cellulitesAre your hips, thighs, or buttocks covered with lumpy, uneven skin? Cellulite could be causing this. Cellulite is caused by connective tissue bands pulling the skin atop certain areas of fat downward into the underlying tissues. As a result, the surface will be uneven. Due to differences in fat, muscle, and connective tissue distribution, where women usually experience cellulite more than males. Adele Sparavigna, and her colleagues, conducted a study that is thought to affect 80 to 90% of women to some degree.

Cellulite is caused by a deposit of fat beneath the skin. It is more common in certain women than in others. Your genes, body fat percentage, and age can all influence the amount of cellulite you have and how obvious it is. Cellulite appearance is also influenced by the thickness of your skin. Cellulite can affect people of all shapes and sizes. Hormones, a bad diet, an unhealthy lifestyle, accumulated pollutants, heredity, weight gain, inactivity, and pregnancy can all contribute to cellulite. The following are the cellulite severity scale:

  • The first grade, or mild, has an "orange-peel" appearance with between 1 and 4 superficial depressions and a little "draped" or sagging appearance to the skin.
  • The next level, Grade 2, is moderate, with five to nine medium-depth depressions, a “cottage cheese” appearance, and significantly draped skin.
  • Grade 3 is the most severe, with a "mattress" appearance, 10 or more deep depressions, and badly draped skin.

Several cellulite-removal methods have been proposed, but none has yet been scientifically validated. The American Academy of Dermatology (AAD) has studied several treatments that may be effective in breaking up the bands of connective tissue beneath the skin's surface to reduce the appearance of cellulite.  Sound waves are sent via a hand-held device in acoustic wave treatment. It might work, but it might take a few sessions. For a year or more, laser treatment may improve the look of cellulite. A very little laser probe is inserted beneath the skin. Subcision is a procedure in which a dermatologist uses a needle to break up connective tissue bands beneath the skin. Results can last 2 years or more, says the AAD.

Because they work on fatty tissues, some medicines and lotions have been recommended. Caffeine causes cells to dry, making them less visible. This should be done daily. Caffeine creams for cellulite can be purchased online in a variety of forms. By thickening the skin, retinol may help to minimize the appearance of cellulite. To observe effects, you'll need to utilize it for at least 6 months. It's crucial to attempt a patch test first, as some people have reported negative side effects like a racing heart.

There are some popular home cures for cellulite treatment, but many of them lack scientific backing. These natural therapies can be utilized as a part of a self-care program in conjunction with lifestyle and activity changes. Exercise can help you lose weight, which reduces the appearance of cellulite. Select a fitness regimen that incorporates both aerobic and strength training. This will aid in the burning of body fat as well as the toning and definition of your muscles. A more muscular body will feel smoother and firmer.

Dry brushing is another option. This procedure is supposed to increase blood and lymph flow, as well as eliminate dead skin cells and promote new cell growth. It has the potential to aid detoxification and stimulate the neural system. Exfoliating with coffee grounds is a popular approach to remove dead skin cells, promote new cell growth, and tighten the skin. Coffee grounds can be used alone or combined with coconut oil, olive oil, or sugar. For a few minutes, gently apply the grinds over the affected area.

It's crucial to eat a well-balanced and healthy diet if you want to prevent cellulite. Reduce your intake of processed and high-sugar foods, which can cause toxins and fat to build up in the body and increase your fiber intake. First, concentrate on natural, low-cost cellulite treatment options. Discuss your intended outcome and the steps you want to take with your doctor, plastic surgeon, or dermatologist. They can assist you in determining which treatment is most effective. It is also necessary to examine the cost as well as any potential side effects or issues.

