In the Philippines, preventable health conditions like diabetes, hypertension, and heart disease continue to impact millions of lives. Through SM Foundation’s medical missions, we see firsthand how small, sustainable lifestyle changes can significantly improve health outcomes. By focusing on key areas such as nutrition, physical activity, and stress management, we can prevent these common health issues and enjoy a long, fulfilling life.
The pillars of good health
To maintain good health and prevent chronic diseases, we must prioritize:
- Nutrition– Eating a balanced diet rich in whole foods
- Physical Activity– Staying active to support overall well-being
- Restorative Sleep– Getting enough quality sleep for recovery
- Stress Management– Practicing techniques to reduce stress levels
- Social Connection– Maintaining strong relationships for mental and emotional health
- Avoidance of Risky Substances– Steering clear of smoking, excessive alcohol, and other harmful habits
Now, let’s take a closer look at common health conditions and practical ways to prevent or manage them.
Preventing Diabetes
Diabetes affects millions of Filipinos, many of whom are unaware that they already have the condition. A diet high in white rice, sugary snacks, and processed foods contributes to this disease, which can lead to complications such as kidney failure, blindness, and heart disease.
Here are some lifestyle changes that can help prevent or manage diabetes:
- Follow the Pinggang Pinoyapproach: Fill half your plate with vegetables, one-quarter with protein (like fish or lean meat), and the remaining quarter with whole grains or healthy simple carbohydrates.
- Stay active:A 30-minute daily walk can help regulate blood sugar levels. Moving around after meals also improves insulin sensitivity.
- Read food labels:When grocery shopping, check the labels and avoid foods high in sugar and carbohydrates.
It’s helpful to follow the ‘Pinggang Pinoy’ approach by getting fresh green, leafy vegetables from local farmers.
Managing Hypertension
High blood pressure, often called the “silent killer,” affects nearly one in four Filipino adults. Excessive salt intake, stress, and a sedentary lifestyle are common contributors. Left unchecked, hypertension can lead to heart attacks, strokes, and kidney disease.
To prevent or control hypertension:
- Monitor blood pressure regularly:Take advantage of free blood pressure checks at medical missions and barangay health centers.
- Practice stress management:When stressed, engage in deep breathing exercises, take short breaks, or practice mindfulness to help the body “cool down.”
- Reduce salt intake:Use natural herbs and spices instead of excessive salt to flavor food.
- Prioritize quality sleep:Sleep for seven to eight hours per night. Practice good sleep hygiene by avoiding caffeine and alcohol before bed, keeping the room cool and dark, and placing your phone on silent mode away from your bed.
Take advantage of free blood pressure checks at medical missions and barangay health centers.
Fighting Cardiovascular Diseases
Heart disease remains one of the leading causes of death in the Philippines. Poor diet, smoking, lack of exercise, excessive alcohol consumption, and inadequate sleep all contribute to its prevalence.
Here are practical steps to improve heart health:
- Stay hydrated and eat nutrient-rich foods:Drinking plenty of water helps regulate body functions. Complement this habit by consuming a variety of fruits and vegetables, which can be sourced from local farmers or supermarkets.
- Engage in physical activities:Move regularly. Aim for at least 150 minutes of moderate exercise per week through walking, jogging, or participating in community sports.
Combating Acute Respiratory Infections
Respiratory illnesses, from the common cold to pneumonia, are widespread in the Philippines, particularly in crowded areas. Pollution, smoking, and a weakened immune system increase susceptibility to infections.
To protect yourself and your loved ones:
- Practice good hygiene: Wash hands regularly with soap and clean water. When handwashing isn’t possible, use hand sanitizers.
- Boost your immune system with homegrown foods:Eat foods rich in vitamin C, such as calamansi, tomatoes, guava, and green leafy vegetables.
- Avoid smoking and secondhand smoke:Quitting smoking is ideal, but also avoid exposure to secondhand smoke whenever possible. When coughing or sneezing, cover your mouth and nose to prevent the spread of infections.
Wash hands regularly with soap and clean water. When handwashing isn’t possible, use hand sanitizers.
Prevention is always better than cure. By making small but consistent lifestyle changes, you can pave the way for a healthier future—not just for yourself, but also for your family and community. Start with one simple step today, whether it’s choosing healthier food, getting more sleep, or moving a little more. Over time, these small actions add up to a lifetime of well-being.
Dr. Bless Bertos is a senior project manager of SM Foundation’s Health and Medical Programs, spearheading the foundation’s medical missions in vulnerable communities. She is also a Lifestyle Medicine Practitioner.
