About

about img1new about img1Pilipinas Go4Health is the nationwide healthy lifestyle movement spearheaded by the Department of Health (DOH) and its partners. It aims to inform and encourage Filipinos from all walks of life to practice a healthy lifestyle by making a personal commitment to physical activity, proper nutrition, and the prevention or cessation of smoking and alcohol consumption. Through the movement, DOH and its partners work together to promote and establish a sustainable environment for healthy living.

Our Pledge
We believe that every Filipino has the right to a healthy family, community, and country. As lead advocate for the nationwide healthy lifestyle movement, we work hand-in-hand with different sectors to provide options for healthy living and make it accessible to as many people as possible. Ultimately, Pilipinas Go4Health hopes to contribute to successful nation and inclusive development by encouraging  Filipinos to embrace four key health habits: physical activity, proper nutrition, and the prevention or cessation of smoking and alcohol consumption.

HEALTHY LIFESTYLE TOPICS

Improvement in lifestyle is needed to drastically improve people’s health. Aside from avoiding smoking and alcohol, there is a need to correct the Filipinos’ diet and encourage them to engage in more physical activities. These changes can be tailored to meet the individual’s specific needs. Learn tricks and tips to keep your health up and your body in good shape.

What is a healthy lifestyle?
As they say, “health is wealth.” Healthy lifestyle is all about making one’s health and well-being a priority. It is a choice made by an individual, a commitment made for his own good and that of his loved ones. Both the private and public sectors are working on several programs to help Filipinos get a headstart on being healthy and enable them to stay healthy throughout their lives.

Healthy Lifestyle Across the Philippines
Be inspired by how Pinoys are taking action for their health!

  • As the authority in ensuring the nutritional well-being of Filipinos, the National Nutrition Council (NNC) recommends everyone to follow the Nutritional Guidelines for Filipinos for good health and proper nutrition.
  1. Eat a variety of foods everyday.
  2. Breastfeed infants exclusively from birth to six months, and then, give appropriate foods while continuing breastfeeding.
  3. Maintain children’s normal growth through proper diet and monitor their growth regularly.
  4. Consume fish, lean meat, poultry, or dried beans.
  5. Eat more vegetables, fruits, and root crops.
  6. Eat foods cooked in edible/cooking oil daily.
  7. Consume milk, milk products, or other calcium-rich foods such as small fish and dark green leafy vegetables daily.
  8. Use iodized salt, but avoid excessive intake of salty foods.
  9. Eat clean and safe foods.
  10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic beverages
  • Republic Act 9211bans smoking in public places.
    • Some localities are taking a step further to pass a provision to ban smoking in public places. Private establishments also adopted the rule in their buildings. Fines range from Php 1,000 for first-time offenders, Php 2,500 for second-time offenders, and Php 5,000 for third-time offenders.
  • Republic Act 9211, or the Tobacco Regulation Act of 2003 is the first comprehensive national legislation on tobacco control.
    • RA 9211 covers: (a) Promotion of healthful environment; (b) Dissemination of information regarding health risks associated with tobacco use; (c) Regulation and subsequent ban of all tobacco advertisements and sponsorships; (d) Regulation of the labelling of tobacco products; and (e) Protection of the youth from starting a life-long addiction to tobacco use by prohibiting the sale of tobacco products to minors.
  • The Philippines is a signatory of the Protocol to Eliminate Illicit Trade in Tobacco Products of the World Health Organization (WHO) Framework Convention on Tobacco Control.
  • In 2013, the Philippines began implementing the House Bill 5727, more popularly known as the Sin Tax Bill, which aims to restructure the existing taxes imposed on the alcohol and tobacco goods
  • According to Philippine law, the legal age for drinking is 18, three years younger than the age limit in the United States.
  • Sales of alcohol near schools in different cities have been banned. Since 2011, several establishments within the affected radius have been shut down due to violations.
  • Mostprimary schools in the Philippines are transforming their yards into vegetable gardens. This is in response to increasing consumption of junk food by Filipino children. Harvested vegetables are given to students whose families are most in need or sold as part of livelihood projects.
  • Several cities and municipalities around the country have developed their own healthy lifestyle programs highlighting the importance of physical activities in maintaining a healthy body and lifestyle. Local governments provide free group exercise classes in public parks and open areas. LGUs also focus on good nutrition and proper diet and work with private sectors for activities such as healthy cooking demonstrations that teach mothers what to serve to children during meal time, among others
  • There are several public parks and circles that offer tons of opportunities for physical activities. There are dance aerobics, Tai Chi, and Zumba classes every day and people can use several sports areas for free. Some parks even have pedal cars that are available for a fun way to exercise.

