Dr. Willie T. Ong, The Philippine STAR, February 2, 2010

Imagine receiving a call saying that a family member is sick. What should you do? What’s the first aid in this situation? During emergencies, it pays to be knowledgeable in basic home remedies and first aid. Let’s look at 9 common problems:

1. Diarrhea.
The first aid for diarrhea is giving Oresol or an oral rehydrating solution, which you can buy in a drugstore. Actually, you can make your own rehydrating solution as follows: Mix 1 glass of water with 2 teaspoons of sugar and ¼ teaspoon of salt. Stir well and drink as much as you can. Children or adults can also be fed rice water (“am”) with a little salt added. These liquids help replenish the fluids and electrolytes lost in the stools. Doctors also recommend the BRAT diet, which stands for banana, rice, apple and tea. However, if the patient cannot drink or eat anymore, it’s time to bring him or her to the hospital where doctors will give fluids through the vein. A common cause of diarrhea is intake of spoiled or contaminated food.

2. Minor Burns.
This is important. Once a person gets burned, for example a hand burn from boiling water, immediately place the burned area in anything cold. You can expose the hand to running water, or better yet, you can submerge the hand in a bucket of iced water. The cold water will counteract the heat generated from the burned area and will thereby minimize the skin and tissue damage. You don’t need to put tomatoes, toothpaste or what have you. It’s not helpful. Later, once the heat from the area subsides, you can apply burn ointment on the affected part. Then cover the skin with a clean gauze. Afterwards, the burned area will usually develop into a blister. Do not poke the blister or it might get infected. Just leave it alone and let it subside by itself. For more serious burns, however, you should go to an emergency room for further treatment.

3. Object inside ear or nose.
This usually happens with kids. The safest thing to do is to bring the kid to the Emergency Room or an ENT specialist. Take note: Do not attempt to remove the foreign object on your own. Do not poke cotton buds or toothpicks inside the ear. You will only push the object further inside and you might even puncture the eardrum. Likewise, don’t force the kid to sneeze the object out. Just keep your child calm. This is one time you really need to see your doctor.

4. Swallowed object.
If the swallowed object is small, like a button or a bead, the doctor will just ask the parents to observe the child for symptoms, such as stomach ache or difficulty of breathing. Normally, the child will pass out the swallowed object with the stools in 1 to 2 days. However, when the swallowed object is large or pointed, it’s best to bring him to the hospital. The doctor will probably request for an x-ray to see where the object is located. Follow your doctor’s advice.

5. Foreign body in the eye.
In case of dust and foreign objects in your eye, the first thing to do is to wash the eye in running water. Don’t scrub your eye, but just let the water wash out the object. Hopefully, this will do the trick. If an eyelash gets into the eye, just blink your eyes several times, and slowly your tears will transport the object outside. In some special cases, an experienced person can use a cotton bud to remove the object. But if the foreign body is still there after some time, it is best to see an eye specialist.

6. Insect bite from mosquitoes, ants or bed bugs.
First, clean the bite area with soap and water. Then, get a piece of ice and place it on the bite area. This should lessen the itchiness and redness. Next, you can dab the area regularly with 70% rubbing alcohol or povidone iodine. Keep the area clean until it heals. Avoid the urge to scratch the area because you might injure the skin and infect the area.

7. Nose bleeding.
Especially common during the hot weather, most cases of nose bleeding are
harmless and nothing to worry about. At times, picking the nose can cause nose bleeding. When bleeding occurs, let the patient sit down and tilt the head slightly upward. Then firmly pinch on the top part of the nose to see if this will stop the bleeding. You may also place an ice bag on the bridge of the nose to help the blood clot more quickly. In the meantime, keep the patient calm and let him breath slowly through the mouth. Usually, the bleeding will stop in a few minutes. However, in case it doesn’t, go to the Emergency Room.

8. Bump in the head.
If your child bumps his head, let the child lie down and then place an ice bag on the affected area to lessen the swelling. In cases where there is some bleeding in the area, it is best to clean the area with Povidone iodine or alcohol. (I prefer Povidone iodine because it is more potent and less painful.) Next, place a clean gauze on the area. Most head bumps are harmless since our hard skull protects our brain. However, patients should still be observed for drowsiness, vomiting or severe headache in the next few days. For more serious bumps, you can proceed to a hospital where doctors might request a head x-ray (to check for fracture) or a CT Scan of the head (to check for bleeding).

9. Bite from dog, cat or rat.
Immediately wash the bite area with soap and running water. There’s no harm in pinching the area to try and squeeze out blood and saliva from the animal. After cleaning the area, apply Povidone iodine to further sterilize it. Then place a clean gauze over the area. For dog bites, the animal should be observed for 10 days. If the dog is healthy after 10 days, then that means the dog has no rabies. Finally, for more serious bites, like deep animal bites and those bites near the neck area, you should bring the patient to the hospital for anti-tetanus shots and possibly anti-rabies shots. Good luck!

