Jeas MD Health & Wellness Consulting

15/10/2026

26/09/2026

Among patients with who reported high intake of , a pilot crossover trial found that a low-ultraprocessed-food diet was feasible, acceptable, and substantially reduced ultraprocessed food consumption.

Depressive and anxiety symptom scores were lower during the low-ultraprocessed-food period vs the regular diet period, although these mood findings were exploratory in this small, nonblinded study.

https://ja.ma/4ybjt4B

21/09/2026

Sitting for long hours and physical inactivity are linked to non-communicable diseases.

Here are a few simple ways to stay active at work:

🚶 Move 5 mins every hour
🧘 Stretch at your desk
💻 Stand and work when you can
📞 Pace while on calls
🪑 Maintain proper posture
🪜 Take the stairs
🤸 Stretch daily, beyond your workout

Small moves, big health gains!

01/09/2026

𝗕𝗲𝘆𝗼𝗻𝗱 𝘁𝗵𝗲 𝗦𝗰𝗮𝗹𝗲: 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗮 𝗛𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿 𝗙𝘂𝘁𝘂𝗿𝗲 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿

Obesity is a growing public health concern that affects people across all ages and communities. According to the World Health Organization (WHO), 𝟭 𝗶𝗻 𝟴 𝗽𝗲𝗼𝗽𝗹𝗲 worldwide were living with obesity in 2022, while adult obesity has more than doubled since 1990. Among children and adolescents aged 5–19 years, more than 390 million were overweight in 2022, including over 160 million living with obesity

In the Philippines, overweight and obesity have also become important nutrition concerns. The Hospital at Maayo (2021) similarly emphasizes that obesity may increase the risk of conditions such as hypertension, dyslipidemia, type 2 diabetes, coronary heart disease, stroke, osteoarthritis, sleep apnea, nonalcoholic fatty liver disease, and certain cancers. Data from the 2023 National Nutrition Survey, 𝟯𝟵.𝟴% 𝗼𝗳 𝗙𝗶𝗹𝗶𝗽𝗶𝗻𝗼 𝗮𝗱𝘂𝗹𝘁𝘀 𝗮𝗴𝗲𝗱 𝟮𝟬–𝟱𝟵 𝗮𝘀 𝗼𝗯𝗲𝘀𝗲 using the Asia-Pacific BMI classification, while 𝟭𝟳.𝟯% 𝘄𝗲𝗿𝗲 𝗼𝘃𝗲𝗿𝘄𝗲𝗶𝗴𝗵𝘁. Combined, 57.1% were overweight or obese highlighting the need for stronger prevention and management efforts (DOH, NNS, & WHO, 2024).

Prevention begins with establishing healthy habits throughout the life course. In the Philippine setting, these principles can be guided by the 10 Kumainments, the National Nutrition Council's simplified version of the Nutritional Guidelines for Filipinos. In particular, 𝗞𝘂𝗺𝗮𝗶𝗻𝗺𝗲𝗻𝘁 𝗡𝗼. 𝟭, “𝗞𝘂𝗺𝗮𝗶𝗻 𝗻𝗴 𝗶𝗯𝗮’𝘁-𝗶𝗯𝗮𝗻𝗴 𝗽𝗮𝗴𝗸𝗮𝗶𝗻,” encourages dietary variety, while 𝗞𝘂𝗺𝗮𝗶𝗻𝗺𝗲𝗻𝘁 𝗡𝗼. 𝟯, "𝗞𝘂𝗺𝗮𝗶𝗻 𝗻𝗴 𝗽𝗿𝘂𝘁𝗮𝘀 𝗮𝘁 𝗴𝘂𝗹𝗮𝘆," promotes daily consumption of vegetables and fruits. 𝗞𝘂𝗺𝗮𝗶𝗻𝗺𝗲𝗻𝘁 𝗡𝗼. 𝟴, “𝗛𝗶𝗻𝗮𝘆-𝗵𝗶𝗻𝗮𝘆 𝘀𝗮 𝗺𝗮𝗮𝗮𝗹𝗮𝘁, 𝗺𝗮𝗺𝗮𝗻𝘁𝗶𝗸𝗮 𝗮𝘁 𝗺𝗮𝘁𝗮𝘁𝗮𝗺𝗶𝘀,” encourages moderation of foods high in salt, fat, and sugar.

