Are you being love bombed?

 

MakatiMed reminds us that being in a good relationship should feel light and secure.

If you’ve ever been catfished, breadcrumbed, benched, and pocketed in your quest to find The One, meeting a potential partner who likes to lavish you with gifts and praises, send sweet texts or calls “just because,” and boldly declare you a soulmate to the world even if you’ve just known each other for weeks sounds like a keeper, right?

Not so fast, warns Carmina Charmaine G. Bernardo, MD of top hospital in the Philippines, Makati Medical Center (MakatiMed). While they might be doing all the right moves to make you feel attractive, needed, and special, that too-good-to-be-true Prince or Princess Charming could actually be exhibiting signs of love bombing, a manipulative form of dating to gain the upper hand in a relationship.

“Love bombing involves showering a potential love interest with presents, romantic gestures, flattering words, and undivided attention—acts guaranteed to sweep you off your feet in the heady days of courtship,” says Dr. Bernardo. “The goal of the love bomber isn’t love per se, but to have control over you so that you develop an emotional attachment towards them.”

Whether they’re aware of it or not, a love bomber acts out of narcissism, stemming likely from past traumas. But it’s just a façade to what they’re really feeling. “As arrogant or entitled as they appear, love bombers are very insecure,” explains Dr. Bernardo. “They have a fear of being undesired.”

As such, people who have no regard for anybody’s feelings but their own will eventually behave in the most unloving ways. They may suddenly withdraw their affection so you blame yourself, or make you feel guilty when your “me time” doesn’t include them. Love bombers are also into gaslighting, twisting conversations in such a way that you question your sanity. The worst ones will resort to physical abuse, then beg for forgiveness and promise to change, only to repeat the cycle.

Is it love—or love bombing? How to tell a love bomber from someone who loves sincerely? Be observant. “Everybody goes all out at the ‘getting to know you’ stage of dating,” says Dr. Bernardo. “But I’d like to believe that you’ll eventually figure out the frogs from the princes. Listen to your gut. Being in a good relationship feels light yet secure, happy, trusting, and respectful.”

Whether you’re dating a potential love bomber or the real Mr. or Miss Right, it’s important not to lose yourself in any relationship. “That way, it will be easy to leave a toxic, abusive partner. Before you love someone else, you have to love yourself first and more,” points out Dr. Bernardo.

Spend time apart. In a fresh romance, couples act as if they’re joined at the hip. “As in love as you are, remember: You had a life before this relationship,” says Dr. Bernardo. “Don’t neglect your family and friends. Be present in lunches and dinners at home, catch up with the gang on weekends, and please, don’t hog conversations with stories about your new boyfriend or girlfriend. I’m sure everybody’s happy for you, but if that’s all you’re going to talk about, you’ll slowly turn people off.”

Pursue your passions. “Points to you for keeping an open mind and trying to make your partner’s hobbies your own. But maintain personal interests too,” advises Dr. Bernardo. “In a mall, for instance, agree to hang out in your respective domains: He at the sports shops and you in a bookstore. Then meet up for coffee and talk about what you did and discovered.”

Speak up. There’s a tendency to agree with everything your new partner says. Perhaps you think it’s smart or cute, or you’re afraid to offend them. A loving partner will allow you to express yourself freely. “If you need time alone, if you want to eat elsewhere, if you think things are going too fast, then stand your ground and speak up in a respectful manner,” says Dr. Bernardo. “Your thoughts and feelings are valid too, and if your partner values you, they’ll listen and hopefully yield.”

Have a life. “People like to credit their Significant Other for completing them, when in truth, it’s you who completes you,” underlines Dr. Bernardo. “When you accept and are at peace with yourself, thrive in a fulfilling career, enjoy the support of family and friends, and have personal goals to look forward to, a loving partner is icing on the cake.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

A Ruby Milestone: Museum Foundation of the Philippines Launches "ANG MUSEO"--the first ever Museum Awards in the Philippines

Against the nostalgic backdrop of the Milkyway Café on Arnaiz Road, the Museum Foundation of the Philippines Inc. (MFPI) officially ushered in a new era for Philippine heritage yesterday, March 12, 2026. The foundation marked its 40th anniversary—its Ruby year—with the high-profile launch of Ang Museo, the country’s first-ever recognition program dedicated to the excellence of cultural preservation and promotion. 

