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.

Go, Grow, and Glow your way to health

 

The balanced diet covers all the bases of nutritional needs, says MakatiMed dietician

Atkins, South Beach, Keto, Master Cleanse: How many of us are still on these diets? If the answer is “none,” it’s no surprise.

“Trendy fad diets may promise quick weight loss, but they are unsustainable in the long run,” shares Maricar Esculto-Khan, MD, a nutritionist-dietician, internist and medical nutrition specialist from top hospital in the Philippines Makati Medical Center (MakatiMed). “Diets that exclude one or more food groups put your health at risk. High-protein diets, for instance, lack fiber and essential vitamins and minerals found in whole grains, fruits, and vegetables, which you need to fortify your immune system against disease. A protein-rich diet may also strain your kidneys and liver, and increase LDL or ‘bad’ cholesterol, which is detrimental to heart health.”

By contrast, back-to-basics diets that account for all food groups are not only workable, they’re healthy, too, says MakatiMed. “Balanced diets address all of our daily nutritional requirements in a wide variety of foods, so we feel satisfied and not deprived,” underlines Dr. Esculto-Khan.

One such is Go, Grow, and Glow, an eating plan that incorporates at least one food from each category. “Go” refers to energy-giving foods like carbohydrates: Think rice, pasta, bread, corn, and sweet potatoes. “Grow” includes foods that are excellent sources of protein, which our body needs for growth and repair: Pork, beef, poultry, seafood, beans, tofu, nuts, and dairy products are good examples. Fruits and vegetables fall under “Glow,” the foods that strengthen the immune system, support digestive function, and enhance skin, hair, and eyes.

“Compared to other diets, this is easy to follow and maintain,” says Dr. Esculto-Khan “For breakfast ‘Go’ could be bread, ‘Grow’ could be an egg, and ‘Glow’ could be a slice of papaya. For lunch, Go, Grow, and Glow could mean a plate of rice, fish, and veggies. And dinner’s Go, Grow, and Glow could be mashed potatoes, a piece of chicken, and side salad. You could be a meat lover or a vegetarian; either way, Go, Grow, Glow can be adjusted to your preferred eating habits.”

Of course, what we eat is just part of the equation to staying fit and healthy. For Go, Grow, Glow to truly work, observe portion control and incorporate exercise into your routine—or at least stay active by walking whenever you can. “We Filipinos love our rice, and if we pile scoops of them on our plates yet stay sedentary, we don’t reap Go, Grow, Glow’s health benefits,” reminds Dr. Esculto-Khan.

Loop your doctor in before you start the diet. “Although Go, Grow, and Glow is generally healthy and safe, it’s always best to let your family physician in on your plan,” says Dr. Esculto-Khan. “A diabetic may be asked to replace refined white rice with brown rice, while a hypertensive can choose fish and lean cuts of chicken instead of red meat.”

“That’s the beauty of Go, Grow, Glow,” says Dr. Esculto-Khan. “Because all food groups are represented, the combination possibilities.

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.

Feel-Good Habits That Help You Glow Even on Busy Days

 

Between juggling work, errands, family, and everything in between, “me time” can feel like a luxury. But looking and feeling your best doesn’t have to involve hours of effort or a complete routine overhaul. With just a few intentional habits, you can boost your energy, elevate your mood, and bring out that natural glow, no matter how packed your schedule is.

Here are some feel-good habits you can fit into even the busiest of days:

1.  Hydrate First Thing in the Morning

Your body is dehydrated after a night’s sleep, and that sluggish, dull feeling often starts with a lack of water. Begin your day with a big glass of water (add lemon for extra zing) to kickstart digestion, hydrate your skin from within, and instantly feel more refreshed.

2.    Make Movement a Non-Negotiable

You don’t need a gym membership or an hour-long workout to feel strong and energized. A 10-minute stretch, a walk around the block, or a quick dance in your kitchen can shift your mindset and release feel-good endorphins. Movement = momentum.

3.  Smile—Yes, Really

Smiling doesn’t just reflect happiness; it creates it. Even a quick grin in the mirror can spark a mood shift. And if you’re self-conscious about your smile, there are subtle, confidence-boosting options available. Many people are turning to porcelain veneers to brighten their teeth and feel proud of their smile again because when you love your smile, you’re more likely to share it.

4.  Set a 5-Minute Reboot Ritual

Overwhelmed? Try this: pause, close your eyes, take 10 deep breaths, and reset. This tiny moment of calm can lower stress, improve focus, and help you feel more in control of your day. Think of it as a mini power-up for your mind.

5.  Curate Your Digital Diet

What you scroll through affects how you feel. Replace doomscrolling with inspiration—follow accounts that uplift, motivate, or make you laugh. Even 5 minutes of positivity on your feed can lift your energy.

6.  Light Up with Skincare Simplicity

You don’t need 10 products. A simple cleanse, moisturize, and SPF routine keeps your skin healthy and glowing. Bonus points for a quick jade roller massage or a dab of your favorite serum. It’s a tiny ritual that says: “I’ve got me.”

7. Wear the Confidence Piece

We all have that one outfit, lipstick, or pair of earrings that just hits different. When the day feels hectic, put on your go-to confidence piece. It’s not about vanity—it’s about reminding yourself that you deserve to feel good.

8. End the Day With Gratitude

Before bed, jot down three things that made you smile. They can be small: your coffee was perfect, your friend sent a kind message, or you got five minutes to breathe. Gratitude rewires your brain to look for the good—and that’s a glow you can’t fake.