Sources:
Ten Nutritional Guidelines for Filipinos 2000. (2000). Retrieved from http://www.nnc.gov.ph/home/item/5-10-nutritional-guidelines-for-filipinos-mga-gabay-sa-wastong-nutrisyon-para-sa-pilipino
National Tobacco Control Strategy. (2011-2016). Department of Health. 2012

Go Smoke-free
Smoking is a deadly habit. Ten Filipinos die every hour because of smoking. Across the globe, there are 1.1 billion smokers, and if current trends continues, the number of smokers will reach 1.6 billion by year 2025. In the Philippines, 28 percent, or 17.3 million Filipino adults aged 15 years and older are current tobacco smokers, according to 2009 data by the Global Adult Tobacco Survey (GATS).

But it is not only first-hand smoking that kills. Exposure to secondhand smoke is prevalent as well. According to the 2007 Global Youth Tobacco Survey (GYTS) survey, 57.8% of youths live in homes with smokers,and some 67.9% are exposed to smokers outside their homes.

Worldwide, tobacco use causes 5 million annual deaths. Data show that by 2030 annual death rates will increase to 8 million. Smoking is associated with:

          (1) cardiovascular diseases (including heart diseases and stroke);
          (2) diabetes;
          (3) cancer; and
          (4) chronic respiratory diseases, including chronic obstructive pulmonary diseases (COPD) and asthma.

Countries are making efforts to reduce, if not eliminate, tobacco use. The World Health Organization (WHO) supports countries through the WHO Framework Convention on Tobacco Control (WHO FCTC). WHO also introduced the MPOWER measures, which aims to assist the implementation of programs to reduce tobacco demand.

MPOWER stands for:
         M - Monitor tobacco use and prevention policies
         P - Protect people from tobacco smoke
         O - Offer help to quit tobacco smoke
         W - Warn about the dangers of tobacco
         E - Enforce bans on tobacco advertising, promotion, and sponsorship
         R - Raise taxes on tobacco

Sources:
Tobacco. (2013). Retrieved May 15, 2013, from http://www.who.int/mediacentre/factsheets/fs339/en/

Smoking Statistics. (2002). Retrieved May 15, 2013, from http://www.wpro.who.int/mediacentre/factsheets/fs_20020528/en/

2009 Philippines Global Adult Tobacco Survey. (2010). Retrieved May 15, 2013, from http://www.who.int/tobacco/surveillance/2009_gats_report_philippines.pdf

National Tobacco Control Strategy. (2011-2016). Department of Health. 2012

Tobacco Free Initiatives. World Health Organization. (2013). Retrieved May 30, 2013 from http://www.who.int/tobacco/mpower/publications/en/index.html and http://www.who.int/tobacco/mpower/publications/en_tfi_mpower_brochure_m.pdf

Go Sustansya
They say you are what you eat. Our fast-paced lifestyle has led to a reliance on instant meals and fast food restaurants. There’s no harm in wanting to make life a bit easier, but doing so at the cost of one’s health is a no-no. Typically, these “quick” meals are loaded with unhealthy ingredients for them to last longer or cook easier.

Healthy meals are always the best source of energy, vitamins and minerals that people need everyday. A healthy diet includes: whole grains, healthy protein, fish, vegetables, fruits, and dairy. Eating healthy is easy and need not be expensive. The first step is understanding better and healthier meal options. One also needs to establish a positive attitude about food, know how much calories is needed daily, must know the ‘good’ and ‘bad’ in terms of fats and carbs.

