What is Balbas Pusa?

Balbas Pusa is a plant that is popularly used as an herbal remedy in Southeast Asia. Because of this, the knowledge of how to prepare Balbas Pusa is widely known in various Southeast Asian countries.

Uses

Balbas Pusa reportedly has

• Anti-microbial properties
• Can be used as a diuretic
• Helps with the treatment of certain kidney problems
• Helps with hypertension
• Improves symptoms of diabetes
• Can be used in addressing obesity, especially if combined with other herbal remedies

Some people also claim that Balbas Pusa helps with the treatment of cancer, and reducing the size of tumors.

All of these benefits makes Balbas Pusa a popular herb for people who want to live a more natural lifestyle or for those looking for alternative forms of medicine.

What are the Health Benefits of Balbas Pusa?

Balbas Pusa has numerous health benefits, and there are a number of studies that have been done regarding its efficacy as a medicinal herb.

It has antioxidant properties

Researchers have found that extracts made using the Balbas Pusa plant work effectively as antioxidants. Antioxidants are chemical compounds that hunt down free radicals, or chemicals that can cause damage to cells.

More tests need to be done about its ability as an antioxidant, but initial research done with Balbas Pusa extract shows a lot of potential.

It helps against inflammation

Balbas Pusa also shows promise in terms of preventing inflammation. A study conducted about this aspect of the plant showed that Balbas Pusa extract helped lower inflammation when it was tested on rats.

While more testing needs to be done to confirm its effectivity on humans, these initial results are promising. This plant has a lot of potential as herbal medicine.

It also has antimicrobial properties

Another study done on Balbas Pusa shows that it can kill certain types of food-borne bacteria. This means that drinking tea made from Balbas Pusa can kill harmful bacteria, especially those that could cause disease.

It can help with hypertension, obesity, diabetes, and high cholesterol

Balbas Pusa contains a chemical compound that has the ability to aid in lowering high blood pressure.

Balbas Pusa extract was also found to be able to lower blood sugar levels, and also high cholesterol levels in the blood.

It also has the potential to help control obesity, as well as mitigate the negative health effects that come with being obese.

It could help in the treatment of liver cancer

Lastly, researchers found that sinensetin, a chemical compound found in Balbas Pusa, can help in killing off and slowing down the spread of cancer cells, specifically that of liver cancer.

The researchers used extracts made from the plant, and tested it on liver cancer cells. They found that it can induce cell death in cancer cells. It also slowed down the growth and spread of these cells.

All of these health benefits support what people in Southeast Asia have known for hundreds of years; that Balbas Pusa is an effective herbal medicine with numerous health benefits and healing properties.

How Can it be Used as Medicine?

Knowing how to prepare Balbas Pusa helps preserve its chemical compounds. The simplest and most straightforward preparation is steeping the leaves in hot water. This is the most common preparation, and has been called “Java tea” in some places.

What Precautions Do I Need to Take?

In terms of toxicity, more studies need to be done. Drinking the leaves as tea is beneficial. However, people who use Balbas Pusa claim that the other parts of the plant, such as the flower and the stem, can be toxic.

People can also have allergic reactions to Balbas Pusa. Before consuming it, it would be a good idea to consult your doctor and find out if you are allergic to it.

Additionally, women who are pregnant or who are breastfeeding should avoid drinking tea made from Balbas Pusa. No studies have been conducted regarding its safety for babies.

As with other medicinal plants, it is always good to talk to your doctor before trying a herbal remedy. You must consult your physician especially if you are intending to use Balbas Pusa for high blood pressure, diabetes, or even cancer. Your doctor would best be able to provide you with information regarding Balbas Pusa and how you can safely use it.

Remember, herbal remedies should not be used as a replacement for medicine, since the chemical compounds in plants are not found in measured and exact amounts. This means that consuming too much of a certain plant might no longer be beneficial, and start to cause harm.

Lemongrass or tanglad grows in many parts of the country. Also called citronella, this plant has tall, thin leaves and a lemony or citrusy aroma. Not only do people use it in cooking, but many also boil the leaves or stems to prepare a relaxing tea. Here are some of the potential lemongrass tea benefits.

1. It may help cure jaundice

One report mentioned that the liquid from boiling the stems (without the roots or tips) might cure jaundice1.

To prepare, you need a handful of the stems, boil it until the volume of the water is down only to 1/3 of the starting volume, and take it at least three times a day for three days.

Important Reminder

If you’re experiencing jaundice, chances are, you have an underlying condition that needs treatment. It’s best to get in touch with your doctor for proper assessment and cure.

2. It contains several antioxidants

A paper featured on American Chemical Society Publications said that infusions and decoction of tanglad have “free radical scavenging antioxidants2.” Free radicals are substances that might cause diseases.

3. It has anti-inflammatory properties

The Memorial Sloan Kettering Cancer Center mentioned that lemongrass contains geraniol and citral compounds with anti-inflammatory properties.

Note that inflammation is associated with many diseases, including stroke, cardiovascular ailments, and arthritis.

4. It may have antibacterial properties

One of the possible lemongrass tea benefits points to its antibacterial properties.

In a report titled, Antimicrobial activity of commercially available essential oils against Streptococcus mutans, the researchers said that lemongrass oil “exhibit antibacterial property against S. mutans.4”

Note that S. mutans is a common culprit for tooth decay. For this reason, drinking lemongrass tea may help with oral cavities and infections.

5. It may ease gastric ulcers

A 2012 report “confirmed” the traditional use of citronella for the treatment of gastric ulcers. However, please note that the research was from a lab study on rodents, and it focused on citronella essential oil5.

Still, since essential oils come from the extract of plants, a cup of lemongrass tea may also be beneficial for gastric ulcers.

6. It may help with high cholesterol

One of the potential lemongrass tea benefits is it can help with heart health.

Reports said elevated cholesterol levels in animals were significantly lowered after they received citronella plant extract6. The effect, according to researchers, was dose-dependent.

7. It may lower blood pressure

An observational study involving 72 participants found that tanglad may help with hypertension7.

In the research, the participants received either green tea or lemongrass tea. Those who had lemongrass tea experienced lowered heart rate and systolic pressure (number on top). However, they also experienced a mild increase in their diastolic pressure (bottom number).

Lemongrass Tea Benefits: Reminders

Lemongrass tea is likely safe when taken in food amounts. You can prepare the tea by boiling 1 to 3 teaspoons of leaves or 1 to 2 pieces of stalks (1 to 2 inches) in a cup of water. Steep for 5 minutes, strain, and enjoy.

Alternatively, you can also purchase dried lemongrass tea leaves or lemongrass tea bags.

While generally safe, please consult your doctor first if you plan to use lemongrass tea as a way to treat your condition. Consultation is also necessary if you already take other medicines or are pregnant.

Key Takeaways

Lemongrass, tanglad, or citronella is a common ingredient in Asian cuisine. Some of the potential lemongrass tea benefits include helping cure jaundice, relieving gastric ulcers, lowering blood pressure and cholesterol. Reports also say it has anti-inflammatory properties, antioxidants, and antibacterial properties.

Living with diabetes can be challenging. And while it has no cure, it can be properly managed with proper diet, appropriate medication, and change in diet. Often, as part of their diet, diabetics will add more fruits, drinks and supplements that are known to bring down blood sugar – one of which is the mulberry. Learn more about its preparation and mulberry side effects, and whether they are truly effective in managing diabetes.

What is Diabetes?

Diabetes is a metabolic illness that develops when the glucose in your blood or your blood sugar reaches high levels. Blood glucose found from the food you eat is your main source of energy. A hormone that is produced by your pancreas called insulin helps in breaking down the glucose substances from the food you eat and helps cells absorb the glucose to be stored or to be used as energy. When you have diabetes, your body may not be producing enough insulin or does not utilize it efficiently.

Diabetes can be treated and managed, but it can also lead to serious complications. Some of the life-threatening complications that can develop over time when you have diabetes are:

• Kidney problems
• Heart disease
• Nerve damage
• Stroke
• Eye problems

Some of the factors that can increase the risk of developing diabetes are the following:

• Weight
• Family history
• Inactivity
• Age
• High blood pressure
• Abnormal levels of cholesterol and triglyceride

There is still no known cure for diabetes. Insulin injections are used to help regulate blood sugar levels among people who have a type of diabetes that cannot be controlled by oral medication alone. Insulin hormones will be able to stop the liver from producing excessive sugar. It also helps in distributing sugar from the blood to other body tissues to be used as energy.

It is also discovered that it’s possible for some people to reverse the effects of diabetes by lifestyle changes and weight management. This will put their diabetes into remission. Remission is when blood sugar levels gradually go back to normal.

How to Prepare Mulberry Tea

You can take 1 gram of the powdered mulberry tea dissolved in hot water, three times a day for 4 weeks. After this period, your blood sugar levels will decrease by 27%.

Mulberry Tea Side Effects and Benefits

Mulberry is a tree and the fruit can be eaten cooked or raw. The leaves can be powdered and are commonly used for medicinal purposes. Although there are no scientific evidence to support its healing quality, it is known to have benefits to several conditions which include:

• Diabetes
• High blood pressure
• Common cold
• High cholesterol levels
• Muscle and joint pains
• Cough
• Sore throat
• Asthma
• Hair loss and premature graying
• Dizziness and ringing in the ears
• Constipation

White mulberry can be found in China and can be grown in the Philippine climate. During colonial times, it was introduced and bartered to other countries as a way to establish a silk industry.

Recently, it became known as very beneficial in treating diabetes, especially when prepared as a tea. Some chemicals found in white mulberry may work the same way as the medicine that is used for treating diabetes.

These chemicals are thought to slowly break down the sugars in the stomach for slower and more effective absorption of sugars into the blood. This helps stabilizes the blood glucose level. Still, the effectiveness of the herb and possible mulberry tea side effects are not yet confirmed by scientific studies.

Mulberry Tea Side Effects

There are several studies on possible mulberry tea side effects, however, they are not too many. For the most part, the studies showed that mulberry tea is safe to consume and there are no mulberry tea side effects observed in people who consumed the powdered leaf by mouth for up to five weeks.

Mulberry Tea Health Risks

Mulberry tea side effects on treating diabetes

While consuming mulberry tea might help in lowering blood sugar levels, it is better to monitor it closely. Drastic changes in blood sugar levels might have an effect on your overall health. Drink mulberry tea in moderation.

