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Control high blood pressure.

10 ways to control high blood pressure without 

medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

By Mayo Clinic Staff

July 23, 2024

If you have high blood pressure, you may wonder if you need to take medicine to treat it. But lifestyle changes play 

a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or

 lessen the need for medicine.

Here are 10 lifestyle changes that can lower blood pressure and keep it down.

1. Lose extra weight and watch your waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you 

sleep, a condition called sleep apnea. Sleep apnea further raises blood pressure.

Weight loss is one of the best ways to control blood pressure. If you're overweight or have obesity, losing even a 

small amount of weight can help lower blood pressure. Blood pressure is measured in millimeters of mercury (mm Hg).

 In general, blood pressure might go down by about 1 mm Hg with each kilogram (about 2.2 pounds) of weight lost.

Also, the size of the waistline is important. Carrying too much weight around the waist can raise the risk of high blood 

pressure.

In general:

• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).

These numbers vary among ethnic groups. Ask your healthcare professional about a healthy waist size for you.

2. Exercise regularly

Regular aerobic exercise can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to 

keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity 

every day.

Exercise also can help keep elevated blood pressure that's slightly higher than ideal from turning into high blood 

pressure, also called hypertension. For those who have hypertension, regular physical activity can bring blood 

pressure down to safer levels.

Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming 

and dancing. Another helpful type of exercise is high-intensity interval training. This type of training involves mixing 

short bursts of intense activity with bouts of lighter activity.

Strength training also can help lower blood pressure. Aim to include strength training exercises at least two days a 

week. Talk to a healthcare professional about setting up an exercise program for you.

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol

 can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are

 the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

Potassium in the diet can lessen the effects of table salt and sodium on blood pressure. Food makers often add 

sodium to processed foods to make them taste salty. Aim for 3,500 to 5,000 milligrams (mg) of potassium a day. 

It may lower blood pressure 4 to 5 mm Hg. Ask your healthcare professional how much potassium you should have.

4. Reduce salt and sodium in your diet

Even a little less sodium in the diet can improve heart health and blood pressure. Sodium's effect on blood pressure 

varies among groups of people. In general, limit sodium to 2,300 mg a day or less. But for most adults, it's ideal 

to limit sodium to 1,500 mg a day or less. Doing that may lower high blood pressure by about 5 to 6 mm Hg.

To lower sodium in the diet:

• Read food labels. Look for low-sodium versions of foods and drinks.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is 
• added during processing.
• Don't add table salt. Use herbs or spices to add flavor to food.
• Cook. Cooking lets you control the amount of sodium in the food.

5. Limit alcohol

Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure 

by about 4 mm Hg. One drink equals 12 fluid ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

But drinking too much alcohol can raise blood pressure by many points. It also can make blood pressure medicines 

less effective.

6. Quit smoking

Smoking raises blood pressure. Stopping smoking helps lower blood pressure. It also can lower the risk of heart 

disease and improve overall health, possibly leading to a longer life.

7. Get a good night's sleep

Getting fewer than seven hours of sleep every night for weeks can play a role in hypertension. Conditions that can 

disrupt sleep include sleep apnea, restless leg syndrome and general sleeplessness, also called insomnia.

Adults should aim to get 7 to 9 hours of sleep every night. Let your healthcare professional know if you often have 

trouble sleeping. Finding and treating the cause can help improve sleep. But if you don't have sleep apnea or restless

 leg syndrome, follow these simple tips for getting more restful sleep.

• Stick to a sleep schedule. Go to bed and wake up at the same time each day. Try to keep the same schedule 
• on weeknights and on weekends.
• Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing 
• in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Turn off or 
• dim bright light, such as from a TV, phone or computer screen.
• Watch what you eat and drink. Don't go to bed hungry or too full. Try not to have large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to bedtime as well.
• Limit naps. For those who find napping during the day helpful, limit naps to 30 minutes and take them earlier 
• in the day. You may sleep better at night.

8. Ease stress

Long-term stress may play a part in high blood pressure. More research is needed on the effects of stress reduction 

techniques to find out whether they can lower blood pressure.

But it can't hurt to figure out what causes stress, such as work, family, finances or illness. Once you know the causes 

of your stress, you can find ways to take charge of them. Try the following:

• Don't try to do too much. Plan your day and focus on your most important tasks. Learn to say no. Allow 
• enough time to get done what needs to be done.
• Focus on issues you can control and make plans to solve them. For an issue at work, talk to a manager. 
• For conflict with your kids or partner, find ways to resolve it.
• Stay away from stress triggers. For example, if rush-hour traffic causes stress, travel at a different time or
•  use public transit. Stay away from people who cause stress if possible.
• Make time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities 
• or hobbies, such as taking a walk, cooking or volunteering.
• Practice gratitude. Showing other people that you feel grateful to them can help lower stress.

9. Track your blood pressure at home and get regular checkups

You can measure your blood pressure at home to help make sure that your medicines and lifestyle changes are

 working.

Home blood pressure monitors are available widely and without a prescription. Talk to a healthcare professional 

about home monitoring before you get started.

Regular visits with a healthcare professional also are key to controlling blood pressure. If your blood pressure is 

well controlled, ask your healthcare professional how often you need to check it. You might be able to check it only

 once a day or less often.

10. Control your cholesterol and blood sugar

High blood sugar and high levels of "bad" non-HDL cholesterol raise the risk of heart disease. To help manage 

cholesterol and blood sugar, try some of the same healthy habits that help lower blood pressure. Eat healthy, 

get exercise, lose extra weight and don't smoke. Follow your healthcare professional's advice on how to manage 

cholesterol and blood sugar.

