POSITIVELY PINAY: Mind + Body + Soul

Time for a Laugh Break

2014-07-09T16:04:00.000-07:00

The saying "laughter is the best medicine" may be a cliche´, but it always works for me. I can be down in the dumps one day, but send me a good YouTube video or a hilarious meme and I perk right up. (By the way, I'm not in a funky mood today.) This isn't a laugh out loud kind of video, but it's amusing enough to watch and it might elicit a subtle chuckle. Just had to share it, since it's something we as women can all relate to. Here's hoping you're having a good hair day today!

Beyond Competing: What It Means to Endure

2014-07-08T15:24:00.000-07:00

Enduring the race...and life's challenges

Photo courtesy: jacsonquerubin, Flickr

As I prepare for my first half-marathon, I've been reflecting a lot. There are so many individuals who enter competitions and use these events as a platform for affecting change (by raising money for causes or helping bring awareness to social issues and the like) -- whether it's societal or personal change.

For some, it's more than just a race. It's a personal test of endurance on the course, and in many ways, it parallels enduring the toughest challenges in life. Lately, two stories related to racing have occupied my thoughts. These stories have been such a source of inspiration.

About 3 years ago, I was puttering around the web and came across this incredible video about a father racing with his disabled son: Dick and Rick Hoyt or Team Hoyt. Over the years, Team Hoyt has grown beyond the duo with their story attracting quite a number of followers who have raced with them and supported them.

This father-son team has completed more than 1,000 events, including 72 marathons and six Ironman triathlons. Last April, they competed in the Boston Marathon for the 32nd and last time. At 73, Dick decided his marathon days were over after dealing with injuries. However, he still plans to enter less intense events with Rick. Meanwhile, Rick will be able to continue participating in the Boston Marathon with someone else from Team Hoyt pushing him in his customized racing wheelchair.

The next inspiring story appeared on my Facebook newsfeed today: the story of homeless runner Ronnie Goodman. He lives on the streets of San Francisco, but he is raising funds for the Hospitality House Community Art Program through his participation in the San Francisco Marathon's half-marathon. The non-profit was instrumental in turning his life around -- a life that included prison time and drug addiction.

These are just two of many stories that come out of the racing community. Now that I see running as a part of my lifestyle, I hope to come across even more stories and people that propel me forward.

You Go Girl: Pregnant Olympian Finishes 800-Meter Race

2014-06-27T17:44:00.001-07:00

Some may think being pregnant means you can't keep exercising vigorously. Well, Olympian Alysia Montano disproved that myth when she completed an 800-meter race for a championship meet in Sacramento today. Talk about wow! I idolize this woman for going for it with her beautiful bump hanging out for everyone to see.

Of course, she is the exception to the rule. She's an Olympic athlete and a five-time USA champion for goodness sake. So, not just any pregnant woman can do what she can. In the interview above, Montano defends her decision to run at this stage of her pregnancy. Being fully aware of the flak she might get for doing so, she explains how she carefully consulted with her doctor and husband.

Even with science on her side, I'm not surprised to see negative reader comments from some of the news articles, because of the lack of knowledge those people have about pregnancy and exercise. I also noticed many of the judgmental comments came from readers who were clearly men. All I have to say, if you don't have a uterus, you should probably think twice before showing your ignorance.

Most obstetricians will tell you most pregnant women can continue their regular exercise regimen, as long as this has always been part of their routine. That means you sporadic exercisers shouldn't take up high-impact aerobics out of the blue, if you know you are expecting. But if you jog daily, there's no reason to give that up. Obviously, women who have high risk pregnancies and other health complications should consult their doctor before continuing any physical activity. Bottom line for anything during pregnancy: ask a medical professional...and surfing the web doesn't count!

I did aerobics and yoga when I was pregnant with my son. While they were both prenatal programs, the aerobics class was still pretty vigorous and a good cardiovascular work out. I would have continued working out up until my due date, but my water broke a week early! In fact, I credit staying active for my speedy recovery post C-section; four days after my procedure, I was walking around and climbing stairs like it was any other day.

