ROSE AN ALDAY, MD

05/08/2025

02/08/2025

31/07/2025

Available on hand:
Flu vaccine (at discounted rate). PM to schedule your flu vaccine

28/07/2025

Golden Rule #5 to Kidney Health: Take the Right Amount of Fluids!

Drink enough water daily.

Aim for 8 glasses a day — more if it’s hot! Hydration helps prevent kidney stones and keeps your body in check.

22/07/2025

Mahalaga ang kaalaman! Alamin ang tungkol sa Leptospirosis, isang sakit na maaaring makuha mula sa baha at ihi ng hayop. 🐀💧

Sa video na ito, tatalakayin natin ang mga sumusunod:
✅ Ano ang Leptospirosis at paano ito nakukuha?
✅ Mga sintomas na dapat bantayan.
✅ Mga seryosong komplikasyon kung hindi agad maaagapan.
✅ At higit sa lahat, PAANO TAYO MAKAKAIWAS DITO!

Panoorin ang buong video para sa mahahalagang impormasyon na maaaring magligtas ng buhay! I-share din natin ito para mas maraming makakita. Stay safe, everyone!

18/07/2025

"Di naman siya naninigarilyo pero inatake parin sa puso."

Well, it's not just about avoiding ci******es. Here's what most people overlook:

• Chronic work stress
Long-term job strain (years of “pagtitiis”) is a proven, independent risk factor for heart disease kahit walang bisyo.
(Steptoe & Kivimäki, 2013, The Lancet)

• Sleep deprivation
Sleeping less than 6 hours every night increases the risk of heart disease by up to 48%.
(Cappuccio et al., 2011, European Heart Journal)

• Lack of physical activity
A sedentary lifestyle (total hours of sitting down is 8 hours or more) contributes to cardiovascular disease, regardless of whether you smoke or not.
(Lee et al., 2012, The Lancet)

• Poor dietary habits
Diets high in processed food and low in fiber can trigger chronic inflammation which builds up cholesterol in the arteries.
(Ridker et al., 2017, NEJM)

• Overuse of caffeine and sugar as coping tools
Using stimulants to survive daily fatigue can increase blood pressure and disrupt hormone regulation (Keyword: Overuse).

• Emotional suppression
Pretending to be ok, denying your true feelings, and ignoring present issues can exaggerate the release of cortisol (the stress hormone).
(Tyra et al., 2023, International Journal of Psychology)

• Skipping medical checkups
Just because there are no symptoms doesn’t mean there’s no damage.

Nobody gets a heart attack overnight, you damage your heart slowly and silently over the years until it gives up.

Health should be holistic. Don’t obsess over one or two things, it’s every single thing you do everyday that can make or break your heart.

13/07/2025

Your health is an investment, not an expense.
Invest in yourself today! ✨

Share your favorite health-related quote in the comment section 👇

13/07/2025

Filipino Healthy Meal Prep Ideas (Hypertension-Friendly):

Inihaw na Isda (Grilled Fish) with Ensalada

Prep:
1. Marinate bangus (milkfish), tilapia, or salmon in calamansi juice, crushed garlic, ginger, and black pepper.
2. Grill or bake until cooked through.

Ensalada:
Prepare a large batch of ensaladang talong (grilled eggplant salad) with fresh tomatoes and onions, dressed with vinegar and a tiny pinch of salt or just calamansi.
Or, ensaladang pipino (cucumber salad) or ensaladang talbos ng kamote (sweet potato tops salad).

Meal Prep Tip:
Grill enough fish for a few days.
The ensalada can be made fresh daily or prepped for 2-3 days without dressing, then dressed just before eating.
Serve with adlai or brown rice.

12/07/2025

Filipino Healthy Meal Prep Ideas (Hypertension-Friendly):

Ginisang Munggo with Lean Protein

Prep:
1. Sauté garlic, onions, and tomatoes (fresh or low-sodium canned).
2. Add pre-soaked and boiled mung beans.
3. Instead of pork belly or chicharon, use flaked grilled tilapia, shrimp, or baked tofu for protein.
4. Stir in generous amounts of malunggay leaves or spinach.

Meal Prep Tip:
Cook the munggo in a large pot.
Portion into containers with brown rice.
This dish holds up well.

Flavor Booster:
A squeeze of calamansi or a dash of vinegar at serving time.

11/07/2025

Filipino Healthy Meal Prep Ideas (Hypertension-Friendly):

"Lightened-Up" Chicken Adobo

Prep:
1. Marinate skinless chicken breast or thighs in a mixture of low-sodium soy sauce or coconut aminos, plenty of vinegar (cane or apple cider), lots of crushed garlic, whole peppercorns, and bay leaves.

2. Cook until tender.

Meal Prep Tip:
Cook a larger batch of chicken adobo.
Portion with:

a. Brown/Red Rice:
Cook a big batch for the week.

B. Steamed or Sautéed Veggies:
Pair with steamed kangkong, pechay, or ginisang sayote (sautéed with minimal oil and garlic, no patis or very little low-sodium version).

Variation:
Adobo sa dilaw (turmeric adobo) is a fantastic, flavorful alternative with natural color and health benefits from turmeric.

10/07/2025

Healthy Filipino Meal Prep for Hypertension 🇵🇭

Got high blood pressure? Your diet is key! Focus on the DASH diet for better health.

What is DASH diet? DASH stands for Dietary Approaches to Stop Hypertension. It's a flexible and balanced eating plan developed to help prevent and treat high blood pressure (hypertension). It's not a fad diet, but rather a long-term, heart-healthy eating style backed by extensive research.

You can still enjoy your favorite Filipino dishes! It's all about smart swaps and healthy cooking.

✅ Load Up On:

Veggies Galore:
Kangkong, pechay, malunggay, sayote, kalabasa – pile 'em high!

Lean Proteins:
Fish (like bangus, tilapia, salmon), skinless chicken, tofu.

Whole Grains:
Brown rice, red rice, adlai, or camote instead of white rice.

Flavor Boosters (Salt-Free!):
Calamansi, vinegar, garlic, ginger, turmeric, black pepper

❌ Cut Down On:

Sodium (Salt):
Less patis, less toyo (use low-sodium versions or just a tiny bit!). Skip the bagoong and tuyo, or use very sparingly.

Processed Meats:
Longganisa, hot dogs, tocino – save for rare treats.

Greasy Frying:
Opt for baking, grilling (inihaw!), steaming, or light sautéing.

Too Much Sugar:
Limit sugary drinks and desserts.

Coming soon! We're preparing a fantastic collection of hypertension-friendly meal ideas and heart-healthy diet tips for you to try at home. Make sure to follow our page so you don't miss out!