Vitamin C, or technically L-ascorbic acid, is an essential water soluble vitamin known to exhibit antioxidant properties.
It is the most famous of all vitamins and was discovered in 1932 when scurvy killed 2 million sailors between year 1500-1800. Unlike most animals, humans are unable to synthesize vitamin C so it is considered to be an essential nutrient.
Roles of Vitamin C
- protects cells and keep them healthy
- biosynthesis of collagen, l-carnitine and certain neurotransmitters
- involves in protein metabolism
- wound healing
- powerful antioxidant
- promotes iron absorption
- boosts immunity
- neutralize free radicals
- help manage high blood pressure
- lower risk of myocardial infarction, stroke, cardiovascular diseases, chronic diseases
- reduced risk of gastric cancer and other cancers
- may reduce blood uric acid levels and help prevent gout attacks
- prevents cataract
- protects memory and thinking
- prevents plaque formation
- bone pain
- easy bruising
- gum disease
- mood changes
- general malaise
Humans depend on external or dietary sources of vitamin C to cover requirements. The following is the recommended daily allowance of vitamin C.
|0–6 months||40 mg*||40 mg*|
|7–12 months||50 mg*||50 mg*|
|1–3 years||15 mg||15 mg|
|4–8 years||25 mg||25 mg|
|9–13 years||45 mg||45 mg|
|14–18 years||75 mg||65 mg||80 mg||115 mg|
|19+ years||90 mg||75 mg||85 mg||120 mg|
|Smokers||Individuals who smoke require 35 mg/day|
more vitamin C than nonsmokers.
* Adequate Intake (AI)
Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. Supplements are most common in the form of ascorbic acid. which has equivalent bioavailability to that of naturally occurring ascorbic acid in foods, such as orange juice and broccoli. Other forms of vitamin C supplements include sodium ascorbate; calcium ascorbate; other mineral ascorbates; ascorbic acid with bioflavonoids.
You should be able to get all the vitamin C you need by eating a well balanced diet. But due to lifestyle and busy schedule and vitamin c being water soluble meaning heat sensitive -you may not meet the daily requirement and opt for supplements. Please keep in mind the dosage and talk to a health professional for further advice.Continue reading “Vitamin C & Health”
B-Vitamins are water soluble vitamins.https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
B-Vitamins or B Complex are essential vitamins that contribute to your overall health and well-being. There are eight B Vitamins – B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyroxidine), B9 (Folate), B12 (cobalamin).
These eight micronutrients play vital roles in many organs and bodily systems. They have dual functions – work together and/or carry out individual works in the body.
- essential in synthesis of neurotransmitters such as acetylcholine, serotonin & dopamine
- cellular health
- blood cell formation
- converts fats to glucose
- promote energy levels
- good eyesight
- brain function
- nerve conduction
- fats and hormone synthesis
- cardiovascular health
- muscle tone
B vitamins are essentially important for pregnant and breastfeeding women. Particularly Folic Acid – that aids in fetal development and prevent birth defects.
Folic acid fortification is one of the most successful public health initiatives. With 19-55% decreased in neural tube defects.
And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.
B vitamins help in testosterone levels in men that decrease with age. Helps in muscles and overall energy level.
American Dietetic Association recommends Vitamin B12 in particular. Since Vitamin B12 is mainly found in animal products, fish, meat and poultry.
How much B vitamins do you need?
For women, the recommended daily intake is:
- B1: 1.1 milligrams (mg)
- B2: 1.1 mg
- B3: 14 mg
- B5: 5 mg (RDA not established)
- B6: 1.3 mg
- biotin: 30 micrograms (mcg) (RDA not established)
- folic acid: 400 mcg
- B12: 2.4 mcg
For men, the recommended daily intake is:
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg
- B5: 5 mg (RDA not established)
- B6: 1.3 mg
- biotin: 30 mcg (RDA not established)
- folic acid: 400 mcg
- B12: 2.4 mcg
One cannot single out which B vitamin is the best because each has its own unique function and purpose. Depending on our body condition and pre-existing illness or nutritional levels, we may or may not be able to meet the daily requirements of B vitamins.
Best to talk to your trusted doctor, dietitian or health care provider.
As I’m currently taking up courses in Nutrition and Health, this is one article worth sharing.
Read in this link.
The crisis we are facing right now could mean sudden changes, lockdown, restricted socialization, halt in regular activities like sports & recreation, unemployment, a shift to to what they call the “New Normal”. These changes coupled with fear of contracting the disease can lead to pressure and anxiety to some.