Dr. Willie T. Ong, The Philippine STAR, January 19, 2010

Some people look down on the lowly sardines. It’s cheap, it’s canned and it’s the poor man’s diet. Hence, it’s easy to conclude that sardines are not healthy for you. However, medical and nutrition experts agree that such is not the case. In fact, sardines are pound-for-pound one of the world’s healthiest foods.

Sardines are a group of small oily fish related to herrings. Years ago, sardines were harvested off the coast of Sardinia, an Island in the Mediterranean. Sardines contain vitamins and minerals proven to benefit your heart, memory, skin, joints, and give you energy. Here’s why sardines are good for you:

1. Omega 3 Fatty Acids: Sardines are rich in healthy Omega 3 fats, which help increase your good cholesterol and prevent heart attack and stroke. Omega 3 also nourishes the skin and prevents wrinkle formation.

2. Coenzyme Q10: Sardines have high levels of Coenzyme Q10, a powerful antioxidant that helps strengthen one’s immune system.

3. Calcium: The calcium in sardines keeps your bones strong and healthy. If you exercise regularly, like brisk walking, this can help strengthen your bones and prevent osteoporosis. Three ounces (one serving) of sardines gives as much calcium as a glass of milk, especially if you eat the soft edible bones.

4. Vitamin D: Sardines are one of the few food sources that contain vitamin D, in fact, thrice your daily requirements. This vitamin works to help the body absorb calcium in food and promote bone growth.

5. Vitamin B12 (cobalamin) and Vitamin B3 (niacin): The B vitamins are very important for a healthy nervous system, which includes the peripheral nerves, spinal cord and brain. Adequate intake of Vitamin B12 helps boost energy and produce normal blood cells.

6. Selenium: Sardines are a good source of the mineral selenium, a powerful antioxidant. Some studies have linked selenium intake to a lower risk for cancer.

7. Iron and Phosphorus: A serving of sardines contain 20% of our daily iron needs. Iron is needed for red blood cell production and for people who are anemic. Moreover, sardines contain phosphorus, a mineral that helps the kidney excrete waste products. Phosphorus is also needed for normal teeth and bones.

8. For weight control: For overweight people, one advantage of sardines is that it is low in calories. In addition, sardines are rich in protein, which can be used by dieters on a high-protein, low-carbohydrate diet. Getting your protein from fish is much healthier than eating pork and beef, laden with fats.

9. Safe to eat because they’re low in mercury: Because of our polluted waters, certain kinds of fish may contain varying amounts of mercury, a poison that is harmful to the brain, nerves, kidneys, eyes and other organs. The US Food and Drug Administration has certified that sardines contain one of the lowest levels of mercury in seafood. This is mainly due to the sardines’ main diet of plankton and krill. (This is in contrast with sharks and other large fishes with higher mercury levels because they eat other fishes.) Aside from sardines, other fish which are low in mercury are samaral, dilis (anchovies), hito (catfish), galunggong (mackerel), salmon, tilapia and bangus (milkfish). Seafood such as shrimp, squid and crab are also safe. As a general rule, the smaller fish, preferably those less than 12 inches long, are safer.

Sardine’s Nutritional Values:
A small can or 3 ounces of sardines contain approximately 134 calories, 15 grams of protein, 8 grams of total fat, and zero carbohydrates. When canned in water, one serving size has fewer calories at 120 and less fat at 7 grams total fat. However, when sardines are packed in oil, you get more fat at 9 grams total fat and 2 grams saturated (or bad) fat.

Just a reminder: Sardines contain purines, which should be limited or avoided in patients with gout or chronic kidney disease. Sardines also contain little amounts of vitamin A and C, which you should be getting from your fruits and vegetables.

Sardines in Tomato Sauce: It’s the Healthiest

Sardines packed in tomato sauce are very nutritious and the best combination. Tomatoes, such as those found in ketchup and tomato sauces, are extremely high in antioxidants, especially carotenoids like beta-carotene and lycopene. Tomatoes may reduce your risk for heart disease, prostate cancer and other cancers of the digestive tract. Tomatoes also contain vitamin C, E and potassium too.

There are many ways to prepare sardines. You can put them in a pan-de-sal for a snack, toss them in your salad or use sardines (instead of meatballs) with your spaghetti. You may eat sardines with your rice, too. Add a healthy dose of vinegar or lemon (calamansi), which also has its own health benefits.

So, the next time you see those little canned sardines, I hope you will consider them as a healthy source of protein, vitamins and minerals for you and your family.

By Dr. Willie T. Ong, The Philippine STAR, December 22, 2009

Here are 10 numbers every person should know. Read on and learn about them. Be sure to keep them below danger levels.

1. Your Blood Pressure: 120 over 80, or lower.
The first number in the blood pressure refers to the pressure in the arteries when the heart is pumping. The second number correlates to the pressure when the heart is relaxed. The optimal blood pressure based on scientific studies is 115/76. To make this easier to remember, doctors round it off to 120/80. A blood pressure in excess of 140/90 (either one of the numbers) is considered high and must be treated with lifestyle change and/or medications. How important is this number? Well, if a person with a pressure of 160/90 reduces his blood pressure to 120/80 through medicines, he will live approximately 9 years longer.

