Posted in health, natural medicine

Allergic rhinitis

Currently writing this while having an attack, and yes you may conclude that I’m immune to this overly sensitive nose of mine.

Not to sound pathetic, but I have been suffering from allergic rhinitis since time immemorial & somehow I got used to it. From dust to mold, even a mere lack of sleep can make me sick. Then came endometriosis, adenomyosis and so forth. I had a couple of doses of GnRH from 2020 and since then I’ve noticed changes in my overall health. My allergies became more severe and it’s so frustrating. Stomach becomes painful (aside from my poor nose) from endless sneezing. Consuming a box of kleenex in one sitting.

So I had to find ways, studied health courses online, continuously hunting for definite cure or miracle for these health issues. The following are remedies, tips and facts that may help your condition.

  • Allergic rhinitis, often called hay fever, is a common condition that causes symptoms such as sneezing, stuffy nose, runny nose, watery eyes and itching of the nose, eyes or the roof of the mouth.
  • Allergic rhinitis is an allergic reaction to tiny particles in the air called allergens. When you breathe in allergens through your nose or mouth, your body reacts by releasing a natural chemical called histamine.
  • Several indoor and outdoor allergens cause hay fever. Common causes include dust mites, mold, pet dander and pollen from trees and plants.
  • You can have allergic rhinitis any season or all year round (ditto!).
  • It is inherited.
Natural ways to treat allergies – Dr. Berg

It’s difficult (impossible) to completely avoid potential allergens, but you can take steps to reduce exposure to a particular allergen you know or suspect is triggering your allergic rhinitis. This will help improve your symptoms. And if you can’t take it anymore, there are antihistamine medications that will help – just ask your doctor for prescription. My go-to medications are cetirizine, levocetirizine (antihistamines).

Posted in health, women’s health

my Endo story

It’s been a while since I posted something about endometriosis. I was diagnosed about a decade a go and yes that long!!! but I’ve been suffering with dysmenorrhea since the start of my menstrual age.

Time to time, I get tired sharing my experiences in social media that only a few friends can relate. Sufferers like me can get frustrated and hopeless in finding a definite cure. I’m friends with fellow “endowarrior” and I admire them for passionately posting their journeys in social media.

As it is reported that 1 out of 10 women is affected, more than 11% of women between ages 15-44, and common in women in their 30s to 40s which makes it hard for them to conceive.

– womenshealth.gov

“This is why one of the biggest symptoms of endometriosis is – chronic inflammation.” – Dr. Berg

Endometriosis is a long-term condition and considered to be a chronic illness. One of the most painful and debilitating diseases. Our battle cry – “It is not just a period pain!”

I tried a myriad of herbal supplements and I’ve had various medical procedures, many of which I vaguely remember. Then I came across Doctor Eric Berg and his videos are practical. Sharing his video/s about endometriosis and would probably post more about women’s health again soon…

Hugs to all endowarriors ❤

Posted in health, health & fitness

7 things to do with migraine

Migraine is debilitating and most of the time frustrating. But here are some ways to lessen migraine occurrence and improve the quality of life among migraine sufferers. I know someone close to me who has been suffering from migraine since childhood and the first 5 really helped him.

What to do?

Although researchers haven’t been able to pinpoint exactly why migraines attack, they do understand the physiological changes that occur when a migraine strikes. When the nerve cells in the brain become overstimulated, they release chemicals that cause inflammation and swelling in the blood vessels in the neck and brain. The interventions listed below work by addressing these issues. Here are seven surprising natural cures for migraines that help prevent and reduce the frequency and severity of migraine attacks.

1. Exercise

Exercise has long been recommended to migraine sufferers, and now there’s new evidence to support the theory that physical activity appears to help prevent migraines. In a 2011 randomized, controlled study from the University of Gothenburg in Sweden, researchers found that aerobic exercise was as effective at preventing migraines as the preventive migraine medication topiramate (brand name Topamax). A third of the patients in the three-month study exercised on a stationary bike three times per week for 40 minutes, while another third took a topiramate regimen that was gradually increased to the highest tolerable dose (a maximum of 200 milligrams per day).

The exercisers and drug group both experienced a similar reduced number of migraines, but 33 percent of topiramate users also experienced adverse side effects, while the exercisers reported none. The researchers concluded that regular exercise may be an option for migraine sufferers who don’t want to adhere to a daily medication regimen, and the medical community agrees that the findings are encouraging.

How it helps: Regular, gentle exercise helps to reduce tension and ward off stress, a well-known trigger for many migraine sufferers. Exercise also triggers the release of endorphins, which act as a mild sedative.

