03022026 mon

166/78 93 bp 4:30am

143/80 93 4:45am

Wfh ganda.

03012026 sun japan cris.

Di pa nakadumi

Cris nagoya japan. Flight 5j 5038.

Php35 tsamporado

Php35 malabon

Php70 ubas

Call Sm Bac Well point heart center cancell 24 AMBP.

11:20am PST landed si sir.

Php12 +30+ 60 pamasahe papunta sa  hoem pitx fisher mall QC.

Inom 10mg amlodepine 7pm

Inom 20mg atorvastatin.

Bukol sa leeg o sa thyroid.

Bukol Sa Leeg o Sa Thyroid

Payo Ni Doc Willie Ong

O sige, habang binabasa ito, kapain ninyo ang inyong leeg. May nakakapa ba kayong bukol sa harap ng inyong leeg? Pagkatapos ay tumingin sa isang salamin at pagmasdan ang inyong leeg. Mayroon ba kayong nakikitang nakabukol?

Sa lalaki, may tinatawag na Adam’s apple na nakaumbok. Normal po ito. Ngunit kung mayroon pa kayong ibang nakakapa o nakikita sa inyong leeg, dapat ito ikonsulta sa doktor. May mga bukol kasi na tumutubo sa ating thyroid gland.

Paano Sinusuri Ang Thyroid Gland?

Ang thyroid gland ay matatagpuan sa harap ng ating leeg. Ito’y hugis paru-paro at karaniwan ay hindi nakikita o nakakapa.

Ang bukol sa thyroid gland ay madalas natatagpuan sa mga kababaihan. Sa katunayan ay 12.5% ng kababaihan ay magkakasakit sa thyroid.

Kung kayo ay may bukol sa thyroid, ito ang mga pinagagawa ng doktor:

1. Ipa-check ang inyong Free T3, Free T4 at TSH. Malalaman natin kung ang thyroid ninyo ay (a) hyperthyroid o sobra sa thyroid hormones, (b) hypothyroid o kulang sa thyroid hormones, o (c) normal lang ang thyroid. May mga gamot para sa hyperthyroid at hypothyroid.

2. Magpagawa ng Thyroid Scan o Ultrasound. Makikita natin kung may bukol nga o wala. Masusukat din ang laki at hugis ng thyroid gland.

Ano Ang Gagawin Sa Bukol Sa Thyroid?

Ayon sa isang magaling at mabait na surgeon, si Dr. Anthony Ang ng Manila Doctors Hospital, kailangan bantayan ang lahat ng bukol sa thyroid. Kapag maliit pa ang bukol (mas maliit pa sa butones), puwede pa natin ito obserbahan at pagmasdan kung lalaki pa. Magpagawa ng Thryoid Scan bawat taon para mabantayan ito.

Ngunit kung ika’y may nararamdaman na, tulad ng hirap lumunok, makabog ang puso, o may abnormal na resulta sa T3, T4 at TSH, dapat na natin ito gamutin.

Kadalasan ang mga bukol sa thyroid ay inooperahan. Wala kasi talagang gamot na pampaliit nito. Ang gastos sa operasyon ay mga P60,000 sa pribadong ospital at P5,000 hanggang 20,000 sa charity hospital ng gobyerno.

Bakit kailangan operahan itong mga bukol? Dagdag ni Dr. Ang, “Minsan ay cancer ang sanhi nitong mga bukol. Maganda na matanggal ito ng maaga para hindi na kumalat pa.”

Huwag muna mangamba. Magtanong sa iba’t ibang doktor para mahanap ninyo ang tamang gamutan para sa inyo. Good luck po!

Kung gaano kabulok ang sistema 2026 na.

KUNG GANO KABULOK ANG SISTEMA?

Hindi ka naman b*b*.

Hindi ka naman illiterate.

Pero pag pumasok ka sa proseso ng pagbabayad ng tax sa property?