Making these 10 lifestyle changes is a long-term journey, and some days it might feel challenging. So ask your family 

or friends for support when you need it. Your loved ones may encourage you to take care of yourself, drive you to 

healthcare checkups or start an exercise program with you to keep your blood pressure low.

If you find that you need support beyond your family and friends, think about joining a support group. This may put you in touch with people who can lift your spirits or boost your confidence. The support group also can offer practical tips to cope with your condition.

Gobyerno ano ang resposibilidad mo sa amin maliliit na negosyante.

 HINDI KRIMINAL ANG MALILIIT NA NEGOSYANTE.

Kapag nagpost ka tungkol sa taxation system, benefit collections, SSS. PhilHealth. Pag-IBIG.

Ang sagot sa’yo?

“Responsibilidad mo yan.” “Alam mo dapat yan bago ka mag negosyo.” “Harapin mo yan”

Ah ganon ba?

So kapag nahirapan ka sa sistema — kasalanan mo agad?

Kapag nalito ka sa dami ng compliance — bobo ka agad?

Kapag hindi ka naka-comply on time — kaso ka agad?

Tanong lang.

Ano ba ginawa ng sistema para gawing MAS MADALI ang pagsunod?

• Ilang forms ba ang kailangang aralin ng small business owner?

• Ilang deadlines kada buwan?

• Ilang penalties kapag nagkamali ka kahit hindi mo sinasadya?

• Ilang bayarin bago ka pa kumita?

Malaking kumpanya: May HR. May accountant. May legal team.

Small business? Ikaw na owner. Ikaw na marketing. Ikaw na taga-collect. Ikaw pa maghahabol ng compliance.

Tapos kapag nalunod ka — “Disiplina kasi.”

Hindi kami tumatakbo sa responsibilidad.

Gusto lang namin ng: 

✔ Simpleng proseso

✔ Makataong penalties

✔ Education bago enforcement

✔ Partnership, hindi pananakot

Kung MSME ang backbone ng ekonomiya, bakit parang kalaban ang trato?

Hindi kami humihingi ng libre.

Humihingi kami ng patas.

Kasi sa totoo lang —

Kapag pinahirapan mo ang gustong maging legal, mas lalo mong tinutulak ang iba papunta sa informal.

At kapag namatay ang maliliit na negosyo, wala ring lalaki na tax collection.

Responsibilidad? Oo.

Pero gobyerno — ano ang responsibilidad mo sa amin?

🔥

Hindi dahil masipag.

“Araw-Araw Siyang Nauuna sa Klase… Hindi Dahil Masipag, Kundi Dahil Wala Siyang Uuwian"❗❗❗

Hindi ko agad napansin na may batang natutulog sa ilalim ng hagdan ng eskwelahan namin.

Akala ko tambay lang.

Hanggang isang umaga, nakita ko siyang nakaupo sa klase ko — naka-uniform, tahimik, at mukhang sanay na sanay na mag-isa.

Ako si Bel, public school teacher sa isang liblib na bayan sa Samar. Limang taon na akong nagtuturo doon, at sanay na ako sa mga batang pumapasok nang walang baon, walang tsinelas, minsan walang tulog dahil tumutulong sa bukid.

Pero si Jericho, iba.

Grade 2 siya. Maliit, payat, laging maaga. Tuwing 6:15 pa lang, nandun na siya sa pinto ng classroom, nakaupo sa sahig habang hinihintay akong dumating. Tahimik lang, hawak ang lumang bag na parang may laman na basag na mundo.

“Ma’am, pwede po bang pumasok na?”

Araw-araw niya akong tinatanong noon, kahit wala pang ibang bata.

Akala ko masipag lang. O baka walang magulang na gumigising sa kanya.

Pero may kakaiba.

Madalas siyang inaantok sa unang subject. Hindi yung normal na antok ng bata — kundi yung parang katawan na hindi nakapagpahinga.

Isang hapon, naiwan ako sa faculty room para mag-check ng notebooks. Bandang 6:30 na ng gabi, madilim na ang paligid. Tahimik na ang campus. Wala nang tao kundi ako at ang janitress naming si Rosita.

Narinig ko yung mahinang kaluskos sa labas. Parang may gumagalaw sa ilalim ng hagdanan.

“May aso siguro,” sabi ko sa sarili ko.

Pero nung sinilip ko…

may batang nakahiga sa karton. Nakabalot sa manipis na kumot.

At katabi niya — yung bag na pamilyar sa akin.

Si Jericho.

Napahinto ako. Parang may malamig na hangin na dumaan sa dibdib ko.

“Jericho?” mahina kong tawag.

Bigla siyang napabangon. Halatang nagulat. Parang nahuling may ginagawang bawal.

“Ma’am… pasensya na po…” bulong niya, nanginginig.

Hindi ko alam kung anong mas mabigat — yung hiya niya o yung katotohanang sa eskwelahan siya natutulog.

“Bakit ka nandito?” tanong ko, pilit kalmado.

Napayuko siya. Hinigpitan ang yakap sa bag.

“Dito po kami natutulog ni Mama… sa silong lang po…”

Parang may kumurot sa puso ko.

“Nasaan mama mo?”

“Janitress po… si Rosita.”

Parang may pirasong puzzle na bumagsak sa tamang lugar sa isip ko.

Si Rosita.

