It’s that time of the year again:
“Hindi na talaga ako iinum. Tubig nalang!”
“Magsisimula na akong mag diet para sa summer.”
“At least 3x a week, gigising ako ng maaga para mag-exercise.”
Then two weeks after… “Okay na.”
You know the drill.
But 2024 can be a “little” different. You don’t have to make sweeping statements about taking your health to the next level. Oftentimes, it’s the immensity of the task that gets to us and makes it all seem impossible.
This year, let’s take it one little step at a time. And if ever we fall off the wagon, let’s dust ourselves off and move along.
Here are 3 “little” things Filipinos can do in 2024 that can have a tremendous impact on their health:
#1 A little less salt
High blood pressure is a significant risk factor for heart disease and stroke. There is a well-established connection between salt intake and high blood pressure.
The Filipino food flavor profile is naturally salty and foreign visitors have commented on numerous occasions of the prevalence of sodium in our food.
According to an NCD report, Filipinos consume 4.29 grams of salt per day. That’s more than twice the 2-gram recommendation of the World Health Organization!
The government, for its part, has always reminded people to limit their intake of salt. So much so that it has even proposed to tax salty Pinoy favorites like daing or buwad.
But for the individual, there are a lot of practical things one can do to limit sodium. A reduction here and there can go a long way when practiced throughout the year.
Here are some things you can do to limit salt intake:
Cook instead of canned: Contrary to popular belief, most salt in the diet does not come from the salt shaker. It comes from highly processed foods laden with salt preservatives. Cooking at home means you have fresh ingredients and control over how much salt you put in the food.
Use herbs and spices for flavor: Salt is often used as seasoning, to make the flavors come out of the food. Experiment with garlic, onion, oregano, lemon, tomato, basil, etc. instead, and create healthy flavors that you like.
Rinse canned goods: If you can’t help but use canned products, be sure to rinse them to remove some of the excess salt.
Limit condiments and sauces: 1 tablespoon of soy sauce has 1 gram of salt. 1 tablespoon of patis has 1.3 grams of salt. Just these two can be a day’s worth of salt for the body.
Stay hydrated: Water can help flush out excess sodium in the body and be friendly to your kidneys. So always make sure you are sufficiently hydrated.
A little less salt won’t cramp your style. Your taste buds will adjust over time. The less salt you put on the plate, the less cravings you will have for it in the long run.
#2 A little less sugar
Sugars and sweets are very much part of the Filipino diet. From the cereals and jams of breakfast to the sugary drinks, cakes, and “kakanin” of merienda, sugar is an ever-present ingredient on the table.
The rice that’s a staple to every Filipino meal itself eventually breaks down into sugar. So together with salt, sugar is driving most of our diet.
This requires pause because the links between sugar and diabetes, obesity, heart disease, and other non-communicable diseases are clear and well-established.
A little less sugar in our diet will go a long way in keeping the Filipino population healthy.
Here are some things you can do to limit your sugar intake for 2024:
Snack smart: Instead of cakes and candies, snack on fresh fruits, vegetables, and nuts. (Fruits do contain natural sugars, but they also come packed with nutrients and fibers that are good for the body. They are also very satiating.)
Drink water: Hydrating often prevents you from craving sugary drinks and beverages like juices, and those you get from your favorite coffee shop.
Know the difference between actual hunger and emotional-habitual hunger: Cravings can be related to emotions instead of actual hunger. Also, habits can play a role in overeating. We might be eating out of habit instead of hunger. We should eat only when hungry…not because it’s 3 o’clock and it’s time for merienda.
Beware of added sugars: Sugar comes in many forms. It’s not just the white powder you see on street food donuts. There’s sugar in sauces and condiments, sports/energy drinks, syrups, baked goods, flavored milk, cough syrup, and liquid medications. The general rule is, that the fewer items you put into your cart at the grocery, the less sugar you’re carting at home.
Just eat a little less: You can’t realistically avoid all the foods that contain different forms of sugar. But eating a little less will go a long way when practiced throughout the year. Foregoing the next bite, done consistently, is a big step in the right direction.
#3 A little exercise…here and there
One of the hardest things about committing to exercise is finding the time to do it. With all that you have on your plate—job, family, business, hobbies, and other responsibilities—you can easily excuse yourself for skipping that scheduled run or that gym session.
But what if I told you you don’t need hours to get fit?
All you need is 10 minutes! (And that includes both warm-up and cool-down.)
All you have to do is include that all-important 1-minute high-intensity, all-out, movement in the routine. That 60 seconds can work wonders for your cardio and fitness. That’s what Jenna Gillen, an exercise physiologist, and her colleagues at McMaster University found out. A quick, but intense exercise done 3 times a week can be effective.
So your list of excuses just got a lot shorter.
Here’s an example of an exercise routine you can do in 10 minutes:
Warm-up: 3 minutes
1. Jumping jacks: 1 minute
2. Squats: 1 minute
3. Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
Now, this next one is that “one minute of high-intensity.”
4. Burpees: 1 minute
Start in a standing position, drop into a squat, kick your feet back into a plank position, do a push-up, jump your feet back to the squat position, and explode up into a jump.
* You might get light-headed if you go the full minute. So it can be a good idea to start with 15-second burpees for your first few sessions and gradually build to one minute in future sessions.
Low-intensity Exercise: 3 minutes
5. March in place 1 minute
6. Lunges: 1 minute
7. Plank: 1 minute
Cool down, Stretching: 3 minutes
That’s it!
In 2024, you can do “Less Is More.” A little less salt, a little less sugar, and a little exercise.
BloodWorks Lab is your 2024 partner for health and well-being. We help monitor your health through the different check-up packages we have on offer. We have the “Diet/Weight Management Package” to help you and your doctor plan a safe weight reduction program.
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