PNFP-ZDS Marie Claire A. Gaas


Cronkleton, E., & Hannan, C. (2018). What Is Cellulite and How Can You Treat It? Retrieved November 9, 2021, from the Healthline website: [Last updated: June 15, 2018]

Sparavigna A, Guglielmini G, Togni S, Cristoni A, Maramaldi G. Evaluation of anti-cellulite efficacy: a topical cosmetic treatment for cellulite blemishes - a multifunctional formulation. J Cosmet Sci. 2011 May-Jun;62(3):305-16. PMID: 21839033. Retrieved November 9, 2021, from the PubMed website:

Crosta, P., & Hannan, C. (2017). Everything you need to know about cellulite. Retrieved November 9, 2021, from the Medical News Today website: [Last updated: November 30, 2017]

Longhitano S, Galadari H, Cascini S, Shaniko K, Chester J, Farnetani F, Pellacani G, Urtis GG, Guida S. A validated photonumeric cellulite severity scale for the area above the knees: the knee cellulite severity score. J Eur Acad Dermatol Venereol. 2020 Sep;34(9):2152-2155. doi: 10.1111/jdv.16269. Epub 2020 Mar 20. PMID: 32027408. Retrieved November 9, 2021, from the PubMed website:

AqiqahDo you know that meat is distributed to the poor and orphans during Aqiqah in Islam? What is the practice called Aqiqah in Islam?  Aqiqah is a Sunnah performed after childbirth by sacrificing an animal such as a goat, sheep, cow, or camel. It is an Islamic terminology and a way of Islamic believers to slaughter an animal for meat distribution to the poor and orphans. Aqiqah is also a Sadqah, which means you give and share. Doing Aqiqah removes most of the hardships from the child’s life. It comprises the sacrifice of one (1) animal if the born child is a girl, and two (2) animals if the born child is a boy.

According to the Islamic Information, these are the following rules in performing the Aqiqah:

  • If you can’t do it on the 7th day, then someone must do it on the 14th or 21st day. But if you’re financially unstable then you can do it before your child reaches his or her puberty.
  • Doing Aqiqah is a Mustahabb and a Sunnah. It is not compulsory, so there is no sin if you miss it.
  • The animal for Aqiqah should be at least 13 months to 15 months old.

There are numerous benefits in performing the Aqiqah. One is reporting on the birth of the infant. Being bestowed on a child is a blessing from Allah. Another reason is welcoming family individuals, neighbors, and friends to celebrate the favored event. The less fortunate or poor individuals should be invited during the celebration for sharing their food and the meat from the slaughtered animal will provide the child and the family good fortune.

The condition of the animals in Aqiqah is the same as the conditions for the animals in Qurbani.

  • For goat/sheep - it must be older than 2 years
  • For cow - the age must be older than 3 years; and
  • For camel - it must be older than 6 years

These animals must be healthy and free from any form of handicap such as blind, sick, limp, and undernourished. The animals must be slaughtered in the appropriate humane ways of Islam.

As babies are blessings from Allah, celebrate the birth of your blessing with a newborn child and share the joy with your needy brothers and sisters through the Islamic Aid’s Aqiqah.

NO I Zhalimar A. Jakaria-Patulada


The Islamic Information. Things You Should Know About Aqeeqah For Baby Boy and Girl. Retrieved from The Islamic Information website: [Last updated: April 28, 2021]

Islamic Aid. Aqiqah (Haqiqa, Aqeeqa). Retrieved from the Islamic Aid website:

StretchingBuilding muscle and attaining aerobic fitness is just not enough. You should also consider flexibility. Stretching can be effective. You may believe that stretching is exclusively done by runners or gymnasts. However, we must all stretch to maintain our mobility and independence. "A lot of individuals don't realize that stretching should be done daily," says David Nolan, a physical therapist at the Harvard-affiliated Massachusetts General Hospital.

There are numerous sorts of stretching techniques. According to Sara Lindberg of Healthline, these include dynamic, static, ballistic, Proprioceptive Neuromuscular Facilitation (PNF), passive, and active stretching. Static and dynamic stretches are the two most common types of stretches. Static stretches entail holding a stretch in a comfortable position for a set amount of time, usually 10 to 30 seconds. This type of stretching is very good after a workout. Dynamic stretches, on the other hand, are dynamic movements that extend your muscles but do not hold the stretch in the final position. These stretches are typically performed before exercise to prepare your muscles for movement.

