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Diabetes prevalence rising in Phl

Since 2008, the prevalence of diabetes was still low but it grew to 5.2% among adult population in 2013 and further grew up to 7.1% in 2017, and still growing.

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Photo by Reynaldo Vicente

The prevalence of diabetes, a disease in which glucose levels in the blood are too high, has been rising rapidly in the Philippines, according to Dr. Mia Fojas, president of the Philippine Society of Endocrinology, Diabetes and Metabolism (PSEDM).

“Since 2008, the prevalence of diabetes was still low but it grew to 5.2% among adult population in 2013 and further grew up to 7.1% in 2017, and still growing. Besides, the number of persons who are on pre-diabetes stage, or when blood sugar levels are higher than they should be, is also growing. Obesity cases, which lead to diabetes, are also increasing among children and in females. Obviously, everything is growing,” said Fojas.

Being Filipino, in itself, is a risk factor for diabetes. “Diabetes is a family affair. It’s more on the lifestyle,” Fojas said, explaining that in the family, especially among mothers, the role of women in the control of diabetes is very important. Everything starts in the mother. Mother is the one who cooks for the family so it’s more of a family thing. You live under one roof. You eat the same stuff. You probably have the same lifestyle.”

To avoid the risk of acquiring diabetes, it is required for persons 40 years old and above to undergo screening for diabetes among Filipinos because being a Filipino is a risk factor, and for obesity and not just the body mass index. Waist circumference for women should be 80 centimeters (cms.) while 90 cms. for men, according to Fojas.

Other risk factors for diabetes include if you were previously diagnosed of having psychiatric problems, schizophrenia, or if you have history of gestation of diabetes which gives you a higher chance of developing diabetes in 10 to 20 years. Having irregular menstruation and polycystic syndrome are also risk factors for the disease.

Common symptoms of diabetes include a thirst mechanism that you need to drink water because of increased urination at night, urinary tract infection (UTI), blurred vision, itchiness, fatigue, and sudden weight loss.

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To prevent the onset of diabetes, Fojas advises that lifestyle modification is very important. However, there are lifestyle modifications that are hard or cannot be carried out. In this case, you can take medicines such as Metformin or Acarbose that are proven to prevent the start of developing diabetes. You have to quit sweets and even sweet fruits; lessen on carbohydrates; and lessening lifestyle modalities that need modifications, and exercise.

“We should also look at healthy choices and one benefit of being educated about diabetes is we have the chance to look at other alternatives instead of what we have used to do within the family,” said Dr. Yolanda Robles, Philippine Pharmacists Association (PPhA) president. “Like in the choice of food, we have the so-called complex carbohydrates, and simple carbohydrates which are easily converted into sugar.

Once a person is afflicted with diabetes, he should learn to recognize and accept that he has the disease, advised Fojas. She also said patients with diabetes should be told that there is the possibility of remission in diabetes, that it can be controlled if it was diagnosed early. In case of late diagnosis, diabetes can also be controlled and it does not have to lead to dialysis, blindness, heart attack, or amputation. It should not lead to these instances as there are drugs now available to help diabetics.

Fojas also said a lot of patients with diabetes who are in insulin can be stopped from using it to relax their pancreas but discipline is highly needed. There is hope for diabetics but they have to be diagnosed early and have discipline. She added that diabetes is a family affair so when you see a diabetic, you should orient his family about the disease and its control. There are a lot of new medications that can be used to control diabetes.

Fojas noted that complications due to soaring blood glucose are highly preventable at a certain point in time but the problem is the lack of education and awareness about the disease. Besides, there are patients who do not want to be informed that they have the disease. If the disease was diagnosed later, the bigger the problem would be so diabetes must be recognized early to be controlled and not lead to any complications.

It is also important to work with pharmacists for educational purposes. Mercury Drug Corporation has launched last August the Get Well at Mercury Drug Diabetes Cure, a diabetes specialty corner boasts of a complete assortment of products needed by patients with diabetes. It is manned by the drug company’s trained pharmacists who are able to provide services such as basic patient counseling on diabetes management and demonstrations on the proper use of devices which diabetics can avail for free.

REYNALDO “Rey” R. VICENTE’s career experience involves mostly research in publishing companies. He previously held the position of Research and Events Director of Media G8way Corp., publisher of Computerworld Philippines (CWP), PC World Philippines, and IT Resource. He also handled events organized for CWP. Prior to this, he was a Research Head of a business publication. Now as co-publisher of Zest Magazine, Rey also serves as Managing Editor. Rey finished his bachelor’s degree majoring in Economics at the University of Santo Tomas.

Health

Tips for walking 20,000 steps a day

To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds.

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To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds. Here are a few tips to help you reach your goal:

Invest in a Good Pair of Shoes

The first step to walking 20,000 steps a day is to make sure you have the right equipment. Investing in a good pair of walking shoes will help to prevent blisters and injuries, and make the walk more comfortable overall.

Make Walking Part of Your Daily Routine

To reach your 10-mile goal every day, make walking a part of your daily routine. This might mean taking the stairs at work instead of the elevator, or parking farther away from where you’re going so that you have to walk more. You can also try waking up a few minutes earlier each morning to fit in a walk before you start your day.

Join a Walking Group

If you’re having trouble finding time to fit in 10 miles each day, consider joining a walking group or taking part in a local 5k race. This will help keep you motivated and provide social support along the way.

Start Small

Don’t try to walk 20,000 steps all at once. Start with a smaller goal, such as 5,000 steps per day, and gradually increase your mileage as you become more fit. This will help you avoid injury and burnout.

