Highblood pressure, or hypertension, is one of the leading causes of stroke, heart disease, kidney failure, and premature death. Many people who have high blood pressure are not aware of it this is why hypertension is called the "silent killer". The only way to find out if you have high blood pressure is through regular monitoring.Many people celebrate special occasions with lunch or dinner in fastfoods or restaurants where fat-dense foods are served. These foods could increase your blood pressure.

One way to help beat high blood pressure during such celebrations is to eat low-fat dairy foods and more fruits and vegetables. Studies show that participants eating three servings of low-fat dairy foods combined with a low-fat diet high in fruits and vegetables experienced a greater reduction in blood pressure than those who ate a diet high in fruits and vegetable alone. These foods like fat-free milk, low cholesterol butter and oils, whole grain cereals, brown bread, bananas and other fruits, and green leafy vegetables are rich in minerals - specifically calcium, potassium, and magnesium - which are believed to have positive effects in lowering blood pressure.

Here are easy tips to help boost these nutrients to guide you in your day-to-day eating habit:

  1. Eat more foods that are rich in dietary fiber: e.g. oats, corn, starchy root s and tubers e.g. potatoes, gabi and kamote; fat-free milk and for those who cannot tolerate lactose in milk, select soya milk.
  2. Start small. Make a few changes at a time. For example, if you eat vegetables only at dinner, try cutting up carrots sticks, or boiled kamote tops with tomatoes and include this in your packed lunch.
  3. Sneak more fat-free milk into meals to boost daily calcium and other minerals. Add fat-free milk instead of water to your soups and hot cereals. Choose fat-free or low-fat milk based desserts. For those who have lactose intolerance, the inability to digest lactose, a type of sugar found in milk and other dairy products caused by a deficiency of the enzyme lactase, it is recommended that they should eat other calcium-rich foods: fish especially the small ones eaten with bones like dilis, and sardines; soy bean curd like tokwa of tofu; small shrimps (alamang), green leafy vegetables like malunggay leaves, saluyot, alugbati and mustasa.
  4. Try to cut down on the amount of fat you eat.
  5. Eat at least 5 servings of fruits and vegetables every day. Snack on fruits and vegetables.
  6. Stop smoking and limit alcohol intake.

Increase physical activity and lose weight if overweight.For a more information to guard-off hypertension, read and practice the messages contained in the Nutritional Guidelines for Filipinos developed by a Technical Committee with FNRI staff as the chair.

Always wash your hands is a dictum taught to use since we were small children. We, however, found it very difficult to follow. I bet, just like others, we have one hundred and one reasons to avoid hand washing. These may include excuses like always being in a hurry or just simply being lazy. Below are some information why washing our hands is very important.

Hand washing and germs

Since microscopic germs such as viruses, bacteria, parasites and fungi are ubiquitous or their characteristic of being found anywhere, no one is exempted from getting infectious diseases. We can get them from objects, such as doorknobs and stair railings which were touched by other people who are not good hand washers thus making these objects loaded with germs. Just think about all the things we touch or hold each day and how many other people who may have touched them before us.

How hand washing works

How washing works through the mechanical action of scrubbing. This loosens up the dirt and microbes on our hands which are then picked up and bound by soap. Rinsing with water then washes the dirt and microbes away. By frequently washing our hands, we wash away germs that we have picked up from other people, or from contaminated surfaces, or from animals and animal wastes.

Hand washing and the diseases prevented

Hand washing is a practice that is worth less than a peso is the simplest thing we and our families can do to prevent getting infectious diseases. Take note, diseases that can be prevented by the habit of hand washing can be as simple as colds and flu or as serious as diseases like hepatitis A, meningitis, and infectious diarrhea. Thus, it is clear that by simply washing our hands, we can save a lot from medical bills and avoid other repercussions of being sick.

Below are some important pointers on hand washing:

1. What happens if we do not wash our hands frequently?

We pick up germs from other sources and then we infect ourselves when we touch our eyes, or nose or mouth.

One of the most common ways we catch colds is by rubbing our noses or our eyes after our hands have been contaminated with the cold virus. We can also spread germs directly to others or onto surfaces that other people touch. And before we know it, everybody around us is getting sick.