I remember knowing several women in aerobics class that kept coming even on their actual due date. One even had her water break in the middle of exercising! Not that this is an ideal way to kick off labor, but the point is that you can enjoy doing what you love -- including exercise -- up until you can't.

More good articles on pregnancy and fitness:

Myths and Facts: Exercising While Pregnant

Running During Pregnancy

The Truth About Prenatal Exercise

The Best Kinds of Exercises for Pregnancy

Beat the Blues, Save Your Heart

2014-06-19T14:10:00.001-07:00

We all know there's a connection between happiness and healthiness, but a new American Heart Association (AHA) study highlights how important this is to heart health -- even for young women. They found that depressed women, 55 and younger, increased their risk for having a heart attack, requiring major heart surgery or even dying from related causes. The researchers followed 3,237 women in this age category at varying stages of heart disease, who also showed symptoms of moderate to severe depression. After a three-year period, they discovered some were twice as likely to require artery-opening surgery or worse: dying from any cause during the follow-up if they experienced serious (moderate to severe) depression.

There hasn't been a shortage of findings on how depression can wreak havoc on your body. Just Google the phrase "depression health risks" and a seemingly endless list of results pop up. However, so many Filipinos (including Fil-Ams) either don't know they are depressed or refuse to seek help. I know it's not easy for people to talk about -- and it's not just among Filipinos. But studies have shown higher rates of depression among Filipinos compared to other Asian groups¹, and updated statistics are almost non-existent since there isn't a consistently measurable number of Pinoys seeking help. A study entitled Mental Health Care of Filipino Americans suggested depression rates may be even higher, but there is "the cultural tendency of Filipinos to deny, somatize, and endure emotional problems²."

As a volunteer for the Filipino Mental Health Initiative (of San Mateo County), the group hopes to increase awareness and to help people seek help for depression or related health issues. Sometimes, I hesitate to use the phrase "mental health issues." Why? Because in my experience, many community members treat the word "mental" like it's the plague. FMHI has had a number of focus groups and many of the participants, particularly the elderly, seemed to evade the topic. Of course, we're not giving up. It is our hope that depression and mental health problems will be things all Filipinos can talk about openly someday. Call it naive -- but I'm allowed to dream.

Why is this topic so important to me? Because I struggled with depression for years. It took a complete emotional breakdown for me to realize I needed help. And, this did not only affect my emotional well-being, but my physiological/medical health, as well (a story for another time). By breaking my silence, I want to give hope to others and let them know there's no shame in talking about it. Doing so, can mean the difference between life and death, as the AHA study has shown.

Unsure if you are experiencing depression. Take this self-test. Note: taking this test is not an official diagnosis and cannot take the place of a proper medical evaluation with a licensed professional. This merely helps people gain a better understanding of depression and whether additional help might be needed.

Footnotes:
1 & 2. Mental Health Care of Filipino Americans
Francis Sanchez, M.D.; Albert Gaw, M.D.
Psychiatric Services 2007
http://ps.psychiatryonline.org/article.aspx?articleid=98135

Playlist Inspiration

2014-06-19T09:36:00.001-07:00

When you hear a certain song, do images from your life stream in your head? That's exactly what happens to me. While OK Go's Writing on the Wall is essentially a break-up song, it's nostalgically new wave and actually made me feel happy. It brought me back to my Depeche Mode-The Cure-New Order-blaring days. Of course, now I need to have it on my iPod. I'm always on the prowl for new tunes that speak to me, especially now that I'm going on these long 9-mile-plus runs.

Music has a way of tapping into my emotions and sweeping me away into whatever state I'm in at any given moment. A good playlist helps me power through some tough moments out there on the road, when I feel like my legs are going to fall off.