Mulberry tea side effects on pregnant women and breastfeeding moms.

There are not enough studies on the use of mulberry tea during pregnancy and breastfeeding. To be on the safe side, talk to your health care provider or avoid consumption until you are not pregnant or breastfeeding anymore.

Mulberry tea side effects when taken with other medication for diabetes

Mulberry tea lowers blood sugar levels and medications for diabetes also lowers blood sugar levels. Be very cautious in consuming mulberry tea while taking your medication. The combination of the tea and the medicines might cause your blood glucose to go too low. Consult with your doctor if it is safe before you take it along with your medications for diabetes.

Key Takeaway

Diabetes is a very unpredictable disease. With proper diet, exercise and weight management and close monitoring of your blood sugar levels, you may be able to prevent other complications and live a healthy, normal life.

Herbal medicines and natural treatments might help in managing your condition. However, you must be careful in combining herbal medication with your medicines for diabetes because it might have a negative outcome. It is very important to consult your doctor before taking any medications for safe management and control of your blood sugar.

In today’s busy world, many people rely on caffeine to keep themselves productive throughout the day. Coffee and tea are the two most popular ways to get a caffeine fix. While too much caffeine can be bad, both coffee and tea have several health benefits. But which of these two packs the most punch? Here, we will discuss the health benefits of coffee vs tea.

Health Benefits of Coffee vs Tea

#1: Caffeine content

Firstly, because many people drink coffee and tea for its caffeine content, it’s important to know which contains more. On average, a cup of freshly brewed coffee contains almost 100 mg of caffeine. The same sized cup of steeped black tea may contain up to 50 mg of caffeine. Green tea contains even less per cup, amounting to less than 30 mg.

However, it is important to note that different varieties, quality, and preparation methods can yield varying amounts of caffeine. Generally, instant mixes do not contain as much caffeine as freshly ground and brewed coffee beans or steeped tea leaves. A cup of instant coffee may contain approximately 60 mg of caffeine, while brewed coffee has >90 mg per cup.

As an additional warning, only drink caffeine in moderation. Too much caffeine can cause adverse health conditions such as palpitations, sweating, and nausea. Remember to get enough sleep at night instead of solely relying on caffeine to stay awake.

Verdict: if a caffeine kick is what you are after, coffee wins overall varieties of tea.

#2: Antioxidant levels

Another one of the major health benefits of tea vs coffee is the antioxidant levels it contains. Green tea is most often associated with having antioxidant properties, but coffee and other varieties of tea also have them. In tea, the antioxidant properties are from catechins, a type of compound.

In one cup of green tea, there is about 112 mg of EGCG, 51 mg of EGC, and 15 mg of EC. EGCG (epigallocatechin gallate) is considered to have the most antioxidant activity. Because true teas are made from the same leaves, they all contain catechins. However, the preparation methods of green tea, white tea, and black tea are different and can alter the amount of each catechin. White tea has the most antioxidants, while black tea has the least.

On the other hand, coffee has compounds known as chlorogenic acids (CGA). Green coffee beans are unroasted or raw coffee beans and contain the most CGAs. Green coffee is gaining popularity both as a supplement and as a beverage. While it contains fewer CGAs, brewed black coffee still has similar health benefits. Instant black coffee contains about 36 mg of CGA while brewed coffee may contain more than 130 mg of CGA. In addition, black tea also contains some CGAs.

Verdict: While there are no studies that state whether catechins or CGA are superior as an antioxidant, tea is the winner because it contains both catechins and CGAs.

#3: Disease prevention

Last but not least on this list of health benefits of coffee vs tea is disease prevention. As previously mentioned, both coffee and tea contain caffeine and antioxidants. Because of their antioxidant properties and other compounds, tea and coffee may prevent certain cancers, diabetes, and cardiovascular diseases.

In studies, catechins and CGAs displayed benefits for weight loss, insulin sensitization, and improving lipid profiles. In a study, CGAs increased homocysteine levels in the blood which may be an indicator for cardiovascular disease. Generally, the drinks with the lowest caffeine-to-antioxidant ratio are the most beneficial.

Tea may reduce the risk of breast, pancreatic, colon, and lung cancers. On the other hand, coffee may reduce the risk of endometrial and brain cancer but increase the risk of developing bladder and lung cancers. However, in these studies, other factors such as family history, alcohol, and tobacco use were not excluded as factors for cancer risk.

Verdict: tea is the winner because it is generally lower in caffeine, has more antioxidants, and has fewer negative health effects than coffee.

Key takeaways

In conclusion, tea should be your drink of choice because it shares many health benefits with coffee—and has extra ones that coffee does not. As a reminder, while tea and coffee can be healthy drinks, they cannot replace your normal medications or a healthy diet. Talk to your doctor to see if you have any conditions that coffee or tea consumption can affect (e.g. hypertension, diabetes).

Anu-Ano ang Tatlong Pangkat ng Pagkain?

Ang Go, Grow, Glow foods, o “G foods” kung tawagin, ay nagsisilbing gabay upang madaling matandaan ang nutrisyon ng mga pagkain. Itinuturo ito sa mga bata upang sa pagtanda nila ay hindi nila makalimutan kung aling mga pagkain ang nagbibigay ng sustansya.

Go Foods

Ang mga Go foods ay mga pagkain na nakakatulong magbigay ng lakas sa ating katawan. Kabilang dito ang mga carbohydrates, sugar, at pagkain na may fat.

Nagsisilbi rin itong fuel sa pagkakaroon ng healthy brain function at nagbibigay lakas rin sa iba’t-ibang systems ng katawan.

Mahalaga ang Go foods para sa mga taong aktibo, o kaya ay sa mga may trabaho na kinakailangan ng manual labor. Nakakatulong rin ang mga Go foods sa mga nagbe-breastfeed, dahil nagbibigay ito ng lakas sa kanilang katawan.

Ang mga adults ay nangngailangan ng 255 hanggang 325 grams ng carbohydrates kada araw. Upang maabot ito, subukang idagdag ang mga pagkain na ito:

• Tinapay, kanin, pasta, at iba pang mga grains
• Kamote, patatas, at iba pang starchy vegetables
• Matatamis na pagkain tulad ng prutas, honey, at sweet corn
• Good fats mula sa oconut oil, abokado, at mga mani

Grow Foods

Ang Grow foods naman ang pangalawa sa tatlong pangkat ng pagkain. Ito ay mga pagkain na mataas ang protein. Nakakatulong ito sa pagpapalaki ng muscles at ng ating katawan. Pero hindi dito natatapos ang trabaho ng mga proteins. Nakakatulong rin ang protein sa pag-repair ng mga cells, tissues, at sa paggawa ng hormones, enzymes, at antibodies.

Bukod dito, nakakatulong rin ang grow foods upang magkaroon ng mas matibay na buto at ngipin, malakas na muscles, at nagpaparami ng dugo. Pampatangkad rin at pampalakas ang grow foods, at nakakatulong sa pagiging alert.

Ang mga Grow foods ay pinakakinakailangan ng mga bata, buntis at nagbe-breastfeed, mga matatanda, at mga atleta.

Heto ang ilang protein-rich grow foods na mainam idagdag sa iyong diet:

• Dairy products tulad ng gatas, keso at yogurt
• Manok, karneng baka at baboy, isda, at itlog
• Legumes tulad ng mga green pease, beans, at mani

Glow Foods

Ang mga Glow foods ay hitik sa minerals at vitamins na nakakatulong magpalakas ng immune system upang malabanan nito ang mga sakit. Nakakatulong rin ito sa mabilis na paggaling ng mga sugat, pag-repair ng mga damaged cells, pagkakaroon ng magandang balat, makintab na buhok, malinaw na mata, at malusog na kuko.

Ang pinakamadaling pagkuhanan ng mga minerals at vitamins na ito ay mula sa mga gulay at prutas. Para makuha ang benepisyo ng Glow foods, magandang sumubok ng iba’t-ibang uri ng prutas at gulay araw-araw, kung maaari.

Heto ang ilang mineral-rich na Glow foods:

• Mga dahon tulad ng spinach, bok choy, and lettuce
• Shellfish tulad ng tahong, Taraba, at Tulsa
• Abokado, saging, mansanas, orange, grapes, at kiwi
• Soymilk, soybeans, tokwa, at taho
• Gatas at keso
• Kasey at mani
• Isda at karne ng baboy
• Whole grains

Heto naman ang ilang vitamin-rich na Glow foods:

• Makulay na prutas tulad ng mangga, papaya, pinya, saging, grapes, melon, kamatis, at abokado
• Malunggay, kangkong, at kale
• Manok, karne ng baboy at baka, at isda (salmon, tuna, sardinas, at mackerel)
• Patatas, kamote, carrots, kalabasa, bell peppers, asparagus, at green beans
• Dairy products tulad ng low-fat o nonfat milk at keso
• Whole-wheat na grains, brown rice, quinoa, at barley
• Broccoli, cauliflower, at cabbage
• Mga beans, mani, at seeds

Karagdagang Kaalaman

Ang pagkakaroon ng healthy diet ay hindi ibig sabihin na hindi ka na kailangan kumain ng masasarap. Ang importante ay ang pagkakaroon ng sapat na nutrisyon sa bawat araw. Dito papasok ang tatlong pangkat ng pagkain na makakatulong sa iyong tandaan kung anu-ano ang mga pagkain na kasama sa iyong diet.

Food is a basic need for all human beings. Both adults and children need the same kinds of nutrients — namely proteins, carbohydrates, fats, vitamins, and minerals. However, the sheer number of available food options is enough to overwhelm even the most experienced parent. Sometimes, it can become difficult to identify healthy and unhealthy food for kids. Children specifically need certain nutrients in the right amounts at specific ages to ensure proper growth.

Healthy and Unhealthy Food for Kids

The following outlines the top healthy and unhealthy food for kids, and their benefits. This list is based on the latest version of the Dietary Guidelines for Americans.

Take a look at this general list of healthy food for kids:

• Protein
  Seafood, lean meat, poultry, eggs, beans, peas, soy products, unsalted nuts, and seeds are great sources of protein, one of the body’s basic building blocks. Considered a macronutrient, protein is necessary for building up muscle mass and is a source of energy.
• Fruits

Train your child early on to eat different types of fruit, whether it be fresh, canned, frozen, or dried fruit. Fruit juice is acceptable but avoid sugary fruit juices. As much as possible, allow your child to drink 100% juice with no additives. Be mindful of the amount that your child eats, as some fruits can contribute extra calories and are high in sugar even when fresh.

