Health & Home (March - April 2018)

Courage and compassion: Marawi women Dr. Hans Diehl:

Pioneering Lifestyle Medicine

Foods for fertility When kids feel entitled

The Best Life

CONTENTS 6

16

Jayden on How to Be Strong

By Marlo Schalesky

Walking, falling, and going forward

Ego Depletion

By Rose Fres Fausto

Understanding, strengthening your willpower

10

Love Is Patient, Love Is Kind

12

A Smoke in the Crowd

By Rubelyn D.P. Gaa

Not your ordinary campus love story

Avoiding, evading secondhand smoke

14 18

Faces of Fortitude: Women in Marawi

Some parents’ nightmares

By Jade Y. Soreño

The Fertility Diet

32

Atheist or Religious?

The Brain Beneath the Bias

Better food, better chances of pregnancy Lifestyle Medicine: Back to the Future

By Johann Kim T. Mañez

By Janet R. Tolete

From CHIP graduates

By Rowena R. Antemano

Dissecting the differences

34

"Shoe-i-cide": How Deadly Are High Heels?

By Evelyn V. Almocera

The ugly truth and survival tips

38

Indulge in Island Hopping

40

Technology for Teachers and Students

By James M. Fajarito

Bring along these reminders

By Teofilo C. Esguerra, Jr.

Maximizing for learning

By Sue Radd

A new but old approach to healthcare

24

Stories of Hope and Healing

By Karen Holford

Warmth amid the cold conflict

22

27

By Nathanlie M. Baldoza

When Kids Take Charge

21

March-April 2018

42

Ballerina String Art

46

The Black Hole

By Czarina V. Budayao

Too many yarns? Try this one!

By Julián Melgosa and Michelson Borges

For those sucked into hopelessness

Sharing the Best Life: CHIP and Dr. Hans Diehl

By Janet R. Tolete

Breaking new ground in healthcare

28

Beets Beat High Blood Pressure

By Arlene May G. Corpus

Why they’re bombastic

Coming up… Is There Forever? • Preparing for a Potluck • When Only Grades Matter • My Kids Are Overweight • Fatherhood and Reflecting God • The Power of Thought • How to Be a State Witness

2 Health & Home

March-April 2018

SUBSCRIBERS SECTION SUBSCRIBERS SECTION

By Randy M. Magsalos

COLUMNS COLUMNS 3 Subscribers Section

By Randy M. Magsalos COLUMNS 3 Subscribers Section

By Randy M. Magsalos

SUBSCRIBERS SECTION

A Dream Come True A Dream Come True A Dream Come True

By Randy M. Magsalos

A Dream True By Randy M.Come Magsalos

45 5 8 58 8 30 30 30 31 31 31 31 31 36 36 36 37 37 37 43 43 43 44 44 44

A Dream True Living Best Life By Lucilethe B. Come Tañalas Passion and Purpose iContact Living the Best Life By Lucile B.by Tañalas Compiled Dexter O. Quiñones iContact Living the Best Life Consult Your Lawyer Compiled by Dexter O. Quiñones iContact By Atty.

Silvino L. Sumagaysay, Consult Your Lawyer Jr. Compiled by Dexter O. Quiñones Right Privacy Online By Atty.to Silvino L. Sumagaysay, Jr. Consult Your Lawyer Personal Answers Right to Privacy Online By Atty.

Silvino L. Sumagaysay, Jr. Arnold C. Answers Serra Personal Right to Privacy Bearing Everybody’s Burden

By Arnold C. Serra Online Personal Answers Dear Doctor Bearing Everybody’s Burden By Arnold Serra LindaDoctor L.C.Varona Dear Bearing Everybody’s Jet Lag and Sleep Burden

By Linda L. Varona Dear Doctor Personal Answers Jet Lag and Sleep By Linda Varona ArnoldL.C. Serra Personal Answers Jet Lag and Sleep When It’s Time to Let Go

By Arnold C. Serra Personal Answers Share a Thought When It’s Time to Let Go By Arnold Serra Mark Jubilee M. Matira Share aC.Thought When It’s Time Let Go Eating With the Mind and Heart

By Mark Jubilee M.to Matira Share a Thought Food for the Family Eating With the Mind and Heart By Jubilee M.Family Matira

By Mark Miriam R.the Estrada Food for Eating With the Food for Less

By Miriam R. EstradaMind and Heart Food for the Word forLess the Family World Food for

By Miriam R.M. Estrada Petronio Genebago Word for the World Food forSense Less Making of Marawi and By Petronio M. Genebago Tragedy Word for the World Making Sense of Marawi and By Petronio M. Corner Genebago Children’s Tragedy Making Sense of Marawi and By Janet R. Tolete Children’s Corner Tragedy Why Sweat Makes the Skin Wet

By Janet R. Tolete Children’s Corner Why Sweat Makes the Skin Wet

By Janet R. Tolete

Why Sweat Makes the Skin Wet

ABOUT THE COVER More Than Thriving and Achieving. The best life is life enjoyed to the fullest, doing the best we can and being the best we can, whether we’re 4 or 64.