Theory of Needs according to Maslow
Abraham Maslow developed a theory of needs. Maslow’s hierarchy of needs is a motivational theory in psychology comprising a five-tier model of human needs, often depicted as hierarchical levels within a pyramid. This theory is relevant in today’s covid-19 pandemic.
Let’s make this as simple as possible… In order to attend the higher needs in the pyramid, the individual must meet the lower basic needs. Like climbing a ladder or mountain.
Our actions are motivated in order to achieve certain needs. Understanding this theory can help us deal with today’s endless dilemmas and support other family or friends who may have a difficult time coping.
Grouped into three; Basic, Psychological and Self-fulfillment needs.
Basic Needs which lies in the bottom of the pyramid – as name suggests, relates to Physiological and Safety needs. Like food, water, shelter, clothing, security and safety.
This pandemic has caused a lot of problems for our Basic Needs. With millions acquiring the disease, people getting hungry and homeless, unemployed, etc.
Under Psychological Needs is Social and Esteem.
- Social Needs – include love, acceptance and belongingness.
At this level, the need for emotional relationships drives human behavior. Some of the things that satisfy this need include:
- Romantic attachments
- Social groups
- Community groups
- Churches and religious organizations
We are greatly affected in this level of hierarchical needs. As government restricts social movement like gatherings. We are confined to our houses and rooms while others isolated due to monitoring and precautionary procedures.
Having social connections online can help in meeting this need. Keep in regular contact with people close to you.
Since Maslow’s time, researchers have continued to explore how love and belonging needs impact well-being. For example, having social connections is related to better physical health and, conversely, feeling isolated (i.e. having unmet belonging needs) has negative consequences for health and well-being.
2. Esteem Needs – our need for appreciation and respect. People need to sense that they are valued and by others and feel that they are making a contribution to the world.
Participation in activities, academic accomplishments and hobbies can all play a role in fulfilling the esteem needs. Join Social Media communities where you can share hobbies or interests with each other. There are pages offering free online classes from photography, baking and cooking.
At the very peak of Maslow’s hierarchy are the self-actualization needs. “What a man can be, he must be,” Maslow explained, referring to the need people have to achieve their full potential as human beings.
According to Maslow’s definition of self-actualization, “It may be loosely described as the full use and exploitation of talents, capabilities, potentialities, etc. Such people seem to be fulfilling themselves and to be doing the best that they are capable of doing. They are people who have developed or are developing to the full stature of which they capable.”
These needs can be powerful motivators and differ in every individual.
As each individual is unique, the motivation for self-actualization leads people in different directions. For some people self-actualization can be achieved through creating works of art or literature, for others through sport, in the classroom, or within a corporate setting.
Maslow (1962) believed self-actualization could be measured through the concept of peak experiences. This occurs when a person experiences the world totally for what it is. Experiencing peace, joy or bliss.
The urge to help the community by services of our frontliners, risking their lives to support and help fight this battle – an example of Self-Actualization
In a span of few weeks, the world went from top level to the bottom of the pyramid. We are now focused on our Basic Requirements for survival.
Everything will be alright
It’s a frightening time indeed and we don’t know when this will end. But this is the perfect time to reflect and reevaluate our lives. According to Maslow’s biographer Edward Hoffman, Maslow spoke unequivocally about the importance of dealing with life’s uncertainties. That is, regarding stressful or challenging situations as opportunities for growth rather than retreating into passivity or pessimism.
we must stay optimistic and not let negativity rule our lockdown lives. A positive mindset can make us believe that everything will be alright, hoping for better days and encourage us to get up.
Let us be kind to one another and not discriminate the ones afflicted by the virus. They need more love and understanding especially in this trying times.
As World Health Organization suggests;
- Be kind. Don’t discriminate against people because of your fears of the spread of COVID-19.
- Don’t discriminate against people who you think may have coronavirus.
- Don’t discriminate against health workers. Health workers deserve our respect and gratitude.
- COVID-19 has affected people from many countries. Don’t attribute it to any specific group.
- Maslow, A. H. (1943). A theory of human motivation. Psychological review,50(4), 370.
- Maslow, A. H., Frager, R., & Cox, R. (1970). Motivation and personality (Vol. 2, pp. 1887-1904). J. Fadiman, & C. McReynolds (Eds.). New York: Harper & Row.
- Maslow, A. H. (2013). Toward a psychology of being. Start Publishing LLC.
Dedicated to all germaphobes and to make our Covid19-War strong!
