One in five Filipinos has already booked international trips this 2023. Not only that, but 44% of Filipinos are planning to travel two to four times this year.^[1] At the same time, the Department of Tourism (DOT) is targeting to have 4.8 million tourist arrivals in the country this year, twice the number of visitors in 2022.[2]

This means a lot of people will be going in and out of the country. We can expect more crowds and busier streets, especially during summer, which is one of the best times to travel because of the holidays and school vacations. If you are one of those looking to have an unstoppable year full of adventures, consider these four easy health tips:

Drink vitamins

Taking vitamins regularly can supplement a healthy diet and lifestyle.^[3] This is especially true for people going on vacation, who need to boost their immunity before and during their trip. Immune-boosting supplements like vitamins C and D, zinc, and probiotics can be taken three to five days before a trip and during^[4] to help travelers stay in tip-top shape.

Stay hydrated

Staying hydrated is important all year round. Getting enough water prevents infections, brings nutrients to cells, and ensures that organs are working optimally. Aside from these benefits, drinking the recommended amount of water each day is good for cognition, sleep quality, and mood.^[5] The amount of water needed per day varies per individual, but for the healthy ones, the recommended amount of water that men should drink daily is 15.5 cups, and 11.5 cups for women.^[6]

Drinking enough water before travel is recommended because flying can be dehydrating.^[7] Airplanes are kept at 10 to 20% humidity, a lower rate compared to normal environments that range from 35 to 65%. Lower humidity leads to dehydration.^[8]

Sleep well

Good sleep leads to improved health, mood, immune system, and brain performance.^[9] Seven to nine hours of continuous sleep is needed to feel refreshed.^[10] Maintain good sleep habits days before a flight to have enough energy for the trip.

Flying to countries with the same time zone or with just an hour or two difference is easy. When traveling across the world, it’s important to adjust to the day-night cycle at the destination.^[11] Stay up with the locals when the arrival time is during the day and sleep at night.

Get vaccinated

Vacations expose travelers to diseases, so timely immunizations through vaccinations are crucial. The flu is one of the most common infectious diseases and it is contagious. Each infected person can spread the disease to one or two more people.^[12]

Preventive healthcare is still the best protection since people can catch the flu at any time of the year.It’s also important to get a shot annually since flu vaccines change each year to match the current viruses.

Most of all, you wouldn’t want to miss all the fun you have planned for your trip if you get sick. Take it from GlaxoSmithKline Philippines’ (GSK) latest flu disease awareness jingle, “But I Got the Flu .” It’s a call to everyone to get your flu shots as soon as possible so you can be unstoppable – whether in having your best summer vacation yet, spending quality time with loved ones, or pursuing other passions in life – don’t let the flu stop you. All you need to do is consult your doctor to ensure that you’re in the right condition to do so.

“People are excited to make up for all the things that they missed at the height of the pandemic. Now that travel restrictions are looser and we can enjoy the best holiday destinations, it’s important to not let our guard down. We recommend that travelers take preventive measures so they can be unstoppable and enjoy their trips worry-free,” says Dr. Kevin Bautista, GSK Medical Affairs Manager.

^[1] Revenge travel is real: 1 in 5 Filipinos have already booked an international holiday in 2023. (2022, Dec 20). Philstar Life, https://philstarlife.com/living/288666-2022-travel-trends-philippines. Accessed 08 Mar 2023.

[2] DOT raises 2023 target to 4.8 million visitors from abroad. Philippine Daily Inquirer. (2022, Dec 20). https://newsinfo.inquirer.net/1707629/dot-targets-4-8-million-international-visitors-for-2023. Accessed 23 Jun 2023.

^[3] The Truth About Supplements: 5 Things You Should Know. (2022, Mar 31). Penn Medicine, https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/february/the-truth-about-supplements. Accessed 08 Mar 2023.

^[4] 5 Things You Should Do for Your Health Before Every Trip, According to a Doctor. (2022, Oct 13). Travel + Leisure, https://www.travelandleisure.com/health-tips-before-travel-according-to-a-doctor-6750420. Accessed 08 Mar 2023.

^[5] The importance of hydration. (2017, Sep 28). Harvard T.H. Chan School of Public Health (HSPH), https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/. Accessed 07 Mar 2023.

^[6] How Much Water Should You Drink? (2023, May 22). Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink. Accessed 23 Jun 2023.

^[7] 5 Things You Should Do for Your Health Before Every Trip, According to a Doctor. (2022, Oct 13). Travel + Leisure, https://www.travelandleisure.com/health-tips-before-travel-according-to-a-doctor-6750420. Accessed 07 Mar 2023.

^[8] Why Flying Makes You So Dehydrated. (2018, Dec 14). Center for Family Medicine, https://centerforfamilymedicine.com/general-health/why-flying-makes-you-so-dehydrated. Accessed 08 Mar 2023.

^[9] Good Sleep for Good Health. (2021, Apr). National Institutes of Health, https://newsinhealth.nih.gov/2021/04/good-sleep-good-health. Accessed 08 Mar 2023.

^[10] What Is Healthy Sleep? (2022, Apr 29). Sleep Foundation, https://www.sleepfoundation.org/sleep-hygiene/what-is-healthy-sleep. Accessed 08 Mar 2023.