The awards serve as more than just a ceremony; they are a direct response to the evolving landscape of Philippine heritage. By honoring the stewards of our national memory, MFPI aims to bridge the gap between the public and the institutions that safeguard our history.

The Museum Foundation of the Philippines Inc. President Danny C. Jacinto

Museum Foundation of the Philippines executive director Tanya Pico said the youth's renewed interest in Filipino culture and the opening of more regional museums, including the expansion of the National Museum. She noted however, that there is still no dedicated recognition for museums and workers, as well as an accreditation system for museums that mandates quality.

Empowering Regional and Independent Voices

Driven by an urgent need to support regional and independent museums, Ang Museo places a special spotlight on those outside the capital. While Metro Manila often dominates the cultural conversation, this Gawad (award) encourages participation from local, university-run, and private museums that have remained operational from the pre-pandemic era (2019) to the present.

"Ang Museo symbolizes our role in connecting people with cultural heritage," the Foundation shared during the launch. "It reinforces the capacity of museums to protect national memory and fosters a deeper appreciation for the arts."

ANG MUSEO AWARDS

The inaugural awards are divided into 10 categories, honoring both the institutions themselves and the dedicated individuals behind the scenes.

Institutional Awards

• Gawad sa Pamanang Tanghal: Permanent Exhibition of the Year

• Gawad sa Napapanahong Tanghal: Temporary Exhibition of the Year

• Gawad para sa Institusyong Pang-Edukasyon: Educational Institute Museum of the Year

• Gawad para sa Natatanging Pamana ng Bayan: Local Museum of the Year (City/Municipality)

• Gawad sa Sangay ng Pambansang Museo: NMP Satellite Museum of the Year

Individual Awards

• Gawad sa Natatanging Paglilingkod ng Indibidwal: Individual Achievement Award

• Gawad sa Tagapagtaguyod ng Sining at Kultura: Patron of the Arts/Special Recognition

• Gawad sa Natatanging Pamumuno ng Museo: Museum Leadership Award

• Gawad sa Natatanging Kawani ng Museo: Museum Worker of the Year

To ensure the highest standards of integrity, entries will undergo a rigorous two-tier governance structure. A jury of independent experts in conservation, education, and heritage will evaluate nominees based on a precise scorecard:

• 40% Design & Innovation

• 35% Attainment of Project Objectives

• 15% Accuracy & Truthfulness

• 10% Effective Use of Budget

The call for nominations officially opens on March 15, 2026, with a final submission deadline of May 15, 2026. All entries must be processed through the official Ang Museo Recognition Portal with a standard entry fee of Php 3,000.

The journey will culminate in October 2026 with a grand awarding ceremony held at the iconic Tree of Life in the National Museum of Natural History, Manila.

For details, visit museumfoundationph.org or contact inquiry@museumfoundationph.org or call +63 917 707 7353.

The Museum Foundation of The Philippines'  Board of Trustees

The Museum Foundation of the Philippines, Inc. Board of Trustees

Leading the Vision

The Museum Foundation of the Philippines continues its mission under the leadership of President Danny C. Jacinto and Vice President Gemma Cruz Araneta, supported by Executive Director Tanya Pico and a distinguished Board of Trustees, including Atty. Dominador D. Buhain, Herbert D. Tuason, and other prominent figures in the Philippine art and legal sectors.

Retailers urged to rethink experience, adapt to AI-driven consumer trends

 

As consumer behavior shifts toward experience-driven spending and artificial intelligence reshapes how people discover and purchase products, retailers are being urged to rethink not only what they sell, but how they sell. From the rise of “treatonomics” and values-led shopping among Generation Z to the growing influence of generative AI platforms on buying decisions, businesses face increasing pressure to differentiate and modernize their operations.

As shoppers increasingly seek meaningful experiences and turn to AI tools for recommendations, retailers are being pushed to redefine how they attract and engage customers. With “treatonomics,” values-led Gen Z spending, and AI-driven product discovery on the rise, the modern shift in consumer behavior signals a new competitive landscape for brick‑and‑mortar businesses.