Mapapaisip ka kung ikaw ba may mali

o yung sistema. 

Nagbenta ka ng property.

Magbabayad ka ng CGT.

Walang problema magbayad ng tax.

Ang problema yung bulok na proseso.

100+ BIR forms meron sila online.

Pag magbabayad ka

Iba-iba sasabihin sayo…

“0607 po.”

“Hindi, 2000-OT.”

Pag mali dala mo, sila pa galit.

As if dapat kabisado mo lahat.

Yung form?

Hindi downloadable sa Mac.

So pupunta ka sa BIR.

Tatlong computer.

Pila.

Ikaw magfi-fill out.

Puro technical terms.

Walang sample.

Walang guide.

Bahala ka.

Pag may technical issue?

Kahit sila hindi alam gagawin.

Akala mo tapos ka na?

Hindi pa.

The fun part. 

Print 3 copies.

Punta sa printing shop.

Punta sa bangko.

Over-the-counter.

Hiwalay pa yung bank.

Walang cashier sa BIR.

Walang magbibigay ng maayos na confirmation form.

May confirmation slip na nga sa system 

pero ikaw pa rin magfi-fill out ng bank form.

Sobrang hirap ba na sila na mismo mag-generate ng form

based sa sinubmit mong info?

Sobrang hirap ba na sila na magsabi:

“Ito po dadalhin niyo sa bank.”

Tapos para mas masaya?

Hahanapan ka pa ng email confirmation na galing din sa system nila. 

Print 3 copies ulit.

For what?

Pag bayad ka na?

Babalik ka ulit sa BIR.

At babalik ka ulit after a few days para sa eCAR.

Another byahe.

Another pila.

Another leave from work. 

Another wasted hours

2026 na.

May QR.

May digital payments.

May seamless checkout sa online shopping.

Pero sa tax?

Photocopy.

Tatlong pirma.

Sandamakmak na printed copies.

Tatlong pabalik balik. 

Compliance na nga ginagawa mo.

Magbabayad ka nalang ng tax. 

Hindi ka nga tumatakas.

Pero parang pinaparusahan ka pa for following the law.

Hindi ito tungkol sa ayaw magbayad.

Ito ay tungkol sa bakit kailangang pahirapan ang taong gustong sumunod.

Hindi ito senior-friendly.

Hindi ito citizen-friendly.

Hindi ito kahit sino friendly.

Kung ako ngang millennial na sanay sa systems,

nahilo.

Napagod.

Naubos.

Paano pa yung senior na gustong magbenta ng bahay?

Paano pa yung walang tech background?

Paano pa yung walang oras magpabalik-balik?

At sa totoo lang 

di mo talaga masisisi ang mga Pilipino kung bakit ayaw nila magbayad ng tax.

Abay… ang hirap mong mahalin, Pilipinas.

 

10 ways to control high blood pressure without medication.

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.

02282026 sat pogi ot

Di pa nakadumi

Php6 pandesal

Php35 goto

Php35 palabok

Php35 malabon

Php1000 ambag sa patay pareng ador

Pogi nagOT

Php12+30 pamasahe

Php7k bayad sa utang ni abet received kay ti soly. Nag iipon pang enroll ni ytzak.

Php44 1/4 manok atay at balunan

Php139 2 hita at 2 pakpak

Php30 pamasahe

Php24+26 pamasahe

Php400 + 50tip mens cut

Php412 tokyo tokyo sumo

Php26+30 pamasahe

Php55 pop corn

Php150 matcha oat

Paglalakad.

Ang paglalakad ay natural na galaw ng katawan. Hindi kailangan ng gym o equipment. Kapag ginawa mo ito araw-araw, may malinaw na epekto sa metabolism, puso, buto, at utak.

Paano ito nakakatulong:

🔹Timbang

Nagagamit ang stored fat bilang fuel. Mas mataas daily energy burn. Tulong sa weight control kapag consistent.