Sara Lindberg further said that stretching daily can help you develop your flexibility, which is important for your general health. Improved flexibility can help you not only accomplish regular tasks more easily but can also help postpone the loss of mobility that comes with aging. You have more mobility when you can move a joint across its full range of motion. Regular stretching might help you enhance your range of motion. According to a study by Jules Opplert and his colleagues, performing dynamic stretches before physical activities can assist you in preparing your muscles for exercise. It may also aid in the improvement of your sports or workout performance.

Stretching regularly might help your circulation. Improved circulation boosts blood flow to your muscles, which can lessen muscular discomfort and shorten recovery time (also known as delayed onset muscle soreness or DOMS).  Muscle imbalances are very prevalent, and they can lead to a bad posture. A combination of strengthening and stretching certain muscle groups helps alleviate musculoskeletal discomfort and promote appropriate alignment.

A reduction in range of motion can be caused by tight muscles. You're more likely to strain your back muscles when this happens. Stretching the muscles can aid in the healing of a back problem. Your muscles are likely to tense while you're stressed. This is because physical and emotional stress causes your muscles to stiffen up. Concentrate on your neck, shoulders, and upper back, as these are the areas of your body where you tend to store stress.

How do you get started with a stretching routine? Take it slowly if you're new to a regular stretching routine. Your body, like any other sort of physical activity, takes time to adjust to the stretches you're doing. You must also have a strong understanding of good form and technique. You risk getting hurt if you don't. You can stretch at any time of day. Before your activities on days you exercise, aim for 5 to 10 minutes of dynamic stretching. After your workout, stretch for another 5 to 10 minutes with static or PNF stretching.

A daily stretching program can help everyone, whether they are new to training or seasoned athletes. You may enhance your range of motion, improve your posture, and relax your mind by integrating 5 to 10 minutes of dynamic and static stretches into your routine.

PNFP-ZDS Marie Claire A. Gaas


Harvard Medical School. The importance of stretching. Retrieved November 11, 2021, from the Harvard Medical School website: [Last updated: September 25, 2019]

Lindberg, S., & Bubnis, D. (2018). Stretching: 9 Benefits, Plus Safety Tips and How to Start. Retrieved November 11, 2021, from the Healthline website: [Last updated: June 18, 2018]

Opplert, J., & Babault, N. (2018). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Retrieved November 11, 2021, from the PubMed website: [Date published: February 2018]

Stress and ObesityStress causes your body to release hormones. These hormones cause your brain to become more alert, your muscles to tense, and your pulse to increase. In other words, these reactions are beneficial because they can assist you in dealing with stressful situations. This is your body's way of protecting itself. When you have chronic stress, your body remains alert even when there is no danger. Over time, this puts you at risk for health problems such as high blood pressure, heart disease, diabetes, obesity, depression or anxiety, skin problems such as acne or eczema, and menstrual problems.

Chronic stress can result in "comfort eating," which often concerns overeating foods high in fat, sugar, and calories, which can lead to weight gain. Stress causes the brain to produce a corticotrophin-releasing hormone, an appetite-suppressing hormone. Signals are also sent to the adrenal glands during times of stress, causing them to produce adrenaline, which temporarily suppresses any feeling of hunger as part of the fight-or-flight response. On the other hand, chronic stress causes the release of a hormone called cortisol. This hormone raises a person's appetite, and if the stress does not subside, cortisol and appetite levels remain elevated.

It is possible that you are not aware that these symptoms are caused by stress. For example, diarrhea or constipation, forgetfulness, frequent aches and pains, headaches, lack of energy or focus, sexual problems, stiff jaw or neck, tiredness, trouble sleeping or sleeping too much, upset stomach, use of alcohol or drugs to relax, and weight loss or gain are some symptoms of stress. These are some alternative suggestions to prevent stress resulting in obesity:

  • Exercise: When a person exercises vigorously, cortisol levels rise, but only temporarily. Gentle exercise, on the other hand, has been shown to reduce cortisol levels for longer periods.
  • Meditation: Numerous studies have shown that meditation can reduce stress. This practice may also encourage people to be more conscious of the foods they buy and consume.
  • Emotional support: Having emotional support from friends and family appears to be beneficial in dealing with stress. Individuals working in typically stressful environments are also significantly less likely to have mental health problems if they feel supported by those around them, according to research.