^[11] Jet Lag and Sleep. (2022, Nov 3). Sleep Foundation, https://www.sleepfoundation.org/travel-and-sleep/jet-lag. Accessed 08 Mar 2023.

^[12] Flu (Influenza). (2022, Oct 11). Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/4335-influenza-flu. Accessed 08 Mar 2023.

The rainy season has officially arrived, as declared by the Philippine Atmospheric, Geophysical, and Astronomical Services Administration (PAGASA) last June. With heavy downpours becoming more frequent, students can expect challenges in maintaining motivation and focus or feeling the rainy-day blues. The combination of gloomy weather, the desire to stay cozy indoors, and the safety concerns posed by rainy conditions can make it difficult for students to attend classes and concentrate on their studies. 

For teachers, extra attention is needed to inspire and motivate their students. Here are some effective strategies for keeping student motivation high, especially on rainy days, as recommended by Quipper, one of the best LMS in the Philippines. 

Remind students to be prepared with proper rain gear. Coming to school can be a hassle and unsafe for students due to slippery roads, unexpected flooding, and increased risk of illnesses. As an educator, you must remind your students about the essential items to protect them during uncertain weather conditions.  

Encourage them always to bring an umbrella and consider having rain boots and raincoats for heavy rain. Additionally, emphasize the importance of using mosquito repellants to prevent diseases like Dengue, which are more prevalent during this season. Lastly, promote a healthy attitude and remind students to take their vitamins to boost their immune system. 

Adjust your lesson plans to accommodate unexpected weather conditions. The unpredictable weather can result in class cancellations, disrupting the planned lessons for the day. However, educators should be prepared to continue learning even in the comfort of students’ homes.  

Utilize tools like Quipper, which has a Q-Link (Quipper Link) feature to connect with your students virtually. Through this platform, you can send out lessons and assessments aligned with the K-12 curriculum mandated by the Department of Education (DepEd). Accessible learning materials, including editable lesson presentations, worksheets, and answer keys, allow you to customize lessons during unpredictable situations. The messaging feature lets you stay connected with your students and monitor their situation. 

Create fun and educational indoor activities. The rainy season presents an excellent opportunity to engage students in group indoor activities. Conduct quiz bees to test their knowledge and foster competitiveness. Encourage students to present lessons creatively, enhancing their confidence while solidifying their understanding of the topics. And you can even use Quipper’s wide range of learning materials on these group activities and customize them accordingly.  

Discuss the realities of the rainy season. The rainy season in the country, characterized by intense Southwest Monsoon (Habagat) and frequent typhoons, results in heavy rains and potential flooding. It is essential to have open conversations with your students about these realities 

Dedicate time to discuss the possible impacts of typhoons, flooding, and transportation difficulties they may encounter. Also, understanding your students’ living conditions will allow you to address disaster risk reduction and management (DRRM) in the classroom. By doing so, you are preparing students for any potential calamities. At the same time, acknowledging these realities can help teachers empathize with their students and create a supportive learning environment that considers their unique circumstances. 

Despite the challenges posed by the rainy season, teachers can employ effective strategies to maintain student motivation and focus. Remember, as an educator, your role goes beyond teaching subjects—you have the power to create a supportive environment that helps students overcome obstacles and succeed, rain or shine.  

And Quipper is here to support educators with their challenges in the classroom. The LMS platform recognizes the teachers’ struggle during unpredictable weather conditions and helps them foster students that will become lifelong learners. 

Pregnant women may be better supported by trained dietitians to control weight gain during pregnancy, a new analysis of almost 100 studies shows.

The meta-analysis of almost 35,000 participants across 99 studies published in JAMA Network Open found that interventions from allied health professionals such as dietitians were the most beneficial for controlling gestational weight gain (GWG).

Spanning 30 years of international evidence, the research team including maternal health expert Professor Shakila Thangaratinam from the University of Birmingham identified that between 6 and 20 sessions on a one-to-one basis were most effective. Those sessions need to consider practical elements of pregnancy including nausea which may affect food and vegetable consumption, as well as cravings and fatigue.

The team also found less evidence for the exercise component of weight management during pregnancy and plans to manage weight gain that include exercise need to be carried out over a longer period of time over 20 weeks.

Professor Shakila Thangaratinam, Dame Hilda Lloyd Chair of Maternal and Perinatal Health at the University of Birmingham and co-author of the paper said:

“Weight gain during pregnancy is a normal process but the old adage that expectant mums are ‘eating for two’ and don’t need to worry about weight gain can lead to health consequences for mum and baby. We know that excessive gestational weight gain increasing the risks of the development diabetes and other complications.”

“This study set about to encapsulate 30 years of evidence on what works well and not, and we found that experts in their fields such as dietitians were most effective at supporting healthy weight gain. Other interventions were also found to have some success but need to be started soon into the journey of pregnancy.”

Cheryce L. Harrison, BBNSc, PhD, senior research fellow and co-lead of the Healthy Lifestyle Stream at the Monash Centre for Health Research and Implementation at the School of Public Health and Preventive Medicine, Monash University in Melbourne, Australia, and colleagues said:

“In a secondary analysis of our 2022 systematic review reporting on the association of lifestyle interventions with efficacy in optimizing gestational weight gain, this meta-analysis aims to elucidate and describe components of antenatal lifestyle interventions that are associated with optimized gestational weight gain within published randomized clinical trials, providing critical and pragmatic information for implementations of trials in antenatal care settings.”