Photosin inthis this issue 123rf.com Photos issueare arefrom from 123rf.com unless otherwise otherwise credited unless credited.

Photos in this issue are from 123rf.com Cover photo by shutterstock.com unless otherwise credited.

Photos in this issue are from 123rf.com unless otherwise credited.

photo courtesy of Randy Magsalos

34 Subscribers Section Passion Purpose A Dream and Come True By Randy M. Magsalos Lucile B. Tañalas 4 Passion and Purpose

II I

t was way back in college I firstback sawin my aunt’s twhen was way college collection of Health and Home when I first saw my aunt’s magazines.

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Team the Pingrises collection many My coteachers borrow my have inspire meand to pray forofa them good and also subscribed and bought collection andin many of themother have happy family the future. books for their children. also and bought Mysubscribed coteachers borrow myother Every quarter of thehave year books forfourth their children. collection and many of them finds me anticipating my book Every fourth quarter of the year also subscribed and bought other edition. finds me my book books foranticipating their children.

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Every quarter oftothe year entire Health & Home family.

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I also edition. more hands homes.will My pray that theand magazine reach I hope God continues to bless the subscription is all worth it—aI also very more hands homes.

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Randy Man-on Magsalos teaches at New Nongnongan National High School in Don Randy Man-on Magsalos teaches at New Carlos, Bukidnon.

Nongnongan National High School in Don Carlos, Bukidnon.

Randy Man-on Magsalos teaches at New

Nongnongan National High March-April School in Don Health & Home 2018 Carlos, Bukidnon.

Health & Home March-April 2018

3 3

Health & Home March-April 2018

3

Depletion

By ROSE FRES FAUSTO

W

e all aspire to be that disciplined person with tremendous willpower who does the right thing whether someone is looking or not. This ability to resist short-term gratification in pursuit of long-term goals also goes by other names: determination, drive, resolve, self-discipline, self-control, and many more. We oftentimes think

6 Health & Home

March-April 2018

that it’s a matter of either we are that person or we’re not.

Our topic tells us that it’s not a simple matter of being “it” or not at all.

This is what behavioral scientists call ego depletion. “Ego” is used here in the psychological sense, which is the organized and critical part of thinking that balances our physical desires and moralistic aspirations.

Ego depletion refers to the idea that, yes, we all have willpower or self-control but this draws upon a mental resource.

As in

The cookie experiment

In 1998 psychologist Roy Baumeister, together with wife, Diane Tice, and other scientists, conducted an experiment1 on self-control. In the room where the experiment was conducted, cookies were baked giving the place that yummy aroma. They stacked some of the freshly baked chocolate chip cookies on one plate beside a bowl of white and red radishes.

It was earlier explained to the participants that the experiment was on taste perception and that they should not eat at least three hours before the experiment.

With the aroma of freshly baked cookies and the two kinds of food in front of him, each participant was asked to eat his assigned food (radish only or cookies only). The experimenter left the participant to eat and went to the adjacent room with a one-way mirror to observe.

After partaking in his assigned food, the participant was asked to do an unsolvable problem.

The experimenters recorded the time each participant spent on solving the problem before giving up. There was also a control group, the no-food group. Participants were not asked to eat anything nor did they smell the freshly baked cookies, but went straight to the problem solving.

Here are the results: The radish condition quit the soonest, an average of 8 minutes. The cookie and no-food conditions didn’t differ in their time at 19 minutes.

And so Baumeister, et al., called this “ego depletion.”

The participants who had to exercise self-control just eating

Model not subject of article

Ego

any resource, this is also limited and can be used up; hence, our ability to make rational decisions is a limited resource that can be drained by decision overload and extreme fatigue.

Grace

in the Act

Love Is Patient, Love Is Kind

By RUBELYN D.P. GAA

H

e was in the senior year of his second course, while I was fresh out of high school. Considering our age gap, I fondly called him “Kuya” or older brother. Likewise, he considered me his younger sister.

There wasn’t a day that we would not see each other and talk about anything and everything. I would tell him my goals and even my campus crushes. He would relate to me his past experiences with his exgirlfriends. I would laugh at his stories but also learn from his heartaches.

Every day we would eat and study together, helping each other with assignments and projects.

His presence made my stay in the boarding school fun despite my homesickness. When the semester ended, I landed as top of my class and credited him for helping me.

Deep in depression

Then it happened. While at home for the semestral break, I grappled with a terrible dilemma: to pursue

10 Health & Home

March-April 2018

my studies in my old school or to stay and settle for a nearby college.

You see, my fisherman father and fish vendor mother struggled to send me to a distant school. I felt guilty having a good time while my parents worked so hard. There were times when they sacrificed my siblings’ needs just to send enough for my fees and allowance.