Ms. Amrei Dizon

In a free business seminar hosted by Araneta City for its lessees on February 20 at Gateway Mall 2, seasoned entrepreneur Amrei Dizon underscored how undifferentiated retail concepts risk fading in an evolving marketplace. Dizon, who specializes in content marketing and creative strategy, emphasized that customers now place greater value on experiences rather than mere transactions. She said retailers must articulate a clear and unique value proposition to stand out.

“If you have a unique value, you are differentiated,” Dizon said, adding that businesses offering little distinction beyond price are most vulnerable to decline. She explained that elevating the retail experience requires intentional design across operations and customer touchpoints. Frontline staff must be trained not only in product knowledge but also in communicating the brand’s values within brief customer interactions. Physical store elements — from lighting and layout to fixtures and flooring — should reinforce the brand story and guide customers seamlessly through their journey.

Retail 2026

Beyond store design, Dizon highlighted emerging shifts in purchasing behavior, including “treatonomics,” a trend in which consumers indulge in small luxuries for emotional uplift. Retailers can respond by incorporating accessible, feel-good items into their offerings. At the same time, she urged businesses to closely monitor Generation Z consumers, whose preference for authenticity and social responsibility is reshaping marketing strategies and product development.

Another major shift is the growing use of generative AI tools like ChatGPT for shopping and dining recommendations. This development is changing how businesses are discovered online, requiring them to optimize not only for traditional search engines but also for AI-driven platforms.

“One thing that’s clear to me is you are now optimizing for AI, not people. How are you going to show up in search engines or AI engines?” Dizon said.

Beyond visibility, AI can streamline internal processes such as inventory management. By analyzing purchasing patterns and alerting store owners when best-selling items run low, automation helps reduce missed sales opportunities and improve stock efficiency.

“Opportunity losses are massive when you run out of stock. Every empty shelf slot is a missed sale. Automation closes the gap,” she said.

Held with the support of the J. Amado Araneta Foundation (JAAF) and the Department of Trade and Industry (DTI), the session gathered business tenants across properties in Araneta City to examine emerging consumer trends and the practical applications of artificial intelligence in retail. It is part of Araneta City’s series of quarterly free learning sessions for its business tenants, aimed at equipping them with insights and practical tools to navigate an evolving and increasingly digital retail landscape.

PHILIPPINE BOOK FESTIVAL 2026 STRENGTHENS ITS COMMITMENT TO THE GROWTH OF LOCAL PUBLISHING

 THE National Book Development Board (NBDB) is all set for the 4th Philippine Book Festival (PBF)— the country’s only marketplace dedicated exclusively to all-Filipino books and published works, and a shared third place for publishers, writers, illustrators, readers, educators, and industry stakeholders. The festival runs from March 12 to 15, 2026 at the Megatrade Hall, 5th Floor, SM Megamall in Mandaluyong City.

“W" With the continued interest we saw in the last few years, we are encouraged by the growing appreciation for Filipino stories and content,” said NBDB Executive Director Charisse Aquino-Tugade. “The strong public response affirms that there is a meaningful demand for books that reflect our own culture, languages, and lived experiences.”

Building on that momentum, the NBDB sees PBF 2026 as an opportunity not only to expand visitor turnout and exhibitor participation but also to strengthen access to locally produced books and learning materials. In a milestone for the festival, Day 1 (March 12) will be open to the general public for the first time, welcoming all readers alongside the Department of Education (DepEd) and its book evaluators from across the country.

Four Realms, One Rainforest

PBF 2026 reimagines its four signature realms within a rainforest-inspired setting. Aral Aklat highlights books as tools for learning and discovery, featuring textbooks and teaching guides. Booktopia invites visitors to explore the breadth of Filipino fiction and nonfiction. Kid Lit nurtures early readers through interactive, child-friendly experiences. Komiks celebrates the visual richness of Filipino comics and graphic storytelling.