You Deserve to Shine Even on the Tough Days

Busy doesn’t mean burnt out. With small, intentional feel-good habits, you can recharge your spirit, reconnect with yourself, and show up as your most radiant self. You don’t need more time—you just need tiny moments that remind you how powerful, beautiful, and capable you already are.

From itchy skin to heart disease: How kidney disease causes a chain reaction of health woes

 

The kidneys are small, bean-shaped organs only about 5 inches big, but don’t let their small size fool you. Sitting just below the rib cage, they are a complex filter system that processes around 200 liters of blood, removes impurities, regulates blood pressure, maintains electrolyte balance, and produces hormones crucial for red blood cell production and bone health. Whew, what a fantastic job they do every single day.

In other words, these fist-sized hardworking organs play a powerful role in maintaining our well-being, that having kidney problems can set off a domino effect of other health problems. “Given all the work the kidneys must do, developing kidney issues like chronic kidney disease or CKD which affects one Filipino every hour puts you at risk of complications that affect other areas of your body like your skin and your heart,” explains Eladio Miguel M. Peñaranda Jr., MD Chief of the Section of Nephrology of the top hospital in the Philippines Makati Medical Center (MakatiMed).

Some people with malfunctioning kidneys do complain about itchy skin that can range from mildly bothersome to unbearably life-disrupting, and gout too. “There are many possible reasons why people with kidney problems experience this, and it could be because there’s an accumulation of toxins in the body,” shares Dr. Peñaranda. “The same excess waste buildup also leads to uric acid building up in your blood that triggers gout. Having too much uric acid creates small urate crystals, which settle in your joints and cause sudden attacks of pain and swelling.”

With the kidney controlling the balance of minerals like phosphorus, calcium, and potassium in the body, problems in these organs may also affect bone and heart health. “Healthy kidneys can easily get rid of excess phosphorus. Otherwise, high levels of this mineral can also decrease the calcium levels in bone, making you more at risk of fractures and osteoporosis,” says Dr. Peñaranda. “Moreover, potassium controls the electrical signals of your myocardium or the muscular layer of the heart controlling your heartbeat. When there’s too much potassium it can result in an irregular heartbeat.”

Similarly, kidney damage increases risk for more serious health issues like heart disease, which remains the leading cause of death among Filipinos. “This is because kidney disease can lead to increased strain on the heart as it works harder to supply blood to the kidneys,” notes Dr. Peñaranda.

Considering their impact and influence on the rest of the body, these small organs should always be factored into our proactive approach to maintaining health, MakatiMed reminds. Some people with kidney disease don’t feel its effects until the condition reaches an advanced stage, when treatment only involves alleviating symptoms and slowing down the progression of the disease.

“To keep kidneys healthy, it’s crucial to add more veggies and fruits to your plate, stay hydrated, work out regularly, limit cholesterol and salt intake, reduce alcohol consumption, quit smoking, and control blood sugar and blood pressure,” underlines Dr. Peñaranda. “If you suspect kidney issues, see a doctor immediately and ask if you can get tested. Diagnosis requires blood and urine tests. Taking these steps can preserve your kidneys and prevent a surge of health issues that’ll keep you from living life to the fullest.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email

mmc@makatimed.net.ph,

Royale's Immuno Boost helps boost your immune system against COVID-19 Virus

 

Eating nutritious food helps prevent sickness

It had been said time and again in the vernacular, "Bawal magkasakit." It is especially true in this day and age because we are in the middle of a pandemic--the spread of Covid-19 virus is something that we should all avoid at all costs. Thus, it is important that we eat healthy and nutritious foods. 

There's an old adage that says, "An apple a day keeps a doctor away." It may have a grain of truth behind it after all. Eating nutritious foods rich in certain vitamins help us to strengthen our immune system to fight off illnesses. 

Eat foods rich in Vitamin C—Known as the biggest immune system boosters of all-time, Vitamin C deficiency can actually make you more prone to sickness. The good news is we can get vitamin C by loading up our body with oranges, grapefruits, tangerines, calamansi (Philippine lemon), strawberries, bell peppers, spinach, kale and broccoli—all of which are rich in Vitamin C. Regular intake of vitamin C is essential for one’s health because our body doesn’t produce or store vitamin C. 

Oranges are naturally rich in Vitamin C that prevents illness

Vitamin B6 is also equally important as it supports biochemical reactions to our immune system. Vitamin B6-rich foods include chicken (that’s why we are often served with chicken soup when we get sick) and cold-water fish like salmon and tuna. It can also be found in green vegetables and in chickpeas—the main ingredient in making hummus.

Vitamin E is another powerful antioxidant to fight off infections. Consume nuts, seeds and spinach—they are also helpful because such foods are rich in vitamin E. 

While vitamins and supplements can help fill in the gaps in your diet, the best way to load up on essential nutrients is to get them straight from food. I once read that we had to create a wide variety of foods in our plate. It should be a must to make every color of the rainbow to be well-represented on our plate. Not only will our food look enticing enough to eat, but we will also be receiving the necessary nutrients with the health-boosting vitamins possible. 

Taking regular food supplements or vitamins may also help boost our immune system. One great example would be Royale's Immuno Boost. Immuno Boost contains the necessary Beta Glucan (β-Glucan) which has been tested and proven to protect against various infection, bacteria, viruses and harmful pathogenic microorganisms. It also contains cancer prevention and progression because of its synergestic anti-tumor effects with monoclonal antibodies and cancer chemotherapeutics.

Royale's Immuno Boost helps boost immune system