SOCIAL MEDIA

Federer and other Pro Athlete's Secret to Beating Jet Lag—And How You Can Do It Too

August 26, 2025


Ever landed in your dream destination only to feel exhausted, restless, and wide awake at 3 AM? That’s jet lag, and it can throw your entire trip off balance. But here’s a secret: professional athletes—who often fly across continents to compete—have mastered the art of beating it. Makati Medical Center (MakatiMed), one of the Philippines’ leading hospitals, reveals their tried-and-tested hacks so you, too, can travel like a champion.

Why Jet Lag Hits So Hard

Jet lag happens when your circadian rhythm, or body clock, gets disrupted by time zone changes. According to Dr. Maria Patricia Ann T. Puno from MakatiMed’s Neurophysiology and Sleep Disorders Laboratory, athletes who frequently move from one side of the world to another learn to fine-tune their routines—adjusting sleep, diet, and training—to stay sharp and at their best. The good news? These strategies aren’t just for the pros.

Sleep Like Federer

When it comes to resetting your sleep schedule, tennis legend Roger Federer believes in diving straight into the new time zone. He would eat, train, and sleep according to his destination’s schedule, ignoring what time it was back home. Many athletes also prepare in advance by adjusting their bedtime and wake-up time by 30 to 60 minutes each day a week before departure, gradually syncing with their destination’s clock.

Make Rest a Priority

Travel isn’t always comfortable—airplanes and hotel rooms can be noisy, cramped, or just not ideal for a good night’s sleep. That’s why US rugby player Lucas Lacamp relies on music, an eye mask, and earplugs to create a restful environment. Dr. Puno adds that keeping your room cool, ideally between 15°C and 19°C, also helps you drift into deeper sleep.

Harness the Power of Light

Sunlight is a natural reset button for your body clock. If you arrive during the day, take a walk outside to help your body adjust faster. But at night, it’s best to avoid gadgets like laptops and smartphones because the blue light they emit interferes with melatonin production, the hormone that regulates sleep. Irish gymnast Rhys McClenaghan even wears special glasses with red lenses to block 100 percent of blue light and protect his sleep cycle.

Eat, Drink, and Nap Wisely

What you consume also matters. Heavy, carb-loaded meals tend to make you feel sluggish, while protein-rich dishes help you stay alert. Dr. Puno advises skipping alcohol, coffee, and soda during the first few days of travel since these stimulants can make jet lag worse. And while some travelers avoid napping, short power naps can be a lifesaver. Filipino gymnastics star Carlos Yulo, for example, took a series of quick 15-to-20-minute naps leading up to his double gold win at the 2024 Paris Olympics. Just remember to nap briefly and not too close to bedtime.

Travel Smarter, Not Harder

Another simple but effective trick is to choose a morning flight whenever possible, so your circadian rhythm isn’t thrown off too much. Adjusting your watch to your destination’s time as soon as you board the plane also helps condition your brain to start syncing with the new schedule.

Travel Like a Champion

Jet lag may feel inevitable, but with the right preparation and discipline, it doesn’t have to ruin your trip. As MakatiMed emphasizes, these athlete-approved strategies prove that with smart adjustments—whether it’s sleep, diet, or light exposure—you can land ready to explore, perform, or simply enjoy your journey.

For more expert advice, you can reach MakatiMed On-Call at +632 8888 8999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.
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Camella’s 48th Anniversary Brings Together Hope, Heritage, and Homeownership with Haraya

August 19, 2025


Camella transformed its thriving communities nationwide into celebrations of imagination, inspiration, and innovation with Haraya: A Legacy of Fulfilled Dreams, a two-week campaign that honored the 48-year journey of the most trusted and preferred name in Philippine real estate.