• Vegetables
• Veggies contain vitamins, minerals and fibers. They are also naturally low in calories. When feeding your child vegetables, be sure to provide variety: fresh, canned, frozen, or dried. Include dark green, and red and orange vegetables, as well as beans, peas, and starchy vegetables. When giving canned or frozen options, be conscious of the sodium content in each.
• Grains
• Grains are an essential component of a healthy diet for your kid. Classified as carbohydrates, they are one of the ways the body gets energy. It is best to feed your child whole grains like whole-wheat bread, oatmeal, (unsalted) popcorn, quinoa, and brown or wild rice. Your child’s intake of refined grains like white bread, pasta, and white rice should be controlled.
• Dairy
• Dairy provides many vitamins and minerals, foremost of them calcium. Teach your child to eat and drink fat-free or low-fat dairy like milk, yogurt, cheese, and soy drinks.

The following are the things that constitute unhealthy foods for kids. Foods containing these should be limited as much as possible:

• Added sugar

There are naturally occurring sugars, which are found in fruits and milk. This is different from added sugar, which includes brown sugar, corn sweetener, corn syrup, honey, and the like.

• Saturated and trans fats

There are good fats and bad fats. Bad fats include saturated and trans fats. These come from animal sources such as red meat, poultry, and full-fat dairy items. It is a good idea to find suitable alternatives to saturated fats, such as vegetable or nut oils, as these have fatty acids and vitamin E. There are also healthier fats in foods like olives, nuts, avocados, and seafood. Avoiding foods that have partially hydrogenated oil, like pastries, junk food, oily food, and fast food, can help you limit your child’s intake of trans fats.

Child Nutrition

Babies and young children have special nutritional needs, making it imperative to learn healthy and unhealthy food for kids. The World Health Organization prescribes that infants be breastfed exclusively for six months to two years. Complementary solid food can be introduced at six months of age.

Although it is widely known that balanced diets are essential for overall health, an unhealthy diet is one of the leading factors for disease, globally. One out of every three people experiences malnutrition. Much of the world’s population suffer from diet-related illnesses like heart disease, stroke, diabetes and even cancer.

Healthy and Unhealthy Food for Children in the Philippines

The Department of Health Disease Prevention and Control Bureau has advised parents to refrain from feeding their children processed foods, which include instant noodles. This is considered one of the top unhealthy foods for kids because of its high sodium content and could affect children’s kidneys and result in hypertension. Healthy eating begins in early childhood and experts suggest that parents prepare meals ahead of time. Fast food should also be avoided as the food served in these restaurant chains are high in salt content.

The National Nutritional Council explained that because noodles are the most affordable food options for many Filipino urban households, they have convened food manufacturers and fast-food chains in a discussion to reformulate their products, reducing the unhealthy components to help scale up the government’s nutrition program. This is in accordance with UNICEF’s report in 2019 that Filipino children are highly malnourished.

Poor nutrition may adversely and irreversibly affect a child’s physical and mental development, ultimately affecting school performance and the ability to earn as an adult.

What Can We Do?

The American Heart Association (AHA) published the following recommendations for parents to implement when buying or preparing food for their children:

• Reduce added sugars, including sugar-sweetened drinks and juices
• Use canola, soybean, corn oil, safflower oil, or other unsaturated oils in place of solid fats during food preparation
• Use recommended portion sizes on food labels when preparing and serving food
• Use fresh, frozen, and canned vegetables and fruits and serve at every meal; be careful with added sauces and sugar
• Introduce and regularly serve fish as an entrée
• Remove the skin from poultry before eating
• Use only lean cuts of meat and reduced-fat meat products
• Limit high-calorie sauces such as Alfredo, cream sauces, cheese sauces, and hollandaise
• Eat whole-grain bread and cereals rather than refined products; read labels and ensure that “whole grain” is the first ingredient on the food label of these products
• Eat more legumes (beans) and tofu in place of meat for some entrées
• Bread, breakfast cereals, and prepared foods, including soups, may be high in salt and/or sugar; read food labels for content and choose high-fiber, low-salt/low-sugar alternatives (AHA Pediatric Guidelines)

Parents should know the difference between healthy and unhealthy foods for kids. Certain foods brought into the home can be limited. Stores and restaurants that serve unhealthy food for kids can be avoided. Parents can also teach their kids to eat small but adequate portions, training them to self-regulate in terms of eating behavior.

Children’s eating behaviors are learned in early life. Babies can be given complementary food which is usually “disliked” in order to get them used to the tastes and textures at an early age. This is a good way to teach children healthy eating habits.

Socioeconomic status is a factor when it comes to discerning healthy and unhealthy food for kids. Parents who have high educational attainment are usually more aware of health issues and thus consume more healthy foods. Educational programs should be given to families that do not have this level of education available to them. The goal of promoting healthy eating habits goes hand-in-hand with other healthy habits such as encouraging exercise, reducing screen time, and getting enough sleep.

While divorce is not yet legal in the Philippines, the reality is it still happens through annulment or separation. Some consider family stability to be a major public health issue for children. Others consider divorce or separation to be relatively harmless and even a positive change. This is especially true for women in abusive marriages and children in the middle of the conflict. And though the effects of divorce on children are largely up for debate, psychology has a clear answer.

It is important to note that most children whose parents have divorced are resilient and have no obvious psychological problems. But it can also be recognized that even the resilient young people of divorced families report painful emotions and encounters. This often happens during events such as graduations, family gatherings, or weddings attended by their parents.

Research presents us with data on the development of children relating to divorce that we can’t ignore. This information may help parents in ensuring the effects of divorce on children are minimal if not positive.

Effects of Divorce on Children: Poverty

Children of divorced or separated parents are more likely to live in poverty and grow up experiencing their own family instability.

A study published in Frontiers in Psychology shows that parental separation has a significant negative impact on the income of families. This increases the likelihood of falling below the poverty line.

Data gathered from 346 children and adolescents (173 from separated parents, and 173 from parents who were still married) shows that 33.9% cited parental separation as a contributor to falling below the poverty line.

Psychological Implications of Divorce

Children of divorce may have challenges in psychological adjustment. 35.5% of these children are likely to develop anxiety, depression, and hostility. They may also feel paranoid or be detached from the people around them.

Studies show that children of divorced parents are at risk of developing clinical depression. What is even more worrisome is that some people are at increased risk of suicide threats and attempts. These problems can affect children of all ages, most especially children over the age of 11. Also, according to the American Academy of Pediatrics, boys are at higher risk of suicidal ideation than girls. For this reason, the support of qualified mental health workers is essential.

Parents may also find that their once sociable child has now become quite shy or anxious. They may appear uninterested or even afraid of social situations, such as socializing with friends or attending school meetings.

Having low self-esteem and social isolation can also be associated with the effects of divorce on children. During these times, it is important to increase a child’s self-confidence and self-esteem to help them recover.

Effects of Divorce on Children: Risky Sexual Behavior

The likelihood of engaging in dangerous sexual behavior is another of the effects of divorce on children.

Children of divorce are also likely to engage in alcohol and substance abuse, aggressive behavior, and early onset of sexual activity. A study shows that young teenage girls tend to have sex at an earlier age when they live in a household without a father. This early “sexual debut” can be due to several factors, including a change in perceptions about marriage and thoughts about motherhood.

In addition, 43.2% of children in divorced families were more likely to have exposure to gender-based violence. Studies do not show the same risk to boys.

Academic Problems

Studies show that there is a link between divorce/separation and a child’s academic problems. Children of divorce are more likely to have lower grades or drop out of school. They are also likely to show destructive behavior, such as drug use.

Some of these behaviors can occur as early as 6 years of age, but are more noticeable in children aged 13 to 18. There are several possible reasons for this link. It may include the fact that a child can feel abandoned, depressed, or be distracted by the greater conflict between parents. Over time, the diminished interest in their studies at the high school level can lead to less interest in education in general.

How to Help Your Children When Going Through a Divorce

It may be useful for divorced parents to plan ahead and keep their children informed. Children benefit from honest discussions about family changes.

In many cases, sudden changes can be difficult for a child. If applicable, notifying the children a few weeks in advance before one of the parents move to a new home may help. It may also be useful to limit the changes as much as possible in the coming years after divorce.

As parents, we want our children to grow up happy, well-adjusted, and successful. We know that for them to grow up as the best version of themselves, parents play a huge part. How we guide and nurture them when they are young is an important factor to how they grow up as adults. If that’s so, then we should ask ourselves, “What’s the best parenting style?”

Types of Parenting Style

Before we get into what is the best parenting style to use on your kids, let’s first wrap our heads around the various styles of parenting. There are known to be four types of parenting: authoritarian, authoritative, permissive, and uninvolved.

Let’s briefly talk about each.

Authoritarian

Authoritarian parents are best described by the phrase, “my word is law.” This parenting style mainly focuses on a child’s obedience. There is no room for obedience. Rules that are set should be followed without exceptions. Authoritarian parents also rule by fear of punishment rather than discipline or reward. This might lead them to be more concerned about following the letter of the law rather than teaching their children to solve problems, think for themselves, or help them become more independent.

While it depends on the personality and nature of the child, most will tend to grow up obedient but incapable of thinking for themselves. Another potential outcome could be that these kids might be violent or aggressive, stemming from the anger they feel for their parents. Since these type of parents are usually strict, their children also tend to be good at lying in order to avoid punishments.

Authoritative

Much like authoritarian parents, authoritative parents also have rules to be followed. Naturally, these rules also have consequences if they aren’t observed. The one big difference between the two, however, is that Authoritative parents usually take their children’s opinions into consideration. They are better listeners. Also, unlike authoritarian parents, authoritative parents use positive reinforcement instead of punishment.

Children raised this way tend to grow up as well-adjusted adults. Since they feel listened to and are part of problem-solving they are more confident and are capable of thinking for themselves. Children raised by authoritative parents have a high chance of being successful when they grow up.

Permissive

One clear thing that sets permissive parents apart from the earlier two could be summed up in one word: lenient. Like the former types, permissive parents also have rules. However, unlike the two, they rarely enforce them. They only really step in when there is a serious problem or issue involved. And while consequences are involved, these consequences are rarely followed to the letter of the law.

