Gouty arthritis occurs when uric acid crystals accumulate in the joint, resulting to pain and swelling.

You are more likely to develop gouty arthritis if you have high levels of uric acid in the blood.

WAYS TO PREVENT ATTACKS OF GOUTY ARTHRITIS:

Drink plenty of water, at least 2-3 liters of water/day

✓  Avoid eating organ meat (ex. liver) and shellfish

✓  Avoid alcoholic beverages

✓  Limit intake of sweetened beverages

✓  Exercise and maintain an ideal body weight

✓ Avoid self-medicating with pain relievers!

✓  If you have recurrent attacks of joint pain and not sure if you have gouty arthritis, it is best to consult a doctor for further evaluation and management.

• Coronavirus disease 2019 (COVID-19) is an infectious disease caused by coronavirus.
• The COVID-19 virus spreads primarily through respiratory droplets.
• When a person infected with COVID-19 virus coughs, sneezes, or talks, the infectious respiratory droplets can be released and people who are nearby can breathe those droplets into their lungs
• People can also become infected by touching objects or surfaces contaminated with COVID-19 virus then touching their mouth, nose, or eyes.

SYMPTOMS OF COVID -19

• Fever
• Cough
• Sore throat
• Fatigue
• Body aches
• Diarrhea
• Headache
• Runny nose
• Nausea and vomiting
• Loss of taste or smell
• Difficulty of breathing or shortness of breath
• If you have serious symptoms and you think you may have been exposed to COVID-19 virus, contact your healthcare provider.

STEPS TO PREVENT SPREAD OF COVID-19:

1. Clean hands often. Use soap and clean water, or an alcohol-based hand rub.
2. Wear facemask properly, covering both mouth and nose completely.
3. Avoid close contact with other people. Maintain at least 1 meter physical distance.
4. Avoid touching your mouth, nose, or eyes.
5. Clean and disinfect frequently touched surfaces and objects.

The kidneys are two bean-shaped organs located just below the rib cage, one on each side of the spine. They help in filtering the blood, removing waste products and excess water from the body to form the urine.

WHAT ARE KIDNEY STONES?

• Kidney stones or “Nephrolithiasis” are mineral or salt deposits that form inside the kidneys.
• Kidney stones form when urine filtered by the kidneys becomes concentrated, causing minerals to crystallize and stick together.
• Kidney stones may damage the urinary tract when they pass through, producing blood in the urine and pain in the lower back.
• Large kidney stones may also cause obstruction in the flow of urine from the kidney to the urinary bladder.

WAYS TO PREVENT FORMATION OF KIDNEY STONES:

• Drink at least 2-3 liters of water everyday.
• Avoid salty and processed food.
• Limit intake of animal protein.

1. Watch your weight

• Being overweight or obese can put stress on the back and may lead to back pain.
• Eat a healthy balanced diet and exercise regularly to control your weight.

2. Exercise properly

• Stretch before working out.
• Incorporate back and abdominal strengthening exercises into your workout.
• Include cardio exercise to increase flow of nutrients and hydration to the back muscles and bones

3. Keep a healthy, balanced diet

• Keep your back muscles and bones strong by consuming nutritious food like: fruits and vegetables, milk, yoghurt, cheese, egg

4. Do not smoke

• Smoking reduces nourishment to the back muscles and bones.
• Smoking weakens the back muscles and bones.
• Smokers are more prone to back pain than non-smokers.

5. Practice good posture

• Avoid awkward position.
• Avoid rounding of shoulders.
• Avoid slumping/slouching.
• Use back support when sitting for several hours.

6. Proper lifting techniques

• Observe proper posture when lifting objects.
• Follow these lifting-guidelines to prevent lower back injury:
  • Do not bend over from the waist to lift heavy objects.
  • Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up.
  • Let your leg muscles do the lifting, not your back.
  • Do not twist your body while lifting.
  • If an object is too heavy for you, ask for assistance.

7. Push rather than pull

• If possible, push rather than pull heavy objects.
• Pushing is less strenuous on the back than pulling heavy objects.

