To raise fit kids, be fit yourself

To raise fit kids, be fit yourself

November 22, 2024

MakatiMed suggests three ways to make fitness fun for you and your children

To today’s generation of kids, the word “play” has taken on a whole different meaning from their parents’ and grandparents’ definitions. Their version of “play” is usually done indoors in a dark room, and involves an electronic gadget like a cellphone, tablet, computer, or console. If there’s anyone getting any action in this kind of play, it’s the avatars or characters on the screen, as kids control their every move from the comforts of their seats or beds.

“It's this type of ‘play’ that may lead youngsters to develop noncommunicable diseases (NCDs) years before they become adults,” says Bernadette C. Benitez, MD, Head of the Department of Pediatrics of top hospital in the Philippines, Makati Medical Center (MakatiMed). The World Health Organization recognized that physical inactivity is a contributor to the rise in overweight and obesity and a leading risk factor for global mortality.

“Obesity, in turn, can lead to noncommunicable diseases (NCDs) like diabetes, hypertension, cancer, and heart disease which are thought to be a middle-aged person’s diseases, conditions that happen over time owing to poor lifestyle and eating habits. Children are likely to develop such diseases early if they live sedentarily and maintain a diet of processed food.”

The figures to back up this claim are certainly alarming. According to a 2021 report from the World Health Organization, the incidence of overweight among Filipino adolescents has tripled in the last 15 years. Percentages of stroke and heart attack among the young are slowly creeping up too. Those in the 18-49 age bracket make up 10 percent of stroke victims in the country. Cardiologists are also seeing Filipinos in their 30s or younger suffering a heart attack.

Exercise, even at a moderate pace for 30 minutes 3-5 times a week, offers a slew of benefits. It keeps your weight down, boosts your energy, reduces elevated cholesterol, blood pressure, and blood sugar, improves your mood and concentration, and makes you sleep better.

But how do you get your gadget-wielding kids to play the way you and other children used to—out of the house and participating in activities that make them run, sweat, jump, and have a good time?

“By serving as a role model and being active yourself,” says Dr. Benitez. “There are enough studies to show that parents who are fit—meaning, they exercise or engage in physical activities regularly and eat a balanced diet—raise fit or physically active kids. No problem if you haven’t exercised in years or are off your ideal weight. Use this opportunity to get into shape and invite your children to join you in this journey. Make it a shared goal to reach a target weight, run a certain distance at a specific time, or swim as many laps. Above all, make it fun for everyone involved.”

Here are three ways to redefine your kids’ meaning of “play”:

Teach them how you played. “Remember how you and your friends looked forward to agawan base, patintero, piko, and other games back in the day? Introduce these street games from simpler times to your kids and organize ‘mini tournaments’ with other parents and kids,” Dr. Benitez advises. “End the sessions with servings of healthy snacks like nuts, fresh fruits, and fresh juices.”

Learn something new together. Can’t swim to save your life? Never climbed a vertical wall? Now’s the time to do it! “If kids are scared or shy to begin a new activity with strangers, the comforting presence of Mom or Dad will put them at ease and likely make them want to stay, especially if a parent is participating in it,” Dr. Benitez points out.

Commit to a common goal. “An example for this is signing up for a manageable distance for you and your youngster to run—a 1K, 3K, or 5K is doable—then spend the next weeks or months training for it together,” says Dr. Benitez. “This makes you motivate each other to show up, stick to the program, and push yourselves to do better. Sharing a goal to get fit is a great way to solidify relationships, too. After the race, you’ll definitely have something to talk about for years to come.”

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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3 common breastfeeding challenges solved

3 common breastfeeding challenges solved

July 30, 2023

MakatiMed addresses mothers’ woes

From your mother to her mother and her mother’s mother too, generations of women have been told that breastmilk is the best food to give to a baby. “Safe, clean, natural, and free, breastmilk contains the right amount of carbohydrates, protein, and fats, plus essential vitamins, minerals, and antibodies needed for your baby’s development and protection against diseases,” says Patricia Florestine Kho, MD, from the Obstetrics and Gynecology department of the top hospital in the Philippines, Makati Medical Center (MakatiMed). 

Breastfeeding’s benefits also go a long, long way—for infants and their mothers. Kids who were breastfed are less likely to be obese, diabetic, and asthmatic, or experience ailments like ear infections, respiratory tract infections, and upset tummy. They also grow up smarter, as evidenced by their high scores on intelligence tests. As for moms, breastfeeding lowers their risk of developing high blood pressure, heart disease, arthritis, type 2 diabetes, and breast and ovarian cancers. And because it burns calories, breastfeeding contributes to post-pregnancy weight loss. 

Yet for all its advantages and the numerous laws in place to encourage breastfeeding, the exclusive breastfeeding rate in the Philippines is a mere 34%, according to a report by the University of the Philippines. 

“Mothers will tell you that breastfeeding hurts or that they can’t produce milk,” says Dr. Kho. “Others say they are too exhausted to breastfeed after a long day at work.” 

Still, breastfeeding advocates are not giving up, and with government support through the promotion of breastfeeding programs and maternity protection in the workplace, plus the expertise of breastfeeding counselors within reach, they hope to bring the number up to at least 50% by 2025. That is the goal set by the World Health Assembly. 

For its part, MakatiMed encourages the practice of this most natural, nutritious, and beneficial means to nourish your infant by offering solutions to mothers’ most common breastfeeding challenges. 

“I don’t produce enough breastmilk.” Polycystic ovary syndrome, diabetes, and thyroid or hormonal problems have been known to interfere with the production of breastmilk, as do stress, dehydration, weight loss, obesity, and certain medications (contraceptives, cold medicine). 

Otherwise, health experts describe the production of breastmilk as a matter of supply and demand. “The more you breastfeed or pump, the more milk you produce,” Dr. Kho explains. “Try breastfeeding every 2-3 hours, or at least eight (8) times a day. This way you empty your breasts to encourage milk production and sustain lactation. Nurse baby from one breast to the other and compress your breast as baby suckles to facilitate milk flow.” 

“Breastfeeding hurts.” Nursing a baby may be a unique bonding experience between mother and child, but when your nipples end up painful, sore, and cracked, the last thing you want is to spend time with your little one. “Consult your doctor or a lactation specialist on the proper way for your baby to latch,” Dr. Kho advises. “Inverted or flat nipples may pose challenges in breastfeeding and can lead to breast pain, and these health experts can advise you on how to ease the pain.” 

To relieve sore nipples, gently massage the sensitive area and place a warm heating pad or washcloth on your breast before feeding. Put a cool compress over it after feeding. “Also, find a place and position where breastfeeding is comfortable for you and baby,” adds Dr. Kho. Use pillows and footstools for extra support.” 

“I’m tired.” After a long day at work or managing your household, you deserve some “me” time. “It’s perfectly normal for moms to want to check out temporarily from parenting duties to rest and recharge,” says Dr. Kho. “But they can still feed the baby on time by pumping or hand expressing their breastmilk then storing what they collected until it’s time to feed.” 

According to the MakatiMed health expert, breastmilk lasts up to eight hours at room temperature, from 1-8 days at 2°C-4°C in the fridge, and for three months inside a 2-door freezer. 

“While you are producing breastmilk, take advantage of its many health benefits for your baby,” is Dr. Kho’s message to moms. “We only want what’s best for our children, and they have everything to gain from nature’s ‘perfect food.’” 

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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