For this parenting style, their children might see them more as a friend rather than a parental figure. While they are good at listening, parents like these might not be good at discouraging or preventing bad behavior.

For children growing up under this kind of style, behavioral problems might arise. Since they didn’t have to strictly adhere to rules from an early age, they might not understand the need to respect and follow rules. Also, these kids might have the tendency to make poor choices and/or have low self-esteem.

Uninvolved

This parenting style is on the other end of the spectrum compared to authoritarian parents. There are minimal rules to be followed and there are minimal consequences for a child’s actions. Parents who use this style have the tendency to not know anything about what their kid is doing or what is going on with their lives. It follows then that this style also is not able to police their child when they do anything wrong. They also aren’t very good listeners. They don’t devote much time and energy to understanding what a child is going through or what kind of person their child is growing up to be. While it might be debtale what the best parenting style is, it’s pretty certain that this is not it.

Tayong mga Pilipino ay may natatanging paraan ng pagpapalaki ng mga anak. Halimbawa na lamang nito ang pagtuturo na gumamit palagi ng “po” at “opo” kapag kumakausap ng nakatatanda. Ang mga magulang rin ang nagsisilbing role model ng kanilang mga anak pagdating sa tamang ugali. Ngunit bukod sa mga bagay na ito, sinasabi ng mga eksperto na mahalaga ang pagkakaroon ng angkop na parenting styles.

Bakit Mahalaga ang Parenting Styles?

Ang parenting style ay ang paraan kung paano itinuturo ng mga magulang ang mabuting aral sa kanilang mga anak. Ang parenting style ay gumagamit ng mga subok nang pamamaraan at child-rearing methods upang maturuan ng tama ang mga bata.

Ngunit bago natin pag-usapan ang mga parenting styles sa Pilipinas, pag-usapan muna natin kung saan nagmula ang mga ito.

Noong 1960’s ay nagsimulang sumikat ang mga parenting styles; dahil si Diana Baumrind, isang clinical at developmental psychologist, ay nais malaman kung anu-ano ba ang nakakaimpluwensya sa mga “self-reliant” na bata.

Naisip ni Baumrind na kung malaman natin ang katangian ng mga self-reliant na bata, maaari itong ituro sa iba pang mga bata, at sa ganitong paraan, magkakaroon rin sila ng self-reliance.

Upang magawa ito, nag-interview siya ng mga self-reliant na bata, pati na ang kanilang mga magulang. Matapos nito, inalam niya kung paano ang kanilang parent-child interaction. Dito, napag-alaman niya na ang pagkakaroon ng communication at standards ang mahalagang katangian ng self-reliant na bata.

Ang mga Magulang ng Self-Reliant na Bata

Mula doon, nadiskubre ni Baumrind ang iba’t-ibang mga parenting styles base sa kung gaano kataas o kababa ang communication at standards ng magulang.

Dito rin niya nalaman na ang mga magulang ng self-reliant na bata ay maryoong mataas na level ng communication at mataas rin na level ng standards.

Ang ibig sabihin nito ay kinakausap ng mga magulang ang kanilang mga anak upang ipaliwanag ang kanilang mga life choices. Ipinapaalam rin nila ang kanilang expectations pagdating sa kanilang mga anak. Dagdag pa rito, ang mga expectations na ito ay mayroong kalakip na standards, at ipinapaliwanag nila ang mga standards na ito sa mga bata.

Kalaunan, na-identify ito ni Baumrind bilang mga “authoritative” na magulang na ipinapakita ang kanilang pagmamahal sa pamamagitan ng communication at standards.

Ngunit paano naman ang mga magulang na mababa ang level ng communication at standards? Dahil sa katanungang ito, nagsimulang pag-aralan ni Baumrind ang mga communication standards.

Kilalanin ang mga Parenting Styles sa Pilipinas

Bukod sa authoritative parenting style, nadiskubre rin ni Baumrind ang permissive at authoritarian parenting styles. Ang tatlong modelong ito ni Baumrind ay naging focus ng mga pag-aaral tungkol sa parenting styles sa Pilipinas.

Heto ang naging resulta ng mga pag-aaral tungkol sa parenting styles sa Pilipinas.

Authoritative Parenting Style

Sa isang pag-aaral, Parenting in the Philippines: A review of research literature from 2004 to 2014, napag-alaman ng mga researcher na ang pangunahing parenting style sa Pilipinas ay ang authoritative parenting style.

Tulad ng nasabi sa taas, ang mga authoritative na magulang ay ipinapakita ang kanilang pagmamahal sa pamamagitan ng communication at standards. Sa pamamagitan ng pinaghalong parenting styles na gumagamit ng limits and high expectations ay nabibigyan nila ng independence ang kanilang anak, at nakapagbibigay rin sila ng emotional support.

Posibleng Epekto

Marami nang pag-aaral, bagamat sa konteskto ng Western na kultura, ang nagpapakita ng positibong koneksyon sa authoritative na parenting style at sa social competence ng mga bata. Bukod rito, nakakatulong rin ang ganitong parenting style upang magkaroon ng mataas na grado ang mga bata.

Ipagpalagay natin na nagbulakbol ang isang bata. Ang authoritative na magulang ay kakausaping mabuti ang kanilang anak, at tatanungin kung bakit siya nagbulakbol. Sila ay makikinig, ngunit ipaparamdam rin na hindi sila natutuwa sa ginawa ng kanilang anak. Bukod dito, ipapaliwanag rin nila kung bakit mahalaga ang pagkakaroon ng limits.

Heto ang isang mahalagang bahagi ng authoritative parenting style: Bago pa man nagbulakbol ang mag-aaral, ay ipinaliwanag na ng mga magulang kung bakit siya dapat pumasok sa paaralan.

Ibig sabihin, ipinaliwanag na nila ang kanilang expectations at posibleng kahihinatnan kung sakaling mabigo ang expectations na ito.

Permissive Parenting Style

Sa isang pag-aaral na Child Rearing Practices Among Families in Countryside Philippines, napag-alaman ng mga researcher na ang pinaka-pangkaraniwang parenting style sa dalawang barangay ay ang permissive parenting style.

Ang ganitong parenting style ay mataas sa communication, pero mababa ang standards.

Ayon sa mga researcher, ang mga magulang ay nagbibigay ng payo, ngunit hindi tagapagdesisyon. Ibig sabihin, ang permissive parenting style ay hinahayaan lang ang mga bata, at hindi naghihigpit sa kanilang mga gawain.

Possible Epekto

Base sa mga pag-aaral, posible raw magdulot ng impulsiveness at kawalan ng self-control o kaya pagnanais na ma-kontrol ang ibang tao ang ganitong parenting style.

Dahil raw masyadong mapagbigay ang magulang, nawawalan raw ng direksyon at nagrerebelde ang mga bata.

Halimbawa: Kapag nalaman ng permissive na magulang na nagbulakbol ang kanilang anak, posibleng hindi nila ito kausapin tungkol dito. Posibleng kausapin nila ang mga kaklase ng kanilang anak, pero ipapaubaya nila sa kanilang anak ang pakikipag-usap.

Posible rin na ipaliwanag nila sa kanilang anak kung bakit mali ang ginawa nila, ngunit hindi rin nila ito paninindigan.

Dahil dito, hindi nagkakaroon ng consequence ang pagkakamali ng mga bata. Dagdag pa rito, hindi gagawa ng paraan ang mga magulang upang hindi ito maulit.

Authoritarian Parenting Style

Bagama’t magkatunog sila, ang authoritarian at authoritative parenting style ay magkaiba.

Ang ganitong parenting style ay mataas sa standards, pero mababa sa communication.

Sa madaling salita, mataas ang kanilang expectation sa kanilang anak, pero kulang ang ibinibigay nilang suporta.

Madalas, sila rin ang mga magulang na nagnanais na kontrolin ang kanilang anak. Dahil dito, nagiging madalas ang di pagkakaunawaan ng magulang at anak, lalo na habang lumalaki ang kanilang anak.

Possible Epekto

Dahil ang nais ng mga authoritarian na magulang ay maging masunurin ang kanilang mga anak, posibleng maramdaman ng bata na sila ay nakukulong at gustong-gusto nang makawala sa poder ng magulang.

Posible rin silang magkaroon ng low self-esteem at poor communication skills.

Karagdagang Kaalaman

Walang iisang epektibong parenting style. Ang katotohanan ay madalas pinaghahalo ng magulang ang mga parenting styles depende sa sitwasyon at ugali ng kanilang anak.

Hindi na rin ito nakakagulat, dahil iba iba ang bawat pamilya sa Pilipinas, na may kaniya-kaniyang paniniwala, mga prinsipyo, at ugali.

Ang mahalaga ay pagbutihin mo ang iyong pagiging magulang, at siguraduhing unahin ang kapakanan ng iyong anak ano man ang napili mong parenting style.

Being a parent is not easy. It requires a high level of maturity, patience and a sense of responsibility to raise a kid into a good human being. And to do this, every parent adopts a different parenting style. Some go the strict way, or what is known as autocratic parenting, while some choose the friendly way, while some maintain a balance between the two.

What Does Autocratic Parenting Mean?

Autocratic parenting involves a strict approach to parenting. In this style, parents place strict rules with respect to discipline, behavior, and way of life.

In the autocratic parenting approach, parents really want their kids to be disciplined and gain a lot of success. However, with that strict way of parenting, there is not much flexibility.

Children are expected to come up to their parents’ requests without explanation. The benefits of this kind of parenting are some, but the children may experience adverse effects. For instance, they may develop the fear, low self-confidence, and rigidity.

Know the Characteristics

• Usually, the children may receive a well-structured home environment from the autocratic parenting method.
• It clearly speaks of the rule that parents’ expectations are to be complied with, without asking any questions.
• Children are expected to obey what their parents tell them to do. Indeed, no one can question or have a debate on their rules.
• Autocratic parents do not give a lot of chances for creativity nor feelings. Psychological control is what autocratic parents believe in.
• It’s always about disciple over fun.
• Autocratic parents might scold children in front of relatives, friends, strangers instead of talking to them in person in a calm and composed manner.

It is obvious that children of autocratic parents are compliant since they are accustomed to being told what to think and what to do. They may learn to conceal their feelings and increase a kind of detachment for the fright of punishment.

These children may be stressed because they have to be very cautious about their words and actions when their parents are around.

How Do Children With Autocratic Parenting Cope?