Here are the worst and dirtiest things you touch everyday.
It goes with you everywhere – even in the bathroom. It can be 10x dirtier than your toilet seat. In fact, it can be contaminated with fecal matter. Gross! So please use disinfecting wipes or spray alcohol in a clean towel and wipe it!
Obvious, remote control is being touched more than 3x a day. And when not in used it’s either on the floor or stuck in between the sofa cushions – a perfect home for bacteria and viruses to grow.
Just like cellphone, our purse is a harbor for very tiny microbes. That includes our credit cards, money and coins.
There’s a valid reason why mask is supposedly disposable. But due to scarcity and high demand, we need to use it over and over again. Pathogens like bacteria and viruses can live on cloth fabric for longer than one may think — up to 8-12 hours. So part of wearing a mask is washing and using it properly.
People from everywhere and anywhere touch the buttons on the cash machine. It would be wise to wash your hands or sanitize after touching one.
It’s self explanatory. From towels to dish sponge, it might be the dirtiest thing in the house. It is constantly wet and absorbent.
When we open the door, we turn the handle with dirty hands.
Including kitchen sinks, counter, refrigerator doors and buttons, they are all covered with bacteria.
More nasty areas or things are enlisted in the pictograph below. Make sure to clean them more than once daily. During these pandemic days, we are more obsessed in staying away from dangerous germs. Hope this helps…
Business Resiliency is being tested in the most extreme ways. The impact of this pandemic particularly here in the Philippines is so great that it continues to pull down the economy and left many unemployed.
For the first time in 22 years, the Philippine economy slowed down and contracted 0.6% in Gross Domestic Product.
Listed below is the added operational expense on every establishment following mandatory requirements to flatten the curve of Corona Virus. Figures are inconsistent and depends on each store.
Hand Sanitizer / Alcohol – P520 per gallon. Consuming 2 gallons per week = P1040
UV lamp / Air Sanitizer – P3000 minimum market value
Basic Face Mask & Face Shield – P170/set. Multiply to the number of employees e.g x 10 = 1700
Disinfectant / bleach – P 450/gallon. Using almost 3 in a week = P1350
Lodging for Employees
Non-Contact Thermometer – P1200
Operational cost of P8290 which does not include the variable expenses of shuttle, board and lodging, test kits, rental, manpower expense like hazard pay, and so on.
Weekly basis may reach upto P5000 and an average of P20,000 per month. That brings the operational cost to P80,000 since March.
This article is not to discourage start-up entrepreneurs rather help by giving a glimpse on what to expect on surviving a pandemic.
Entrepreneurship is about survival, which nurtures creative thinking. Business is not financial science, it’s about trading – buying and selling. – Anita Roddick (UK entrepreneur)
Confused about these quarantine levels? You’re not alone!
Here’s an easy-to-understand chart to compare the four levels.
ECQ – Enhanced Community Quarantine
MECQ – Modified Enhanced Community Quarantine
GCQ – General Community Quarantine
MGCQ – Modified General Community Quarantine
More to remember;
ECQ is the highest level so it means it has the most strict regulations. No movement regardless of age and health status. While in MECQ and GCQ, there’s limited movement within the containment area or buffer zone you are located and in obtaining essential needs.
Essential workers (doctors, nurses, grocery personnel, etc.) are allowed to go out. Non-essential workers will only be allowed to go out of their homes if they have to purchase groceries and other necessities.
In MGCQ, the period is a transition or preparation for the “New Normal”. Socio-economic activities are permitted with certain Health guidelines.
Still puzzled? Just remember the two main categories – ECQ and GCQ. All these levels are focused to help flatten the curve of the pandemic. Following above guidelines will help us stay safe from Corona Virus and help our frontliners as they are getting overwhelmed.
For details on each, go to this website – https://covid19.healthypilipinas.ph/
Know the symptoms of Covid-19 that range from mild to severe cases varying from one patient to another. This serves as a guide only and it is important to seek professional help if symptom worsens.
3. Shortness of breath or Difficult Breathing
The next 6 are the new addition to common symptoms of Covid-19 or Novel Corona Virus Disease.
1. Chills or Shaking
3. Sore throat
4. Muscle Pain
6. Loss of taste and smell
These may appear 2-14 days after exposure to the virus. People with mild symptoms should self-isolate immediately to avoid further spread of the virus.
Difficulty breathing or shortness of breath
Chest Pain or pressure
Loss of speech of movement
Above list does not include all possible symptoms.