swimmingBethany Cadman of Medical News Today states that people who are 19–64 years of age should aim to get 150 minutes of moderate aerobic activity each week. Younger children should be physically active as well. It is important to incorporate strength training exercises into any routine to keep the muscles strong and flexible. As a person’s health permits, they should continue this for as long as possible throughout life. According to the Centers for Disease Control and Prevention, swimming is the fourth most popular activity in the United States. But why, exactly? Swimming is found to be a suitable exercise for people of all ages. It can help a person get or stay in shape, and also for mental health.

freshFresh fruits and vegetables are some of the healthiest foods you can eat. They have an overflowing vitamins, minerals, and antioxidants, all of which can contribute to have a balanced diet and improved health. As well as, an excellent source of dietary fiber, which can help to maintain a healthy gut and prevent constipation and other digestion problems. In addition, it also helps reduce the risk of heart disease, stroke, and some types of cancer. On the contrary, fresh produce fruits and vegetables may not always be available, and frozen varieties are the most convenient alternative way of having a steady supply of products throughout the year. Though, their nutritional value may differ.

CibophobiaFor sure you have heard on fear of enclosed places, heights, or snakes, and some of us may have any of these which made them familiar to us. But fear of food? Uh-uh! Yes! You read it right. One uncommon fear is the fear of food. Ironically, a fear of something of basic need necessary for us to survive in life is true. Some people fear foods and let us dig more into it in this article. 

Cibophobia is just one type of phobia experienced by some individuals. It is defined as the fear of food. People with this type of phobia do not fear food, not because they are afraid to gain weight like people who have anorexia, but because they fear the food itself. People having cibophobia may fear some specific type of food, such as perishable foods, undercooked foods, leftovers, foods that are near or past their expiration dates, and how food is being prepared. This type may develop in people with an eating disorder. Take note that anorexia and cibophobia are two separate and different conditions but can happen to the person at the same time. 

What causes people to fear foods? There is no exact cause for this condition, but experts believe that it may link to some traumatic experiences. People with this condition might have been forced to eat or drink a certain food or beverage or they become ill after eating the food that they now fear. Or for some people who do not experience being forced or ill, experts believe that it may be due to genetics and brain chemistry. Symptoms associated with these conditions are as follows: elevated blood pressure, trembling or shaking, pounding or racing heartbeatshortness of breathchest pain and tightness, dry mouth, upset stomach, rapid speech or a sudden inability to talk, sweating heavily, lightheadedness, nausea, and vomiting. 

Most phobias are treatable, which means that they can be managed with proper medication and guidance by a healthcare provider. Consider undergoing psychotherapy as it may help change your negative perspectives on food. Medications like Antidepressants, beta-blockers, and benzodiazepines may also treat anxiety associated with your food phobia but these have to be prescribed by a doctor. Likewise, lifestyle change, meditation, and some breathing exercises that calm and relax your mind and body may help you cope with this condition. We need to eat varieties of foods to achieve good nutrition. Just bear in mind that malnutrition may result if you have not gotten enough nutrients due to the worsened condition, and this may affect your body to fight diseases and sustain optimum health and well-being.

NO I Zamubec Alomar C. Adlawan



Fritscher, L. (2021). What Is Cibophobia? Retrieved November 26, 2021, from the Very Well Mind website: [Last updated: October 23, 2021]

Holland, K. (2019). How to Identify and Treat a Food Phobia. Retrieved November 26, 2021, from the Healthline website: [Last updated: February 4, 2019]

cancer 2You have probably heard a lot of tips or advice on cancer prevention. What we know about cancer prevention is frequently still evolving. However, it's widely known that your lifestyle choices have an impact on your risk of developing cancer. According to Harvard Health Publishing, one out of every three Americans will be diagnosed with cancer at some point in their lives.

Despite these sobering numbers, scientists have made significant progress in understanding the biology of cancer cells and have dramatically improved cancer detection and treatment.  Rather than waiting for new breakthroughs, you may take steps to safeguard yourself now. Screening tests can help detect cancer in its early stages, but you should always be on the lookout for symptoms. Years ago, the American Cancer Society devised this simple reminder:

BHD SyndromeAre you excited enough to discover what is BHD Syndrome? Birt-Hogg-Dubé syndrome also known as BHD is a hereditary condition named after the three Canadian doctors who first described it in the year 1977. They are Doctors Arthur R. Birt, Georgina R. Hogg, and William J. Dubé.

BHD syndrome is a hereditary condition which means it can be passed from generation to generation in a family and is associated with multiple non-cancerous or benign skin tumors, lung cysts, and an increased risk of kidney lesions. It is caused by mutations in a specific gene called Folliculin or FLCN. FLCN is currently thought to be a tumor suppressor gene. A tumor suppressor gene’s natural role in the body is to make proteins that prevent tumor formation by limiting cell growth. BHD mainly affects adults with lung cysts and skin lesions usually appearing in a person’s 20s and 30s and kidney cancer occurring at an average age of 50.

BHD is suspected when a person has skin tumors called fibrofolliculomas associated with BHD, especially if that person or their family members have a history of lung cysts, spontaneous pneumothorax, or kidney cancer. BHD is also suspected in families with multiple cases of kidney cancer. Genetic testing to look for mutations in the FLCN gene is available for people suspected of having BHD.

Because BHD is so rare, with only roughly 600 reported families worldwide, many doctors have not heard of it. This is probably the reason why many more families with this disease haven’t been diagnosed. Early diagnosis is important in order to prevent or cure BHD. Although, there are no specific screening guidelines for BHD but due to the risk of kidney cancer, some doctors suggest that individuals who have BHD or a family history of BHD should have periodic cross-sectional imaging where sound waves are used to create a picture of the internal organs, especially of their kidneys, beginning after the age of 20. Ultrasonography means of diagnosis is not that reliable to diagnose this condition as it can miss such tumors for they can produce sounds similar to normal tissue (called isoechoic), most experts suggest periodic scans (every 2 years for screening) with either an abdominal computed tomography scan or magnetic resonance imaging. An initial physical examination by a dermatologist is usually done to evaluate the skin and a pulmonologist to evaluate any lung cysts are also suggested.

Screening guidelines may change over time as new technologies are developed and more is to be learned about BHD. For the meantime, it is important to talk with your health care team about appropriate screening tests if you have the suspicion of having this condition.

NO I Zhalimar A. Jakaria-Patulada



BHD Foundation. What is BHD. Retrieved October 21, 2021, from the BHD Foundation website: [Last updated: May 2021]

Cancer. Net. Birt-Hogg-Dubé Syndrome. Retrieved October 21, 2021, from the Cancer.Net website: [Last updated: January 2020]

gluThe function of skin tone in daily life is crucial, especially for women, because it may become a source of attraction. Its socio-psychological importance may outweigh its biological purpose, even to the point of producing aesthetic issues, resulting in a reduced quality of life and self-esteem. White-skinned people tan their skin, whilst dark-skinned individuals seek different techniques to lighten their complexion. With this, skin-whitening cosmetics are in high demand in Asia and among these regimens is the use of glutathione.