Find ways to reduce stress in your life and concentrate on making healthier food choices. Stress is unavoidable in life, but it does not have to lead to weight gain.



Berger, F. (2020).    Stress and your health. Retrieved November 12, 2021, from the Medline Plus website: [Last updated: May 10, 2020]

Dissertations Expert. Causes of Obesity Essay. Retrieved November 12, 2021, from the Dissertations Expert website:

Robertson, S., & Cuffari, B. (2021). Obesity and Stress. Retrieved November 12, 2021, from the News Medical Life Sciences website: [Last updated: May 23, 2021]

Scott, K., Melhorn S., & Sakai, R. (2012). Effects of Chronic Social Stress on Obesity. Retrieved November 12, 2021, from the NCBI website: [Date published: March 2012]

Supple SkinWho among us does not want healthy and supple skin? I bet no one. Healthy skin is achieved in many ways, but the easiest, safest, cheapest, and natural way is just steps away from us. “We are what we eat” is a very cliché phrase but is it for real? Yes, it’s true. Eating too many oily foods causes acne, not drinking the right amount of water causes dehydration that makes our skin dry, these are the facts that need to be thought twice in relation to our food choices.

Our skin is the body’s largest organ. It serves as the outer covering of our entire body. As its main function is to provide an initial anatomical protective covering, we must also protect it at all costs as our skin faces different challenges such as damage from the sun, dryness, wrinkles as we age, thinning, and injuries. All body parts have different and unique functions which include our skin. To maintain healthy supple skin, you need to change your lifestyle and improve food choices in life. This includes a wide variety of nutrients, vitamins, minerals, glucose, carbohydrates, proteins, lipids, and the right amount of water to keep skin from drying. Just like us craving for our favorite foods, our skin also craves nutrients, and listed below are the nutrients needed for healthy skin:

  • Vitamin A. Vitamin A is not only good for everyone’s eye health, but also in achieving healthy skin. Vitamin A comes in two types: retinoid, which promotes new skin cells, and carotenoids, which prevent cell damage (premature aging). Good food sources of Vitamin A that help improve your skin health are fish that are rich in omega-3, eggs, dairy, carrots and tomatoes, sweet potatoes, and leafy greens.
  • Vitamin C. Vitamin C is probably the most popular and powerful antioxidant when it comes to skin health, and this antioxidant battles aging and boosts the production of collagen, which is vital for your skin’s structure and resilience. Include in your diet these food sources rich in Vitamin C: citrus fruits such as oranges, tangerines and calamansi, broccoli, spinach, radish, red peppers, and potatoes.
  • Vitamin D. Our body needs Vitamin D, particularly our bones and teeth. It regulates calcium absorption and powers your immune system. Your skin naturally produces vitamin D when it’s exposed to sunlight. In addition, you can also get this nutrient from egg yolks, fortified yogurt, cereal, orange juice, low-fat milk, sardines, shrimp, and salmon.
  • Vitamin E. The very first to be affected by UV rays is our skin, to protect the skin from the harmful effects of UV rays, you need to boost yourself with Vitamin E, for this vitamin counteracts the UV damage and keep it soft, healthy, and supple. Vitamin E is even used as a treatment for psoriasis and acne. Foods that are rich in vitamin E are nuts and seeds (especially sunflower seeds and hazelnuts), seafood, spinach, broccoli, avocados, and leafy greens, and some vegetable oils.

On the other side, not all foods promote healthy skin, some may appear to be harmful and may cause skin damage. For example, some study suggests that a diet high in processed or food with a high glycemic index or other carbohydrates and unhealthy fats such as high-fat content milk and dairy products promote acne and skin aging. Remember that many of the best foods for healthy skin also promote good overall health and well-being. Just do the right thing, eat a variety of fruits and vegetables, always keep yourself hydrated, avoid smoking and drinking alcoholic drinks, have a good sleeping habit, and have a positive outlook in life.