Stay Hydrated

Make sure to stay hydrated while walking by drinking plenty of water throughout the day. This will help you feel more energized and prevent dehydration-related issues, such as muscle cramps or fatigue.

The Bottom Line – BetterMe Can Help You Walk More, Every Day

If you’re looking to improve your overall health, walking 20,000 steps a day can help. This simple form of exercise offers a host of health benefits, from improved sleep and digestion to reduced stress and anxiety. To reach your goal, use the BetterMe Blog as a guide and stay committed every day. With enough dedication, you can achieve your fitness goals and transform your body for the better.

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Health

How can the self-employed tackle burnout? Expert shares top tips

Self-employed people such as business owners or freelancers may be more susceptible to burnout due to long working hours and the weight of responsibility that they carry.

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With workers returning to the office in their greatest numbers since the pandemic, the number of people suffering from burnout or stress-related illnesses is also on the rise.

Self-employed people such as business owners or freelancers may be more susceptible to burnout due to long working hours and the weight of responsibility that they carry. 

For many work and life have become intertwined, fortunately, Private Rehab Clinic Delamere has shared tips on how you can tackle burnout when self-employed and the common signs.  

How you can tackle burnout

1. Set Goals and Priorities

Having a mountain of work, with no plan in place to move forward can sometimes feel overwhelming. It can help to take a step back to assess which of your tasks need prioritising, and which ones will help you to achieve your goals.  

2. Speak to Your Colleagues or Clients

Being honest with the people that you are working with or for, about your mental health can often make things a lot a lot easier. You may be surprised at how understanding other people are of your situation.

By being open with others, you will have a better understanding of what to expect from each other, meaning that you will have a stronger professional relationship going forward.

3. Ask for Help

Never be afraid to ask for help if you feel that your stress is becoming too much to handle and you start to show signs of burnout. Getting external advice through counselling or therapy can give you a new perspective on a situation to guide you through any problems.

If you do not feel comfortable with counselling, then simply reaching out to friends and family can be enough to help you talk through your problems.

4. Schedule Time-Off

Sometimes when work life is becoming too stressful, all you need to do is take a short break from it all. Returning to work after a much-needed break can give a person a more positive mindset.

Those who are self-employed are often in charge of their own schedule and can over look the need to take holidays. In fact, some surveys have shown that nearly one in ten business owners go up to five years without taking a holiday.

5. Consider Changing Things

If your line of work is causing you constant stress and it feels that there truly is no way out, then it may be worth considering if you are genuinely following the right career path for you.

It may be the case that you do not need to change your career path altogether, but that your daily work routine simply needs to be altered. Consider making small changes such as your place of work. If you are stuck in an office or at home all day, you may benefit from finding a co-working space or coffee shop to work in.

Sometimes changes can be as simple as investing in new equipment or simply taking more regular breaks from your working day. By implementing these small changes you are less likely to burnout from stress.

6. Put Self-Care First

Work-life can be demanding, especially for any self-employed people who are under pressure to meet deadlines for various clients. However, when we demand too much of ourselves, it can be damaging to our physical and mental health.

Remind yourself that you come first. Maintaining a healthy sleeping and eating pattern, while keeping up a rewarding social life and strong relationships is more important to your mental well-being than anything you do while on the clock. 

Spotting the signs of burnout

1. Feeling Tired All The Time

If you are waking up feeling exhausted and find that you are still feeling drained even after you have been awake for a few hours and a cup of coffee in your system, then this may be a sign that you have burnout.

2. Lack of Motivation

During burnout, a person may find themselves completely withdrawn from their workplace or work tasks. Simply going through the motions while at work without any kind of motivation – or taking no joy whatsoever from your accomplishments at work – could indicate that you are experiencing burnout.

3. Recurring Health Problems

A person suffering from burnout may experience frequent and recurring headaches and muscle pains, as well as feelings of indigestion and stomach aches.

4. Feeling Irritable

Finding yourself easily irritated or frustrated, even by small things, and then snapping out at others is a possible sign that you are carrying too much stress from work.

6. Self-Deprecating Feelings

When someone is suffering from burnout it can have serious effects on their mental health. A person can have a heightened sense of self-doubt, feel like a failure and even experience impostor syndrome.

A person with burnout may also experience increased feelings of isolation and detachment from their colleagues, friends and family.

7. Increased Procrastination

When burnout occurs a person may find themselves avoiding their responsibilities, regardless of how small those responsibilities may be. Instead, a person will fill their time with procrastination and indulging in comforting distractions.

8. Coping Mechanisms

During burnout, a person may be more likely to turn to other comforts and coping mechanisms such as comfort eating junk food or even consuming alcohol and/or drugs. Engaging in any habit excessively to cope with stress may be a sign of burnout.

9. Change in Sleeping and Eating Habits

Stress can mess with our natural cycle and someone who is experiencing unnaturally high levels of stress may find that their sleeping habits are altered as they end up staying up late and sleeping in.

A person may also find themselves skipping or avoiding regular meal times, having a loss of appetite at some points in the day, or craving comforting junk food at others.

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Fitness

6 Exercise safety tips

Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

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In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.

Find more resources to support your fitness journey at CURAD.com.

Keep Dirt and Germs Away

The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.

Spray Away Sore Spots

Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.

Put Pain in the Past

When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.

Reduce Impact of Knee Strain

Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.

Manage Pain and Relieve Pressure

If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.

Control Back Strain

When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.

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