Help yourself.

Help Yourself: Tulungan niyo po ang inyong sarili lalo na po sa pagtanda. 

For many years I've been listening to all concerns, big or small things, about getting old is so difficult --- arthritis, memory loss, morning aches, hearing problem, poor eyesight, high blood pressure, and a lot more. Indeed, it's so frightening. 

But there are five simple "help-yourself" steps towards healthier you at old age..

Step 1: Care for yourself.

Get a regular health examinations. Get immunized. Get you blood pressure check regularly. Regularly visit your doctor.

(Alagaan niyo po ang inyong sarili.)

Step 2: Get some exercise.

Stretch. Strengthen. Build stamina.

* Stretching increase blood flow and gets your body ready for exercise. It improves flexibility and relieves stress. It loosen up tight muscles. (Mag-unat unat ng mga kalamnan at buto. Walang gastos yan.) 😊

* Strength training maintains bones, improves balance, and increases muscle strength. (Gawing dumbbell ang empty bottled water lagyan ng buganhin. walang gastos yan.) 😊

* Aerobic (endurance) exercises like walking strengthens the heart and improves overall fitness by increasing the body's ability to use oxygen. (Maglakad lakad lang ng 30 minutes na walang hinto araw araw. Mas mabuti kung sa sikat ng araw sa umaga between 6 to 7am. Walang gastos yan.) 😊

Step 3: Balance your diet.

Low fat and salt diet, high in fiber, fruits and vegetables. 

Getting enough nutrients needed for good health can be more difficult as you age due to poor teeth or dentures; loneliness and depression and diminish appetite. For those reasons, multivitamins and minerals supplementation may fill up the deficiencies in their diets. (Walang kamatayang paalala... KUMAIN NG TAMA AT IWASAN ANG MGA PINAGBABAWAL NA PAGKAIN. Uminum ng bitamin para lumakas ang katawan. Kung yung sanggol nga na ang lakas lakas at gatas ng ina lang sapat na binibigyan niyo pa ng bitamina kayo pa kayang matanda na at mahina na ayaw pang mag bitamina. May sense naman di po ba?) 😊

Step 4: Prevent accidents

Examples: Install handrails at stairs and bathroom; place rubber mats on floors; have good light source; wear proper shoes/slippers; use walking support like cane or walker etc. (Iwasan maaksidente! Sa pag iingat at pag lagay o paggamit ng mga bagay na pwedeng makaiwas sa disgracia.)

Step 5: Stay mentally sharp.

Seek out challenges. Read. Write.

Loneliness kills. Stay connected. Have a social network. 

Believe in yourself. Have a sense of independence. (Maging aktibo. Wag panay higa at patumba-tumba't kuyakuyakoy lang sa bahay buong araw. Mag basa... mag sulat... makipagsosyalan sa mga amigo at amiga. Be a productive citizen of the Republic of the Philippines. In short, wag tamad. hehehe 😊

NOTE:

Bato bato sa langit ang tamaan ay... gurangski na! 

Joke only po. 😊

Payo lang po yan. Pwedeng sundin at pwede dedmahin lang po. 

Have a great life ahead! God bless.