Future-ready living

The two-part Home Hacks and Techs webinar, presented in collaboration with Megahit Global Solution (MGS) Philippines, introduced practical home automation solutions. Discussions on ‘Security that Adapts to Every Age’ explored how smart locks can provide personalized, keyless access for family members while ensuring peace of mind. ‘Future-Proofing the Family Home’ emphasized how features such as remote access, mobile alerts, and guest permissions enhance security and long-term property value.

A celebration in motion


The Filipino Childhood Fun Run, Takbong Haraya, brought back the laughter and camaraderie of laro ng lahing Pilipino, making familiar routes into playful corridors of memory. Themed zones for games such as patintero, tumbang preso, and piko encouraged families to pause and play—a reminder that hope will always find a home in Camella.


Morning runs welcomed the sunrise with crisp air and bright energy while pop-up stalls completed the scene, offering neighborhood flavors that turned finish lines into festive community gatherings. The run became a reunion of generations, geographies, and the gentle joys that shape a sense of home.

Mapping milestones to modernity

Bahay Haraya offered guests an Interactive Timeline chronicling nearly five decades, guiding them through moments and memories that have defined Camella communities across the archipelago.

The Model Home Exhibit opened doors to living spaces that combine the iconic Mediterranean-inspired facade with modern sensibilities. Testimonial Walls showed personal accounts of homeowners, capturing moments of perseverance and pride. The Campaign Corner revisited creative highlights, while Legacy Lane invited attendees to compose, create, or capture what ‘coming home’ means to them.

Opening doors and welcoming futures

Camella communities hosted a Grand Open House, designed for discovery and decision-making. Homebuyers and investors explored both virtual and on-site layouts, joined mini-talks about homeownership and financing consultations from partner banks. Event-only promotions helped translate interest into action, while one-on-one conversations with property specialists created a welcoming environment where questions were answered, next steps were simplified, and timelines turned into turning points toward a forever home.

Strengthening partnerships

Camella invested in its business network by hosting a webinar featuring Joey Bondoc, Research Director at Colliers Philippines. The session delivered a comprehensive analysis of the Philippine real estate market, highlighting current homebuyer preferences and the continued rise of strategically located suburban communities. His insights on tourism, growth centers, and infrastructure-driven development equipped business partners with the foresight, adaptability, and trust necessary to navigate a shifting market landscape.

A cup of gratitude


Camella extended its appreciation to its employees with a special treat: an exclusive 48 percent discount at Coffee Project branches nationwide. Symbolizing the 48 years of fulfilling Filipino dreams, the offer provided the perfect avenue to converse and connect over favorite brews. Whether for a quick coffee before joining the morning run or a quiet moment to unwind after a busy day, the perk added a flavorful note to cap the celebration.

On to new horizons

From the earliest sana whispered in hope to the moment keys are placed into waiting hands, haraya has embodied the promise Camella has upheld for nearly five decades. This anniversary was not only a commemoration of what has been achieved but also a beacon for what lies ahead, reminding families that dreams are never still—they grow, evolve, and take root in spaces for both memory and milestones. The spirit of haraya endures: it calls on Filipinos to keep imagining, keep aspiring, and keep believing that every hope can find a home.

Camella is the flagship brand of Vista Land, providing over 600,000 homes in beautifully designed themed communities across 49 provinces and 147 key cities and municipalities. Camella builds thriving communities that embody innovation and progress with family and community life at its center, creating a legacy of value for generations to come.

Learn more about Camella. Visit www.camella.com.ph and follow @CamellaOfficial.

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Keeping your food and drink safe from prep to plate


Food poisoning is unpleasant—but totally avoidable, MakatiMed reminds

Food poisoning may be associated with the hot summer months, given how bacteria thrive in oppressive temperatures. But in reality, consuming contaminated food and drink can happen anytime, anywhere—including at home.

“First off, many germ-laden dishes taste no different from unspoiled food, so there’s no way of telling if you have food poisoning until you experience the classic symptoms—nausea, diarrhea, vomiting, weakness, headache, and even a fever,” says Mark Paul S. Castillo, MD from top hospital in the Philippines Makati Medical Center (MakatiMed).