This year’s lineup brings together the full spectrum of Philippine literary life. National Artist for Film and Broadcast Arts Ricky Lee, National Artist for Literature Virgilio Almario, and prominent historian Ambeth Ocampo will be on hand for book signings alongside trade-book superstars Jonaxx and Ron Canimo, kidlit masters Eugene Evasco and Luis Gatmaitan, and komiks legends Manix Abrera and Pol Medina. GMA Network, together with PaperKat Books, will also launch “Encantadia Chronicles: Sang’gre” at PBF 2026.

Beyond the realms, the festival offers a range of spaces for connection: Lugar Lagdaan for book signings and reader-author meetups; Bahay Ilustrador for a look into the world of visual storytellers; Gubat ng Karunungan for workshops, talks, and masterclasses; the Fiesta Stage for major programming and performances; and Umpukan for informal community conversations.

The NBDB, in cooperation with the National Library of the Philippines, will also feature facsimiles of Jose Rizal’s Noli Me Tangere, Doctrina Christiana, and Fr. Manuel Blanco’s Flora de Filipinas—rare works that anchor the festival in the Philippines’ deep literary heritage.

A highlight of the four-day run is the 43rd National Book Awards (NBA), to be held on March 14 at the Fiesta Stage. The NBA acknowledges the works of authors, illustrators, editors, translators, and publishers whose books have helped shape the country’s literary landscape.

Into the Gubat ng Karunungan

This year’s festival takes its theme from the richness underfoot and overhead: Gubat ng Karunungan, or Rainforest of Knowledge. The key visual, crafted by returning artist and designer Joffrey “Pepot” Atienza, follows two characters, Yaz and Ye-ey, as they journey through a teeming rainforest, taking in its flora, fauna, and falls.

Drawing on his daily life at the foot of Mount Banahaw in Lucban, Quezon, Atienza wove recycled paper into the artwork as a deliberate gesture: the same trees that give us paper carry the stories we tell. “Our stories, our books, and our karunungan all start here—in the biodiversity we need to protect,” he said.

A Festival Dedicated to Philippine Literature

“The Philippine Book Festival is positioned not only as a literary event but also as a third place that connects key players in the publishing and education sectors,” Aquino-Tugade said. “By convening publishers, institutional buyers, educators, and readers in a single venue, the festival supports broader efforts to improve access to quality Philippine books and sustain the local publishing industry.”

“Let’s make the Philippines not just a nation of readers, but a global powerhouse of authors and creators,” Aquino-Tugade concluded.

Top Tips for Getting on the Property Ladder

 

Getting onto the property ladder is one of life’s big milestones, but with rising prices, higher deposits, and ever-changing market conditions, it can feel like a steep climb. Whether you’re just starting to think about buying your first home or are actively searching, there are ways to make the process smoother and more achievable. Here are some top tips to help you on that journey.

Tip 1: Understand the First Homes Scheme

One valuable opportunity for first-time buyers is the First Homes scheme, a government-supported initiative designed to make home ownership more attainable. Under this programme, selected new-build properties are offered at a substantial discount, typically at least 30% below equivalent market prices, meaning you pay only around 70% of what you otherwise would. 

These discounted homes are aimed at local first-time buyers and priority groups, such as key workers, and must be used as your main residence. The discount endures over time: if you sell in the future, the reduced price carries forward to the next eligible buyer. 

For example, developers like Chestnut Homes list the First Homes scheme properties for sale, giving first-time buyers a chance to secure a new-build home for a significantly lower cost than the wider market. 

Tip 2: Set Your Budget Realistically

You need to be honest about what you can afford. That means assessing your income, existing savings, monthly outgoings, and how much you can realistically put down as a deposit. In many parts of the UK, reaching a typical deposit target, often 10% of the property price, still requires significant planning and saving.

Keep in mind that higher deposits can improve mortgage terms, potentially lowering your monthly repayments over the life of the loan.

Tip 3: Boost Your Savings and Credit Profile

A solid savings strategy not only helps you build a larger deposit but also shows lenders that you are financially prepared. Consider regular savings plans or specialized accounts, and look at ways to reduce debt or improve your credit score.Even small improvements to your financial profile can make a big difference when mortgage lenders assess your application. The better your credit picture, the more likely you are to secure a competitive mortgage rate.

