Beat the hot weather this heat season

Experiencing temperatures above 40 degrees Celsius in the Philippines can be extremely challenging, as it poses health risks and issues such as heat exhaustion and heatstroke. Here are some suggestions for staying safe and cool in areas where temperatures soar above 40 degrees Celsius as follows.

1. Drink plenty of water. Stay hydrated by drinking at least 8-10 glasses of water throughout the day, even if you don't feel thirsty. Carry a reusable water bottle with you wherever you go.
2. Avoid caffeinated and sugary beverages: Limit consumption of caffeinated drinks and sugary sodas, as they can contribute to dehydration. Opt for water, coconut water, or electrolyte-rich drinks instead.
3. Eat hydrating foods. Eat fruits and vegetables with high water content, such as watermelon, cucumber, oranges, and strawberries, to help replenish fluids and electrolytes.
4. Dress appropriately. Wear lightweight, loose-fitting clothing made of breathable fabrics like cotton to help keep your body cool. Light-colored clothing can also help reflect sunlight.
5. Stay indoors during peak hours: Limit outdoor activities during the hottest part of the day, typically between 10 a.m. and 4 p.m. If you need to be outside, seek shade whenever possible.
6. Use sunscreen. Apply sunscreen with a high SPF to protect your skin from harmful UV rays. Reapply sunscreen every two hours, especially if you're sweating or swimming.
7. Take cool showers. Cool off by taking frequent showers or baths with lukewarm or cool water. This can help lower your body temperature and provide relief from the heat.
8. Use fans or air conditioning. If available, use fans or air conditioning to help cool indoor spaces. If you don't have access to air conditioning, use portable fans or create cross-ventilation by opening windows and doors.
9. Rest and relax. Take breaks throughout the day to rest and relax in a cool, shaded area. Avoid strenuous activities that can lead to overheating and exhaustion.
10. Monitor your health. Be mindful of signs of heat-related illnesses, such as dizziness, nausea, headache, rapid heartbeat, and excessive sweating. If you experience any symptoms of heat exhaustion or heatstroke, seek medical attention immediately.

Utilize fans or air conditioning to cool indoor spaces and wear lightweight, breathable clothing to help regulate body temperature. Plan outdoor activities wisely, scheduling them for early morning or late afternoon when temperatures are cooler, and avoid strenuous activities during the hottest part of the day. Take frequent cool showers or baths to lower your body temperature and stay informed about weather forecasts and heat advisories issued by local authorities.

Check on vulnerable persons, such as the elderly and those with health conditions, and make sure they stay cool and hydrated. If temperatures are excessively high, consider staying indoors in a cool, air-conditioned environment until conditions improve. By taking these precautions and staying vigilant, you can mitigate the risks associated with extreme heat and stay safe during hot weather conditions in our country.

My sugar diet ends today

Actually I started this diet during the last days of January 2023 and that's great! I feel great. By removing added sugars from my diet can have many health benefits, including weight loss, improved heart health, and a reduced risk of type 2 diabetes. I was recently diagnosed with pulmonary tuberculosis so it is important to stay healthy. So it's very important to remember also that sugar is often hidden in many packaged foods, make sure to read labels and be aware of the different names for sugar, such as high fructose corn syrup, glucose, and dextrose. Additionally, it can be helpful to focus on eating whole foods, such as fruits and vegetables, that are naturally low in sugar.

Matcha drink but no sugar.

Living a life without sugar can be a challenge for many people as sugar is a common ingredient in lots of foods and drinks. It is so difficult to find sugar-free options and some people may experience withdrawal symptoms such as headache, fatigue, and food craving. However, there are more benefits to cutting sugar out of your diet, such as improved blood sugar control, weight loss, and a reduced risk of chronic diseases such as diabetes and heart disease. So the benefits outweighs the kind of life with so many sugar around.

One way to reduce your sugar intake is to limit your consumption of processed foods and drinks. Instead, replace these for whole foods such as fruits, vegetables, lean proteins, and whole grains. Also, using natural sweeteners such as honey or maple syrup in small amounts.

Another approach is to gradually reduce your sugar intake over time. So starting soon is better than later. Start by cutting back on sugary drinks, such as soda and juice, and eventually reducing the amount of sugar in your coffee or tea. You can also try reducing your sugar intake by half over the course of a few weeks.

So best of luck on my journey! I hope you do the same, with God's help.

Panatang makapalay

“Bilang isang mamamayang Pilipino,
Nakikiisa ako sa panatang huwag magsayang ng kanin o bigas.
Magsasaing ako ng sapat lamang,
at sisiguraduhing tama ang pagkaluto nito.

Kukuha ako ng kaya kong ubusin
Upang sa aking pinggan ay walang matirang kanin.
Ganun din ang aking gagawin kung may handaan
O kung sa laban kakain.

Ang brown rice o pinawa ay susubukan kong kainin,
Pati na ang ibang pagkain bukod sa kanin
Tulad ng mais, kamote at saging.

Ituturo ko sa iba ang responsableng pagkukunsumo
nang mabigyang halaga ang pagod ng magsasaka,
at nang makatulong na maging sapat
ang bigas sa Pilipinas.

Aking isapuso ang panatang ito
dahil sa bawat butil ng bigas o kanin na aking matitipid
ay may buhay na masasagip.”