Yung tahimik na janitress na laging naka-panyo, laging nakangiti kahit mukhang pagod.

Akala ko umuuwi lang sa gabi matapos maglinis.

Hindi pala.

Doon ko nalaman — wala pala silang bahay.

Nasunog daw ang barong-barong nila dalawang taon na ang nakalipas.

Simula noon, nakikitulog kung saan-saan. Hanggang sa pinayagan silang pansamantalang manatili sa eskwelahan dahil walang matutuluyan.

“Dito na lang po kami… para malapit sa trabaho ni Mama,” sabi ni Jericho.

Kaya pala maaga siya.

Kaya pala tahimik.

Kaya pala laging pagod.

Hindi siya nauuna sa klase dahil masipag siya.

Nauuna siya dahil wala siyang pinanggagalingan.

Simula noon, hindi na ako nakatulog nang maayos.

Araw-araw kong nakikita si Jericho — nagbabasa nang maayos, sumusulat nang dahan-dahan, laging nakikinig.

Pero sa likod nun, alam kong sa gabi, bumabalik siya sa karton sa ilalim ng hagdan.

Sinubukan kong kausapin si Rosita.

“Rosita, bakit hindi ka nagsabi?” tanong ko minsan habang nagwawalis siya sa corridor.

Ngumiti lang siya, pilit.

“Okay lang po kami, Ma’am. May bubong naman… saka ligtas si Jericho dito.”

Yung salitang may bubong naman — tumatak sa akin.

Dahil totoo naman.

May bubong nga.

Pero wala silang tahanan.

Nagsimula akong magdala ng extrang pagkain. Uniform. Kumot.

Hindi ko sinabi sa iba — ayokong mapahiya sila.

Isang gabi, dinalhan ko sila ng maliit na banig at unan.

Pagdating ko sa silong, nakita ko si Jericho na nagbabasa sa ilaw ng flashlight.

“Ma’am!” ngumiti siya.

“Para sa inyo,” sabi ko, iniabot ang mga gamit.

Napatigil si Rosita. Parang may gustong sabihin pero hindi mailabas.

“Hindi niyo na po kailangang—”

“Rosita,” putol ko, “bata pa si Jericho. Kailangan niya ng maayos na tulog.”

Tahimik siya sandali. Tapos biglang napaupo sa karton.

At doon ko siya unang nakitang umiyak.

“Pasensya na po… hindi ko naibigay sa anak ko ang bahay,” mahina niyang sabi.

Lumapit si Jericho at niyakap siya.

“Okay lang, Ma… may school naman tayo,” sabi ng bata.

Hindi ko napigilan ang luha ko.

Doon ko naisip — gaano kalaki ang kakulangan ng mundo para ang isang bata, ang konsepto ng tahanan ay eskwelahan.

Lumipas ang mga buwan.

Nag-ipon ako ng tulong mula sa ilang kaibigan, hindi pormal, hindi malaking fund.

Unti-unti.

Hanggang isang araw, may lumang kubo sa tabi ng barangay na puwedeng ipagamit sa kanila.

Maliit. Sira-sira.

Pero bahay.

Dinala ko sila doon.

Tahimik si Rosita habang tinitingnan ang kubo.

Parang hindi siya makapaniwala.

“Sa inyo na muna… habang inaayos,” sabi ko.

Hindi siya nagsalita. Lumuhod siya sa lupa at hinawakan ang pinto.

Parang hinahaplos ang isang pangarap na matagal na niyang hindi hinawakan.

Si Jericho naman — tumakbo papasok.

“Ma! May bintana tayo!”

Yun lang ang sinabi niya.

Pero parang may sumabog na liwanag sa paligid.

Akala ko iyon na ang ending.

Na tapos na ang kwento nila sa silong ng eskwelahan.

Pero may twist pa pala ang buhay.

Isang umaga, dumating si Jericho sa klase — hindi na maaga.

Late siya.

Unang beses.

Kinabahan ako.

“Okay ka lang?” tanong ko.

Ngumiti siya. Iba yung ngiti — hindi pagod. Hindi pilit.

May kakaibang saya.

“Ma’am,” sabi niya, “hindi na po kami natulog sa school kagabi.”

Napangiti ako. “Oo naman. May bahay na kayo.”

Umiling siya.

“Hindi po… kasi ngayon, may kama na po ako.”

Simple.

Pero parang may kumalabog sa dibdib ko.

Sa dami ng taon kong nagturo, iyon ang unang beses kong marinig ang isang batang nagsabing may kama na siya — na parang iyon ang pinakamalaking pangarap sa mundo.

Doon ko na-realize:

Minsan, ang pagiging guro hindi lang pagtuturo ng aralin.

Minsan, ikaw ang tulay sa pagitan ng silong… at tahanan.

At hanggang ngayon, tuwing maaga akong dumarating sa classroom at walang batang naghihintay sa sahig —

naaalala ko si Jericho, at ang karton sa ilalim ng hagdan.

Dahil may mga batang hindi nauuna sa klase dahil masipag sila…

kundi dahil wala silang uuwian.

Minsan, ang pinakaunang dumarating sa eskwelahan ay hindi ang pinaka-sipag — kundi ang batang pinakakulang sa tahanan.

At minsan, ang maliit na tulong na ibinigay mo sa katahimikan… iyon pala ang bubuo ng mundo ng isang bata.

Help anong klase

To my brothers and sisters if you have helped don't expect them to return it's wrong. God will take care of you who will pay back.. We are thankful because we were able to help, not blackmail those who were helped. Don't post ugly or negative things, just pray to have you peace and love. Forgive yourself.