As you can imagine, I have different running playlists to suit my moods. It's not all about the fast, heart-pumping techno songs that get me through my workouts. Songs like this definitely inspire something in me and this video -- with its awesome optical illusions -- makes me like the song even more.

Resurrection

2014-06-18T16:07:00.002-07:00

The sun is rising...and so is this blog

Was the last time I posted to this blog really in 2009?!? As embarrassing as it is, it's true. I've had many half-baked attempts at trying to keep up a regular blog. Consider this attempt number 100 (and forgive me as I've probably used this line about a dozen more times with other started and stalled writing projects). So, why am I resurrecting this blog?

My initial vision for this blog was to write about health and do it with my Pinay (Tagalog for Filipino female) sisters in mind. Health and women's issues have always been an important topic for me. When I was still reporting full time, I gravitated towards stories about health and wellness in the Filipino community. Maybe it's because -- out of all the Asian subgroups -- Filipinos appear at the top of the list when it comes to the incidence rate for many major illnesses, including heart disease¹ and cancer ². I think it's important to share information about these issues, because in many instances, knowledge can be the key to preventing and combating disease.

Heart disease, diabetes and obesity have struck members of my family and extended relatives, as well. What's saddening is that so many of these conditions are preventable. I'm not saying I haven't had my own health struggles, but I decided to really change my lifestyle the year I turned 27. Why? Basically, my doctor said my cholesterol level was starting to concern her. The first time she mentioned it, I was shocked. "But I'm only in my 20s! How can I have cholesterol problems already?" I wondered to myself. Seeing my blood work and my lipid panel (which is an analysis of the fats in your blood) shook me into action. I changed my diet and started exercising more. Fell off the wagon about a dozen times, but I kept going.

Today, I feel healthier than I did in my 20s. I've had some challenges along the way. Damn you chocolate: why do you have to taste so good?!? Overall, though, I've been able to maintain my weight and continue to exercise regularly. Do I stumble when I see a piece of red velvet cheesecake? Yes, and I will continue to stumble every once in a while. It's called being human, but it doesn't mean you have to give up, right? Right.

Meanwhile, I discovered I love running earlier this year. And, next month, I will run my first half-marathon in San Francisco. I've been training since February and it's been hard at times, but I feel optimistic about the race. What motivates me even more is that we're running for the charity, Team Parkinson; my mother was diagnosed with Parkinson's Disease in 2012. I will be running the half with my wonderful sister, Joy. What's even more exciting is that my other siblings and even my parents will participate in the SF Marathon's 5K event.

This race has been a life-changer for me, because it's taught me discipline and perseverance. As many charity runners can attest, it really does make a difference in your training when you run for someone you love and a cause you believe in. Who knows: maybe I'll run my first marathon in a year. Until then, I look forward to setting higher goals for myself. Wanna join me? ;)

Footnotes:
1. Although the prevalence of obesity is low within the Asian adult population, Filipino adults (14%) were more than twice as likely to be obese (BMI≥30 kg/m2) as Asian Indian (6%), Vietnamese (5%), or Chinese (4%) adults. Filipino (27%) and Japanese (25%) adults were more likely than Chinese (17%) or Korean (17%) adults to have ever been told that they had hypertension.

To see the rest of the AHA report, click here.
Source: Heart Disease and Stroke Statistics, American Heart Association - 2013 Update

2. Filipino American women, including the elderly, have the second highest incidence and the highest mortality rate for breast cancer compared with other Asian American ethnic groups. Filipino American men, including the elderly, have the highest incidence and death rate from prostate cancer among Asian American groups. Filipinos also have the second highest incidence and the highest mortality rate from lung cancer among Asian American groups.

Source: Stanford School of Medicine, Culture-Specific Health Risk

Health Issues Among Young Adults in the U.S.

2009-02-24T10:15:00.000-08:00

We've heard our lolas, lolos and parents say it before: "You're still young," they encourage, as you hover over the food at a relative's party and contemplate whether or not to have a second helping of lechon kawali. Basically, they urge you to pile up your plate with as much food as you can. You might want to think twice, especially young adults ages 18-29.