🔹Puso

Pinapababa blood pressure. Pinapaganda circulation. Tumataas HDL at bumababa triglycerides sa regular na brisk walking.

🔹Muscles at buto

Weight-bearing activity ang walking. Pinapalakas leg muscles. Tulong sa bone density lalo sa age 40 pataas.

🔹Asukal sa dugo

Mas sensitibo ang cells sa insulin habang active ang muscles. Mas stable ang blood sugar. Mas mababang diabetes risk sa long term.

🔹Mood at utak

Tumataas endorphins at serotonin. Bawas stress hormones. Mas malinaw ang isip at mas maayos tulog.

🔹Cancer risk

Mas mababang inflammation. Mas maayos hormone balance. Ito ang mga pathway na konektado sa risk reduction sa ilang cancer.

👉Paano simulan:

• 10–15 min muna kung baguhan

• dagdag 5 min bawat linggo

• target 30 min most days

• brisk pace na kaya pa magsalita

• consistent kaysa intense

Galaw araw-araw.

Lakad ang pinakasimpleng gamot ng katawan.

Educational only. Not medical advice.

#DocBrye #DocBryeHealth&Wellness #metabolichealth #lowcarb #activelifestyle

Sindikato

SINDIKATO DATI. TAX SYSTEM NGAYON.

ANO PINAGKAIBA?

Isipin mo ha.

Dati ang kwento — May lalapit na sindikato. Kukuha ng “protection money.”

 Kapag hindi ka nagbigay? Guguluhin ka.

Ngayon?

Magtitinda ka lang ng 70 pesos na ulam, nakabalot sa plastic labo, kailangan may resibo. 

Kailangan rehistrado.

Kailangan may permit.

Kailangan updated. 

Kailangan compliant.

Pag may kulang? Violation agad. Penalty agad.

Ang liit ng margin ng karinderya. 10 piso? 15 piso? Tapos may cut pa.

Tapos sasabihin — “Para sa serbisyo ng bayan.”

Tanong: Nararamdaman ba ng maliliit na negosyante ang proteksyon?

O pakiramdam natin — Kailangan muna natin magbayad bago tayo hindi galawin?

Hindi ako kontra sa tax.

Pero kontra ako sa sistema na parang pareho ang trato sa small negosyo at sa malalaking kumpanya.

Yung maliliit, hinihingan ng resibo sa 70 pesos.

Yung malalaki, bilyon ang usapan — wala kang marinig.

Kung gusto nyo ng tax? Sige. Pero wag nyong sakalin ang maliliit.

Dahil kapag nagsara ang karinderya, auto shop, talyer, sari-sari store —

Wala na kayong kukunin.

Hindi kami ATM. Hindi kami kalaban. Kami ang bumubuhay sa ekonomiya sa baba.

Big fish safe. Small fish raided.

Real talk lang.

#MSME #Negosyante #SmallBusinessPH #RealTalk #BuhayNegosyo

Ano daw?

You will never find justice in a world where criminals make the rules. -Bob Marley

So sad.

So sad but it is so true. The irony of a wake isn’t the death. It’s the spectacle. Because the same phone that never rang to ask, “How are you?”won’t stop ringing today to say, “He passed away.”

And then they show up.

As if someone had opened an invisible door that no one could find while he was alive. The hugs they never gave arrive.

The flowers they never offered.

The kind words they never dared to say when they could still be heard.

Some cry loudly… too loudly.

Not because they miss them,

but because the silence of the coffin/ Urn screams everything they failed to do.

How easy it is to love when they can no longer answer you.How convenient it is to speak well of someone when they can’t remind you of your absence. How simple it is to seem like a GOOD BROTHER , a GOOD UNCLE . A GOOD COUSIN and a GOOD FRIEND… when the only witness no longer breathes.

The truth is uncomfortable, but someone has to say it. Many funerals aren’t filled with love…they’re filled with regret disguised as tears.