02212026 sat nakadumi madami.

Nakadumi si mama ng madami

Php35 malabon

Php20 pandesal

Php10 spanish bread.

Mataas bp ko

Normal bp ni mama.

megamall ganda

moa pogi at lowen.

02202026 fri lambot lto well point

Di pa nakadumi

Php20 pandesal

Office ganda at pogi.

Php12+12+30+50 pamasahe.

Punta wellpoint pakuha dugo. Submit ihi. Result after 3 days

Goto Lto Bacoor

Pa MUVI

7:55am sarado pa 

8:04am palista #4 kami

Php950 LV payment

8:40am done PMVIC

8:45am pila insurance.

Php1500 insurance payment

8:49am done insurance.

8:50am pasok LTO. Pang 28.

8:55am naibigay sa window 1.

9:20am nagbayad sa cashier.

Php2010.00 rehistro payment

9:24am labas na sa LTO. Tapos na.

Punta Angelus pay visit kay sister, nanay at tatay.

Drive thru sa jolibee.

Php175 2pc chicken at one pc. Burger steak.

12:15 pumunta ang technician ng globe

12:43 done na ang repair.

02/14

02/15

02/17

02/18

02/19

02/20 na repair 12:45am

Php30+30

Php158 39rs

Mech eng.

Mechanical Engineering is considered one of the most challenging licensure examinations in the Philippines. It is often ranked as the 5th hardest board exam in the country, with nearly half of the examinees failing in many exam cycles. The difficulty reflects the rigorous academic preparation and technical knowledge required in mathematics, physics, thermodynamics, machine design, and other engineering sciences.

In the recent results, Enrique Raphael Bondoc emerged as the lone topnotcher from Metro Manila, while the other nine top performers came from various provinces across the country. This highlights the strong performance of provincial universities in engineering education.

Jose Arnil Corong, who graduated from Visayas State University, achieved the highest rating of 93.25%, bringing pride and honor to the entire Visayas Region.

Two graduates from Mapua Malayan Colleges Laguna and Mapua Malayan Colleges Mindanao both secured spots in the Top 10, showing the strength of the Mapua educational system across its campuses.

The top-performing schools in Mechanical Engineering this year are:

• Batangas State University – 174 passers

• Technological University of the Philippines Visayas – 116 passers

• University of the Philippines Diliman – 64 passers

In the Philippines, the salary of a Mechanical Engineer depends on experience, industry, and location. Entry-level engineers typically earn ₱18,000–₱25,000 per month, mid-level professionals earn ₱30,000–₱50,000, while senior or supervisory engineers can earn ₱60,000–₱100,000 or more monthly. 

Higher salaries are usually offered in specialized industries such as oil and gas, power generation, and multinational companies. Engineers working abroad often receive significantly higher compensation.

Mechanical Engineers are responsible for designing, analyzing, building, and maintaining machines and mechanical systems. They supervise production processes, maintain industrial equipment such as engines and HVAC systems, conduct safety inspections and performance tests, manage projects, and improve system efficiency. 

They are employed across various industries including power generation, construction, manufacturing, automotive, aerospace, HVAC, and oil and gas. Overall, Mechanical Engineering is a versatile and in-demand profession with strong career growth and earning potential.

Posted: Admin 4

Ka landlord eto na.

Madalas ilagay sa Contract of Lease:

“Kapag hindi nakabayad si Tenant, puwedeng putulan ng kuryente at tubig.”

Pero ang tanong… legal ba ito?

⸻

📌 1️⃣ Kung Naka-Pangalan sa Tenant ang Utility

👉 HINDI ka puwedeng basta magpa-putol.

Kung ang kuryente at tubig ay naka-direkta sa pangalan ng tenant (direct sa Meralco o Water District),

wala kang authority na ipaputol ito.

✔️ Ang puwedeng magpa-disconnect ay ang utility company

✔️ Due process pa rin ang kailangan

✔️ Hindi pwedeng self-help remedy ang landlord

Kapag ikaw ang nagpa-putol kahit wala kang authority, maaari kang mademanda for:

 • Harassment

 • Illegal eviction

 • Damages

📌 2️⃣ Kung Submeter at Ikaw ang Nagbabayad sa Main Line

Kung ikaw ang nagbabayad ng main bill at may submeter lang ang tenant:

✔️ Pwede mong ihinto ang serbisyo kung malinaw sa kontrata

✔️ Dapat may written notice muna

✔️ Dapat documented ang unpaid balance

✔️ Huwag biglaan

⚠️ PERO tandaan:

Kahit may clause sa kontrata, kung ang paraan mo ay oppressive o panggigipit, maaari ka pa ring mademanda.

⸻

📌 3️⃣ Ano ang Mas Legal at Mas Ligtas na Gawin?

Mas safe para sa atin mga Landlord:

 1. 📄 Magbigay ng Demand Letter

 2. ⏳ Bigyan ng palugit (ex. 3–5 days)

 3. 📬 Kung hindi pa rin nagbayad, mag-issue ng Notice to Terminate Lease

 4. ⚖️ Dumaan sa proper eviction process kung kinakailangan

👉 Tandaan: Hindi shortcut ang pagputol ng utilities.

Mas mahal ang kaso kaysa sa renta.

⸻

💡 Landlord Tip

Kung gusto mo may leverage:

✔️ Ilagay sa kontrata na may late penalty

✔️ May interest on unpaid rent

✔️ May termination clause

✔️ May malinaw na rule sa utilities

Hindi pwedeng “walang libre tira” pero hindi rin pwede ang “illegal pressure.”