Although some children might go along with the demands of their parents, others may rebel. There is more likelihood that teenagers will resist rigid autocratic parenting.

The kids could start resorting to telling lies, being sneaky or secretive due to the fear of having their feelings or opinions expressed to their parents. Some children may turn to acts of violence or behave in a hostile fashion.

Adverse Effects of Autocratic Parenting on Children

Whereas autocratic parenting may make their children obedient, adverse effects are bound to occur in the long run.

• It is likely that strict parents’ children may experience a lack of self-confidence. These children may grow up with an inferiority complex and their thinking gets rigid.
• Due to excess and continuous criticisms and nagging from autocratic parents, they may start criticizing their own behavior or that of others.
• They may also be vulnerable to pressure from their peer group and may easily be bullied. Also, emotional intimacy is what they may have difficulty with, later in life and are more susceptible to abusive relationships.
• One of the ill-effects of autocratic parenting on kids is that they might grow up to be aggressive individuals compared to the ones who are raised in a friendly and lovable environment.
• They seem to be more shy and fearful when in a social group.
• They are more prone to mental health issues like depression and anxiety.

Distinguishing the Parenting Styles in the Philippines

Aside from the authoritative parenting style, Baumrind also identified permissive and authoritarian parenting styles. These three models by Baumrind became the focus of various researches here in our country.

Interestingly, different studies suggest different predominant parenting styles in the Philippines.

Authoritative Parenting Style

In a paper, Parenting in the Philippines: A review of research literature from 2004 to 2014, the researchers discovered that the most commonly practiced parenting style in the Philippines is the authoritative parenting style.

Like what we’ve described earlier, authoritative parents show their love through communication and standards. They blend parenting practices of setting limits and high expectations, allowing a level of independence, and offering strong emotional support.

Possible Effects

Many kinds of literature, albeit in the context of Western settings, show a positive connection between the authoritative parenting style and the social competence of children. It also appears to bring positive effects on a child’s academic performance.

For example, let’s say a teenage kid skips school. The authoritative parents will talk to their children and ask why they decided to skip classes. They will listen, but also express their disappointment. Furthermore, they will explain why they need limits.

Here’s an important part of the authoritative parenting style: Even before the teenager skipped school, the parents already explained that they need to attend their classes unless they have permission to be absent.

They already set their expectations and explained the consequences, should those expectations not be met.

Permissive Parenting Style

In one study called Child Rearing Practices Among Families in Countryside Philippines, investigators found that the highest-ranking parenting style in two participating barangays is the permissive parenting style.

This parenting style is high in communication, but low in standards.

The researchers said that permissive parents tend to act as advisors and not decision-makers. Besides, a permissive parenting style “ignores” the children’s behavior and does not set limits on the child’s actions.

Possible Effects

Some reports say that children raised by permissive parents might possess impulsiveness and might even lack self-control or develop a desire to control others.

Due to the parents’ permissiveness, the kids could be “aimless” and “rebellious.”

For example: When a permissive parent learns that their kid had skipped classes, they may or may not let their kids know that they learned about the wrongdoing. They might try to talk to their kids about what they did, but in general, they will let the kid control the conversation.

At one point, the parents might attempt to explain why the kid is wrong, but cannot stand their ground.

In the end, there will be no consequences to the child’s actions. Furthermore, the parents will not take any steps to ensure that the wrongdoing will not happen again.

Authoritarian Parenting Style

Though they may sound similar, the authoritative parenting style and the authoritarian style are very different.

This parenting style is high in standards, but low in communication.

An authoritarian parent is one that expresses high expectations but shows low support.

Most of the time, they would like to control their kids, too. Due to their very stern nature, the communication tends to end up in argument and fighting, especially when the kids are old enough to “fight back.”

Possible Effects

Since authoritarian parents often want their kids’ “unquestioning obedience” all the while remaining detached, the kids might feel so confined they “cannot wait to leave home”.

Additionally, children may develop low self-esteem and poor communication skills.

Key Takeaways

There’s no one-size-fits-all parenting style. Many parents “mix” these parenting styles depending on their kids’ personalities and the situation they are in.

And it’s not surprising. After all, various parenting practices in the Philippines are affected by a lot of factors, such as societal norms, religious beliefs, and the influences of other family members.

What matters most is that you keep doing your best, seek help when needed, and always put the well-being of your child first, no matter the style you choose as a parent

is a phase of growth and discovery. It’s when children transition to adulthood. Because this stage calls for a lot of adjustments, it’s not surprising to encounter problems along the way. What are the common adolescent health issues in our country? What can we do to help adolescents cope with these issues?

Violence

According to the WHO, interpersonal violence is the 3^rd leading cause of death among adolescents. However, they specified that the prominence varies depending on the world regions.

Violence or the physical act of intending to hurt someone is one of the most common adolescent health issues in the Philippines.

In fact, among the participants of the 2013 Young Adult Fertility Sex Survey (YAFSS), 17% have experienced violence in the past year. And 23% of the participants, aged 15 to 24 years old, have been “aggressors of violence”.

Additionally, in an Epidemiological Survey by UNICEF in 2016, 80% of the Filipino participants aged 13 to 24 had experienced some form of violence. Although youths belonging in the 20-24 years old bracket were included in the statistics, there’s no doubt that the figures are still worrying.

What Parents Can Do

• Nurture your relationship with your adolescents. Kids naturally need adults who they can look up to for protection and guidance.
• Take actions to reduce their access to alcohol and weapons.
• Be on the lookout for signs that may indicate that your child has experienced violence or trauma. These include trouble in controlling their behavior, sleep problems, changes in appetite, and being jumpy or easily distracted by some noises.
• Participate in school programs that aim to reduce day-to-day acts of aggression.
• Monitor if your child is being cyberbullied as it can lead to violence.

Early Pregnancy and Childbirth

Another one of the most common adolescent health issues in our country is early pregnancy and childbirth.

In the Philippines, approximately 576 babies are delivered daily by teenage girls.

Early pregnancy and childbirth among adolescent girls puts their health at risk. As per WHO’s data, pregnancy and childbirth is the leading cause of death for girls aged 15 to 19 years old.

What Parents Can Do

• Keep communication lines open. This allows you to monitor your child’s behavior and intervene when needed.
• Talk to your kids about sex and your values and attitudes about it. In this sense, you can encourage them to not have sex until they are ready or give them pointers on the use of contraceptives.
• Be proactive in knowing about their activities and the people they associate with. Remember that their friends have a huge impact on their behavior and how they handle stress.
• For both teenage girls and boys, emphasize the importance of education. Teach them about contraceptive use and help them weigh the risks of unwanted pregnancy.
• Should your teenager become pregnant, ensure that she has access to a good healthcare facility and antenatal care.

Alcohol and Drugs

The irresponsible use of alcohol and drugs is also among the common adolescent health issues that lead to increased risky behavior and reduced self-control.

Due to this, the WHO said that alcohol and drugs may lead to:

• Unsafe sex
• Dangerous driving
• Injuries
• Violence

Drugs and alcohol may affect an adolescent’s overall health and lifespan. But what can parents do to steer their children away from these vices?

What Parents Can Do

• Lead by example. If you’ll drink, do so in moderation. Show them how to be responsible drinkers. For instance, never drink and drive, rather, assign a designated driver.
• Set some family rules about alcohol and drug use and be firm about it. Emphasize that setting these rules to protect them.
• Talk about the negative effects of illegal drugs and how it can affect their future and health.
• Correct their views about alcohol and drug use. Some adolescents drink and use drugs because they think along the lines of “Everybody drinks, so why shouldn’t I?” and “Drugs won’t hurt you anyway!”
• Teach them different ways to say NO, like “No, I’m not into that,” or “I’m sorry, I can’t – my parents would be really mad.”
• Encourage activities and friendships as these will influence their behavior on alcohol and drug use.

Tobacco Use

Since it’s highly related to drug and alcohol use, tobacco use is also one of the most common adolescent health issues in our country.

According to WHO, majority of the adult smokers now started their habit when they were just adolescents. Teens start smoking for various reasons, but one thing is for certain – it brings a lot of negative effects on their overall health.

The long-term effects of smoking include:

• Nicotine addiction
• Higher risk of developing heart diseases
• Increased risk of lung diseases
• Cancer

Additionally, if we’re going to include the list of short-term negative effects, you’ll see things like chronic coughing, shortness of breath, stained teeth, and bad breath.

Since adolescents, especially those who are of legal age, can easily access cigarettes, what strategies can ease them away from smoking?

What Parents Can Do

• Try to understand why your kids are smoking. Some of them smoke to rebel against their parents while others smoke just to “look cool” among their friends. Remind your children that smoking makes them look and feel bad. On top of the negative health effects, remember that it also causes stained teeth, bad breath, and body odor.
• Help them understand the disadvantages of smoking. For instance, remind them that cigarettes are expensive.
• If your kids insist that they can “stop smoking anytime they want,” remind them that nicotine addiction is real and that it is serious.

Key Takeaways

No matter what your adolescent is going through, remember to keep your communication lines open. Allow them to express themselves, but at the same time, empower them with correct information and the potential consequences of risky behaviors.

Violence, early pregnancy, and childbirth, as well as alcohol, drug, and tobacco use, are some of the most common adolescent health issues in the country. In trying to address them, don’t forget that parents have the power to greatly affect their teen’s future health.

Puberty is the special time in the life of a boy or girl when their bodies undergo changes in preparation of becoming an adult. This process usually begins at ages 12 and 16 for boys and between ages 10 and 14 for girls. The changes that occur in boys and girls differ from each other.

What are the changes that occur during puberty?

Girls

The very first sign of change during puberty among girls is the development of their breasts. They may feel an occasional soreness under the nipples as the breasts continue to grow. Do not worry, as this is normal. The girls’ bodies also become curvier and they gain weight on their hips. One of the biggest changes an adolescent girl experience is having her first period.

Boys

When boys reach puberty, their testicles and penis usually get bigger. Their muscles grow, their shoulders become broad, and their voice deepens. They also grow facial hair.

Adolescent boys and girls may also start to get acne. They may also experience a rapid increase in height for the next 2 or 3 years or until they reach adulthood.

Growing hair is also a common sign of puberty among both boys and girls. They will usually see small patches of hair growing under their arms and on and around their genitals. The hair starts out looking thin and scattered. As they go through puberty, it becomes longer and thicker.