Remember, it’s easy when you know how. Keep in mind that the main nutritional goals are to:

(a) reduce salt, sugar, and fats to prevent hypertension and cardiovascular diseases;
(b) reduce calories to prevent obesity; and
(c) increase fiber intake to lower cholesterol level and control blood sugar levels.

Sources:

Ten Nutritional Guidelines for Filipinos 2000. (2000). Retrieved from http://www.nnc.gov.ph/home/item/5-10-nutritional-guidelines-for-filipinos-mga-gabay-sa-wastong-nutrisyon-para-sa-pilipino

Dietary Fiber: Essential for a Healthy Diet. (2012). Retrieved May 30, 2013 from http://www.mayoclinic.com/health/fiber/NU00033


Go Sigla
Getting physical is one of the basic ways of keeping one’s self in tip-top shape. But with very busy schedules, people sometimes find it difficult to squeeze in workouts and exercises.

There are a lot of ways of being physically active. They can be simple things such as using the stairs when climbing up or going down a floor or two and walking to your destination when it’s a few blocks away. Even the simplest household tasks such as gardening and cleaning the house are considered exercise.

Different activities target specific parts of the body. There are endurance activities like brisk walking, dancing and biking, that strengthen the heart and lungs. Flexibility activities that strengthen the muscles include stretching, gardening, and doing various household chores. And there are strengthening activities that concentrate on the strength of bones and muscles, such as climbing up the stairs, lifting weights, and doing push-ups. Tai Chi, do heel-to-toe walk, and balancing on one foot help in maintaining balance.

Source:

4 Types of Exercise. (n.d.) In Go4Life Website. Retrieved from http://go4life.nia.nih.gov/4-types-of-exercise


Go Slow sa Tagay
For some, drinking is a way to relax and unwind. But when it comes to alcohol consumption, moderation is very important.

What do we mean by moderate? For men, two drinks are recommended, while women are urged to take one drink. The measurement of “one drink” varies depending on the type of alcohol served. The following are considered as one drink:

  • Beer: 12 fluid ounces (355 ml)
  • Wine: 5 fluid ounces (148 ml)
  • Distilled spirits (80 proof): 1.5 fluid ounces (44 ml)

Drinking and driving
According to a study on alcohol drinking patterns among Filipinos, alcohol drinking is perceived as positive—used as a tool for socializing, bonding, relaxing, as well as self-expression. Drinkers may also see this habit as a form of escape from worries or problems. This then becomes an excuse for drinking some more, often in bars or clubs that are found almost everywhere.

Excessive alcohol consumption also associated with drunk-driving accidents. In May 2013, President Benigno S. Aquino III signed Republic Act No. 10586, or the Anti-Drunk and Drugged Driving Act of 2013. The law penalizes the “acts of driving under the influence of alcohol, dangerous drugs, and other intoxicating substances.” It also aims to promote safe and responsible driving, and lessen motor vehicle accidents. Under RA 10586, law enforcement can conduct random field sobriety tests, chemical and confirmatory tests on motorists suspected of driving under the influence.

Responsible drinking is key. Moderate alcohol drinking may contribute in reducing one’s risk for: 

  • heart diseases
  • strokes, particularly is schemic stroke
  • gall stones
  • diabetes

Sources:
Food and Nutrition Tips for the Holidays. (2008). Retrieved May 14, 2013 from http://www.fnri.dost.gov.ph/index.php?option=content&task=view&id=1336

Guidelines for Moderate Alcohol Use. (2011). Retrieved May 15, 2011 from http://www.mayoclinic.com/health/alcohol/SC00024

Health Benefits of Moderate Alcohol Use. (2011). Retrieved May 15, 2013 from http://www.mayoclinic.com/health/alcohol/SC00024

Drunk Driving Laws Lacking in the Philippines. (2013). Retrieved May 30, 2013 from http://www.healthjustice.ph/?action=viewArticle&articleId=818

The Filipino as a Quintessential Drinker: A Study of Alcohol Drinking Patterns Among Filipinos. (2010). Retrieved May 30, 2013 from http://www.ihra.net/files/2010/05/02/Presentation_23rd_M10_Labajo.pdf

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