joanne Joson, MD, General Medicine consultant of top hospital in the Philippines, Makati Medical Center (MakatiMed). “Among the things that water does for our body are regulate its temperature; moisten tissues in the eyes, nose, and mouth; lubricate joints; transport nutrients and oxygen to our cells; and flush out waste products in the liver and kidneys.”

Because we use and lose water constantly—when we sweat, when we poop, pee, and when we breathe; we lose around 1600 ml of water per day—it is important to keep replenishing our body’s supply. “When patients ask me how much water they should drink in a day, I tell them to remember the 8x8 rule, that’s eight 8-ounce glasses, or about 2 liters or half a gallon a day.” Dr. Joson explains.

Feeling thirsty is the easiest way to tell if you’re dehydrated, or lose more fluid than you take in. But it is not always the case, she points out. “Some people may already be dehydrated yet not feel thirsty at all. This is why health experts suggest taking sips of fluid throughout the day, especially if you are active or have been under the sun for hours.” Dr. Joson also states that “People can also get dehydrated when in front of their computers when working from home, especially if they work in places without natural ventilation.”

Other than thirst, how else will you know you’re dehydrated? Dr. Joson cites. Here are five symptoms:

Your pee is dark yellow

“Normally, urine is a light yellow hue. The more hydrated you are, the lighter the shade,” says Dr. Joson. “When you have not had much to drink, your kidneys retain as much fluid as possible, causing your urine to be more concentrated, and thus darker in color. But a dark or brownish shade of urine can also be a symptom of many things—from taking certain medications to having hepatitis, gallstones, or cirrhosis. If the dark color persists despite drinking fluids, let your doctor know.”

You’re peeing less

According to Dr. Joson, depending on your age, your medical condition, what medicines you take, and how much you drink, you pee anywhere from 4 to 10 times a day. “Decreased urine output indicates dehydration. It could also mean you are battling an infection, have diarrhea, or are vomiting.”

You’re tired

“A body low in fluids makes one feel fatigued,” she says. “Again, small sips of water or a drink can make a big difference in your energy level.”

You’re dizzy

Feeling lightheaded? You are probably dehydrated. “The lack of fluids decreases the volume of your blood, which in turn lowers your blood pressure and limits the amount of blood in your brain. This results in dizziness. Also, dehydration is linked to an increase in your blood pressure due to the action of your vasopressin hormone; the first hormone your brain releases when dehydrated.” Dr. Joson points out.

Your mouth, lips, and eyes are dry

“Here is more proof of fluid’s crucial role to our body,” says Dr. Joson. “Dehydration affects your salivary glands, and when you do not produce enough saliva, your mouth and lips get dry. Same with the eyes: When you are dehydrated, you do not make enough tears to lubricate your eyes, giving you painful dry eyes.” Thankfully, drinking enough water corrects these conditions.

Of course, there are other ways to stay hydrated besides bringing a tumbler of water with you.

Eat fruits and vegetables. “Fresh fruits and vegetables are made up mostly of water, and they are healthy and tasty alternatives to plain water.”

Sip some soup

“If you are not into drinking water during a meal, get your fluid intake through a cup or bowl of soup.”

Drink other fluids

“Coffee, tea, juice, sports drinks, and sodas are made of water too. You can have them, but do not overdo it as they are packed with sugar, caffeine, and calories and can actually worsen dehydration.”

“Dehydration, while easy to fix in mild cases, can also lead to serious conditions like heatstroke, seizure due to electrolyte loss, kidney failure, and even coma,” says Dr. Joson. “Make sure you are hydrated even if you are not thirsty, and especially when you stay under the sun a lot, sweat due to physical activity, and cannot keep your fluids in due to illness.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

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SEA Games PH bet Ariana Evangelista shares winner melas to unleash the inner athlete in you

SEA Games PH bet Ariana Evangelista shares winner melas to unleash the inner athlete in you

Friday, May 13, 2022

The 31st Southeast Asian Games (SEA Games) is here and it has already sparked Filipino pride and awakened our inner athletes. Whether you know it or not, there’s an inner athlete in all of us. Some are just lucky enough to have found the right sports for them, while others are still looking. If getting in the sports industry has always been a dream, it’s important to note that everything starts with what and how you eat.