What happens inside the body during puberty?

When a young person reaches a certain age, their brain releases a special hormone called the gonadotropin-releasing hormone or the GnRH. This hormone is responsible for releasing two more puberty hormones into the bloodstream. The first is the luteinizing hormone, which triggers ovulation in girls and stimulates testosterone production in boys. The second is the follicle-stimulating hormone, which helps regulate the growth and development of the reproductive processes of the adolescent body. Both guys and girls have these hormones.

For guys, these hormones are responsible for the production of testosterone and sperm in the testes. Testosterone is responsible for most of the changes in a male’s body during puberty, including appearance and growth.

In girls, the hormones target the ovaries and they help produce another hormone called estrogen. Estrogen is responsible for regulating the menstrual cycle and keeps cholesterol levels in control.

Mood changes in puberty

Puberty is a difficult time for adolescents. A lot of changes occur in the body. They now have to deal with acne and body odor, thus they feel self-conscious. Children now encounter new situations and feelings which can affect their psychological and emotional wellbeing.

Adolescents may also find puberty to be a very confusing time. They’re coping with changes in their body. That is why it is very likely for children to experience a rollercoaster of emotions during puberty. They may exhibit sudden mood swings or aggression. They may also develop low self-esteem or body image issues. In some cases, they develop depression. During these times, guidance and support from parents is important.

Sexual drive

As hormones are racing, your teen may become more sexually aware and explore their bodies and their feelings towards others. Be open to your child about how puberty affects their bodies so they know what to expect and do not fear or feel confused by any of the emotions and physical changes they’re undergoing.

At this time, it may also be a good idea to give them the talk about sex. Remember, sharing good, accurate information is better than spreading fear and misunderstanding, as these will greatly affect how they see themselves, understand sex and relationships, consent, and the like.

Key Takeaways

If you are a parent of a child going through puberty, you may face some challenges along with your child. That is why it is important to keep open communication. It is also important to communicate rules clearly and with expectations. Also, remember that it is important to the child during this time to have some independence but you also need to clearly set and communicate limits.

Hygiene Tips for Sweat and Body Odor

Many children do not want to shower every day, especially boys. However, when puberty sets in, kids sweat more than usual due to hormonal changes. While fresh sweat does not smell, it can build up on their skin or clothing. This increases the chance for bacteria to thrive and cause distinct body odor. So, daily showering and changing clothes will be necessary.

Some of the important personal hygiene tips for teens include:

Take a shower at least once a day

You can recommend them to use a mild soap with warm water and focus on the face, hands, feet, underarms, groin, and bottom. Explain to them the importance of washing especially the armpits or groin, where there are many sweat-producing glands in which bacteria can grow quickly.

Wear clean and breathable clothes

Wear clean clothes every day, including socks and underwear. Also, as a parent, you can buy cotton clothes for your kid. This material helps absorb sweat more effectively than most other fabric.

Change the bed linen every week to make sure it’s clean. Also, wash it with hot water to kill bacteria and other germs.

Use a deodorant or antiperspirant

Deodorants will get rid of the odor by covering it up, while antiperspirants stop or dry up the perspiration. They are available in the form of gels, sprays, and creams. You can buy them at the drug store or supermarket.

Tips to Prevent Oily Hair

When an individual undergoes puberty, sweat glands and oil secretions make your kid’s hair greasy, shiny and oily. Washing hair every day, or at least every other day, will enable your child to control oily hair, thus, maintaining hygiene.

You can recommend the following hygiene tips for teens to prevent their hair from becoming excessively hair:

• Wash hair with a gentle shampoo and clean water
• Massage the skin gently to remove dead skin cells, dirt, and excess oil. Advise them to not scrub too hard because it could damage the skin
• Use ‘oil-free’ products

By maintaining good hygiene and addressing sweat and oil, you can prevent also prevent acne and skin infections.

Tips to Prevent Skin Problems

Similar to the hair, your teen can also be affected by the change in their hormone levels. It could lead to greasy skin, clogged pores, pimples, and acne. Here are some hygiene tips for teens when it comes to their skin issues.

• Keep their skin clean by washing it gently twice a day.
• Rinse off the soap or cleanser with warm water and dry the skin with a clean dry towel.
• Try not to squeeze the pimples and only touch the face with clean hands.
• Wash their towels regularly.

Things to Know About Shaving

When a teenage boy starts getting his first stubble, he’s usually overjoyed by the first signs of adulthood. Shaving is an important milestone in a teenage boy’s life. However, it may not be as easy as an overconfident teenager, brimming with hormones, may think it is. It is not difficult either, provided he shaves with care and caution.

It is a good idea for parents to help their teen shave, especially in the first few days.

Below are some quick tips on shaving:

• Buy razors that are specially manufactured for teenagers. Disposable ones may be too sharp for your teenager;
• Make sure that he wets the skin correctly, applies shaving cream and uses the razor gently.

Hygiene Tips for Teens for Oral Health

Teens, sometimes, are too lazy to brush their teeth at night. It not only leads to tooth decay but also causes bad breath. So, brushing and flossing teeth twice a day, once in the morning and once before going to bed, is important for maintaining oral health.

Teens can often be difficult and trying during this period as they act stubborn and experience frequent mood swings due to hormonal changes. As a result, parents must extend patience.

As parents, you may be more successful in making them see reason through subtle persistence rather than by arguing with them. This may only push them away and create a communication gap. Remember, your child is on their way to becoming an adult and would thus demand that they be treated like one.

Self-confidence is key to achieving things that you want to do. If you do not believe in yourself and your abilities, you may find yourself feeling self-doubt and shame. Feeling good about yourself involves looking good and, of course, smelling good, too. If you suffer from excessive sweating and body odor, there is hope! Because there are numerous commercially available body odor treatments.

Nothing ruins a good outfit or hair day like the presence of body odor. When you sweat too much, you may worry about what others may smell and think. On top of that, sweat marks can also form dark, wet patches on your clothes. Not a good fashion statement for any occasion.

Excessive sweating causes body odor, and everyone sweats regardless of age, sex, and gender. Learn more about the causes of body odor, and body odor treatments so you can say goodbye to stinky armpits for good.

The Science Behind Body Odor

Sweating and body odor often come hand-in-hand. If you are prone to sweating too much, then you may be more prone to having body odor. Before learning about body odor treatments, it helps to find out why body odor occurs. And to understand body odor, it’s important to know the importance of sweating.

Sweating, or perspiration, happens when the body releases fluid through the sweat glands located on the surface of the skin. There are two major types of sweat glands in the body, namely:

• Eccrine Glands. The eccrine glands are sweat glands that are located directly on the surface of the skin.
• Apocrine Glands. Apocrine glands are sweat glands found in areas of the body with the most hair follicles like the armpits, groin, and scalp.

Why Do We Sweat?

Sweat keeps the body from overheating. When your body sweats, the moisture found in certain areas of the body evaporates due to exposure to air, which creates a cooling effect.

Sweat, however, has a major downside: odor. It is important to take note that sweat itself does not have a smell. However, when bacteria on the skin interact with sweat, it causes body odor.

Also, around puberty, a sudden increase in body odor in females and males is normal. This is because hormones stimulate the apocrine glands which cause a person to sweat more. Aside from hormones, many factors also contribute to body odor.

But sweating is a normal and healthy body function.

What Causes Body Odor?

Understanding why you sweat helps doctors determine what appropriate body odor treatments are right for you.

Factors that can trigger or worsen body odor include:

• Hot or humid weather
• Exercise or physical activity
• Being overweight or obese
• Hormone fluctuations
• Being stressed or anxious
• Hyperhidrosis

Hyperhidrosis

If you find yourself sweating too much, even if you have no reason to be sweating, then you may have a condition called hyperhidrosis. Hyperhidrosis is excessive sweating in areas such as the armpits, soles of the feet, and even the palms.

Hyperhidrosis is not fatal, but it can make a person extremely self-conscious or embarrassed, especially when accompanied by body odor. This condition has two types, namely:

Primary Focal Hyperhidrosis

Primary focal hyperhidrosis can occur to any healthy person, and there is excessive sweating in some areas of the body like the feet, palms, underarms, or face.

This type of hyperhidrosis has no medical explanation. Doctors believe that overactive sweat glands cause this.

Secondary Hyperhidrosis

Secondary hyperhidrosis is the excessive sweating linked to medical conditions like gout, diabetes, thyroid problems, nervous system disorders, etc.

For those whose excessive sweating has interfered with their lives, body odor treatments mostly involve addressing the sweating. Treatments for hyperhidrosis are available. Consult your doctor to know more.

How Do I Prevent Body Odor?

Aside from seeking out body odor treatments, addressing mild body odor can be a matter of incorporating simple hygiene practices into your daily routine. If you would like to avoid body odor, make sure to:

• Take a bath daily and make sure to wash all parts of your body with soap. If you live in a place where the weather is particularly humid, try to wash whenever you feel particularly sweaty.
• Wear clean clothing, and, if possible, wear clothing appropriate to the weather. Also, try to buy clothes made from a breathable material like cotton.
• Avoid spicy or pungent food.
• If you are wondering how to get rid of armpit odor without deodorant, shave your armpits. If the underarm area has less hair, there are fewer chances of bacteria interacting with sweat.

How is Body Odor Treated?

Doctors can treat hyperhidrosis through medical interventions. However, body odor cannot technically be treated. Below are the possible treatments for excessive sweating that cause body odor:

• Antiperspirants. The first course of action that a dermatologist may recommend for excessive sweating is an antiperspirant, which also doubles as a deodorant.
• Botulinum Toxin Injections. Botulinum toxin injections, also known as botox, can be used for those suffering from excessive sweating in the armpits. Doctors inject tiny amounts of botox into different areas of the armpits, and these prevent chemicals in the body from stimulating the sweat glands.
• Medication. Your doctor may prescribe medication that can help prevent the sweat glands from perspiring. This type of treatment is not advisable for those who exercise or live in hot climates.
• Surgery. If all else fails, your doctor may suggest surgery that involves removing some sweat glands or a sympathectomy.

Sympathectomy is a surgical procedure that involves destroying nerves that send signals to the sweat glands. It is important to note that these surgeries have associated risks like infection or scarring.

Key Takeaways

In conclusion, body odor can rob anyone of their confidence and make social situations awkward. Excessive sweating is usually the leading cause of body odor, which can be treated through medical interventions or hygiene practices. Though there is no exact remedy or procedure to rid a person of body odor, there are lifestyle changes they can adopt as well as procedures to treat excessive sweating.

