Dr. Sean Tan

It always start with that first step.

It doesn’t have to be big. It just has to start ✨👏🏻

Stay active and hydrated!

Even though heat is rising, flu is still kicking!

Make sure to:
1. Wear your mask
2. Bring alcohol wherever you go
3. Avoid close contact with symptomatic people
4. Get your flu vaccination
5. Consult your doctor, if you have symptoms

Stay safe! 💕🙏🏻

1% better everyday! 👏🏻💕

Small steps lang! Basta start moving!

🔴 HEAT ALERT: DELIKADONG INIT

Ayon sa DOST-PAGASA, may mga lugar na umabot na sa “DANGER” heat index. Mataas ang risk ng heat exhaustion at posibleng heatstroke kapag tuloy-tuloy ang exposure sa init.

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🛑 Paalala:

* Uminom ng tubig madalas (kahit hindi nauuhaw)
* Iwasan ang init (10 AM–4 PM)
* Magsuot ng presko at maluwag na damit
* Bantayan ang bata, matanda, at may sakit

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⚠️ Senyales ng Heatstroke:
* Nahihilo
* Pagkawala ng malay
* Mabilis ang tibok ng puso
* Mainit ang katawan

Gawin agad:
* Ilipat sa malamig na lugar
* Palamigin ang katawan (basang tuwalya/ice)
* Dalhin sa ospital agad

📞 Emergency: 143

Stay hydrated! 💦👏🏻

Heat stresses the body more than you think! 🙏🏻

Heat exhaustion and heat stroke can progress quickly if not addressed early. 🌞

Recognizing the warning signs can help prevent serious complications, act promptly and seek medical care when symptoms worsen.🩺

🌐 https://pcp.org.ph/
✉️ [email protected]
📞 +63 (917) 866-4866

Happy Sunday! Stay active! Kahit pa 10-15 minutes of brisk walking lang yan. Mas ok na kaysa wala 🥰👏🏻

Access a suite of tools that make physical activity feel more approachable for patients by breaking down the benefits of movement, offering simple ways to get started, and highlighting how aerobic and strength training together support heart health. 🫀

These resources empower patients to see that even 10 to 15 minute bursts of activity ⏱️ and small increases in daily movement can strengthen the heart and reduce cardiovascular risk. 📉

Explore the suite of tools ➡️ bit.ly/4cnY0fn

Keep moving! Stay hydrated 💦

May mga kamag-anak ka bang may high blood? Sakit sa puso? Stroke?

Natatakot na baka mataas din ang risk na magkaroon ka?

Why not try doing something about it? Check this bingo card by AHA!

Take a few minutes of your doom scrolling to learn about “sleep”. We spend one-third of our lives doing it anyway!

WHY DOES SLEEP MATTER MORE THAN YOU THINK?

In today’s fast-paced and workaholic routine, sleep is often sacrificed. However, consistent lack of sleep has measurable effects on overall health, both short-term and long-term.

What happens when you don’t get enough sleep?
1. Impaired focus and memory
-Sleep plays a key role in cognitive processing and memory consolidation. Poor sleep leads to reduced attention, slower reaction time, and decreased productivity.

2. Weakened immune system
-Studies show that individuals who are sleep-deprived are more prone to infections due to reduced immune response.

3. Increased risk of chronic disease
-Chronic sleep deprivation is associated with hypertension, diabetes, obesity, and cardiovascular disease.

4. Mood disturbances
-Irritability, anxiety, and even depressive symptoms are more common in individuals with inadequate sleep.

5. Hormonal imbalance
-Sleep regulates hormones responsible for appetite (leptin and ghrelin). Lack of sleep can lead to increased hunger and weight gain.

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Benefits of getting adequate sleep (7–9 hours for adults)?

• Improved concentration and decision-making
• Better immune function
• Lower risk of heart disease and metabolic disorders
• Improved mood and emotional stability
• Better physical recovery and energy levels

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Simple tips for better sleep

• Maintain a consistent sleep schedule—even on weekends
• Avoid caffeine and heavy meals 4–6 hours before bedtime
• Limit screen exposure at least 1 hour before sleep
• Keep your sleeping environment cool, dark, and quiet
• Engage in regular physical activity (but avoid intense exercise close to bedtime)

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Takeaway
Sleep is not a luxury—it is a fundamental component of good health. Prioritizing quality sleep is one of the simplest yet most effective ways to improve overall well-being.

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“WALKING”

One of the simplest routine you can add to your life.

Small daily minutes of movement = Added years to your life 💕✨

Walking may be the simplest way to work out. You can do it almost anywhere! This 8-week walking plan is perfect for beginners. https://wb.md/4chMwLn

Stay hydrated!

2 sa umaga
2 sa tanghali
2 sa hapon
2 sa gabi