“Secondly, these symptoms don’t always present themselves immediately. Certain bacteria can trigger symptoms 30 minutes to eight hours after consuming contaminated food. Others, like the virus behind Hepatitis A, take days, weeks, and even months before symptoms appear.”

Food poisoning resolves within 24 to 48 hours, and requires nothing more from you but to ride out the vomiting and bum stomach. It’s best to hydrate with electrolytes and broth soup. Still, more serious cases could land you in the hospital for kidney failure, nerve and brain damage, and in rare but still possible situations, death.

Prevention is crucial to avoiding this most unpleasant yet avoidable condition. For MakatiMed, the goal is to ensure your food and drink are free of contaminants from start to finish.

PREP. “It’s all about cleanliness,” reminds Dr. Castillo. “Wash your hands thoroughly with soap and warm water before handling ingredients and cooked food. Wear disposable gloves if you have a rash or wound on your hand and need to handle raw ingredients. Chopping boards, knives, plates, pans, and other cooking utensils must also be thoroughly washed with soap and warm water, then wiped dry with a paper towel, before using them for the first time, then again on other ingredients, and just before you put them away.”

Raw ingredients like meat, poultry, fish, and seafood need to be rinsed well too, and separated, instead of sharing a single plate. “Use a brush to gently scrub some fruits and vegetables like apples, cucumbers, root crops, and squash and thoroughly rid them of dirt,” shares Dr. Castillo. “For leafy vegetables, rinse them under running water and use a salad spinner or paper towels to dry them.”

Dr. Castillo also advises keeping your kitchen countertop and sink clean with soap and water, then wipe with a paper towel or a clean dry rag. “Replace sponges at least once a week, as they can be home to E. coli and other bacteria. Washing them completely at the end of each day also helps.”

PLATE. Make sure food is cooked following the recommended time and temperature, and if you can, keep food constantly warm with chafing dishes. According to Dr. Castillo, “Consume hot food immediately, as leaving it in room temperature for two hours or more allows bacteria to grow.” Serve cold dishes in small amounts and only when they’re ready to be eaten. Keep the cold dish in the fridge or maintain its cool temperature with bowls of ice.

Make sure dishes, bowls, glasses, and utensils are clean or have been properly washed and dried before use. “And no double-dipping,” says Dr. Castillo. “Assign specific serving spoons, forks, tongs, and knives to dishes to avoid cross-contamination.”

KEEP. Place leftovers in clean covered containers, keep in the freezer, and re-heat before serving. “Most people think that leftovers can live in the fridge forever. Best to consume them within 3-4 days,” notes Dr. Castillo.

Indeed, food in the fridge doesn’t always guarantee it’ll remain as fresh (or safe to eat) as the day you cooked it. “Check for molds and weird smells,” Dr. Castillo points out. “Or better yet, when in doubt, throw it away. It’s better safe than sorry.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.
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No Symptoms, No Warning: CEO Discovers Major Heart Blockage through Health Screening

August 08, 2025


Agnes Gervacio discovered a serious heart condition only through executive health screening at Fullerton Health

Agnes Gervacio, Chief Executive Officer of social enterprise Connected Women, has always lived what many would consider a healthy lifestyle – adhering to a vegetarian diet and eating healthily, exercising regularly, and going for regular health screening. Despite this, a routine screening done at Fullerton Health uncovered what had gone undetected for years – a major blockage in one of the blood vessels in her heart that could lead to a heart attack if left untreated.

The test that likely saved her life was a CT calcium score test, which measures calcified plaque in coronary arteries to assess heart disease risk. The test is offered as part of executive health screening (EHS) by Fullerton Health in partnership with RadLink Philippines.

The Silent Threat Uncovered

None of the screenings that Agnes had attended in previous years had detected any cardiac abnormalities. It wasn’t until Carmie De Leon, Country General Manager, RadLink Philippines and EHS Lead, Fullerton Health Philippines, recommended trying Fullerton Health’s EHS service that a CT scan revealed how close she was to a heart attack.