And if this makes you uncomfortable…Well, it’s not because it’s cruel. It’s because you know that once, you all promised a visit . You all never did😔🥲.

02272026 fri naglalambot si mama

Di pa nakadumi

Php12 pandesal

Php30 lumpia

Php30 sospas

Office pogi

Wfh ganda.

Php12+30 pamasahe.

Php7500 shared sa washing machine.

Mama walang hilo pero naglalambot. Dahil kaya sa wala syang tulog kagabi o sa iniinom na gamot.

Php35 ampalaya sotanghon

Php60 chix curry

Bakit laging.

Bakit laging ang mabait

nagiging masama

kapag hindi na napapakinabangan?

Habang nagbibigay ka,

okay ka.

Habang available ka,

mabait ka.

Habang oo ka ng oo,

mahal ka nila.

Pero isang beses ka lang tumanggi,

biglang nagbago ang tingin sayo.

Ikaw na ang selfish.

Ikaw na ang nagbago.

Ikaw na ang masama.

Hindi dahil nag-iba ka.

Kundi dahil nag-iba ang benefit nila.

Kapag ang relasyon

nakabase lang sa kung ano ang nakukuha nila,

hindi yan tunay na respeto.

At kapag tumigil ka na,

lalabas ang tunay na kulay.

Hindi lahat ng nasanay sa kabaitan mo

handang tanggapin ang limitasyon mo.

Pero tandaan mo ito

ang mga taong nagagalit

kapag tumigil ka magbigay,

sila ang unang patunay

na kailangan mo talaga ng boundaries.

Hindi ka nagiging masama

kapag pinili mong unahin ang sarili mo.

Nagiging responsable ka lang.

#bosskfr #kfr

02262026 thu wellpoint follow up check up mama

Php16 pandesal

Php12+30 pamasahe.

Wfh ganda

Office pogi

Goto sm wellpoint follow-up check up and lab results.

Php90 85 grab

Php104 145 empanada

Php100 95 grab

Php679 14*P48.50 vert tab 24mg

Php394 food panda ganda

Php250 timex q m2016 battery

Php200 caso q g26 battery

Php495 xinjia q sale

Hi kuya.

Total cholesterol and LDL cholesterol are quite high. Mag start tayo ng statins for this. This can increase BP if not addressed.

Yung HbA1c mo at 6.1% is at Prediabetes stage. No meds yet but need to cut back on carbs and calories

Liver and kidney health oks pa.

Yung FBC yung mga red cell indices lang ang mataas and not the actual total RBC or WBC kaya oks pa yan 

Thyroid mo is still Euthyroidism means normal yung TSH but yung T3 lang ang decreased— oks pa ang health ng thyroid mo hindi hyper or hypo no meds needed yet.

Yung mass mo sa thyroid ang need natin i address ipa total thyroidectomy and biopsy.

Start kita ng statins pag reseta kita mamya. Yung anlodipine increase natin tomorrow ha.

02252026 wed gupit naka dumi konti.

Nakadumi konti si mama

Php12 pandesal ganda

Php16 pandesal

Php12+12+30 pamasahe

Php30 goto.

Bp 168/95 now.

Php120 pagupit

Php84 6x14 suppository

Php34 0.35kg 85/kg 5pcs saging

02242026 tue lab

New rice ratio

2 cup rice

3 level of water 

Result malata

1 cup red rice

2 1/4 cup water

Result 

Php16 pandesal

Php12 pandesal ganda

Php12+12+30 pamasahe nila

Php12+13 pamasahe me sa sm wellpoint 6am

6:30am done lab kuha dugo at bigay ihi.

7:14am done ecg

7:49am done 2 d echo

Pa sked pa pala yung 24hr ABPM march 3 will text pero march 4 yung sked talaga. Prepare 800 deposit para sa equipment.