The Nutritional Guidelines for Filipinos (NGF) developed by the NGF Technical Working Group led by the Food and Nutrition Research Institute - Department of Science and Technology (FNRI-DOST) stages that good personal hygiene such as hand washing is one of the ways to conform with nutritional guidelines number nine, Eat Clean and Safe Food.

2. When should we wash our hands?

We should wash our hands often. Probably more often than we do now, because we cannot see the germs with the naked eye or smell them, so we do not really know where they are hiding.

This simply means having the awareness that the potential sources of contamination are around us and that we should take care to keep our hands clean throughout the day. It is also taking the time to stop, what we are doing to wash our hands when we recognize contamination. It is breaking old habits and developing new ones that help reduce the potential for the spread of harmful microorganisms.

It is especially important to wash our hands:

Before, during, and after we prepare food,
Before we eat, and after we use the bathroom,
After handling animals or animal wastes,
When our hands are dirty, and
More frequently when someone in our home is sick.

3. What is the correct way to wash our hands?

A quick rinse under water is not good enough. Soap, water and friction, done in the appropriate time, is the only way. There should be no shortcuts in the sink.

  • First, wet hands and apply liquid or clean bar soap. Place the bar soap on a rack and allow it to drain.
  • Next, rub hands vigorously together and scrub all surfaces.
  • Continue for 10-15 seconds or about the length of a little tune. It is the soap combined with the scrubbing action that helps dislodge and remove germs.
  • Rinse well and dry hands. It is also important to dry hands thoroughly after washing. Use clean disposable paper towels or cloth, not a repeatedly used one.

It is estimated that one out of three people do not wash his hands after using the restroom. So these tips are also important when we are out in public.

After knowing the importance of hand washing, there is no perfect place to start the habit than in our respective homes with our children. Parents are the best role models, thus children will only be good hand washers if they see their parents doing the good habit of hand washing. Parents should also bear in mind that giving nutritious food and instilling healthy practices in a child will help the child be healthy and well-nourished.

Do you take vitamin and mineral supplements daily to keep you going when tired or rundown? Or do you take supplements to feel better physically or to improve your appearance?

These are the reasons why people take dietary supplements according to a survey conducted by the Food and Nutrition Research Institute, Department of Science and Technology (FNRI-DOST). The survey also revealed that the most common supplements taken by consumers are multivitamins and minerals, B-complex vitamins and vitamin C.

Dietary supplements are becoming very popular nowadays and a significant percentage of the population is taking them. A trip to the local health food store will reveal different combinations of vitamin and mineral supplements one would ever imagine. People get attracted by the health claims of manufacturers that sometimes they substitute these supplements to healthy diet.

Experts say this is dangerous because there are possible risks of direct toxicity of high doses of vitamins and minerals. The more common symptoms or side effects are nausea, vomiting, headache or diarrhea. They said further that taking vitamin and mineral supplements without professional advice could lead to the potential danger of nutrient interactions.

For instance, giving high dose calcium could inhibit iron absorption. Studies conducted abroad showed that when varying doses of calcium have been added to a meal containing iron, nonheme iron absorption was decreased.

Researchers postulated that there is a complex mechanism that takes place in the lumen, wherein calcium interferes with iron absorption.

Another example of an interactive effect is that of iron and zinc. A high intake of iron may deplete zinc absorption, or vice versa. These nutrients, together with other metals like cobalt, nickel, manganese, and zinc share in part the same metabolic pathway. In order to maximize the absorption of these nutrients, they have to be consumed in the proper ratio, otherwise, either one nutrient is utilized or the other one is wasted.

These are times when vitamin and mineral supplements are necessary. One reason is to augment an inadequate diet to prevent or correct a specific nutritional deficiency.

For example, iron supplementation may be helpful in a patient with iron deficiency anemia or folic acid supplementation maybe recommended to pregnant women to reduce the risk of bearing children with neural tube defects.

Another use of dietary supplements is pharmacological, where dose above the Recommended Dietary Allowance (RDA) are used for a specific pharmacological effect, rather than to make up for any deficit in dietary intake.