How much helps: The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, ideally spread out over the course of the week. Beware that intense exercise can actually trigger rather than prevent migraine, so don’t overdo it.

2. Riboflavin (vitamin B2)

Riboflavin, also known as vitamin B2, is found in certain foods and supplements. It helps protect cells from oxidative damage and is involved in energy production. In a trial measuring the effectiveness of riboflavin in preventing migraines, 59 percent of patients who took 400 mg of riboflavin daily for three months experienced a 50 percent or greater reduction in migraine occurrence.

How it helps: Riboflavin is an effective preventive treatment for migraines. It has been widely reported to significantly reduce the incidence of migraine headaches when consumed at high levels (400 mg per day), although it doesn’t seem to help reduce the pain or length of a migraine once one occurs.

How much helps: The recommendation is 400 mg per day for three months. Researchers recommend taking riboflavin with a B-complex supplement, since riboflavin increases the absorption of other essential nutrients, including iron, zinc, folate, vitamin B3, and vitamin B12. In addition, vitamin B1 can help increase levels of riboflavin.

3. Magnesium

Because our bodies can’t make magnesium, we must rely on dietary and/or supplement sources to get it — and magnesium deficiency been directly linked to migraines in a number of major studies. Some estimates say that as many as three out of four adults in the U.S. may be deficient in magnesium.

How it helps: Magnesium helps relax nerves and muscles and transmits nerve impulses throughout the body and brain. In addition, magnesium helps prevent nerves from becoming overexcited. In short, this mineral aids in the prevention and reduction of migraines.

How much helps: Experts are split on how much magnesium to take for migraine prevention; some recommend 200 to 600 mg per day, while others recommend as much as 1,000 mg daily. Talk to your doctor to find a regimen that works best for you. If you take magnesium supplements, use chelated forms (such as magnesium citrate or magnesium oxide). This means that the magnesium is connected with another molecule in order to aid its absorption.

4. fish oil/Omega 3

There are some small-scale studies that show the ingestion of fish oil can help reduce migraines and head pain, thanks to its omega-3 fatty acids, which promotes heart health. The American Heart Association states that the ingredients in fish oil may help reduce inflammation, blood clotting, lower blood pressure, and steady heart rhythm. Those actions in turn may help reduce head pain because it may reduce the inflammation of blood cells that press and pinch on nerves.

 5. Avoid MSG

Monosodium glutamate (MSG) is added to food to enhance its flavor. It is derived from an amino acid, called glutamic acid, which occurs naturally in various foods. Many people who suffer headaches find that foods containing MSG triggers migraines or other types of headaches, possibly due to the fact that it excites our neurons. Make sure you read food labels to check if the product has MSG, the FDA is requires companies to list it, however it can also be hidden as a component of other ingredients. Watch for some of these words, which can give away “hidden” MSG, and be extra cautious around Chinese food, processed meats, canned vegies, gravy/soup/dip mixes, and soy-based items.

6. Improve your posture

Improving your posture can make all the difference in the world when it comes to tension-type headaches. Many of us spend our days working in an office or sitting down at a computer with little to no movement, and many of us are guilty of poor posture. We slouch, slump, and hunch forward, which strains our muscles and creates nasty headaches. Try using an ergonomic chair if you’re sitting down a lot, and make a conscious effort to sit up tall but relaxed, with your shoulders back, your chest open, and your neck not sticking too far forward. Working on strengthening core muscles helps a lot with posture, since balance and the strength to support ourselves properly comes from mostly from our center.

7. Drink water

On average we don’t drink enough water daily, and that alone is cause for a headache. Coffee, alcohol, sugary drinks-all can dehydrate you (hence the pounding headache that comes along with a hangover) and should be avoided. As soon as your head starts to hurt, drink a tall glass of water, and then sip throughout the day. Gradually the pain will start to ease up, and you’ll be hurting less and well-hydrated to boot. Simply drinking water may seem too obvious or simple to actually work as a headache remedy but it can, and often time’s does. We humans often just seem to feel the need to make things more complicated than they are.

You use your head for a lot of things, maybe not all things, but hopefully for a lot of them, and a throbbing pain in your noggin can really make it hard to function. While over-the-counter pain killers may temporarily relieve the discomfort, they’re not going to prevent headaches from returning full force-or worse- in the future. Give some headache home remedies a shot, and you’ll end up saving yourself a headache (probably lots of headaches) in the future.

Best if you consult your doctor and have a total medical check up particularly MRI to find out if there’s an underlying cause behind your migraines.