Physical activity is an essential component of obesity prevention and is reflected in 𝗞𝘂𝗺𝗮𝗶𝗻𝗺𝗲𝗻𝘁 𝗡𝗼. 𝟵, “𝗣𝗮𝗻𝗮𝘁𝗶𝗹𝗶𝗵𝗶𝗻 𝗮𝗻𝗴 𝘁𝗮𝗺𝗮𝗻𝗴 𝘁𝗶𝗺𝗯𝗮𝗻𝗴,” and 𝗞𝘂𝗺𝗮𝗶𝗻𝗺𝗲𝗻𝘁 𝗡𝗼. 𝟭𝟬: “𝗠𝗮𝗴𝗶𝗻𝗴 𝗮𝗸𝘁𝗶𝗯𝗼. 𝗜𝘄𝗮𝘀𝗮𝗻 𝗮𝗻𝗴 𝗮𝗹𝗮𝗸; 𝗵𝘂𝘄𝗮𝗴 𝗺𝗮𝗻𝗶𝗴𝗮𝗿𝗶𝗹𝘆𝗼” For adults, the World Health Organization recommends 150–300 minutes of moderate-intensity aerobic physical activity per week, or 75–150 minutes of vigorous-intensity activity, or an equivalent combination of both. Adults are also encouraged to engage in muscle-strengthening activities on at least 2 days per week. For children and adolescents, WHO recommends an average of 60 minutes of moderate-to-vigorous physical activity per day across the week (WHO, 2020) is another important part of obesity prevention. Regular movement supports overall health and helps maintain physical fitness, while reducing prolonged sedentary behavior can provide additional benefits. Healthy sleep habits and supportive family and community environments are also important components of a healthy lifestyle (WHO, 2025).

This Obesity Prevention Awareness Week, let us choose health over stigma, prevention over judgment, and collective action over blame. Small, sustainable changes supported by healthier homes, schools, communities, and food environments can contribute to a healthier future for everyone.

Health is not a number on a scale. Prevention starts with informed choices, supportive environments, and collective action.

Let’s promote health, not stigma. 💚



🖊️ | Shane Plaza, SND
🎨 | Crestine Rose Quiao, SND

References
Department of Science and Technology–Food and Nutrition Research Institute. (2024). 2023 National Nutrition Survey: Overview and methodology. https://enutrition.fnri.dost.gov.ph/
National Nutrition Council. (n.d.). Know your Ten (10) Kumainments for healthier way of living. https://nnc.gov.ph/mindanao-region/know-your-ten-10-kumainments-for-healthier-way-of-living/
The Hospital at Maayo. (n.d.). How to avoid obesity in Filipino adults during the Ber months. https://thehospitalatmaayo.com/blog/how-to-avoid-obesity-adults
World Health Organization. (2025, March 4). Stronger food policies needed to combat obesity in the Philippines. https://www.who.int/philippines/news/detail/04-03-2025-stronger-food-policies-needed-to-combat-obesity-in-the-philippines
World Health Organization. (2025, December 8). Obesity and overweight. https://www.who.int/en/news-room/fact-sheets/detail/obesity-and-overweight
World Health Organization. (2026, January 26). Healthy diet. https://www.who.int/en/news-room/fact-sheets/detail/healthy-diet
World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. World Health Organization. https://www.who.int/publications/i/item/9789240015128

21/07/2026

01/07/2026

July is Graves' Disease Awareness Month.

Ilan sa mga senyales na dapat bantayan ay ang palpitations, sudden weight loss, at panginginig ng kamay.

Ang magandang balita? Nagagamot ang Graves' Disease kapag maagang natukoy at nabigyan ng tamang lunas.