Tip 4: Get Professional Help Early

Buying a home usually isn’t a solo journey. Estate agents, mortgage brokers, and solicitors can guide you through different parts of the process, from viewing properties and comparing mortgage deals to navigating contracts and legal checks. A good mortgage broker can be especially valuable, helping you understand your borrowing capacity and presenting you with a range of deals you might not easily find on your own.

Tip 5: Be Ready to Act

Once you’ve set your budget, understand your borrowing power, and identified the type of property you want, the market often moves quickly. When you see the right home, be prepared to make an offer promptly and ensure your finances are lined up so you can move as efficiently as possible.

Tip 6: Stay Flexible and Think Long Term

For many first-time buyers, the first home isn’t the “forever home,” and that’s perfectly normal. Staying flexible about location, property size, or cosmetic condition can open up more affordable options and help you take that crucial first step onto the ladder sooner. A smaller property or one that needs light refurbishment can still be a smart investment, allowing you to build equity over time. Thinking long term, rather than aiming for perfection straight away, often makes the goal of home ownership more achievable and less overwhelming.

Climbing onto the property ladder can feel daunting, but with careful preparation, a realistic budget, and awareness of schemes that offer genuine financial advantages, you can increase your chances of success in today’s market.

Mang Inasal Extra Creamy Halo-Halo now made even creamier

 

Halo-HaLo lovers

Creaminess until the last drop – this is what customers can expect from the new and improved Mang Inasal Extra Creamy Halo-Halo which hits all Mang Inasal stores on March 1.

“We know how much our customers love our Halo-Halo because of its extra creamy recipe,” said Mang Inasal president Mike V. Castro. “So, as a special treat for them, we have further improved this Mang Inasal bestseller by adding all-new milk dusting so that consumers can enjoy longer lasting creaminess.”

Apart from the longer-lasting creaminess, the packaging of Mang Inasal Extra Creamy Halo-Halo has also undergone an exciting redesign that allows for more convenient consumption and a more vibrant, youthful vibe in the cup’s print design.

New Generation Superstar Fyang Smith lends her star power anew to this #MangInasalCREAMINESS Hanggang sa Huling Lasap campaign via a new video material that debuted also on March 1 on social media.

For those who prefer to enjoy the Mang Inasal Extra Creamy Halo-Halo in store, the 8-oz variant is now served in dining ware similar to the 12-oz and 16-oz servings. The Mang Inasal Extra Creamy Halo-Halo is best enjoyed as a fitting dessert to a satisfying Ihaw-Sarap meal.

Meanwhile, The Dessert Museum, Asia’s trendiest dessert wonderland, announced the extension of the Mang Inasal HALO-HALOverse until end May. This is to give more Filipino families and barkadas to enjoy the immersive exhibit that offers a playful, colorful, and interactive experience that celebrates the Mang Inasal Extra Creamy Halo-Halo.

The Dessert Museum

Want more Mang Inasal exclusives NOW? Visit www.manginasal.ph for the latest news, manginasaldelivery.com.ph for delivery deals, and follow Mang Inasal on social media for more Ihaw-Sarap and Unli-Saya updates!

Do not let these injuries ruin your reign on the tennis court

 

Being highly physical with repetitive motions, sudden starts and stops, tennis can plague one with injuries

Alex Eala, the Filipina ace has been unstoppable, climbing up the world rankings and defeating top-ranked WTA players Jasmine Paolini, Madison Keys, and even former women’s number one Iga Świątek along the way. The tennis star has also recently collected gold and bronze medals for Team Philippines in the women's singles and women's doubles and mixed doubles categories of the 2025 Southeast Asian Games.

With her powerful ground strokes and pretty, put-together look on court, Eala is an inspiration to girls dreaming of taking their love for tennis from watching from the stands to playing on center court.

She certainly makes it look easy—at least from what we see on our TV screens. In truth, “tennis is one of the most difficult games to master,” says Carlo Angelo V. Borbon, MD, Sports Medicine Specialist and Orthopedic Surgeon of top hospital in the Philippines, Makati Medical Center (MakatiMed). “It is a highly physical, full-body sport that demands not only speed but agility to run forward, backward, laterally, and diagonally for hours on end. Hand-eye coordination to hit a moving ball with a racquet is a must, as well as the strength to receive the impact of a ball hurtling towards you at an estimated 70-90 mph.”