⸻

🔥 Final Advice para sa mga Ka-Landlord

Kung milyon ang pinuhunan mo sa paupahan,

mas lalo mong protektahan ang negosyo mo sa pamamagitan ng legal na proseso.

Hindi tayo nananakot.

Professional tayong Landlord.

02192026 thu nakadumi kagabi

Php14 pandesal

Office ganda at pogi.

Php12+24+30 pamasahe

Php96 grab

Punta sa Sm pacheck up mama.

Php24 10pcs sobre.

Icare card mircosourcing.

General physician

Opthalmologist

Pasukat ng mata with bayad.

Php800 450 + 350 pamahid at pamatak sa mata.

Php679 14x48.50 betahistine vertv24mg hilo

Php999 salamin.

Ph235 henlin wanton beef noodles at 2x henlin siopao asado

Php380 350+30 katsu curry rice.

Php132 bread

Php26 pamasahe

Php30 pamasahe

Bulok na sistema.

POST FOR AWARENESS

Patagal nang patagal…

pabulok nang pabulok ang sistema sa Pilipinas.

Yung mga gustong maghanapbuhay,

pinapahirapan sa requirements.

Pinapahirapan sa buwis.

Pinapahirapan sa penalties.

Kapag nagkulang ka — kulong.

Kapag na-late ka — may multa.

Kapag nalugi ka — problema mo ‘yan.

Samantalang may mga tambay na may ayuda.

May sustento.

Hindi pagod.

Hindi puyat.

Hindi ko sinasabing masama ang tumulong sa mahihirap.

Kailangan ‘yan.

Pero sana…

huwag namang parang kasalanan ang magsikap.

Ang maliliit na negosyante —

hindi kriminal.

Hindi kalaban ng gobyerno.

Hindi kalaban ng bayan.

Kami ang nagbibigay trabaho.

Kami ang nagbabayad ng renta.

Kami ang bumubuhay ng pamilya.

Kami ang nagbabayad ng buwis kahit masakit.

Dugo at pawis ang puhunan namin.

Hindi ayuda.

Kung may dapat tulungan,

‘yung mga lumalaban din sana pataas.

Hindi lang ayuda ang kailangan ng negosyante —

kundi gabay, malinaw na sistema,

at patas na pagpapatupad ng batas.

Hindi kami umaasa sa libre.

Ang gusto lang namin:

huwag pahirapan ang gustong umasenso.

Sa dulo, hindi kami titigil.

Kahit pabulok ang sistema,

lalaban pa rin kami ng patas.

#Negosyante

#SME

#RealTalk

#LumabanNgPatas

#entrepreneurlife

02182026 wed di pa nadumi

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office pogi at ganda

Php12+12+30 pamasahe

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Php30 2x15 turon

Big hanabishi 2 cup rice 4.5 water lever sa kaldero ng rice cooker. Okay naman

02172026 tue holiday

Chinese new year

Office ganda

No work pogi holiday

Php500 abuloy sa patay pio ugali 93yrs old.

Php30 pamasahe

Php188 +57 shopee ganda

Nawala internet ni ganda around 2:14pm wala naman gumalaw ng poste.

Sinaing 

Bigas 2 1/2 small cup

Tubig 4 cup sa level ng saingan

Result: need konti pang tubig.

Gerttude Belle Elion

In 1937, a 19-year-old woman graduated summa cum laude in chemistry.

She applied to 15 graduate schools.

Not one offered her funding.

She was told laboratories didn’t hire women.

She was told there was no place for her.

She never earned a PhD.

She went on to win a Nobel Prize and help save millions of lives.

Her name was Gertrude Belle Elion.

And the world almost never heard of her.

Gertrude was born in 1918 in New York City, the daughter of Jewish immigrants. Her father had worked his way through dental school. Her mother ran the home. They lived modestly, connected to her father’s dental office.

She was brilliant from the start.

She skipped two grades.

Graduated high school at fifteen.

Loved learning with a kind of hunger that never turned off.

Then, when she was fifteen, her grandfather died of stomach cancer.

She watched him suffer.

She watched doctors try — and fail.

She watched someone she loved disappear while science stood helpless.

That was the moment everything changed.

“I decided that nobody should suffer that much,” she later said.

That decision would shape her entire life.

She enrolled at Hunter College — one of the only free colleges available to women at the time. Her family had lost their savings in the Great Depression. Free tuition was the only reason she could go.

She majored in chemistry with one goal: find a cure for cancer.

In 1937, at nineteen years old, she graduated at the top of her class.

And then reality hit.

It was the middle of the Great Depression. Jobs were scarce. Laboratory positions were nearly impossible to get — especially for women.

She applied to fifteen graduate programs hoping for a fellowship.

Fifteen rejections.

No funding.

No encouragement.

No doors open.

So she adapted.

She went to secretarial school.

Took temporary teaching jobs.

Worked unpaid in labs just to gain experience.

Earned twenty dollars a week.

She attended graduate classes at night while teaching high school during the day. She was often the only woman in the room.

In 1941, she earned her Master’s degree in chemistry.

But she still wasn’t “qualified enough” in the eyes of many institutions.

In 1944, she accepted a job at Burroughs Wellcome as a laboratory assistant to biochemist George Hitchings.

It changed everything.

Hitchings saw what others didn’t.

Gertrude wasn’t just capable.

She was extraordinary.

