Another trend went viral on the world wide web! And that is none other than the “Running Man Challenge”! Have you accepted the challenge yet? Have you grooved your unique running man moves to the 90s song, My Boo by Ghost Town Djs? Whether it’s a yay or a nay, sure it has nothing to do with the running man (real) challenge. But maybe it could ease up one way or another, when you feel that sudden stabbing pain on your side, or when you feel like throwing up while running. Now, that’s the real running man challenge, right?

All right, seriously speaking, what are the common challenges that beginners face on their first attempt running? Of course, running is one of the most relatively easy sports to get involved in thus making us feel that we can be a runner anytime, anywhere we want to. As a newbie, you can not escape these not-so-fun things that we might experience before, along the way, or after running. But the fun thing would always be about the countless amazing rewards that this sports could give you.  

So before you throw your towel in the air, let’s check out these pointers:

1.    So you’re running your way downtown; maintaining your pace and stance. At about 20 miles, you’re feeling an internal intestine jarring that makes you want to stop and look for the nearest comfort room. Well, that seems to happen more often than not especially when the blood goes to your active muscles. Same principle applies when you feel sleepy after eating; blood goes to the working muscle. To avoid this from happening, make sure your last meal has been fully digested two hours before running; also a bottle of water or two will be your best friend!
2.    Ever wonder why you feel light-headed, dizzy, and nauseous after running? Then maybe you’re that kind of newbie runner who runs non-stop without any walk breaks. You are doing overexertion. When you first take up running, shoot for a walking distance first, then start inserting short running segments into that walk until you start increasing your speed and length segments. KitKat is right, “Have a break!” 
3.    No one can escape the annoying and excruciating pain brought to you by blisters! If you happened to get those because of new pair of running shoes, sure you know how it could change the day from good to bad. For some reasons, blister should be taken good care of, really. So after running, you might want to pop it with sterilized needle, sterilize the area, cover it with blister pad, and allow some recovery time before you wear your running shoes again.
4.    “I just feel like I can’t catch my breath!” Now you are having trouble breathing. Do not panic, even trained runners experience the same challenge every now and then. Most and foremost, it’s not because you have a smaller lungs than others, but difficulty in breathing during your first run means bad posture. Consider, tilting your head your head high, and shoulders back. When you feel at ease, that means your chest is open enough to provide the sufficient air needed.

These challenges are minor setbacks that you might experience as a beginner. And that’s normal and okay too! Kudos in all your future running adventures. Happy running! 

Rainy season gives you a break from the stinging and scourging heat brought about by Mr. Sunshine. It also makes you wear those knitted sweaters and fabulous rain boots. Or maybe, skip a shower or two because the cold breeze doesn’t give the feeling of irritation. Every season has its wonders and woes at the same time. So you better know that rainy season is the time for germs and bacteria to thrive in unhygienic conditions. Moisture in the air can play havoc on your largest organ, skin. 

If you happen to read across our health guide article “Give Your Skin Some Extra Lovin’” you probably would know that it is during rainy season when you should tend to your skin even more because of the high risk of infections that can be caused by this damp and humid weather. Most of these problems are not life-threatening, yes, however prevention is always better than cure.

The most common problem that plague people during rainy season are infections like the inflammation of the hair follicle. Folliculitis is an infection of the hair follicles in the skin. Hair follicles swell into small pus-filled pimples which develop at the base of a hair, often in crops.The infection looks looks like a small, rounded, yellow-red spot. Due to excessive sweating, bacteria and fungi find their medium to multiply. 

Also, hyperhidrosis or excessive sweating: Hyperhidrosis ­-- a condition of excessive localized sweating. It means that you sweat far more than your body needs you to sweat. In hyperhidrosis, the body's cooling mechanism is so overactive that it produces four or five times the amount of sweat in your palm, feet, armpit, face, scalp, or the entire body . Such conditions can get worse during monsoon and lead to body odour and further infections.

Just when we you thought that sunblock is no longer needed during rainy season, think again. It may be cloudy but the sun is still out there. Thus, skipping sunblock application may cause, hyperpigmentation- which is characterised by  increased darkening of the skin. It caused by the overproduction of melanin or the number of melanocytes in the skin. Hyperpigmentation is the result of either of two occurrences — first, an abnormally high concentration of melanocytes produce melanin, and second, when melanocytes are hyperactive due to sun exposure.

Scabies is caused by itchy-mite that preys on both adults and children commonly during rainy season. According to Web.MD, signs and symptoms of scabies include a skin rash composed of small red bumps and blisters that affects specific areas of the body. Other symptoms can include tiny red burrows on the skin and relentless itching. The itchy skin leads to frequent scratching, which may predispose the skin to secondary infections.

Do not neglect the signs of skin scare this season. Counter skin problems as soon as possible, read link (Give Your Skin Some Extra Lovin)

Have a merry raining season!