Ecg php 470

2d echo  php4840

24hr ABPM php3650 + 800 deposit. March 4 sked.

Lab php2675

8:13am pauwi na me.

Php13+30 pamasahe

8:40am bahay na

Bili ulam kay kath with insan D.

Php35 puso ng saging

Php60 tokwa't baboy

Php25 bihon sotanghon pansit

 

Php120 leah gulaman with mango at sago

1:30pm punta na sa Sm wellpoint

For 2pm Thyroid ultra sound line up.

Php90 dating 84 grab namin ni mama.

2:02pm tinawag na #2.

2:06pm done tyhroid ultrasound plus result

Php975.

Php85+85 empanada

Php118 kenny ceasar salad new for ganda

Php196 dating 274 solo wings with ranch dip zarks for ppgi

Php100 dating 94 grab.

Consult with insan Bing

Yung lab result ni mama.

Check bp namin

131/75 mama

198/101 me

190/90 after 30 min.

Inom norvasc amlodipine 5mg

Php227.5 10x22.75 amlodipine 5mg

Php100 tricycle

Bp after 2 hours.

209/110 kinabahan

After 20 mins

172/97.

Sakit likod ko..

BAKIT MADALAS SUMASAKIT ANG LIKOD KO?

Payo ni Doc Willie Ong

ANG sakit sa likod at balakang ay nararamdaman ng halos lahat ng tao. Kung ika’y sobra sa timbang, may problema sa likod (tulad ng Scoliosis), o hindi nag-eehersisyo, mas maaga mo itong mararamdaman.

Bakit sumasakit ang likod?

Ang kadalasang dahilan ng pagsakit sa likod ay ang muscle strain o sprain, o iyung sakit ng kalamnan. Para bang na-pilay ang likod. Ang sanhi nito ay ang pagkapuwersa sa masel sa likod dahil sa (1.) maling posisyon sa pagtulog; (2.) maling pag-upo (naka-kuba); (3.) maling pagbubuhat (nakayuko kung magbuhat) o nagbuhat ng sobrang bigat; (4.) sobra sa timbang, at (5.) pagka-edad (arthritis).

Ano ang gagawin?

1. Kung ika’y sobra sa timbang, kailangang magpapayat. Hindi kasi kaya ng likod mo ang bigat ng iyong tiyan!

2. Mag-ehersisyo kapag pawala na ang sakit sa likod. Napakahalaga ng ehersisyo.

3. Palakasin ang masel sa ating likod. Mag-ehersisyo ng katamtaman lang. Puwedeng gumamit ng mga kaunting pabigat (weights). Kapag lumakas ang masel ng ating katawan, hindi na sasakit ang ating likod.

4. Huwag magbuhat ng mabibigat. Kung mayroon kang bubuhatin, magpatulong sa isang kasama para kalahati lang ang bigat. Mag-squat at gamitin ang lakas ng hita para maiangat ang dinadala. Panatilihing deretso ang likod. Huwag yumuko para magbuhat. Mali iyan!

5. Umupo ng deretso ang likod. Maglagay ng suporta (maliit na unan) sa ating upuan para laging naka-straight ang ating likod.

6. Huwag maglakad o umu¬po nang matagal. Mapapagod ang ating likod kapag nakapirmi sa isang puwesto. Ang pinakama¬ganda sa likod ay ang paghiga sa kama.

7. Pumili ng katamtamang kutson na tulugan. Huwag ‘yung sobrang lam¬ bot na lumulundo ang iyong likod. At huwag din matulog sa papag dahil so¬brang tigas ito.

8. Matulog ng naka-“s” ang katawan. Humiga ng pa¬¬tihaya. Mag-unan para may suporta sa ulo at leeg. Mag¬la¬gay pa ng isang unan sa ila¬ lim ng tuhod para nakataas ito. Mas komportable sa likod ang nakabaluktot ang tuhod.