2. Your Heart Rate: Within 60-90 a minute.
The normal heart rate at rest ranges from 60 to 90 beats a minute. You may check your heart rate by taking your pulse at the wrist area or the neck area. The most accurate heart rate is determined by listening to the heart with a stethoscope. An athletic person may have a heart rate as low as 50, which is normal for him. However, if a person’s resting heart rate is persistently above 90 beats a minute, he needs a check up to rule out thyroid disease, anemia, heavy smoking and other disorders. When we exercise, our heart rate increases, but should return to normal within 2-4 minutes of resting.

3. Your Waist Line: Less than 35.5 inches for males and less than 31 inches for females.
Now these numbers are a bit difficult to accept. But research shows that if your waistline (measured at the belly button and not the pants area) is less than 35.5 inches in males, and less than 31 inches in females, then you are in the ideal range. However, if your waistline is more than 40 inches in males, and more than 37 inches in females, then you are at the highest risk for a heart attack and stroke. People in between those numbers are at moderate risk and should try to reach their ideal body weight.

4. Your Ideal Body Weight: Within 10% of the Ideal.
Your ideal body weight is shown in the accompanying table. Try not to exceed 10% of your ideal weight. Anything more than 20% of the ideal weight is labeled as obese. The higher the weight, the greater the risk for diabetes, arthritis and heart disease.

5. Your LDL Cholesterol Level: Lower than 130 mg/dl.
LDL cholesterol is the ‘bad’ kind of cholesterol. It breaks apart easily and gets stuck in the walls of your arteries, causing impaired blood flow. If a middle-age man reduces his LDL cholesterol from a high 180 mg/dl down to 100 mg/dl, this will make him 3 years younger. To reduce your LDL cholesterol, reduce your intake of beef and pork, and increase intake of healthy fats like olive oil, fish, walnuts and Omega-3 fats. Monitor your cholesterol level at least once a year.

6. Your Oxygen Saturation Level: 95% or higher.
A pulse oximeter is a portable device that measures the amount of oxygen in your blood. The better your lung and heart function, the higher your oxygen saturation rate. Young adults usually have higher oxygen saturation levels of 98% or more. However, for chronic smokers and city dwellers, this level goes down. Breathe clean air, avoid cigarette smoke and use air-conditioning. All these will help keep your lungs strong and healthy. Practice slow and deep breathing for 5-10 minutes in the morning and at night. It’s relaxing and good for the lungs.

7. Your Fasting Blood Sugar: 100 mg/dl or lower.
A blood sugar higher than 100 mg/dl means that you are not normal. If you don’t watch out, this will lead to diabetes and its frightening complications. The excess sugar in your body causes damage to your arteries, causing cracks and holes to appear at the walls. If you have a first degree relative with diabetes, try to keep it lower than 90 mg/dl. Avoid simple sugars like donuts, candies and cake icings. Go for more veggies.

8. Your Body Fat: Less than 25% (for males), and less than 30% (for females).
Manny Pacquiao has a body fat of 10%. Wow! But for us ordinary mortals, the ideal numbers are less than 25% for males and less than 30% for females. Women have more body fat because of their breasts and wider hips area. To reduce your body fat, you have to exercise more to build more muscle mass. Also, reduce your fat and food intake to keep your weight down. These body fat measurements are available in gyms.

9. Your Sleep Hours: At least 7-8 hours
Sleeping and resting is a great way to boost your energies. The best sleep is at night, especially from 11 PM to 3 AM, because this is the time the liver exerts its regenerating powers. If you work the night-shift at call centers, then try darkening your room during the day to simulate nighttime sleep.

10. Your Bank Account
It’s partly true that wealth can buy you health. You need money to buy nutritious food, and to pay for medicines and hospital bills. However, there’s a limit to what money can buy. Exercise, healthy diet and a healthy lifestyle are still your choices. Get a yearly check-up. And make sure you have some money stashed away for urgent medical needs.

Finally, have a list of emergency contact numbers at hand, like your favorite doctor, the hospital, the fire department, etc. Keep these lifesaving numbers handy for your health and peace of mind.

Table 1. Ideal Body Weight

FOR MALES FOR FEMALES
Height Weight Height Weight
Pounds Kilos Pounds Kilos
5’ 0’’ 106 48.2 4’ 10’’ 90 40.9
5’ 1’’ 112 50.9 4’ 11’’ 95 43.2
5’ 2’’ 118 53.6 5’ 0’’ 100 45.4
5’ 3’’ 124 56.4 5’ 1’’ 105 47.7
5’ 4’’ 130 59.1 5’ 2’’ 110 50.0
5’ 5’’ 136 61.8 5’ 3’’ 115 52.3
5’ 6’’ 142 64.6 5’ 4’’ 120 54.6
5’ 7’’ 148 67.3 5’ 5’’ 125 56.8
5’ 8’’ 154 70.0 5’ 6’’ 130 59.1
5’ 9’’ 160 72.7 5’ 7’’ 135 61.4
5’ 10’’ 166 75.4 5’ 8’’ 140 63.6
5’ 11’’ 172 78.2
6’ 0’’ 180 81.8