Do you have days when you are feeling extra sluggish and slow in concentration? Some studies found that there are actually certain foods that are shown to help improve brain function, encourage focus and clarity, and protect against age-related cognitive decline. Studies further show that what we eat actually have a correlation with our cognitive functions. 
Here are some foods that help improve your brain functions:

1. Dark chocolate
According to studies, the caffeine content of dark chocolates is regarded to play a role in maintaining sharpness of brain functions. Chocolate is also rich in flavonoids, a kind of antioxidant that helps to improve blood flow and thus brain health by regulating cholesterol and lowering blood pressure.

2. Berries
A recent study that sampled a large group of middle-aged women published in the Annals of Neurology discovered that a diet that consists of blueberries, strawberries and others were connected to a slower decline in memory and focus. 

3. Spinach
A study at Harvard Medical School found that women who reported eating the most leafy green vegetables had a lower rate of cognitive decline compared to those who ate the least. Spinach is rich in the antioxidant lutein, which is also thought to help protect against cognitive decline, according to researchers from Tufts University.

4. Walnuts
Walnuts are full of heart-healthy and anti-inflammatory nutrients. They are the only good nut source of alpha linolenic acid (ALA). That means they help promote blood flow, which in turn allows for efficient delivery of oxygen to the brain.

5. Sardines
Fatty fish like sardines and salmon have omega-3 fatty acids that are well-know brain boosters. These have been connected to an improved focus and memory and a lower risk of dementia.

Do you have days when you are feeling extra sluggish and slow in concentration? Some studies found that there are actually certain foods that are shown to help improve brain function, encourage focus and clarity, and protect against age-related cognitive decline. Studies further show that what we eat actually have a correlation with our cognitive functions. 
Here are some foods that help improve your brain functions:

1. Dark chocolate
According to studies, the caffeine content of dark chocolates is regarded to play a role in maintaining sharpness of brain functions. Chocolate is also rich in flavonoids, a kind of antioxidant that helps to improve blood flow and thus brain health by regulating cholesterol and lowering blood pressure.

2. Berries
A recent study that sampled a large group of middle-aged women published in the Annals of Neurology discovered that a diet that consists of blueberries, strawberries and others were connected to a slower decline in memory and focus. 

3. Spinach
A study at Harvard Medical School found that women who reported eating the most leafy green vegetables had a lower rate of cognitive decline compared to those who ate the least. Spinach is rich in the antioxidant lutein, which is also thought to help protect against cognitive decline, according to researchers from Tufts University.

4. Walnuts
Walnuts are full of heart-healthy and anti-inflammatory nutrients. They are the only good nut source of alpha linolenic acid (ALA). That means they help promote blood flow, which in turn allows for efficient delivery of oxygen to the brain.

5. Sardines
Fatty fish like sardines and salmon have omega-3 fatty acids that are well-know brain boosters. These have been connected to an improved focus and memory and a lower risk of dementia.

No, we are not talking about the vast galaxy where you and I both belong to.
Neither it's about your favorite chocolate bar  that your auntie from abroad sent you.

But yes, it's about the "milk" that was your mom's best friend when you were little and couldn't digest anything but basically, just milk. The milk which plays an amazing role to what you are today!

There are countless underlying theories, hypotheses, and myths about milk. Have you ever wondered what milk really does for you?

Starting from being a baby till now, the fact that milk is a major provider of Vitamin D has never changed. Vitamin D plays an important part in calcium homeostasis and metabolism.

Vitamin D is not present from the food we eat such as oily fish, meat and eggs, and food with added vitamin D like breakfast cereals. Sunlight boosts the body to make vitamin D. But because of the skin-cancer risk, there isn't an official recommendation to catch some rays. So milk is to-the-rescue! In general, an 8-ounce glass of milk contains at least 100 IUs of vitamin D which is actually a good amount for your daily Vitamin D needs.

Who says that milk is just for the babies and the aged? Calcium found in milk is needed by young adults too! Unfortunately, one research from the National Health and Nutrition Examination Survey reveals that fewer than 2% of young adults meet the daily 4700 mg recommendation making them prone to osteoporosis as early as 25 years old. Since osteoporosis has no symptoms, its main consequence is the increased risk of bone fractures. Osteoporotic fractures occur in conditions where healthy people would not normally break a bone, but have high fracture incidents. In fact, one alarming incident report says that people around the world experience it every 3 seconds.

There are also cases for lactose intolerance. As you grow old, your body becomes incapable of metabolizing the sugar found in milk, called lactose. As a result, you experience abdominal cramps and diarrhea. That's okay, it's completely normal! Lactose intolerant find their calcium and vitamin D in substitute goods like soy-based and rice drinks instead.

You might think that these stuff are real basic and you have the idea even without me saying. Quite right. Now, let me ask you this: When was the last time you actually get yourself a milk or two? Two days, two weeks, two months or bloody two years ago? Now that's what I'm talking about.

If you are a fan of Elvis Presley, you might know these lyrics from one of his songs:
"Everybody's got the fever, that is something you all know. Fever isn't such a new thing, fever started long ago." Well, the lyrics got it right! Fever has been ever present as early as the days of the great philosopher, Hippocrates, where he was practicing medicine including that due to malaria. (Fun fact!)