“I didn’t have chest pain, shortness of breath or any other symptom. In fact, I was still hiking up mountains,” Agnes recounted, highlighting the insidious nature of her condition. “If it wasn't for Carmie’s recommendation, I might not be here now. A scan saved my life.”

Agnes underwent a scan in an advanced 128-slice CT machine, which completes scans in just seconds, far quicker than most other CT machines in Metro Manila. This speed and precision ensure a comfortable and efficient patient experience.

“Agnes’ scan was probably done in fewer than 10 seconds. It takes longer to prepare for the scan, lie down and be positioned, than the actual scan itself,” said Darren Lim, Senior Vice President, RadLink Philippines.

After receiving her screening results, Agnes quickly sought the opinions of multiple cardiologists and underwent further tests before a successful life-saving procedure to restore her heart function.

The Fullerton Health Difference

The experience has prompted Agnes to share the importance of health screening with close friends and to speak about her experience with Fullerton Health’s EHS service, which she describes as a “wellness clinic focused on preventive care”. Other than privacy and comfort, the ease of securing an appointment and the ability tailor tests to one’s profile differentiate the service from other providers in Metro Manila.

“Health is an investment not just of money, but also of time and attention,” Agnes said. Urging the importance of regular health checkups even when feeling fine, she added, “You can do more when you're healthy and the effort you invest in preventive care would not really cost you an arm and a leg.”

“Our goal at Fullerton Health is to empower individuals to take charge of their health journey, offering the crucial tools and insights for early detection and proactive management,” said De Leon. “We're here to be a trusted partner every step of the way, supporting our patients as they embark on a new, healthier path.”

Stories like Agnes’ illustrate the importance of regular and timely executive health screening, which is a key pillar in preventive health, for self-paying and company-covered individuals alike. To provide data-driven insights into executive health, Fullerton Health will be launching a post- EHS corporate reporting service to provide companies with data-driven insights into the health of their executives. These insights will enable companies to develop more targeted health and wellness initiatives.
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Fuel Your Fitness: Why Nutrition Matters More Than You Think

July 30, 2025


By Krissy Lines, Director, Sports Performance, Nutrition and Education, Herbalife


Whether you're chasing a new personal best at the gym, preparing for your first open-water swim, or training for a long-distance ride across the city, one thing is certain: how you fuel your body is just as important as how you train it.

Across Asia, a fitness revolution is underway. From the boom of ‘running era’ in the Philippines, to Korea’s boat races, and the trail runs in Hong Kong or even Herbalife-sponsored runs across Indonesia, Taiwan and Vietnam, more people are stepping up to endurance challenges. With this growing passion for movement comes a deeper need to understand the role of nutrition, not just as a diet, but as a tool to unlock performance.

Training Hard Isn’t Enough, Nutrition Completes the Picture

Think of your body as a high-performance car engine. Without the right fuel, it won't get far or drive fast. You can build a structured training plan, but without a nutrition strategy to match your efforts, it may fall short. Whether you’re a weekend warrior or a seasoned marathoner, sports nutrition should be integrated into every phase of your workout journey.

The Right Nutrients for the Best Results

Nutrition starts with the basics, calories, and macronutrients tailored to your fitness goals. Here’s how to break it down:

Carbohydrates: Your body’s go-to fuel for endurance. Eating fast digesting carbs 30–45 minutes before a workout helps maintain energy without risking digestive distress. General training needs range from 5.5–7g per kg of body weight, while endurance athletes may require 7–10g/kg, even higher for ultra-endurance events.

Protein: Essential for muscle recovery, repair, and sustained performance. Endurance athletes should aim for 1–1.3g/kg of body weight, and those involved in strength or high-intensity training may need up to 2g/kg. Foods such as eggs, chicken breasts, tofu (tokwa), fish or lean pork are rich in protein.