Whether you choose to play competitively or on a recreational level, you’ll reap the rewards of the sport. Tennis is good for your cardiovascular health; it lowers blood pressure and keeps the heart strong. It makes you lean and fit while toning muscles in your arms, back, shoulders, core, and legs. It fortifies bone density and improves your self-esteem.

But its repetitive motions and sudden starts and stops can also plague you with these common injuries that have sidelined even the world’s best players.

Tennis elbow is chronic pain (either an ache or burning sensation) and weakness on the outer side of the elbow due to overuse of the muscles and tendon in the forearm. Dr. Borbon advises resting the arm for a few weeks. “Once you feel better, ask a physical therapist or sports doctor to recommend exercises that will strengthen your arm, so you avoid re-injury.”

Wrist Injury has forced Rafael Nadal, Kei Nishikori, Nick Kyrios, and other top seeds to skip major tournaments. The injuries range from microscopic tears in the wrist tendon to a sprained wrist and a pinched nerve—all of which result in soreness, swelling, and weakness of the hand. Overuse again is the culprit, but this injury can also happen when you play with a new racquet and change your grip. Dr. Borbon notes, “Wearing a wrist brace for support may help with the pain.” Investing in a more suitable racquet and modifying your grip can lessen the chance of recurrence.

Knee injuries range from wearing down or spraining the meniscus or cartilage on your knee, to the tearing of the anterior cruciate ligament, and the inflammation of the patellar tendon, the tendon that connects your kneecap to your shin. “Tennis involves a lot of sprints, pivots, jumps, and sudden starts and stops,” explains Dr. Borbon. “Our knees bear the brunt of these high-impact moves. I would suggest wearing shoes designed specifically for tennis because they are built with adequate cushioning and foot support. You can also consider playing in shell or clay courts, which are more forgiving on the hips, knees, and feet than hard courts.”

For tennis elbow and wrist and knee injuries, icing the sore spot, taking pain relievers, and dialing back on your playing can help with the recovery. But if the pain persists, it is best to consult a doctor before hitting the court again.

Rotator cuff injury is what you get after executing endless forehands, backhands, and serves. “These repetitive motions stretch and tear muscles and tendons in the shoulder. causing pain and weakness,” Dr. Borbon points out. Apply the same treatment and preventive measures to strengthen your shoulder and keep it injury-free.

Back injuries, particularly in the lower back, stem from the sport’s serve: the hyperextended back during the ball toss followed by the twist of the torso and forward bend as you smash the ball with your racquet to your opponent’s side. According to Dr. Borbon, “Over time, this could lead to chronic back pain and even stress fractures that take months to heal. A tennis coach can polish your serve style to ease pressure off your back.”

While injury is inevitable in any sport, the trick is to avoid it for as long as you can. “When it comes to tennis, do not do too much too soon. Warm up before you start playing and cool down when the game is over. Invest in a good pair of tennis shoes and racquet. Alternate tennis with strength-training to develop your shoulder, arm, core, and leg muscles. And get adequate rest,” Dr. Borbon recommends.

Surgery can address injuries that no longer respond to conservative treatment—but why go there? “Not only are they expensive but recovery takes time,” says Dr. Borbon. “In the first sign of injury, scale back and treat immediately. That way you’ll enjoy many years in the sport.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

Craving for BuSolb Ihaw-Sarap group meal? Go for Mang Inasal Family Fiesta!

 

Go for Mang Inasal Fiesta

Whether for potluck at a family reunion, instant picnic in the park with your classmates, or bonding with your officemates after a particularly tiring day, the Mang Inasal Family Fiesta is your go-to delivery bundle.

Since its launch in 2022, the Mang Inasal  Family Fiesta has been offering a satisfying box of either all-Chicken Inasal (paa or pecho), all pork (BBQ and Liempo), or a combo of both – served on a bed of java rice. Each Family Fiesta can feed up to six people.

“This bilao of Ihaw-Sarap faves has continued to drive Mang Inasal’s off-premise business, which has been growing steadily since more intentional efforts went to the takeout, delivery, and drive-thru customer access points,” said Mang Inasal President Mike V. Castro. “Customers appreciate how the Family Fiesta brings the gratifying Mang Inasal eating experience – commonly associated with dine-in – to anywhere they prefer to enjoy it.”