Aerobic exercise also referred to as cardio, are physical exercises that require oxygen throughout the process. Adequate oxygen is needed to meet the energy demands of the body due to aerobic metabolism. There are quite a number of health benefits of aerobics exercise.

These types of exercises can be low to high intensity, from walking to jogging to long-distance running or even swimming.

Aerobic exercises involve the repeated movement of large muscle groups of your body, like those in your arms, legs, and torso.

As the activity progresses, you’ll breathe deeper and faster to ensure that your blood gets the maximum amount of oxygen required. Thus, your heart beats faster to pump and increase blood flow to your muscles.

What are the Health Benefits of Aerobics Exercise?

When done properly and regularly, people of all ages can enjoy the health benefits of aerobics exercise.

Improve Physical Fitness

Aerobic exercises promote overall physical fitness, as it can target major muscle groups of your body.

During the first few sessions, it’s common to feel tired after doing cardio exercises, especially if you’re not used to doing a lot of physically demanding tasks.

But as you progress with your exercise regimen, you’ll notice a significant improvement in your strength, stamina, and endurance. Soon, you’ll barely feel fatigued the next day.

Keep Viruses Away

Regular aerobic exercise can help activate and boost your immune system.

You’re less likely to contract viral illnesses like the common cold and flu. It’s also a good way to prepare yourself for unknown illnesses.

Boosts Heart Health

One of the great health benefits of aerobics exercise is how it can improve heart health.

Exercise promotes circulation and more efficient heart function, and you’ll see improvements in your stamina and endurance.

Regular aerobic exercise also keeps your arteries clear and reduces the risk of diseases such as hypertension and stroke.

Minimizes Health Risks

Through regular cardio exercises, you can significantly reduce the risk or delay the onset of many health problems like obesity, hypertension, diabetes, and stroke.

Many of these are considered lifestyle-related illnesses, which occur due to a sedentary daily routine, eating too much and moving too little, and other vices that contribute to poor health.

Taking 30 minutes to an hour every day to walk or jog can help reduce these problems.

Improve Your Mood

When you do cardiovascular exercises, your body releases endorphins. These are natural painkillers that will enable you to exercise longer without feeling tired or strained.

Endorphins are also known to bring about feelings of happiness and well-being. Exercise gives you a dose of happiness that improves your mood throughout the day.

Defy Aging

Well, growing old is inevitable, as we all reach that age where our hair turns gray, skin starts to sag, and we get tired more easily. With regular cardio exercises though, you can at least try to keep the clock from turning by keeping your muscles strong and healthy.

You won’t lose your mobility as fast as you would when you don’t exercise. You can reduce the risks of falls and injuries if you are still quite fit and nimble even in your 60s. Aerobic exercises also keep you sharp, so you can protect your memory as you grow older.

Making the Most of the Health Benefits of Aerobics Exercise

Do Keep a Workout Schedule

Even if you can only do a bit of jogging or running for 30 minutes to an hour in the afternoon because of a busy work day, it’s better to prepare a schedule beforehand and stick with it.

Whether you want to do it every other day or every single day for shorter periods, it’s important to keep that routine until your body becomes familiar. When you don’t break a sweat anymore, it’s time to increase the intensity depending on your health goals.

Don’t Push Too Hard When You Skip A Day

When you miss a day in your workout schedule, the tendency is to make up for it the next day. Okay, you feel guilty from taking the time off because of something else, but making up for it won’t really solve anything.

You won’t have enough time to recover to perform optimally on your next workout session. Your whole schedule will be messed up and you won’t see real progress. Instead of pushing hard the next couple of sessions, you can just extend your schedule for another day or two.

Do Take Time to Rest When You Feel Too Sore

If you think you’re too sore, just let your body recover rather than pushing it past its limits. Your muscles need time to recover and repair, and when you don’t listen to it, exercising might end up doing more bad than good.

If you feel like you’ve been a couch potato for too long, your first step to fitness would be to stand up, stretch your legs, and move about. There are a lot of exercises that you can do even with limited time and space.

You can go with aerobic or cardiovascular exercises, which have low to high-intensity options you can choose from. Start exercising today and enjoy the benefits that a good workout can give you in the future.

Exercise is essential for every person’s overall health and well-being. There are numerous benefits of exercising at home, including improved overall health.

With the recent changes in our lifestyles brought about by the COVID-19 pandemic, gyms and public spaces have been off-limits to the general public as part of social distancing measures.

Because of this, our daily workout routine at the gym or our usual early morning run has become a thing of the past.

Staying indoors for a prolonged period of time can definitely take its toll, which is why it’s still important to get the right amount of physical activity.

Read on to learn more about the types and benefits of exercising at home, and why it would be a good addition to your daily routine.

At-Home Exercises: The Benefits of Exercising at Home

Many studies have proven that exercise is linked to overall improvement in health and well-being.

Here are the different ways exercise can greatly impact your health:

At-home exercises can reduce the risk of heart disease

When we exercise, our muscles, heart, and lungs are doing a lot of work. Our heart becomes stronger, which is essential in order to prevent heart disease.

Exercising also improves circulation and helps encourage the body to produce more oxygen.

Exercising improves the quality of sleep

Current studies are working towards discovering the precise link between physical activity and sleep. However, exercise has already been proven to help improve sleep quality.

Physical activity causes the body temperature to rising and plateau a few hours later, which can help you fall asleep much faster.

Exercising helps improve mood

To ease anxiety and improve mental health, exercising can truly help.

Physical activity helps stimulate the brain to release endorphins, which are hormones that can help you feel happier. Research has shown that exercise is associated with reduced tension, anxiety, and depression.

Exercising keeps you in shape

This is one of the primary reasons why people work out: to stay fit, whether your fitness goals are weight loss or toning muscles.

Exercising can help burn calories, which in turn, can help prevent obesity. Dieting can lead to loss of muscle, but exercise can help maintain muscle mass while dieting. Combined, you can even manage your weight better.

Exercising strengthens bones and muscles

As we age, our bones and muscles tend to weaken. But by incorporating physical activity into our daily routine, we can strengthen our muscles and bones.

Exercise helps slow down the loss of bone density.

You can get the same benefits at home vs at the gym. Consistency and discipline are the key factors to achieving this. Getting a full-body workout without gym equipment or a trainer is completely possible.

At-Home Exercises: Where Do I Begin?

Setting up your workout routine at home isn’t as overwhelming as it looks. The goal isn’t to mimic what you do at the gym, but to be able to incorporate exercises that give you the same benefits.

The great thing about doing your exercises at home is that you have much more room to improvise. If you’re feeling particularly sore or tired on a specific day, you can change up your routine to something less intense.

Making the Most Out of The Benefits of Exercising at Home

Before selecting exercises and creating your routine, it’s best to keep the following factors in mind.

Establish Your Fitness Goals

Do you want to lose weight? Do you want to become more muscular? Or, do you simply want to involve exercise in your day-to-day life? These fitness goals will guide you in selecting the type of workouts you’ll be doing at home.

There are a number of exercise routines you can adopt, depending on your goals: yoga, pilates, or high-intensity interval pieces of training are just some of your choices.

Practice Time Management

Allocating time for an at-home exercise session can be a challenge.

This is why it’s important to consider how much time you’re able to set aside for working out. Factor in the time you’re going to use for other things like cleaning, cooking, or schoolwork.

Don’t feel so discouraged if you only have 10-30 minutes per day. Studies recommend at least 30 minutes of moderate physical activity (including exercise) five or more days a week to keep you in shape.

Keep it simple

Your at-home workout routine doesn’t need to be as elaborate as routines at the gym.

Designing a workout that involves focus on the following areas will help you make the most out of it:

• Core, or the abs and the lower back
• Hamstrings and buttocks, which are the backs of your legs
• Quads, or the front portion of the legs
• Back and biceps
• Chest and shoulders

At-Home Exercises: Safety Tips

The pros of exercising in the comfort of your own home definitely outweigh the cons.

However, one of the major downsides of at-home exercises is the risk of injuring yourself. Without a trainer keeping an eye on you, it can be too easy to accidentally pull a muscle or overextend your body.

Here are a few ways you can prevent any injuries or accidents while exercising at home:

Never skip the warm-up

Warming up before a workout session is extremely important in order to lessen any soreness or discomfort you’ll feel after the exercises. Warm-ups will also prepare your muscles for movement.

Take it slow

Before jumping into the more intermediate workout routines, start with easier ones. Starting slow and increasing the intensity of your routines as you go will decrease the chances of getting exercise-related injuries.

Clear out the space

When setting-up your workout space, take extra precaution in making sure that the floor is dry and that there are no sharp objects on the floor. If you can, make use of a yoga mat. A yoga mat will help cushion your hands and feet and will make sure you don’t slip while you exercise.

Key Takeaways

Exercising at home has the same benefits as running or working out at the gym. At-home exercises are also more convenient and make it easier to incorporate physical activity in your daily life.

Setting goals, being consistent, and following your routine will make sure you get the most out of your at-home workout session.

What is the importance of fitness to everyday living? It is very important because your level of fitness affects your health and overall quality of life. We often hear that we need to exercise regularly and take care of our bodies. However, it is necessary to distinguish some commonly interchanged terms: fitness, physical activity, and exercise.

What is fitness?

Fitness refers to a set of attributes that people have. In contrast with physical activity and exercise, fitness is more about the state of the body. Research defines physical fitness as the ability to vigorously carry out daily tasks without fatigue and with ample energy to both enjoy leisurely activities and deal with unforeseen emergencies.

While the definition may be conceptually sound, things such as vigor, alertness, fatigue, and enjoyment are more difficult to measure. The most evident components of fitness can be put into two groups. The first relates to health while the second relates to skills that measure athletic ability.

What is physical activity?

Physical activity is any bodily movement produced by skeletal muscles, resulting in the expenditure of energy. The energy can be measured in kilojoules (kJ) or kilocalories (kcal). All people perform physical activity to sustain life; however, the amount is largely subject to the amount of effort put in. This may vary considerably from person to person, as well as for a given person over time.

The categories of physical activity depend on the time when the activity is performed—for example, (1) Sleep, (2) Work, and (3) Leisure time. Physical activity also comprises several elements:

• Body movement via skeletal muscles
• Results in expenditure of energy
• Action related to physical fitness

What is exercise?