Posted in health, natural medicine

Turmeric and Ginger

Photo by Pixabay on Pexels.com

For those who have been following me since day 1, I have talked about endometriosis a couple of times in the blog. A topic so personal and is never easy for me to open up. After my laparoscopy which was both a diagnostic procedure and an excision, I was told that I have endometriosis 😦

Since then I have been in endless hunt for herbal medicines, homeopathic and natural supplements. Supplement meaning not to replace any prescribed medicine or therapy.

Two distinct ingredients came up – turmeric and ginger.

Interestingly, both have been used for centuries to treat a variety of ailments, ranging from migraines to chronic inflammation and fatigue.

Turmeric & Ginger – Healthline

Photo by Marta Branco on Pexels.com

From an article by PubMed, turmeric is a plant in the ginger family. Native to Southeast Asia primarily in India. Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system.

It is believed that turmeric is an anti-inflammatory, promoted to be a dietary supplement for various conditions listed below;

  • arthritis
  • chronic inflammation
  • digestive disorders
  • respiratory infections
  • allergies
  • liver disease
  • depression

and even with corona virus, we have heard turmeric’s benefits resurfacing and becoming popular.

The use of natural or alternative medicines has increased rapidly over the years. Here in Cebu particularly, we have a variety of herbal supplements in the local market. Mostly in capsule or tea formula. I have taken quite a few but in my opinion, simple ingredients from our pantry like turmeric and ginger is the most underrated, cheap and readily available ingredients we can start consuming for better health.

Ginger contains many bioactive nutrients from its pungent and spicy property. The primary pungent ingredient that is believed to exert a variety of remarkable pharmacological and physiological activities.

Like turmeric, ginger has several health benefits as follows;

  • immune booster
  • against respiratory tract infections
  • relief from nausea & vomiting
  • antioxidant
  • anti-cancer
  • anti-inflammatory
Photo by Karolina Grabowska on Pexels.com
Posted in health, health & fitness

Vitamin C & Health

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

Benefits

  • 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

Deficiency

  • bone pain
  • fatigue
  • lethargy
  • easy bruising
  • anemia
  • scurvy
  • 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.

AgeMaleFemalePregnancyLactation
0–6 months40 mg*40 mg*
7–12 months50 mg*50 mg*
1–3 years15 mg15 mg
4–8 years25 mg25 mg
9–13 years45 mg45 mg
14–18 years75 mg65 mg80 mg115 mg
19+ years90 mg75 mg85 mg120 mg
SmokersIndividuals who smoke require 35 mg/day
more vitamin C than nonsmokers.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

* 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”
Posted in Family health, health, health & fitness

Why do you need B-Vitamins?

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

In women

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.

In men

B vitamins help in testosterone levels in men that decrease with age. Helps in muscles and overall energy level.

In vegetarians/vegans

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:

For men, the recommended daily intake is:

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.

Posted in health, health & fitness

An Article that saves lives

As I’m currently taking up courses in Nutrition and Health, this is one article worth sharing.

Prof. Ronald Mensick together with Prof. Martijn Katan of Wageningen University – leading scientist in this article

Read in this link.

Posted in corona virus, covid 19, health

Dirtiest Things You Touch

Trigger Alert!

Dedicated to all germaphobes and to make our Covid19-War strong!

Here are the worst and dirtiest things you touch everyday.

woman using smartphone in bed
Cellphone

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!

 

closeup photo of person holding panasonic remote control in front of turned on smart television
Remote Control

 

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.

 

person holding black card holder
Purse / Money

Just like cellphone, our purse is a harbor for very tiny microbes. That includes our credit cards, money and coins.

 

people inside a bus wearing masks
Face Mask

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.

 

cheerful ethnic man using ticketing machine at subway station
ATM

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.

 

wooden hanger with towels and natural bathroom tools
Towel & Dish Sponge

It’s self explanatory. From towels to dish sponge, it might be the dirtiest thing in the house. It is constantly wet and absorbent.

 

semi open white wooden door
Door Handles

When we open the door, we turn the handle with dirty hands.

 

silver microwave oven on white wooden cabinet
Buttons & Counter

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…

This slideshow requires JavaScript.

Stay Safe!

Posted in corona virus, health

Cost of Covid19 on Business Establishments

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.

Screen Shot 2020-07-29 at 5.24.13 PM.png

  • 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

  • Shuttle/Delivery Service

  • Lodging for Employees

  • Non-Contact Thermometer – P1200

  • Test Kits

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)

 

 

References:

cnn.philippines

pttc.gov.ph

Posted in corona virus, covid 19, health

ECQ, MECQ, GCQ, MGCQ – Simplified

Confused about these quarantine levels? You’re not alone!

Here’s an easy-to-understand chart to compare the four levels.

 

Screen Shot 2020-07-16 at 2.32.39 PM

TERMS

  • 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/ 

Stay Safe!