Fats: Often overlooked; fats provide long-lasting energy and support cell function. They should make up 25–30% of your daily calorie intake. Prioritize sources like avocados, nuts, seeds, fatty fish, and oils like sesame or olive, common staples in many Asian diets. Fats are best consumed throughout the day or after a workout to avoid slowed digestion during a workout.

Timing Matters: Before, During & After

Smart nutrition is about more than what you eat, it's also about when you eat:

Pre-workout: Fuel up 30–45 minutes before with a carb-rich snack, low in fiber to ease digestion. Also, drink plenty of fluids before your workout so you don’t start your exercise dehydrated. Add electrolytes, especially in hot and humid Asian climates, can help prevent early fatigue.

Post-workout: Within 30 to 60 minutes after exercise, consume 20–40g of protein, whether from a shake, tofu, lean meat, or eggs with your choice of a carbohydrate source (fruit, rice, potatoes, or noodles). This helps repair muscle and optimize recovery.

Water is Great, but is it Enough?

In the Philippines, where the heat and humidity are part of everyday life, it’s common to see people - whether athletes pushing their limits or commuters braving the daily grind - toting a water bottle or tumbler to stay refreshed on the go.

Hydration plays a critical role in performance, but intense activity causes the body to lose water and electrolytes through sweat and heat regulation. In tropical and humid regions across Asia, this loss can be significant. During workouts over 30 minutes, especially outdoors, replace plain water with electrolyte drinks that contain sodium and potassium to maintain endurance and prevent cramps or dizziness. For workouts lasting longer than 60 minutes, choose an electrolyte drink with added glucose to maintain energy levels and intensity.

Recovery Is Training, Too

Don’t overlook rest; recovery is when progress happens. Aim for 7–9 hours of quality sleep and take at least one full rest day each week. Sleep helps regulate hormones, repair muscle tissue, and replenish energy stores.

One Goal, Many Paths: Personalized Nutrition for All Levels

Every athlete is different, but the impact of good nutrition is universal. Your body needs a personalized, consistent approach to fueling. That doesn't mean complexity; it means awareness and routine.

At Herbalife, we believe in empowering every individual with the knowledge and nutrition to unlock their potential. We believe that when you fuel well, you don’t just reach your goals, you exceed them.
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Making Lung Health the Norm: Promoting Healthy Breathing Across Age Groups


LAC Philippines introduces a proactive wellness approach for National Lung Month

Our lungs work around the clock to keep us alive, yet lung health remains one of the most neglected aspects of overall wellness. Breathing difficulties are often dismissed as a natural part of aging, but in reality, lung health is affected by far more than just getting older. Daily exposure to air pollution, secondhand smoke, haze, prolonged air-conditioning, poor nutrition, and even lack of sleep can gradually impair lung function, often without obvious symptoms. This silent damage is taking a toll. In 2024, pneumonia ranked as the fourth leading cause of death in the Philippines, claiming 19,842 lives, according to the Philippine Statistics Authority. The year prior saw a 27% surge in cases, with a concerning 11% increase among children under five—evidence that no age group is spared.

Behind these numbers are often subtle symptoms or signals from the body that are easily missed or ignored until it's too late, such as persistent cough, shortness of breath, or chronic chest discomfort. Recognizing these signs early is key, because once they escalate, the consequences can be severe.

In observance of National Lung Month this August, LAC Philippines encourages every Filipino to take charge of their respiratory health through preventive and proactive self-care. As part of this commitment, LAC introduces two advanced supplements designed to nourish, protect, and strengthen the lungs and immune system: LAC Activated® Lung Protect™ and LAC TriAction C1000.

