Doc W. Ong's Health Corner, Manila (2025)

12/07/2023

Some notes on the diet of people with high blood pressure you need to remember
Some notes in the diet for people with high blood pressure include:
Limit eating a lot of salt (salt added to food and salt available in food);
Limit your intake of fats, especially saturated fats (animal fats);
Add more fresh vegetables and fruits in the diet;
Increase foods that are high in calcium, magnesium and potassium;
Increase movement and exercise regularly, at least 150 minutes/week, evenly divided into days of the week;
Minimize alcohol as well as alcoholic beverages;
No smoking, no exposure to to***co smoke;
Maintain a stable BMI, avoid being overweight - obese;
Stay calm, stay away from stress.

12/07/2023

***Causes of obesity
Here are the common causes of obesity that you need to know to prevent the risk of obesity and ensure a healthy and beautiful body:
1. Obesity due to improper eating
Diet is the leading factor affecting our weight and health and it is also the most common reason for obesity. People who have a diet rich in high-energy foods, foods high in fat, sugar or salt, processed foods, fast foods or carbonated drinks, etc. will lead to excess energy. and accumulate, gradually becoming overweight and obese.
Advice for you: Apply a scientific diet, limit foods rich in energy, it is best to eat fruits and vegetables. Stay away from cakes, carbonated drinks and processed foods. Exercise for at least 30 minutes a day.
2.2. Obesity due to constant stress
You may not know it, but stress and anxiety are also one of the "culprits" that cause overweight and obesity. Specifically, stress and anxiety will cause the body to produce peptides and this compound will promote the formation of fat blocks, especially abdominal fat blocks.
Many studies on the link between stress and obesity have shown pretty clear results. With the same high-energy diet, people who are often anxious and sad will be twice as likely to be obese as those who are happy and optimistic.
Experts advise you: Don't let the stress linger. If stress needs to quickly relieve immediately and be happy again. Besides, you also need to control your diet very strictly, especially in times of stress. Many cases of stress have turned to food as a way to relieve stress and lead to uncontrolled obesity.
2.3. Obesity caused by eating gluten foods
Gluten is believed to be the cause of obesity and is also the cause of many health problems. Women in menopause, when hormones are out of balance, hormone decline will easily experience obesity due to gluten foods.
Gluten is a type of carbohydrate that makes the body prone to weight gain and some conditions such as constipation, indigestion, intestinal inflammation. Gluten is a substance found in bread, pasta, pizza, or cakes.
Experts advise you: Do not consume foods containing gluten. At the same time, practice regular exercise habits and limit alcohol use.
2.4. Obesity due to metabolic disorder
People with psychological problems or respiratory diseases are prone to metabolic disorders. When there is a disorder of lipid metabolism (controlled by the nervous and hormonal systems), the body tends to accumulate a lot of fat and causes overweight and obesity. In addition, subjects with impaired adrenal, thyroid, and pituitary gland function are also prone to being overweight and obese.
Experts advise you: You should have a scientific diet, eat foods rich in vitamins and fiber, and at the same time reduce the amount of starch and limit foods that contain a lot of fat. Besides, increase exercise to help the body be supple, toned and healthy.
2.5. Genetic obesity
The FTO gene is thought to be the gene that causes appetite and increases the risk of diabetes and obesity. If the parents are obese, the children are also at higher risk of obesity than other cases.
Experts recommend exercising every day to limit the risk of obesity.
2.6. Obesity due to inactivity
The body tolerates food and produces energy during metabolism. If these energy is not used up, it will form excess fat, accumulate in the body and cause obesity. Therefore, people who are inactive have a very high risk of being overweight and obese, especially in the buttocks, thighs and abdomen.

12/07/2023

*** WHAT SHOULD PERSON WITH DIABETES EAT?
Diabetics need to know how they should add foods accordingly, what to eat and what not to eat. Accordingly, the foods people with diabetes should eat include:
Group of powdered sugar: Whole grains, beans, rice with bran on, vegetables... are processed by steaming, boiling, baking, minimizing frying, stir-frying... Root vegetables such as tapioca are also provide quite a lot of starch, so if people with diabetes eat these types, they need to reduce or cut rice.
Meat and fish group: People with diabetes should eat fish, lean meat, skinless poultry, fat-removed meat, legumes... which are simply processed such as steaming, boiling, pan-frying to remove fat.
Group of fats and sugars: Foods with unsaturated fats are preferred in the diet of diabetics such as soybean oil, sesame, fish oil, fish fat, olive...
Vegetable group: People with diabetes should eat more vegetables in their menu through simple processing methods such as eating raw, steaming, boiling, mixed vegetables, but should not use many types of fatty sauces.
Fruits: Diabetics need to increase their intake of fresh fruits, do not process them further by adding ice cream or milk, and limit their intake of sweet and ripe fruits such as durian, ripe persimmon, ripe mango...
According to the National Institute of Nutrition, the ratio of energy-producing components in the daily meals of diabetics is specifically determined as follows, which will be very good in stabilizing and treating the disease:
Protein: Protein intake should reach 1-1.2 g/kg/day for adults, ie this ratio should be equivalent to 15-20% of dietary energy.
Lipids: Fat percentage should be 25% of total energy intake, should not exceed 30%. Limit saturated fatty acids. This helps stabilize blood sugar, preventing atherosclerosis
Glucose: The percentage of energy provided by glucose should reach 50-60% of the total energy intake of diabetics. Should choose foods with low glycemic index such as: brown rice, rye bread, oats, whole beans ...

12/07/2023

How to prevent fatty blood disease effectively
Prevention is better than cure, this concept is also especially true for fatty blood disease. If the disease is detected and treated early in the early stages, just by changing the diet and exercise, the patient can improve the disease quickly. However, if the disease progresses, the treatment is more difficult and complicated, and dangerous complications are always life-threatening.
Here are a few measures that will help you prevent the disease effectively:
- Keep your weight under control.
- Eat enough foods containing a lot of saturated fat such as beef, veal, pork, ..
- Limit alcohol, to***co, stimulants, etc.
- Balance nutrition every day, nutrients are provided in full, should not eat too much protein and fat.
- Supplement fiber, vitamins and minerals through fresh fruits, green vegetables for good health and balance fat in the blood.

12/07/2023

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12/07/2023

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