Kung nakakaranas ka ng mga sintomas na ito, huwag mag-self-diagnose, kumonsulta sa iyong doktor para sa tamang pagsusuri at gamutan.

30/06/2026

Did you know your kitchen can be one of the most powerful tools for protecting your kidneys? 🍳🩺

Culinary Medicine, an evidence-based approach that combines medical science with practical cooking strategies to help manage Chronic Kidney Disease (CKD). It focuses on using food as a preventive and therapeutic tool to overcome common barriers to healthy eating, like lack of time, budget constraints, and limited culinary skills.

𝗪𝗵𝘆 𝗶𝘁 𝗺𝗮𝘁𝘁𝗲𝗿𝘀?

Shifting toward a whole-food, plant-rich diet and away from ultra-processed foods can lower blood pressure, improve blood sugar, and slow down CKD progression. In fact, research shows that patients who receive cooking instructions alongside fresh produce have significantly better kidney health markers than those who only receive the produce.

𝗞𝗶𝗱𝗻𝗲𝘆-𝗙𝗿𝗶𝗲𝗻𝗱𝗹𝘆 𝗞𝗶𝘁𝗰𝗵𝗲𝗻 𝗧𝗶𝗽𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘁𝗿𝘆 𝘁𝗼𝗱𝗮𝘆:

🌱**𝙋𝙡𝙖𝙣𝙩 𝙋𝙤𝙬𝙚𝙧:** Try substituting a daily serving of red meat with plant proteins like tofu, tempeh, or legumes to reduce the acid load on your kidneys and lower your risk of end-stage kidney disease.

🍋 **𝙁𝙡𝙖𝙫𝙤𝙧 𝙒𝙞𝙩𝙝𝙤𝙪𝙩 adding 𝙎𝙖𝙡𝙩:**
Americans get over 70% of their sodium from processed foods. Skip the salt shaker and enhance homemade meals with fresh herbs, spices, citrus juices, and flavored vinegars.

🍲 **𝘾𝙤𝙤𝙠 𝙎𝙢𝙖𝙧𝙩:** Use moist, low-temperature cooking methods like slow cooking, steaming, or poaching instead of frying or air-frying. This reduces Advanced Glycation End products (AGEs), which are compounds that can increase inflammation and damage the kidneys.

Healthy, home-cooked meals don’t have to be expensive or bland. Talk to your lifestyle medicine doctor, registered dietitian or a culinary medicine coach about how you can start using "Food as Medicine" to optimize your kidney health! 🥦💧

29/06/2026

The Need Is Real in the Philippines

Behind every statistic is a person, a family, and a life waiting for hope.

Millions of Filipinos are living with diabetes and hypertension—two of the leading causes of kidney failure. Thousands depend on dialysis every day, while many continue to wait for a life-changing transplant.

Organ donation has the power to turn waiting into healing, and hope into a second chance at life. Together, we can help save more lives through awareness, advocacy, and the gift of donation.

More donors. More transplants. More lives saved.

29/06/2026

Have yourself checked to prevent complications.

📈 2025 Top Health Concerns Among Filipinos

The Philippine Statistics Authority reports the top 5 causes of death in the country for January to December 2025 (Provisional as of 30 April 2026).

Leading the list were:

❤️ Ischaemic heart diseases
🔬 Neoplasms
🧠 Cerebrovascular diseases
🌬️ Pneumonia
🩸 Diabetes mellitus

While the numbers reflect ongoing health challenges, they also remind us to take small steps toward better lifestyle choices, regular check-ups, and stronger support for community health.

Stay informed. Stay healthy. 💙

Read more here ⬇️
https://psa.gov.ph/node/1684083741

22/06/2026

Reduce your cancer risk through informed choices.

✔️ Avoid to***co and keep your home smoke-free
✔️ Reduce exposure to indoor and outdoor air pollution
✔️ Eat a healthy, balanced diet
✔️ Stay physically active
✔️ Breastfeeding can help reduce the mother's risk of certain cancers
✔️ Avoid alcohol
✔️ Vaccinate children against HPV and Hepatitis B
✔️ Participate in recommended cancer screening programmes