For instance, patients with acute infection or burns need increased energy and micronutrients for fast recovery, but their weak bodies prevent them from absorbing the required nutrients from a normal diet.

The best strategy for promoting optimal health and reducing the risk of chronic diseases, according to the FNRI-DOST, is to choose wisely from a wide variety of foods. There are tools like "Recommended Dietary Allowances", "Your Guide to Good Nutrition", "Food Exchange List", and "Food Composition Table", among others, available at the Institute at Bicutan, Taguig, Metro Manila to help you plan a balance diet without excessive intakes of nutrients. For more information, contact the Food and Nutrition Research Institute at telephone number 837-20-71 local 2287 or 2299.

Heart disease has remained the number 1 cause of death in the country. What is very alarming is that, more and more people of younger age are dying or getting sick of diseases of the heart.

Every year we celebrate February as the "Heart Month" to increase our awareness, so we can reduce the risk of having the disease. We can start by knowing the risks factors - some factors cannot be changed while others can..

Risks factors that you cannot change:
1. Age - if you are 40 years old and above.
2. Family History - it is hereditary and runs in the family.
3. Sex - men are more prone before age 40 while women after menopause.

Risk factors that you can change:
1. Smoking- if you smoke or live or work with people who smoke everyday. Smoking causes heart vessel constriction, increases heart rate and blood pressure. Nicotine in cigarette promotes blood clot formation while carbon monoxide reduces available oxygen for the heart.

2. Cholesterol Level - if you have high levels of Total Cholesterol and LDL (Low Density Lipoprotein or "Bad Cholesterol"). Bad Cholesterol maybe deposited and stored which may lead to plaque formation.

3. Blood Pressure - if you have blood pressure of 140/90 mm Hg or higher or have been told that your BP is too high. Hypertension may lead to heart attack.

4. Overweight and Obesity - if you are 20 pounds or more overweight. Overweight is highly associated with hypertension and heart disease.

5. Diabetes - if you have diabetes or used medicines to control your blood sugar. Diabetes mellitus is associated with heart disease.

6. Physical Inactivity - if you have a sedentary lifestyle and don't exercise regularly. The risk of developing heart disease is less among people who are physically active than in those who are sedentary.

7. Dietary - if you love to eat highly refined, fatty, and salty foods. Foods with minimal amount of dietary fiber, high fat and sodium are considered risk factors.

Being aware of the risk factors is a positive step towards a healthy heart. The Food and Nutrition Research Institute (FNRI-DOST) developed a manual entitled "Dietary Guidelines for the Prevention of Heart Disease and Diabetes". These are as follows:

  • Prepare and eat foods that are low in fat and cholesterol. Fat should contribute about 20-25% of the total calories we eat. Fat from plant sources like peanuts, soybeans, cottonseed, corn, safflower, and from fish oil are better than animal fat.
  • Eat foods that are high in fiber. Fibers especially the soluble ones have cholesterol-lowering properties and are found in most fruits, vegetables, beans and grains.
  • Limit intake of salty foods. Sodium in salt causes hypertension when taken in excess. Convenience foods like tocino, longanisa, sausage, hotdog, ham, bacon and the like are rich in salt.
  • Always maintain an ideal weight. Overweight or obese persons are more prone to heart disease.
  • Exercise regularly. A15-30 minutes of physical exercise, 3-4 times weekly, can help reduce your risks for heart disease. It also lowers blood pressure and cholesterol.
  • Stop smoking. Cigarette smoking is the most important preventable cause of coronary heart disease that often leads to heart attack.
  • Drink alcohol in moderation. Drinking a lot will most likely develop high blood pressure and eventually heart disease.
  • Visit your doctor regularly. If you have one or two of the risks of developing heart disease, have regular check-up of your blood pressure, blood cholesterol, and blood sugar so that early treatment can be done.

Now is the right time to make these necessary changes in our dietary habits and daily activities. Putting them to practice is very hard to do. But even a small improvement in the eating and exercise habits is a positive step towards the right direction. Tomorrow can be very late.

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