Together, they pioneered something revolutionary: rational drug design.

At the time, most medicines were developed by trial and error. Scientists would test compounds and hope something worked.

Elion and Hitchings did something different.

They studied diseases at the molecular level.

They examined how cells reproduced.

They designed drugs to target diseased cells without harming healthy ones.

Precision, not guesswork.

In 1950, Gertrude helped develop 6-mercaptopurine — the first drug effective against childhood leukemia.

Before that drug, a leukemia diagnosis was a death sentence.

Children died within months.

After it?

Children began going into remission.

They began surviving.

They began growing up.

But she didn’t stop there.

She helped develop azathioprine — the first effective immunosuppressant that made organ transplants possible. Before that, the body rejected new organs almost every time.

Suddenly, kidney transplants worked.

Heart transplants became viable.

Lives were extended by decades.

Then came acyclovir — one of the first targeted antiviral drugs, effective against herpes viruses and shingles. It changed how doctors treated viral infections forever.

Her work also laid the groundwork for AZT, the first major treatment for HIV/AIDS during the crisis of the 1980s.

And here’s the part that almost feels impossible:

She did all of this without a PhD.

She had once enrolled in doctoral studies, attending night classes while working full days in the lab. But when the university demanded she quit her job to attend full-time, she faced a choice.

The degree.

Or the research.

She chose the lab.

She never finished her doctorate.

In 1988, at age seventy, Gertrude Elion received the Nobel Prize in Physiology or Medicine.

The very world that had once shut its doors to her now stood and applauded.

She became one of the very few Nobel laureates in science without a PhD.

Later, the same institutions that once overlooked her awarded her honorary doctorates.

Over her career, she held more than 45 patents.

Published extensively.

Mentored young scientists — especially women.

Served on advisory boards for cancer research and global health.

When asked about credit, she once said:

“It’s amazing how much you can accomplish when you don’t care who gets the credit.”

She never married after losing her fiancé to a heart infection years earlier — another illness medicine couldn’t yet treat. She poured her energy into science, into students, into saving lives.

On February 21, 1999, Gertrude Belle Elion died at age 81.

By then, the drugs she helped create had saved millions.

Children who once would have died grew up.

Transplant patients lived long lives.

Viral infections became manageable.

HIV patients survived.

Her legacy isn’t just the medicines.

It’s the method.

Before her, drug discovery was often luck.

After her, it became precision science.

Every modern targeted cancer therapy.

Every carefully designed antiviral.

Every drug engineered to hit a specific molecular target —

They all trace back to the path she helped carve.

She was told “no” fifteen times.

She was told labs didn’t hire women.

She was told she didn’t have the right credentials.

She never stopped anyway.

And because she didn’t…

Millions of people got to keep living.

#fblifestyle

Dual sss pension.

Dual Pension Eligibility

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 Quick Answer

   You can receive BOTH. A member is entitled to receive their own RETIREMENT Pension while simultaneously receiving a SURVIVORSHIP Pension as a surviving spouse. These are two distinct benefits based on different sets of contributions and different legal grounds.

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Basis: SSS Rules and RA 8282 / RA 11199

   Under the Social Security Act of 2018, retirement and death are treated as separate contingencies.

   * RETIREMENT Benefit is Earned by the member through their own contributions and reaching the age/tenure requirements.

   * SURVIVORSHIP (Death) Benefit is Earned by the deceased spouse and passed to the legal beneficiary (the survivor).

   * The "No Double Recovery" Rule is the rule generally applies to the same contingency (e.g., you can't get SSS Disability and SSS Retirement for the same period), but it does not apply to benefits originating from different members’ records.

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Application of Basis to Facts

   In this case, we are looking at two different "pools" of money:

   * Member's Pool: The member paid into the system, so he/she is entitled to their Retirement Pension.

   * The Deceased’s Pool: Their spouse paid into the system, and as the legal spouse, the law designates them as the primary beneficiary of their Survivorship Pension.

   Since the source of the funds and the reason for the payment (Old Age vs. Death) are different, they do not cancel each other out.

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Conclusion

   The someone who CLAIMED a person cannot have both is INCORRECT. A person may legally collect both checks every month. The only common restriction is that if a person remarry or enter a common-law relationship, that person will lose the Survivorship portion, but his/her own Retirement Pension will remain theirs for life regardless of their marital status.

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Utang ay dapat bayaran.

Ang pag-utang hindi masama kung gipit ka,

pero ang hindi pagbabayad kahit may paraan — doon nagkakaproblema ang pagkatao.

Kung may utang ka, unahin mong ayusin kaysa iwasan. Mas nakakahiya ang nagtatago kaysa sa umaamin na nahihirapan pero gumagawa ng paraan.

Makipag-usap nang maayos.

Hindi laging kayang buo agad — pero kayang magbigay ng hulog kung may diskarte at respeto.

Huwag gawing dahilan ang drama.

Lahat may pinagdadaanan, pero hindi ibig sabihin nun puwede mo nang kalimutan ang responsibilidad mo.

Alagaan mo ang pangalan mo.

Ang pera nababawi, pero ang tiwala kapag nasira, mahirap nang buuin ulit.

Kung ayaw mong masingil, huwag umutang.

Pagsisisi

“Si Biyanan pala akala ko si Mister ang kagalaw ko”

Magandang araw sa lahat. Sumulat ako upang humingi ng payo. Itago niyo na lang ako sa pangalang Karen.