All the while, I desperately longed to go back to Bacolod, pursue my dreams, and be with my friends again. I was confused until I could no longer bear it. Depression hit me.

News spread in school that I was mentally ill and I could not make it to school that second semester.

Upon hearing my predicament, the guidance counselor called my closest friends and informed them of her willingness to go to Leyte to fetch me. She believed I could be well and return to school.

“I need one of you to go with me,” Ma’am Tess announced. Without hesitation, Kuya volunteered.

Seeing our guidance counselor and Kuya, I felt light shine on me.

They talked with my parents and assured them that I would be well if I were in school. They asked me if I would be willing to go with them. I nodded. After pleading with school administrators, I was enrolled.

Holding on

That whole second semester, Kuya juggled between studying and taking care of me. He would supervise my meals, medicines, and school activities. There were times when I would fall asleep in class or in church because of my medicines, and he would patiently take me and lead me to the dormitory.

Most of his free hours were spent accompanying me for therapeutic long walks on campus. At times when my depression haunted me, he prayed for me and told me inspiring stories.

Some students and teachers did not like the idea of seeing me in school

Jayden on How to Be Strong

By MARLO SCHALESKY

I

Model not subject of story

held my breath and watched as Jayden struggled to pull himself up using the planter in my office. At eight months old, he was determined to master the art of standing.

For him, it didn’t matter that just that morning he’d fallen twice, hit his face on the floor both times, and given himself a red nose and forehead. He’d cried loud and hard each time, but after a few moments, he was back at it again. Working, stretching, striving to do more, to stand longer, to see beyond what could be seen from all fours. He was indomitable in his desire to see his world from new heights.

So, he pulled, he grunted, he wobbled, he swayed. And finally, he did it. He stood tall and

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March-April 2018

Faces of Fortitude:

Women in Marawi

By JADE Y. SOREÑO

W

e don’t know if our husbands are still alive.”

Naima, 26, struggled with the words even in her Maranao dialect, as she cradled her 3-month-old son, her youngest of five children.

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March-April 2018

Volunteers had come to deliver bags of clothes, toiletries, and noodles to refugees at Barangay Buru-un, the closest evacuation center the military would allow individuals to go to.

There they met Naima and her family.

photos courtesy of author

Naima Abdullah relates how she and her kids escaped the violence in Marawi City.

Lifestyle Medicine: Back to the Future

By JOHANN KIM T. MAĂ‘EZ

D

oes history truly repeat itself?

When it comes to the practice of medicine and healthcare, we see that the answer to this conundrum is nothing short of a YES! To illustrate this special point, let me share with you some revealing information that I hope will both enlighten and inspire you.

More than two thousand years ago, a Greek man named Hippocrates of Kos, also known as Hippocrates II, quite literally created a system of healthcare that helped establish Medicine as we know it today.

Back then, there were two schools of medicine. One called Knidian, which focused on diagnosing a health condition, without thought of how the condition developed or what caused it.

On the other hand, the Hippocratic school, or Koan, although they did give general diagnosis, their focus was on prognosis and the care of the patient.

Hippocrates taught strict professionalism in medicine. He taught that physicians should be well-kempt, honest, calm, understanding, yet mean serious business. It was Hippocrates who gave importance to scientific observation and documentation of illness and mandated physicians to record their findings and medicinal methods carefully and clearly, so that these could be passed down to other physicians for learning.

22 Health & Home

March-April 2018

Sharing Best Life the

CHIP and Dr. Hans Diehl

By JANET R. TOLETE

Reversing a death sentence Being diagnosed with these diseases usually comes with consequent complications, the frightening possibility of going under the knife (think “bypass surgery”), or at least a lifetime of medications. Death may even feel suddenly imminent.

Groundbreaking research, however, brings hope. More and more scientific studies have shown that these diseases could be dramatically reversed by changing how we eat, move, sleep, relate to others, and manage stress.

24 Health & Home

March-April 2018

photo courtesy of Dr. Hans Diehl

T

he good life” is an oft-repeated phrase in advertising, an ideal that is used in selling products ranging from cars to chocolates. The pattern of consumption presented in these advertisements, however, has likely proven deadly.

No doubt, multinational companies pour loads of money into advertising tasty but unhealthy foods. In October 2017 The Street reported that McDonald’s was trying its best to maximize use of its annual budget of US$2 billion for advertising worldwide.1 Indeed, some sectors of society work hard and pay big to influence how people should live, particularly in how they should eat.

The result? A dramatic increase in noncommunicable diseases (NCDs) or so-called “lifestyle diseases.”

In the Philippines alone, the World Health Organization (WHO) reported that about 67 percent of total deaths in 2012 could be attributed to NCDs.2 Topping the list are the so-called “fatal four”: cardiovascular disease, cancer, diabetes, and chronic respiratory disease.3

I

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