A lot of people consider fever as a disease and equate every possible health issue to it; leading them to the phenomenon called fever phobia. You probably hear some say this, "Hey, you have cough and colds, lagnat na yan!" or "Gosh, my head hurts! Lagnat na to!" or "I can't stay off from the bed, I feel like I have fever!". Sounds familiar, doesn't it? While fever is a symptom of a health condition rather than a disease itself, it ranges from the not serious to potentially serious. It may include: viral, bacterial and parasitic infections such as the common cold, urinary tract infections, meningitis, malaria and appendicitis among others.

As old as the word fever, this saying surely is too; "It is better to prevent than to cure."

So here are four old but gold proven ways to say never to fever:

1. Wash your hands. Wherever you at, this simple reminder is a sure sight. Simply washing your hands before eating, after using the toilet, after spending time in a crowded place or around someone who's sick, and during commuting could seriously save millions!

2. Avoid sharing your personal belongings. We know that sharing is caring. However, sharing your personal stuff such as your utensils, water bottle, towel and etc. can be totally unhygienic. Thus, it could make a way for  viruses and bacteria to enter your body and cause infection.

3. Drink lots of clean water. Our body can quickly lose moisture and get dehydrated through constant  sweating. No one wants to feel thirsty when we know that water is the very next thing close to us, second  to smartphones, right? So, aim to drink lots of clean water (at least eight ounces) every two hours to boost immunity.

4. Exercise regularly. Due to very busy schedule (or are we just plain lazy?), many of us see exercise as a want rather than a need. But one very good thing in exercising is it doesn't require you to hit the gym just to sweat off those toxic wastes in your body. A simple 20 to 30 minutes exercise done regularly at home can be a very effective way to keep immune system strong thus free you from that thing called fever.

Living in a fast-paced world whereby we unintentionally overlook these simple and basic ways that will help us to be fever-free, we still fall short to the other side and get sick. 

We Filipinos love rice. Some restaurants offer unlimited servings of rice. A lot of people boast about being able to settle for a tablespoon of ulam, just as long as they have rice. But what does this mean for us?

Why So Much Rice?

Rice is a staple dish for Filipinos. It’s ingrained in our culture. It’s easier to grow in our climate, and it’s cheaper than most crops. It’s also high in starch, so one could eat a cup of rice and already be satisfied. This is why a lot of kids choose rice over vegetables. Don’t get it wrong—vegetables are also filling, but incomparable to rice.

Why Is Balance Important?

Giving more tummy space for extra rice means that you’re giving up space reserved for grow and glow foods. Less fruits and vegetables means less fiber intake, which affects your bowel movement. Less meat means less protein for muscle development.

So How Much Should I Eat?

Starchy foods such as potatoes, bread, rice, pasta should make up just a third of the food you eat. Just remember to balance the variety of your food to make sure you get everything that your body needs.

Photo from: https://cdn.pixabay.com/photo/2014/11/04/14/15/noodles-516635_960_720.jpg

Everybody deserves a cup of tea.

Based on research, tea is said to be one of the most beneficial drinks that could improve our health. It have also found that drinking tea can help to reduce cancer, heart disease, and diabetes. It can also be a help for detoxifying your body.

Health Benefits
Is it coffee or tea? Probably some will consider themselves as coffee lovers, some may say they’re perfectly fine with tea. But before anything else, try to consider the health benefits that tea possesses.  
 
Drinking tea has been recognized for its capacity to soothe, restore, refresh and relax our body. The real tea came from the Camellia sinensis plant and has only four varieties which includes green tea, black tea, white tea and oolong tea. Know the health benefits of tea:

1. It has antioxidants. ​Tea contains antioxidants which protects us from the damage from pollution. It also helps to keep us young and help in reducing cancer including breast, colon, colorectal, skin and others.
2. It has less caffeine than coffee. ​According to studies, caffeine content varies according to the type of tea you are using. Even though tea contains caffeine, it has less content which ranges from 20 to 90 milligrams per 8 ounces compared to 50 to 120 milligrams in coffee.
3. It helps in losing weight. ​Drinking tea helps in reducing weight. According to scientists, the ​catechins or antioxidants
   ​ in the green tea extract helps our body’s ability to burn down fats.
4. It reduces the risks of heart attack. ​When you drink tea, it associates with lowering the cholesterol in your body. Studies says that intake of tea decreases the incidence of heart attack.

Types and Its Benefits
There are different types of teas which varies according to its health benefits and how it can be achieved.

• Black Tea. ​Is a common type of tea that has a high concentration of antioxidant compounds which has linked to have lower levels of cholesterol. Also, research shown that the people who drinks three or more cups of black tea daily may cut their risk of stroke by 21 percent.
• Green Tea.​It is the type of tea which is full of antioxidants called catechins that may help in reducing cancer and heart disease. Based on study, consumption of each cup of green tea daily may lower the risk of cardiovascular disease by 10 percent.
• White Tea. ​A type of tea which according to Joe Simrany, president of the Tea Association of the USA, in New York City, offers the same potential cardiovascular and cancer-fighting benefits as other teas. It may also benefit the people with diabetes.
• Oolong Tea. ​Losing weight is the core benefit of this tea type. It is said that the people who drink Oolong tea may burn calories over two-hour period.

Take note of all these because it’s tea time. Cheers to a healthy living!