9. Kung nakatagilid kang matulog, maglagay ng unan sa pagitan ng iyong hita. Ito ay para huwag bumaluktot masyado ang ating hita at mapuwersa ang likod.

10. Puwedeng lagyan ng medyo mainit na bagay sa ating likod (hot bag na binalot sa tuwalya). Gawin ito ng 15 minutes lamang at huwag sobrahan. Baka mapaso din ang likod.

11. Puwedeng kumonsulta sa physical therapist. Sila ay nagtuturo ng stretching exercises at iba pang exercise para sa back pain.

12. Para sa akin makatutulong din ang masahe ng myotherapist or massage therapist. Pero soft massage lang o yung dahan-dahan lang para lumuwag ang masel.

Kapag hindi nawala ang sakit sa loob ng 1 ling¬go, magpa-konsulta sa isang rehabilitation medicine doctor, or orthopedic surgeon o rheumatologist. Good luck po.

Saging.

SAGING: Ang Pinaka-healthy na Prutas sa Buong Mundo

Payo ni Doc Willie Ong

May kasabihan na “An apple a day keeps the doctor away.” Mali po iyan. Ang bago ngayon ay “Two bananas a day keep the doctor away.” Marami nang pagsusuri ang nagsasabi na ang saging ay sobrang healthy at napakabuti sa katawan.

Heto ang mga nilalaman ng isang saging na 100 grams: Calories: 88 calories, Vitamin A: 430 I.U., Vitamin B: Thiamine .04 mg., Vitamin C: 10 mg., Calcium: 8 mg., Iron: 6 mg., Phosphorus: 28 mg., Potassium: 260 mg., Carbohydrates: 23 grams, at Protein: 1.2 mg.

Sobrang Dami ang Benepisyo ng Saging (Lakatan, Latundan o Saba):

1. Tiyan – Napakaganda ng saging para sa mga may ulcer at nangangasim na sikmura. Ang saging ay may sariling antacid na tinatawag na phospholid. May flavonoid din ang saging na parang tinatapalan ang mga sugat sa ating tiyan.

2. Puso – Mabuti ang saging sa puso dahil mataas ito sa potassium at bitamina. Lalu na kung umiinom ka ng mga gamot sa puso at altapresyon, dagdagan mo na rin ng 2 saging bawat araw.

3. Parang Multivitamin - Kung susuriin mo, parang multivitamin na ang saging dahil may vitamin A, B, C, Calcium, Iron, at Potassium ito. Kapag kumain ka ng 2 saging bawat araw, you can Have It All like Edu Manzano and Feel Complete like Piolo Pascual. Tipid pa!

4. Mabuti sa Colon - Dahil mataas sa fiber ang saging, puwede itong panlaban sa colon cancer at iba pang sakit ng bituka natin.

5. Good for exercise – Sa mga mahilig mag-ehersisyo at mag-Gym, kailangan mo ng saging para hindi bumaba ang iyong potassium. Magbaon ng 2 saging sa bag lagi, tulad ko.

6. Para sa stress at pang-relax – Alam ba niyo na ang saging ay may tryptophan? Ito’y isang kemikal na nagpapasaya sa atin at nagpapaganda ng ating emosyon. Kaya kung depressed ka dahil iniwan ka ng iyong girlfriend, huwag nang lumuha, mag-saging ka na.

7. Pang-baon talaga – Kaibigan, kaya mo bang magbaon ng abokado o mangga sa bag? Hirap kainin hindi ba? Pero ang saging ay napakaganda ng lalagyan. Talagang ginawa ng Diyos para kainin.

8. Baka makabawas ng Leukemia at Hika sa Bata – May pagsusuri na nagsasabi na kapag ang bata o sanggol ay lagi mong papakainin ng saging, mas hindi sila hihikain, at hindi rin sila magkakaroon ng leukemia. Hindi pa ito tiyak, pero marami ang naniniwala nito.