Exercise is often used interchangeably with physical activity, though the two terms are not synonymous. Rather, exercise is a subcategory of physical activity and refers to any form of physical activity that is structured and repetitive in nature. It also has the main objective of improving one’s body physically.

Fitness Benefits

The importance of fitness to everyday living lies in the myriad of benefits for those who achieve and maintain good physical fitness. Some of the major benefits of physical fitness include the ability to perform tasks without becoming tired or sustaining an injury, increased energy levels throughout the day, lower risk for cardiovascular diseases and heart problems, the prevention or slowing down of balance, bone, and muscle deterioration in later stages of life, and the improvement of self-esteem, mood, and mental health.

Methods of attaining physical fitness also vary from person to person. While many individuals rely on traditional exercise, other types of activities related to labor-intensive jobs, household work, and daily tasks can also contribute to one’s physical fitness.

This means that it is possible for people who don’t have much free time to become physically fit without hitting the gym or going on runs that last for hours. Low-impact exercises such as walking up and down the stairs and to the store, gardening, walking the dog, and cleaning the house can also help improve one’s health. These activities can complement weekend workouts or short exercise sessions throughout the week and a healthy diet.

Types of Fitness Exercises

What exercises can you do to improve your fitness? There are many forms of exercise that aim to improve specific aspects of physical fitness:

Endurance and Cardio. This refers to activities that aims to improve your heart rate and breathing. These exercises aim to work on your stamina and keep your circulatory system, lungs, and heart-healthy. Examples of such activities include running, swimming, jumping jacks, and sports like boxing.

Flexibility. These exercises stretch your muscles and keep your body flexible to reduce the risk of injuries while exercising. Examples include forward and side lunges, cross-overs, knees to chest stretches, and standing hamstring stretches.

Strength. These activities aim to improve muscle strength and tone. Strength training comes naturally to certain individuals, such as workers that perform manual labor. Examples include weight lifting, hill walking, cycling, push-ups, sit-ups, pull-ups, working with resistance bands, and heavy labor such as shoveling.

Balance. Balance exercises are physical activities that involve maintaining balance when moving while on uneven surfaces and unsafe areas. Performing balance exercises also helps prevent falls. Examples of such exercises include balancing on one foot, balance walk, tai chi, and leg lift with dumbbells.

Sports injuries and fitness motivation

Sports injuries are always a risk for individuals that are aiming for fitness. Preparation and a proper warm-up are key for preventing injuries. It’s also important to follow a routine that is suitable for your current level of physical fitness. That’s why it is best for people who are new to exercise to consult a doctor and a licensed fitness instructor when constructing an exercise routine.

Maintaining motivation is also important for reaching one’s physical fitness goals. Many people may lose motivation when they don’t lose weight or build muscle as quickly as they hoped. Remember that the most sustainable way to achieve and maintain physical fitness is to work slowly and steadily towards your goals. If you feel yourself losing motivation, speak to a doctor or fitness instructor on how to adjust your exercise routine.

Key Takeaway

The importance of fitness to everyday living is something that can’t be understated. Being physically fit allows us to complete daily tasks—from carry groceries to opening jars to walking up and down the stairs—easily without injury or fatigue. It also has benefits for our mental health, cardiovascular system, respiratory system, and our physical condition later in life.

5 Common at Home Workout Injuries and How to Prevent Them

Tendinitis

Tendinitis, as the name implies, is what happens when a tendon gets inflamed. This could result from overuse of a tendon, or by having improper form while exercising.

One common scenario is when you’re trying out a new exercise, and you’re not quite sure how to do it. This can happen if you’re at home and there’s no one else to guide you or teach you how to do the exercise without injury. If you keep doing it with the wrong form, your tendons could get inflamed.

Another way that this can happen is if you exercise too vigorously. Some types of exercise need to be done slowly and deliberately, such as when you’re lifting weights or doing squats. If you try to rush through these exercises, you can potentially overwork your ligaments and cause an injury.

When exercising, it would be best to do things slowly and to focus on having the right form. If you’re unsure of how to do an exercise, ask for help or skip it for now to avoid injury.

Muscle Cramps

Cramps can cause very sharp and sudden pain, and in some cases, you can actually see your muscles contracting.

In order to prevent muscle cramps, make sure that you drink water or drinks that provide electrolytes such as sodium, calcium and potassium. Try to avoid working out too hard, or overworking a specific muscle for long periods of time.

Sprains

Whenever your ligaments get stretched or torn, it’s referred to as a sprain. A sprain can be considered first-degree, second-degree, or third-degree.

First-degree sprains are when the fibers of the ligament get stretched, but not torn. Second-degree sprains are when some ligament fibers are stretched, while some are torn. Third-degree sprains are when all of the fibers of a ligament are torn.

Sprains can take anywhere between two to six weeks to heal. During this time, any strenuous physical activity should be avoided, since it could cause the ligament to get injured once more.

In order to prevent strains, it’s important to keep your muscles strong and try to avoid exercising or working out if you’re tired or if you feel pain in your ligaments. It’s also a good idea to avoid exercise if you feel too tired in order to avoid sloppy footwork and accidents.

In general, it’s also a good idea to be careful when engaging in physical activity to avoid sprains.

Strains

Strains are also known as pulled muscles. Additionally, both muscles and tendons can get strained.

Similar to a sprain, a strain happens when a muscle or a tendon gets stretched or even torn. The most common areas that experience muscle strain are the neck, hamstrings, lower back, and shoulders.

Recovery from strains can take anywhere from three to six weeks before it can heal. While recovering from a strain, it would be best to avoid strenuous physical activity, especially any activity that involves the muscle that has been injured.

Warming up before any exercise is believed to help prevent strains. It would also help to start with less strenuous activity, and slowly build up to a more intense activity while you are working out.

Slipped Disc

A slipped disc is relatively rare among workout injuries. It happens when one of the soft, rubbery discs that sit in between your vertebrae is pushed out. This can happen as a result of lifting heavy weights with improper form or putting too much strain on your back muscles.

Recovery from a slipped disc can take about four to six weeks. However, some cases might require surgery if it’s particularly serious.

In some cases, a slipped disc can actually push on the nerves in your back and cause severe pain. This is why this type of injury should be avoided as much as possible.

In order to prevent a slipped disc, always remember to use your legs, and not your back muscles when lifting. Having good posture when exercising can also help lower your risk.

Key Takeaways

Exercise is very important to our overall health. Not only does regular exercise keep us strong and healthy, it also improves our mental health and overall well-being. However, it is important to take the necessary precautions in order to avoid serious injury while exercising. By following these tips, you can stay fit and healthy, and injury-free while exercising at home.

Regular exercise reduces cancer risk, a study finds

A new study from the National Cancer Institute concluded that regular exercise lowers the risk of many types of cancer.

The research, which is now published in JAMA Internal Medicine, reviewed 12 extensive studies with over 1.4 million participants. The investigators then pooled the subjects’ details, such as their physical activity and the diseases they developed, which include 190,000 cancer cases.

Afterward, the researchers compared the study participants’ rates of cancer with their levels of physical activity. Results show that compared to the least active participants, the most active subjects have 7% to 38% lower rates of the following cancers:

• Kidney
• Lung
• Colon
• Esophagus
• Head
• Neck
• Bladder
• Rectum
• Breast
• Myeloma
• Myeloid leukemia

Many experts believe that this carefully conducted study with over a million participants further supports the theory that performing regular exercise lowers the risk of cancer.

Although the study did not answer the question, how does exercise reduce cancer risk?, medical experts have some theories. According to them, being physically active lowers the risk of cancer because:

It regulates our hormonal levels

One of the possible reasons why regular exercise lowers the risk of cancer is that it controls the production of hormones in the body.

You see, some hormones, when produced excessively, encourage our cells to multiply out of control. This uncontrolled cellular multiplication leads to the occurrence of tumors.

For instance, high levels of the hormone estrogen cause the unnecessary multiplication of the breast cells, which can result in breast cancer. Too much insulin can also promote tumor growth.

According to reports, performing regular exercise can lower our estrogen levels and improve our insulin sensitivity.

It improves our bowel movement

Did you know that poor bowel movement can contribute to the increased risk of developing colon cancer?

The more time the waste products stay in the large intestine, the more our digestive tract is exposed to cancer-causing agents (carcinogens).

Physical activity helps move waste quickly along the colon, which reduces its exposure to carcinogens.

It promotes healthy weight

Does exercise reduce cancer risk because it promotes a healthy weight? Experts highlight that, yes, it does.

Various medical studies indicate that excess body fat may increase cancer risk by affecting:

• The body’s inflammatory response
• Cell and blood vessel growth
• How a cell can survive longer than normal
• The cells’ ability to spread to other parts of the body (metastasis)

Moreover, the American Cancer Society pointed out that excess body weight can be responsible for about 5% of cancers in men and 11% in women in the US alone. Being overweight and obese can also be responsible for about 7% of cancer deaths.

Since exercise helps promote a healthy weight, doctors emphasize that it can also reduce cancer risk.

It boosts our immune system

Finally, since exercise boosts the immune system, it can also reduce our cancer risk.

In a research paper or study titled, Exercise could fortify the immune system against future cancers, the investigators analyzed the relationship between physical activity and immunity. They worked with 16 cancer survivors, all of whom, save for one, recently finished chemotherapy.

• At the start of the clinical study, they took blood samples from the subjects and checked their T cell levels.
• T cells are specialized cells that are capable of fighting infections as well as cancer cells.
• Previous trials already identified that cancer survivors often have “senescent” T cells, which means that their T cells are no longer as effective as before in fighting infections and cancer.

According to study leader Laura Bilek, if the cancer survivors can build a population of healthy, capable T cells (naïve), they have a better chance of regaining a normal immune system and cancer-fighting ability.

• To find out if exercise helps build naïve T cells, Bilek and her team enrolled the participants in a 12-week exercise program.
• At the end of the program, the researchers took another set of blood samples from the study subjects to see if there are changes in their T cells.
• Surprisingly, the ratio between senescent and naïve T cells changed favorably in most cancer survivors – the majority of them gained more naïve T cells.

With these results, the study suggests that exercise can get rid of unhelpful T cells and make room for the more effective, naïve variety. This can help avoid secondary cancers in survivors; it may also reduce the chance of cancer for those who never had it.