8. Sleep well

• Find a comfortable and relaxed position when sleeping.
• Avoid awkward sleep position like twisting and bending of back.
• Use comfortable clothes, pillows, and mattress when sleeping.

9. Wear comfortable, low-heeled shoes

• Shoes with less than an inch heel reduce the strain on your back while standing.

• Stress is a physical, mental, and emotional response to challenging or threatening situation.
• A little stress can be helpful when it keeps us alert, motivated, and ready to avoid danger.
• However, stress can become a problem when the pressure becomes excessive and unmanageable.
• When the stress is experienced repeatedly over prolonged period of time, stress may have negative effects on the body.

Negative effects of Stress: 

• Headaches
• Body pains
• Chest pains
• Stomach aches
• Digestive problems
• Elevated blood pressure
• Poor concentration
• Difficulty sleeping
• Anxiety and panic attacks

Strategies in managing Stress: 

1. Positive Thinking

✓  Focus on your strengths.

✓  Look for ways to learn from the situation.

✓  See opportunities to develop yourself or improve your work.

2. Reframing

✓  Change the way you look at things in order to feel better about them.

✓ See things in a different perspective.

3. Get organized

✓  Plan your day.

✓  Set achievable goals.

✓  Make a list of things to do.

4. Time management

✓  Stop wasting time.

✓  Prioritize important and urgent matters.

✓  Do not over commit (Learn to say “no”).

✓ Learn to ask help and delegate tasks when needed.

5. Ventilation

✓  Talk to others about your concerns.

✓  Find support among colleagues.

✓  Write worries down on a diary.

6. Lifestyle changes

✓  Eat balanced and nutritious meals.

✓  Avoid smoking and drinking alcoholic beverage.

✓  Exercise regularly.

✓  Take rest breaks.

✓  Take adequate sleep everyday.

✓  Have some time for leisure and relaxation.

Obesity is the term used to describe a medical condition wherein the person carries excess weight in the body. Obesity may endanger your health and may take control of your life!

The Body Mass Index or BMI

A person has obesity if they have a high body mass index or BMI.

BMI is a tool used by doctors to assess if you have an appropriate weight in relation to your height.

The formula for computing the BMI is this:

               Weight (in kilograms)

━━━━━━━━━━━━━━━━━

Height (in meters) x Height (in meters)

Example:

What is the body mass index if the weight is 95 kilogram and height is 1.70 meters.

Using the formula:

               95 kg / 1.70 m x 1.70 m

               95 kg / 2.89 m2

BMI = 32.87 kg/m2

The table below is used to interpret BMI results:

A BMI of 32.87 kg/m2 is classified as Obese.

Using this BMI table as tool for evaluating weight issues is not perfect because it does not distinguish between body fats and lean muscle weight. But this is a widely accepted and very useful tool in assessing your risk of developing other illness that is associated with obesity.

The BIG problem about Obesity

Obesity is linked to a lot of medical problems. If a person has a BMI of 30 or more, he has an increased chance to have the following diseases:

• Diabetes
• Hypertension
• High cholesterol
• Fatty Liver Disease
• Stroke
• Cancer
• Gallbladder Disease
• Arthritis
• Breathing problems

Take control of your weight

1. Healthy, balanced diet

• Eat plenty of fruits and vegetables. During meals, half of your plate should at least have serving of fruits and vegetables.
• Limit your intake of foods that are too sweet, too salty, and too fatty.
• Avoid processed and canned foods.
• Drink plenty of water, at least 2-3 liters of clean water a day.

2. Exercise

• Aim to do exercise at least 30 minutes, 5 times a week of cardiovascular exercise. This includes running, swimming, cycling, or dancing. Also include 2-3 sessions of resistance training, like weight lifting or body weight exercises.
• Begin with easy exercises that you find enjoyable and that works for you. You do not need to do a straight 30 minute cardiovascular exercise on the first day of your exercise program. Start slow. Take rest days, if needed. Then progress your exercise program as you gain more fitness and confidence.
• Use available gym equipment like treadmill or weight bars if they are more convenient and if they can help you in your exercise program.