Family Fiesta

Order the Mang Inasal Family Fiesta for dine-in, or better yet, for take-out, drive-thru, and delivery for that Kumpletong Ihaw-Sarap at Busog Kahit Saan.  

Want more Mang Inasal exclusives NOW? Visit www.manginasal.ph for the latest news, manginasaldelivery.com.ph for delivery deals, and follow Mang Inasal on social media for more Ihaw-Sarap and Unli-Saya updates!

Get a handle on your love handles

 

Age, genetics, body composition, and hormonal changes can all contribute to having love handles.

What’s there to love about love handles? Nothing, say those cursed with excess fat spilling out from their waistband. Not only do they look absolutely unflattering in a crop top, two-piece swimsuit, or form-fitting dress, but having your Significant Other playfully pinch at your sagging sides during a sweet moment is downright embarrassing.

Why does fat settle there in the first place? Juancho Alfredo D. Las, MD from top hospital in the Philippines, Makati Medical Center (MakatiMed) attributes love handles (aka “muffin top” and “spare tire”) to a number of factors.

“Fat develops when you accumulate more calories than you burn or use as energy,” explains Dr. Las. “The more fat cells you have, the more visible they are on your body. Age, genetics, body composition, and hormonal changes determine where fat settles, but the most common areas are the upper back, arms, stomach, buttocks, thighs, and abdomen.”

While excess fat is considered unhealthy, belly fat is particularly concerning because of its implications to your health. 

“When we talk about abdominal fat, there’s subcutaneous fat, or the fat directly under the skin that you can pinch, then there’s visceral fat, or fat that surrounds the heart, liver, and kidneys,” says Dr. Las. “A certain amount of visceral fat is normal, but too much increases your risk for developing heart disease, stroke, type II diabetes, hypertension, and certain cancers.” 

Before you get into plank position or start doing crunches, here’s what fitness experts have to say about it: Spot-exercising doesn’t work. In reality, the body burns fat evenly all over, not just in specific areas. 

Instead, adopt these time-tested, doctor-approved recommendations that not only reduce love handles, but prove beneficial to your overall health and wellbeing. 

Favor whole foods. If you live off a diet of ultra-processed foods, you’re not just setting yourself up for that dreaded spare tire on your waist; you’ll likely develop high blood pressure, high blood sugar, and high cholesterol from food that’s notoriously loaded with sodium, fat, and empty calories. Dr. Las recommends sticking to natural, minimally processed foods like protein-rich chicken and fish; high-fiber leafy green veggies, fruits, oatmeal, and beans; and avocado and nuts for their good fats. For whole grains, pick red or brown rice, but if you prefer white, skip that extra serving! Wash them all down with water, still the healthiest beverage there is.

Move more. Even if you sit before a computer all day, you can still squeeze in ways to be active. “Use the stairs instead of an elevator or escalator. Walk short distances instead of commute. Take walking breaks after sitting for 30-60 minutes at your desk. Enlist the company of a colleague to walk, run, play a sport, or sign up at the gym with you after work so you can motivate each other to stay the course,” suggests Dr. Las. Yes, cardio workouts burn fat, but don’t discount strength-training too. Exercising with weights or resistance bands has been known to burn calories long after your workout is over. 

Tweak your lifestyle. Managing stress reduces the body’s production of cortisol, the hormone that stores fat in the tummy and triggers cravings for sweet and salty food. Sleeping for the recommended 7-8 hours a night also controls cortisol’s release and doesn’t disrupt the appetite hormones leptin (which makes you feel full) and ghrelin (aka the hungry hormone). Nicotine likewise messes with these hormones, so quit smoking immediately.  

“Alcohol—especially if you consume a lot in one sitting—contains a lot of calories,” says Dr. Las. “When you take in a lot of alcohol, your liver prioritizes processing it instead of burning fat and carbohydrates. This leads to fat settling in the midsection.” 

Quips Dr. Las, “Now you know why it’s called beer belly.” 

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.  Follow @IamMakatiMed on Facebook and Twitter.