Dr. Sittie Rohana D. Pundogar - Mangotara

21/11/2025

APMC Internal Medicine Department

21/11/2025

2025 APMC Internal Medicine Department ♥️

10/10/2025

The Philippines has been shaking lately kaya mas mabuting handa

Here’s a quick list of what to pack in your Emergency Go Bag (ilagay sa backpack na madaling dalhin):

🎒 BASIC NEEDS
✅ Water (at least 3 liters per person)
✅ Ready-to-eat food (canned goods, biscuits, energy bars)
✅ Flashlight + extra batteries
✅ Powerbank (fully charged)
✅ Whistle (pang-signal kung trapped)
✅ Face mask (N95 if possible, for dust and debris)
✅ Alcohol or or sanitizer
✅ Extra clothes & blanket
✅ Raincoat or poncho

🩹 FIRST AID
✅ Bandages, antiseptic, pain relievers
✅ Maintenance meds
✅ Wet wipes & tissue

📜 IMPORTANT DOCUMENTS
✅ Valid IDs & photocopies
✅ Cash (small bills & coins)
✅ Emergency contact list
✅ Waterproof pouch

📱 COMMUNICATION
✅ Fully charged phone
✅ Small radio (for updates)

🐶 FOR KIDS OR PETS (if any)
✅ Milk, diapers, small toy
✅ Pet food, leash

💡 Tip: Keep your go bag light but complete, and place it near the exit or your bed.

Check and update every few months para sure na fresh pa lahat!

Let’s all stay safe and prepared. 🙏


CTTO

20/09/2025

25/08/2025

❗️TINGNAN: MGA PARAAN TO ❗️

Ang Tuberculosis o TB ay kayang mapigilan sa pamamagitan ng:
infection control
BCG vaccination sa mga sanggol
Tuberculosis Preventive Treatment o TPT para sa mga close-contacts at high-risk population!

Ang mga ito ay madaling gawin, epektibo at ligtas! Kumonsulta sa pinakamalapit na TB-DOTS para sa libreng testing, gamot, at TPT: bit.ly/TBDOTSFacilities

10/08/2025

WHAT IS N.E.A.T.?

Non-exercise activity thermogenesis, or N.E.A.T., is a fancy name to describe the calories burned from all of the movement you do during the day that is not exercise, and it can make a big difference in your fat loss program. Examples of N.E.A.T are cooking, shopping, walking, and gardening. The energy burned doing things that are NOT sports or exercise.

Your metabolism is always working to burn energy. During periods of higher activity, your body will burn more calories than when you are at rest. But even at rest, your body is always expending energy.

30/07/2025

📊 Alam niyo ba?

1 in 3 Filipinos ang may high blood pressure—at pati teens nasa risk na rin.

🍜 Filipino diet alert: instant noodles, tocino, chicharon, canned meats—sobrang sodium ‘yan!

🪑 Sedentary lifestyle? Lagi sa desk, long hours sa cellphone o binge-watch? Dapat may movement breaks.

😰 Stress triggers tulad ng trapik, work deadlines, family issues —nagpapalabas ng cortisol na nagpapataas ng BP.

17/07/2025

Thank you Lanao Designs for our fresh prescription pads! 😍

14/07/2025

14/07/2025

❕DOH: PANATILIHIN ANG KALINISAN SA MGA PAARALAN PARA MAIWASAN ANG HAWAHAN NG SAKIT, GAYA NG HAND FOOT AND MOUTH DISEASE❕

Sa pagpapatuloy ng klase sa mga paaralan, paalala ng DOH na panatilihin ang kalinisan sa katawan at paligid, lalo na sa mga silid-aralan at lugar kung saan namamalagi ang mga bata.

Kahit pababa ang trend ng bilang ng mga kaso ng Hand Foot and Mouth Disease (HFMD) mula Mayo 18-31, 2025 (1,964 cases) papuntang Hunyo 1-14, 2025 (1,363 cases), hindi dapat maging kampante dahil mabilis itong makahawa kung hindi mag-iingat.

Ang isang batang may HFMD ay maaaring makahawa ng higit sa 2 na ibang bata, at maari pa itong dumami kapag nasa closed spaces gaya ng bahay at eskwelahan.

🖐👣 Ang mga kadalasang sintomas ng HFMD ay:
📌 lagnat
📌 singaw sa bibig
📌 sakit sa lalamunan
📌 mga butlig sa palad, talampakan, o puwit

❗️Makaiiwas sa HFMD sa pamamagitan ng:

✅Paghuhugas ng kamay gamit ang sabon at malinis na tubig, o paggamit ng alcohol-based sanitizer
✅Pag-iwas sa paghawak sa mukha, lalo na sa mata, ilong, at bibig
✅Pagpapanatili ng kalinisan at pagdisinfect ng mga kagamitan

14/07/2025

Monday Stress Management "12S"

📌SPEAK TO ME: talk to someone when you feel overwhelmed or unable to deal with stress on your own. Venting can help you unload unwanted feelings.

📌SOUNDS AND SONGS (MUSIC): listen to relaxing and soothing music. It can relieve depression and increase self-esteem.

📌SENSATION TECHNIQUES (MASSAGE): indulge yourself with a whole body massage. It helps to soothe away stress unknotting tense and aching muscles, relieving headaches and sleep problems.