Isinusulat ko ito dahil hindi ko na alam kung kanino ako lalapit. Hindi ito para humingi ng simpatiya, nais ko na ibahagi ang lahat at ang pagkakamali ko at sana ay huwag naman ako husgahan, natukso lang ako at nakulang, pero ngayon, bumawi na ako,

Ganito po yun, Nakatira kami ng asawa ko sa isang bahay kasama ang biyenan kong biyudo, si tatay Cirilo. Isang gabi, umuwi akong may tama ng alak. Hindi naman ako ganap na lasing, sapat lang para medyo bumagal ang reflexes ko at lumabo ang paningin. Pag-uwi ko, patay ang lahat ng ilaw sa bahay. Tahimik ang paligid, isang normal na gabi o akala ko.

Magkatabi lang ang kuwarto namin ng asawa ko at ang kuwarto ni tatay Cirilo. Sa dilim at sa pagkahilo, pumasok ako sa maling pinto. Pumasok ako sa silid ng biyenan ko.

Sa simula, hindi ko agad namalayan. Pero ang mas mahirap tanggapin ay hindi lang ang maling silid na napasukan ko, kundi ang katotohanang hindi ko agad nagawang pigilan ang sarili ko. Sa gitna ng dilim, naging mapusok ako. Ang akala ko ay asawa ko ang kasama ko dahil wala akong narinig na reklamo o pagtanggi; sa halip ay tila naging palaban din siya.

Ngunit habang tumatagal, may napansin akong kakaiba. Iba ang amoy ng balat niya, at iba ang paraan ng kanyang pagkilos. Nang makapa ko ang kanyang buhok at maramdaman ang gaspang ng kanyang balat, doon ko napagtanto: si tatay Cirilo ang kapiling ko.

Ang pinakamalaking pagkakasala ko? Sa kabila ng pagkagulat, hindi ako agad huminto. Dala ng in*t ng katawan at ng kalituhan, tinuloy ko pa rin ang sandaling iyon. Ramdam ko ang kanyang matagal nang pangungulila, at sa pagkakataong iyon, naging bahagi ako ng isang pagkakamaling hindi ko na mabubura.

Pagkatapos noon, dahan-dahan akong lumabas, uminom ng tubig, at pumasok sa tunay naming kuwarto. Hindi ako nakatulog. Kinakain ako ng konsensya.

Kinaumagahan, parang walang nangyari. 

Nakikipag-usap si tatay Cirilo na tila normal ang lahat, pero hindi ako mapakali. Tuwing kakausapin ko ang asawa ko, pakiramdam ko ay isa akong malaking kasinungalingan. Tuwing makikita ko ang biyenan ko, nararamdaman ko ang bigat ng lihim na kaming dalawa lang ang nakakaalam.

Kaya ako sumusulat ngayon. Hindi ko alam kung dapat ba akong umamin o manahimik na lang. May bahagi sa isip ko na nagsasabing aksidente lang ang lahat, na bunga lang ito ng alak at dilim. Pero may mas malakas na boses na nagsasabing ang kapabayaan ko ay hindi kailanman magiging inosente. Hindi ko binuksan ang ilaw. Hindi ako nag-ingat.

Iniisip ko ang asawa ko. Mabuti siyang tao at hindi niya deserve ang pagtataksil na ito. Tuwing ngumingiti siya sa akin, pakiramdam ko ay unti-unting nadudurog ang pagkatao ko. Iniisip ko rin si tatay Cirilo, isang biyudo na matagal nang nag-iisa. 

Hindi ko alam kung ano ang nasa isip niya, o kung may balak ba siyang magsabi

Lumipas ang mga araw, at ang akala kong isang beses na aksidente ay tila naging isang madilim na siklo na hindi ko na matakasan. Takot akong mawala ang lahat ang asawa ko, ang respeto ng pamilya, ang buhay na binuo namin. Pero mas natatakot akong mabuhay araw-araw na alam kong isa akong duwag dahil sa pagtatago ng katotohanang ito.

Ngunit ang mas nakakatakot? Ang katotohanang hinahayaan kong maulit ang lahat.

Isang gabi, habang tulog na ang asawa ko, nagising ako para uminom ng tubig. Nadaanan ko ang bukas na pinto ng silid ni tatay Cirilo. Nakita ko siyang nakaupo sa gilid ng kama, nakatingin sa kawalan, tila naghihintay. Sa halip na dumeretso ako sa kusina, tila may sariling isip ang mga paa ko na huminto sa harap ng pinto niya.

Bakit ko ba ito ginagawa? 

Nagsisisi ako, oo. Halos madurog ang puso ko tuwing hahalikan ako ng asawa ko bago siya pumasok sa trabaho. Pero sa tuwing madilim na ang bahay at nararamdaman ko ang presensya ni tatay Cirilo, may ibang klaseng emosyon na namumuo sa akin.

Hindi ko maipaliwanag. Galit ba ito? Pangungulila? O sadyang paghahanap ng atensyon na hindi ko mahanap sa asawa ko dahil sa sobrang pagod niya sa pagtatrabaho?

Pumasok ako sa loob. Walang salitaan. Alam ni tatay Cirilo na hindi ako ang asawa niya, at alam ko ring siya ang biyenan ko. Pero sa gitna ng katahimikan, tila may kasunduan kaming dalawa na ituring itong isang panaginip na walang gisingan. Sa bawat haplos at bawat sandali na magkasama kami, unti-unti kong nararamdaman na hindi na lang ito aksidente. Sinasadya ko na ito.