Formulated with a unique blend of 8 Traditional Chinese Medicinal herbs, LAC Activated® Lung Protect™ helps shield your lungs from common respiratory threats while promoting smoother breathing. With ingredients like Radix rehmanniae to nourish and cool the lungs, Radix ophiopogonis to reduce inflammation, and Herba menthae to expel pathogens, this daily supplement is ideal for those constantly exposed to pollution, heat, construction dust, or air-conditioned environments. Available in vegetarian capsule (vegicap) form, it is safe for individuals aged 9 and older. Recommended dosage: 3 vegicaps daily for those aged 9-18, and 3 vegicaps twice daily for adults 18 and above.

Meanwhile, LAC TriAction C1000 delivers 1,000mg of vitamin C in a unique triple-action, buffered, timed-release formula, ensuring it's gentle on the stomach and provides sustained immune support throughout the day. Enriched with Alpha Lipoic Acid to help regenerate vitamin C levels in the body, it also includes Grape Seed Extract, L-Glutathione, and Citrus Bioflavonoids for powerful, synergistic antioxidant protection. This potent combination helps combat bacteria, speed up recovery, and support healthy skin, gums, and blood vessels. Safe for adults 18 and older, it can be taken once daily.

LAC Activated® Lung Protect™ and LAC TriAction C1000 deliver holistic support for better breathing, stronger immunity, and long-term wellness. Let this National Lung Month serve as a reminder to take your lung health seriously; start with smarter daily support from LAC Philippines, your partner in living well and breathing better.
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Travel lighter: Pro-tips for smoother bathroom breaks on the go

July 19, 2025

how to get relief from travel constipation

MakatiMed shares how to get relief from travel constipation

So you’re on a vacation—and apparently, so is your ability to poop. What is it about going on trips that suddenly make our bathroom habit so difficult and straining, even to the most regular among us?

“The infrequent or irregular passing of stool when you’re on a vacation is so common, there’s actually a name for it—traveler’s constipation,” says Frederick D. Leelin, MD, a gastroenterologist from top hospital in the Philippines Makati Medical Center (MakatiMed). “If your travel involves flight, the constipation is likely due to dehydration from dry airplane air. Hours of sitting prevent muscles from contracting to help move the food you eat through your digestive system. Crossing time zones throws your circadian rhythm out of whack, messing up not just your sleep routine but your regular bowel movement too.”

Traveler’s constipation also happens when vacationers put their healthy eating habits on hold, indulging in fried and fatty food instead of fiber-rich fruits and greens, which are guaranteed to make you go. “But traveler’s constipation can simply be caused by your being in new and unfamiliar territory,” adds Dr. Leelin. “When there are passengers waiting in line for you to finish using the plane’s restroom, you tend to get self-conscious and hold it in.”

Thankfully, the condition is temporary and can even be resolved while you’re still on holiday with a few simple tricks from MakatiMed:

Drink. From during the flight to when you’re exploring tourist attractions and sitting down to sample local cuisine, drinking softens stool, making it easier to pass. “Choose water over soda and alcohol. Both have diuretic properties, which will just get you dehydrated,” advises Dr. Leelin.

Eat. “Fruits are a tasty and healthy way to stay hydrated. Apples and pears have high water content, while papaya and prunes are natural laxatives,” the doctor explains. “Vegetables, of course, are an excellent source of fiber and water, which you need. Include leafy greens like broccoli, kale, cabbage, and lettuce in your meals.”

Move. Don’t spend your holidays just sitting and sleeping. “Walk as much as you can, and use your hotel’s gym or pool to squeeze in some exercise. Physical activity stimulates muscle contractions in the digestive system, which helps you poop,” reminds Dr. Leelin.

Get a little help. If you still haven’t gone and your constipation’s making you bloated and gassy, relieve yourself with an over-the-counter laxative. Teas with senna and powdered drinks containing psyllium fiber are more “natural” laxatives that also do the job nicely. “Timing is of the essence when it comes to laxatives,” warns Dr. Leelin. “Laxatives take effect between 6-12 hours, so if you have a full day of plans and don’t have access to a bathroom, make sure you do your business before you leave your accommodations.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.
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