“Health and nutrition play a vital role in the performance of every athlete or any individual who is active. Having a balanced and healthy eating pattern not only provides all-day energy, but also helps build strength for optimal performance during training and competitions,” says Ajinomoto Philippines Corporation Executive - Science Communication Deborah Fajarda, RND.

Since 2003, building on its expertise in Amino Science, Ajinomoto Co, Inc (AJICO) has been working on the Victory Project® to support the conditioning of top-level athletes in Japan and conduct nutritional support activities by utilizing the power of amino acids. The project included the distribution of aminoVITAL® products and promotion of the Winning Meals Kachimeshi® program. Ajinomoto’s Kachimeshi® (“Winning Meals”) concept aims to support elite athletes in building winning physiques for optimum performance.

Since 2018, The Victory Project has been rolled out in 6 Ajinomoto Group Companies in ASEAN region, one of which is Ajinomoto Philippines Corporation (APC) Group. APC Group imparted Winning Meals Kachimeshi® support to Philippines’ top Karate athlete Ms. Junna Tsukii who won gold medal in the women's kumite 50 kg event at the last 2019 SEA Games.

The goal of Kachimeshi® is to achieve proper nutrition with easy-to-cook delicious meals that are fit for your fitness goal, whether you need a high calorie-high protein diet, or low calorie-high protein diet. Partnered with aminoVITAL® Jelly Drink, a branched-chain amino acid supplement drink, which helps in muscle recovery and reduce fatigue among people who are engaged in strenuous physical activity.

Ariana Evangelista’s Winning Meals

APC is proud to sponsor a Filipino athlete vying to bring glory to the country in the ongoing 31st SEA Games. This athlete is Ariana Evangelista, a four-time mountain bike national champion and two-time Asia MTB Overall champion. Evangelista’s prospects of winning looks promising, poised to bring home more medals for the country.

Here are some of the dishes in Ariana’s Kachimeshi®Winning Meal plan:

Tofu Mushroom Rice Bowl

Rich in protein, this dish is packed with health benefits, including the ability to help build muscles. Naturally rich in umami flavor, ingredients such as Shiitake Mushroom and SARSAYA® Oyster Sauce keeps this dish delightfully delicious, making it an ideal meal for any time of the day. View the full recipe here: Tofu Mushroom Rice Bowl Recipe

Beef and Vegetable Rice Bowl

An easy-to-cook meal, this dish featured flavored rice, mixed with seasoned beef and veggies all in one pot. Topped with a serving of boiled eggs, it’s another protein-rich meal that your lean muscle will thank you for. For the full recipe, click here: Beef and Vegetable Rice Bowl Recipe

Lean Beef Nilaga

A Filipino favorite, this soup has all the nutrition you need (excellent source of protein!), thanks to the lean beef and the veggies. Perfect as a pre- or post-workout meal, it’s a filling and hearty dish that is also considered as a comfort food by many. To get the full recipe, click here: Lean Beef Nilaga Recipe

Fish Fillet in Sweet and Sour Sauce

The great thing about fish is that it is packed with protein, but not the calories. In this recipe, the fish is the centerpiece, brought to life by a dose of sweet and sour sauce, which adds a different level of yum to the dish. Check out this easy-to-do meal: Fish Fillet Recipe

“This Winning Meal nutrition support to Ariana will be provided even after the SEA Games to ensure her optimum performance for all her other competitions. And beyond helping athletes achieve victory in their games, we, at Ajinomoto, also believe that the concept of Kachimeshi® or Winning Meals is also helpful to any Filipino who would simply like to achieve success in their own health and nutrition,” says Fajarda.

The Winning Meals initiative is part of APC’s efforts to fulfill its brand promise- Eat Well, Live Well. By providing recipes that aim to help both athletes and Filipinos achieve their goals, the company hopes to promote a wellness-centered lifestyle. For those seeking easy-to-cook healthy foods that cater to your nutrition goals, visit Ajinomoto’s Cookmunity page.

Disclaimer: All meal recommendations above are provided as initial guide. Further consultation with a sports dietician is warranted to take into account many other factors such as, but not limited to, the athlete’s body composition, duration, and intensity of both training and competition, as well as the class of sport of the athlete.

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