"Karen," bulong niya sa dilim. Iyon ang unang pagkakataon na binanggit niya ang pangalan ko habang magkasama kami sa k@ma. Doon ako napatigil. Doon pumasok ang matinding takot. Alam niya. Alam na alam niya kung sino ako, at hinahayaan niya rin ako.

Nagtataka ako sa sarili ko. Bakit ko pinapayagang maulit ito? Bakit tila nagiging "comfort zone" ko na ang bawal? 

Kinaumagahan, tinitigan ko ang sarili ko sa salamin. Namamaga ang mga mata ko, hindi dahil sa puyat, kundi dahil sa bigat ng lihim na dala-dala ko. Nakita ko ang asawa ko sa repleksyon, niyakap niya ako mula sa likod.

"Ayos ka lang ba, Karen? Parang ang lalim ng iniisip mo nitong mga nakaraang araw," tanong niya nang may pag-aalala.

Pilit akong ngumiti. "Pagod lang sa gawaing bahay," pagsisinungaling ko.

Habang nakayakap ang asawa ko, nakita ko si tatay Cirilo sa labas ng pinto, naglalakad patungong kusina. Nagtama ang mga paningin namin sa salamin. Walang emosyon ang kanyang mukha, pero ang kanyang mga mata ay tila nagsasabing

, “Alam ko ang totoo, Karen. At alam kong babalik ka ulit.”

Hindi ko na mabilang kung ilang gabi kaming naging bilanggo ng sarili naming sikreto. Isang gabi, sa gitna ng kadiliman ng silid ni tatay Cirilo, tila nawala ang lahat ng ingat ko. 

Ang akala kong mahimbing na tulog ng asawa ko ay isa palang pagkakataon para sa isang masakit na katotohanan.

Biglang bumukas ang ilaw "Karen? Tatay?"

Napatayo ako nang mabilis, nanginginig ang buong katawan habang pilit na tinatakpan ang sarili. Doon sa pintuan, nakatayo ang asawa ko. Ang kanyang mukha ay hindi maipinta—halu-halong gulat, pandidiri, at matinding pait. Wala siyang sinabi kundi isang mahina at nanginginig na utos:

"Lumayas ka. Ngayon din. Huwag na huwag ka nang babalik."

Sa labas ng bahay, sa gitna ng ulan at dilim, lumuhod ako sa harap ng asawa ko. Wala na akong pakialam sa dangal ko. Niyakap ko ang kanyang mga paa habang humihagulgol.

"Patawarin mo ako... hindi ko sinadya... naligaw ako, pero ikaw lang ang mahal ko!" sigaw ko sa gitna ng aking pagsisisi.

Sa loob ng ilang oras na tila walang katapusan, hindi siya kumikibo. Ngunit sa huli, marahil dahil sa lalim ng pinagsamahan namin o sa awa na nakita niya sa aking mga mata, dahan-dahan niya akong itinayo. Pinatuloy niya ako, hindi dahil sa ayos na ang lahat, kundi dahil hindi niya rin kayang makita akong tuluyang mawala.

Ngunit ang patawad na iyon ay may kaakibat na malaking trahedya.

 Sa loob ng bahay, narinig namin ang isang mabigat na kalabog mula sa kwarto ni tatay Cirilo.

Doon namin siya natagpuan sa sahig, hawak ang kanyang dibdib at hirap na humihinga. Ang kahihiyan ng pagkakahuli sa amin, ang tingin ng sarili niyang anak na puno ng pandidiri, ang naging huling mitsa. 

Inatake sa puso si tatay Cirilo.siguro sa hiya sa anak,

 Sa kabila ng pagmamadali namin sa ospital, hindi na siya umabot nang buhay.

Ang kanyang pagpanaw ang naging tuldok sa madilim na kabanata ng aming buhay. Kasama niyang nailibing ang lihim na nagmantsa sa aming tahanan.

Lumipas ang mga buwan. Nagpasya kaming lumipat ng tirahan, malayo sa bahay na iyon, 

Hindi naging madali. May mga gabi pa ring nagigising ang asawa ko na malayo ang tingin, at alam kong ang sugat na nilikha ko ay hindi kailanman ganap na maghihilom.

 Pero pinili naming magsimula muli. Sa aming bagong buhay, wala nang mga patay na ilaw. Lagi naming sinisiguro na maliwanag ang bawat sulok ng aming bahay, at mas maliwanag ang komunikasyon naming dalawa.

Natutunan ko na ang kapatawaran ay hindi nangangahulugang makakalimot ka, kundi pagpili na bumangon sa kabila ng dumi ng nakaraan. 

Kasama ng aking asawa, pilit naming binubuo ang mga pirasong nadurog, habang baon ang aral na ang bawat aking pagkakamali at nagsisi na hindi na muling uulit pa,

Naging masaya kami ng asawa ko, at dahil malayo sa work nya ang bahay, may kapitbahay kami na si lolo diego ang tawag nila, doon ako hinahabilin ng asawa,, 

Hindi naman literal na bantay, siguro, para may magbalita lang sa kanya na okey lang ako,

Okey naman ako, lalo kapag wala ang asawa ko, libang ako kapag kasama ko si lolo diego, marami syang kuwento noong panahon nila,

Yun lang po at sana magtuloy tuloy na ang magandang pagsasama namin ng asawa ko at nagsisi po ako sa aking nagawang mga pagkakamali, 

Salamat po at advice naman kung paano ako makakaiwas sa mga ganun gawin?

#kuwentongmasarap #confessions #confessionstories