NOI Zamubec Alomar C. Adlawan


Easton Dermatology. Nutrition and Your Skin Health. Retrieved November 12, 2021, from the Easton Dermatology website:

Gibson, L. (2019). What are the best foods for healthy skin? Retrieved November 12, 2021, from the Mayo Clinic website: [Last updated: December 17, 2019]

HiccupsHic...Hic...Hic growing up, I remember a story about hiccups that when someone hiccups, it means that he/she will still grow taller, or when you experience having hiccups you need to sip water seven times for it to be gone. A funny story that we sometimes believe. But it's just a story or a myth. According to Mayo Clinic, Hiccups are involuntary contractions of the diaphragm — the muscle that separates your chest from your abdomen and plays an important role in breathing. Each contraction is followed by a sudden closure of your vocal cords, which produces the characteristic "hic" sound.

Hiccups may result from a large meal, alcoholic or carbonated beverages, or sudden excitement. In some cases, hiccups may be a sign of an underlying medical condition. For most people, a bout of hiccups usually lasts only a few minutes. Rarely, hiccups may persist for months. This can result in weight loss and exhaustion. It may sometimes be accompanied by a slight tightening sensation in your chest, abdomen, or throat. The most common triggers for hiccups that last less than 48 hours include:

  • Drinking carbonated beverages
  • Drinking too much alcohol
  • Eating too much
  • Excitement or emotional stress
  • Sudden temperature changes
  • Swallowing air with chewing gum or sucking on candy

Hiccups that last more than 48 hours may be caused by a variety of factors, which can be grouped into the following categories:

  • Hiccups are usually temporary, but in rare cases, they can stick around -- for a while. It’s usually because of damage or aggravation to the nerves connected to the diaphragm. Everything from a hair touching your eardrum to a sore throat can affect these nerves, and in more serious cases, a tumor, goiter, or cyst in the neck can damage them. Hiccups that last a while can also be because of central nervous system disorders like encephalitis or meningitis, or metabolic disorders like diabetes or kidney failure. Drugs like steroids or some tranquilizers can trigger long-term hiccups, too.
  • Hiccups that last for days, weeks, or even years may be symptomatic of underlying disease. Certain lung or brain disorders can sometimes interfere with the functioning of the diaphragm and make the person prone to hiccups. Hiccups may also be a side effect of surgery or particular medications. Some of the diseases, conditions, and drugs that may prompt frequent or prolonged attacks of hiccups include:
  • Esophagitis (inflammation of the esophagus)
  • An overactive thyroid gland
  • Pleurisy (inflammation of the membrane surrounding the lungs)
  • Pneumonia (inflammation of the lungs)
  • Kidney disease
  • Brain damage, such as stroke or tumor, affects the area of the brain which controls the diaphragm
  • Abdominal surgery
  • Chest surgery
  • Certain epilepsy medications
  • Nicotine gum

Prolonged hiccups should be medically investigated. Treatment options may include a.) treatment for the underlying disorder, b.) changes to current drug dosages, c.) switching to another form of nicotine therapy, d. anti-spasmodic drugs to calm the diaphragm, e.) a tube inserted into the nose (nasogastric intubation), f.) a nerve block, g.) surgery, to sever some of the nerves servicing the diaphragm. Most cases of hiccups go away on their own without restorative treatment. In the event that a basic medical condition is causing your hiccups, treatment of that sickness may eliminate the hiccups. There is no proven way to stop a hiccup, but one home remedy we can do is to sip cold water when it happens. Maybe, my sister is right about sipping water when having hiccups, but I’m not sure about sipping it seven times. Water will do and will always be a good remedy!

NOI Zamubec Alomar C. Adlawan


Alli, R. (2020). Why Do I Hiccup? Retrieved from the WebMD website: [Last updated: December 19, 2020]

Mayo Clinic. Hiccups. Retrieved from the Mayo Clinic website: [Last updated: May 24, 2017]

Better Health Channel. Hiccups. Retrieved from the Better Health Channel website: [Last updated: August 21, 2014]