The Centers for Disease Control (CDC) says about 24 percent of young adults are obese and 28 percent are considered overweight, according to their recent 2005-2006 report. And, with only 36 percent of this group getting regular exercise, that number is not going down anytime soon. Since heart disease is the no. 1 killer in our community, it's worth noting this information as obesity is a big risk factor. Maybe it's time to start looking at our children's eating habits when they're still really young, so they won't become a CDC statistic.

The report cited other findings among the nation's young adults. It also painted a picture of the nation's health as a whole. If you want the lowdown on their findings, visit the CDC's website.

Heart Health Month: Facts and Resources for Filipinos

2009-02-24T10:09:00.000-08:00

One in three Filipinos die of heart disease. It’s frightening but true. The American Heart Association says the disease is responsible for about 32 percent of all Filipino deaths in the United States. It's also the leading cause of death among Filipinos in the Philippines.

It may not be new information for some of you out there, but it deserves a post especially since February is American Heart Month. We all know heart disease is tied to our genetics and diet. What some may not know is Filipina-Americans contract heart disease at a higher rate than Caucasian women - 36.4 percent (among Filipinas) compared to 8.7 percent. Filipina-Americans are also more likely than African-American and Caucasian women to have what is known as metabolic syndrome, which can lead to heart disease and other serious illnesses.

Characteristics of Metabolic Syndrome:
* Proned to accumulating excessive fat tissue in and around the abdomen
* Blood fat disorders (high triglycerides that cause plaque buildup in arteries)
* High blood pressure
* Inability to properly breakdown blood sugar
* Proned to conditions that lead to clots within the blood vessels
* Proinflammatory state - condition that involves high levels of the C-reactive protein, a substance that serves as an indicator for inflammation in the body
Source: The American Heart Association (AHA)

Keep in mind there are other risk factors that can put us on the track to a sick heart. So, what are we Filipinas to do when a killer like heart disease has us backed up against the wall? FIGHT BACK! Stand up to the disease by making lifestyle changes and turn the tide. I know it's easier said than done, but we cannot stand by and wait till loved ones fall victim, as a 2003 study commissioned by the National Heart, Lung, and Blood Institute (NHLBI) said in its report: “The Filipino community has a cognitive understanding of the major health risks. However, health problems tend to remain in the abstract until an illness strikes close to home.”

Heart disease has plagued my family, and, at 26, I had my own wake up call when a doctor pointed out my worrisome cholesterol level. I could go on and on about risk factors, statistics and prevention measures. But it's not like someone will read this and suddenly change their ways. We have to do this together as a community and with the help of family. Just know you are not alone and help is out there - workshops, programs and educational materials.

Feel free to take a look at the free resources below and know we don’t have to say, “Bahala na.” We, Filipinas, can do something to preserve our personal health and that of the ones we love. As I come across non-profit organizations or medical institutions that provide additional resources, I will post them on the blog.

Free AHA Heart Health Magazines
Subscribe to Heart Insight and Stroke Connection published by the American Heart Association.

Filipinos Take it to Heart
Download that provides talking points on how to help loved ones stay healthy.

Serve Up a Healthy Life–Give the Gift of Good Nutrition Guide (Nais ng mga Pilipino ang Malusog na Puso)
Download English/Tagalog booklet with tips on how to make Filipino food healthy.

Filipinos Aspire for Healthy Hearts: Be Active for a Healthy Heart
Download English/Tagalog booklet that explains importance of daily physical activity in the prevention of heart disease.

Cardiovascular Risk in the Filipino Community
A National Heart, Lung, and Blood Institute study about what contributes to heart disease among Filipinos.

Why Filipinos are at Risk for Heart Disease

2009-02-12T10:15:00.000-08:00

We all know heart disease has impacted the Filipino community, but some may not be aware of all the major risk factors. I think it's important to share this information, because it may shed some light as to why many of our family members have fallen victim to this disease. As Filipinas, we are often the nurturers and caregivers, so we have the influence and ability to shape the health of our children, family members and loved ones.

In 2006, I did a TV news story about this issue, and the American Heart Association was kind enough to compile statistics that, to my knowledge, aren't conveniently accessible in one place or on just any one website. And, I am again grateful that they gave me permission to post these statistics here. They provide a snapshot of the risks among Filipino-Americans. However, stateside or not, most Filipinos (no matter where) are likely influenced by Philippine culture and eat some of the same foods and are therefore susceptible. I did not alter or edit the information given to me, so as to preserve its integrity.

Risk factors for Heart Disease

HIGH BLOOD PRESSURE OR HYPERTENSION is a risk factor for heart disease and stroke. It is called the “silent killer” because most people are unaware of their elevated blood pressure and there are usually no symptoms associated with the condition. Asian American and Pacific Islanders have significantly lower blood pressure screening rates.

• Both Filipino women and men have a higher prevalence of hypertension compared to Caucasians and other Asian subgroups.
• Filipino women 50 years and older had a prevalence rate of 65 percent and Filipino men 50 years and older had a hypertension prevalence rate of 60 percent, compared to the total U.S. prevalence of 47 percent for the same age group.
• Filipinos’ intake of food high in salt increases risk for high blood pressure.

HIGH BLOOD CHOLESTEROL greatly increases one’s chances of developing heart disease. Excessive cholesterol in the blood settles on the inner walks of arteries, narrowing them and restricting blood to pass through the heart.

• Filipinos have the second highest prevalence of high blood cholesterol (29.8 percent for males and 20.6 percent for females) in the AAPI community.

CIGARETTE SMOKING is the leading cause of preventable death in the United States. Several studies have shown that smoking increases the risk of cardiovascular disease in all persons regardless of age and socioeconomic status. Since cigarette smoking is modifiable, many steps can be taken to prevent and control one’s susceptibility to heart disease and stroke.

• Studies show Filipino American men were most likely to smoke (32.9 percent), followed by other Asians. Among women, Filipinos have the third highest prevalence of smoking among AAPIs.
• The Filipino community views smoking as normal and socially acceptable. Both Filipinos in the United States and the Philippines consider smoking a highly social and “cool” activity (Cardiovascular risk in the Filipino community, Formative Research from Daly City and San Francisco, Calif.).

OBESITY is a major risk factor for heart disease. Length of residence in the United States appears to have an effect on obesity for some AAPI groups.

• In total, 26 percent of Filipino Americans are obese.
• In California, a study showed Filipino men are more obese than their homeland counterparts. The same study found the greatest prevalence of overweight men among Filipinos (41.8 percent), compared to Japanese (38.0 percent), Chinese (26.9 percent) and other Asians (28.9).

PHYSICAL INACTIVITY is another risk factor for cardiovascular disease. Many studies have asserted that physical activity reduces the risk of heart disease, stroke and other cardiovascular diseases. It is recommended that individuals engage in physical activity for at least 30 minutes everyday or most days of the week.

• AAPIs engage in less physical activity compared to the general population.
• Filipinos are most likely to have sedentary lifestyles (76.3 percent), followed by Japanese (57.1 percent) and Hawaiians/part-Hawaiians (54.7 percent).

DIABETES is a disorder characterized by high blood glucose levels. The vast majority of diabetics die from some type of cardiovascular disease. This is partly because diabetes affects cholesterol levels. Diabetes is an independent risk factor for coronary heart disease, and the risk is doubled when high blood pressure is present.

• Data on diabetes in Hawaii show Filipinos have the highest prevalence of both total cases (21.8 percent) and new cases (15.5 percent) of diabetes.
• In the Philippines, an estimated 3 million Filipinos have diabetes, and half of these cases are undiagnosed.
Source: The American Heart Association