Dr. Bryant Esquejo, ND

05/06/2025

New blog drop for Acne Awareness Month: How blood sugar and insulin resistance impact acne.

What I talk about:
☑️How insulin disrupts hormonal balance that drives acne
☑️Signs of insulin resistance
☑️Approaches to optimize blood sugar regulation

➡️Read here: https://www.drbryantesquejo.com/blog/2025/6/1/blood-sugar-insulin-and-acne

Could insulin resistance the hidden cause of your acne? Learn how blood sugar imbalances affect hormones, oil production, and the skin. Plus what to do about it.

07/05/2025

For my fellow Filipino-Americans feeling stuck in the cycle of eczema flares, this is for you. If you’re starting to wonder whether your eczema is more than just skin-deep, you’re not alone.

See how your eczema is more than just skin deep: https://www.drbryantesquejo.com/blog/2025/5/7/eczema-in-filipino-americans

This blog post is a comprehensive look at eczema for Filipino-Americans. In this blog post, I delve into the latest science on eczema, like prevalence, risk rates, causes, and more. I also share what how I approach eczema with science-based holistic medicine as a licensed naturopathic doctor.

11/02/2025

Dropped a new blog post busting the biggest & myths—backed by science, not trends. I linked all the studies, so you don’t have to guess.

Give it a read & pass it on if it hits home ⬇️

In this blog post, we’re cutting through the noise. We’ll dive into the research to uncover what science says about the gut-skin axis, and we’ll separate fact from fiction when it comes to popular claims (and myths) about probiotics, diet, and digestion .

06/02/2025

Shared the common gut imbalances I see in acne patients in this YouTube video: https://youtube.com/shorts/Ql7TX8s3wHM?si=gPp0tUg7oTgsib8e

☑️Share & like if you find it helpful & informative!

In this video, I speak about common gut microbiome test results that I see in acne patients with gut issues.- - -Disclaimer: The information in this post doe...

13/01/2025

Share with your LA community: .co is accepting donations this week from Tuesday, Jan 14 to Saturday, Jan 18 at the DTLA, Chino Hills, & Venice locations (addresses below).
co is accepting donations of: Diapers, OTC children’s medications, N95 masks, feminine care products, & toiletries.

I will be back in-office this week in DTLA. If you have any items to donate, please bring them to your appointment.

For those who do not have an appt, you’re still welcome to drop off your donations💙

DTLA address:
787 S Alameda St. # 100
Los Angeles, CA 90021

Chino Hills address:
3277 Grand Ave., # C
Chino Hills, CA 91709

Venice address:
1416 Abbot Kinney Blvd.
Venice, CA 90291

11/10/2024

Eczema info & tips for Filipino Americans: 1️⃣ Allergies, eczema, & Filipinos: Filipinos were reported to have the highest risk for eczema compared to other Asian American groups. Filipinos were also reported to have the highest odds for allergy-related diseases, like asthma and food allergy. Scientists suggest that eczema is the first manifestation of allergy, and then leading to asthma and hay fever. 2️⃣ Dual Allergen Exposure Hypothesis: Research suggests that allergy-related diseases are linked to eczema via the Dual Allergen Exposure Hypothesis, which proposes that disrupted skin barrier in eczema allows for the passage of allergens to enter the body, which may trigger pathways that lead to food allergies. 3️⃣ Skin barrier genes: Skin barrier disruption in eczema is in part due to genes involving filaggrin, which is a protein essential to maintaining skin barrier resilience by promoting skin hydration. Researchers suggest that certain amino acids may promote filaggrin production. 4️⃣ Skin barrier & gut health: Skin barrier function is suggested to be linked to gut health. Researchers suggest that gut-derived short chain fatty acids (SCFAs) may promote skin barrier resilience. SCFAs are made by bacteria after they digest dietary fiber. 5️⃣ Foods for SCFAs and the bacteria that make them: Researchers suggest that edible plant diversity (eating 30+ different edible plants per week), berries, and green tea promote bacteria that produce SCFAs. 6️⃣ Topical skin barrier relief: The Cochrane Skin Group concluded that moisturizers are key to reducing number of eczema flares and reducing amount of topical eczema medications needed. Researchers also suggest that washing skin in hot water promotes more skin dryness than cool water washing. • ‼️ Disclaimer: This post does not constitute as medical advice; is not meant to diagnose, prevent, treat, or cure any conditions or disease; and is meant for educational purposes only. The information in this post does not replace or substitute the advice of your medical provider. Speak to your doctor before starting anything new. • 📚 References: 1) Baker, Robert B. “Incidence of Atopic Dermatitis and Eczema by Ethnic Group Seen Within a General Pediatric Practice.” The Permanente Journal, vol. 3, no. 1, 1999, pp. 31–32. 2) Bhimla A, Yap L, Lee M, Seals B, Aczon H, Ma GX. Addressing the Health Needs of High-Risk Filipino Americans in the Greater Philadelphia Region. J Community Health. 2017 Apr;42(2):269-277. doi: 10.1007/s10900-016-0252-0. PMID: 27639868; PMCID: PMC5337442. 3) Chen J, Shu Y, Chen Y, Ge Z, Zhang C, Cao J, Li X, Wang Y, Sun C. Evaluation of Antioxidant Capacity and Gut Microbiota Modulatory Effects of Different Kinds of Berries. Antioxidants (Basel). 2022 May 22;11(5):1020. doi: 10.3390/antiox11051020. PMID: 35624885; PMCID: PMC9137550. 4) Dunlop JH, Keet CA. Allergic diseases among Asian children in the United States. J Allergy Clin Immunol. 2019 Dec;144(6):1727-1729.e6. doi: 10.1016/j.jaci.2019.08.009. Epub 2019 Aug 23. PMID: 31449913; PMCID: PMC8456364. 5) Ghimire S, Cheong P, Sagadraca L, Chien LC, Sy FS. A Health Needs Assessment of the Filipino American Community in the Greater Las Vegas Area. Health Equity. 2018 Nov 27;2(1):334-348. doi: 10.1089/heq.2018.0042. PMID: 30506015; PMCID: PMC6263856. 6) Gibbs NK. l-Histidine Supplementation in Adults and Young Children with Atopic Dermatitis (Eczema). J Nutr. 2020 Oct 1;150(Suppl 1):2576S-2579S. doi: 10.1093/jn/nxaa200. PMID: 33000160. 7) Herrero-Fernandez M, Montero-Vilchez T, Diaz-Calvillo P, Romera-Vilchez M, Buendia-Eisman A, Arias-Santiago S. Impact of Water Exposure and Temperature Changes on Skin Barrier Function. J Clin Med. 2022 Jan 7;11(2):298. doi: 10.3390/jcm11020298. PMID: 35053992; PMCID: PMC8778033. 8) McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, Aksenov AA, Behsaz B, Brennan C, Chen Y, DeRight Goldasich L, Dorrestein PC, Dunn RR, Fahimipour AK, Gaffney J, Gilbert JA, Gogul G, Green JL, Hugenholtz P, Humphrey G, Huttenhower C, Jackson MA, Janssen S, Jeste DV, Jiang L, Kelley ST, Knights D, Kosciolek T, Ladau J, Leach J, Marotz C, Meleshko D, Melnik AV, Metcalf JL, Mohimani H, Montassier E, Navas-Molina J, Nguyen TT, Peddada S, Pevzner P, Pollard KS, Rahnavard G, Robbins-Pianka A, Sangwan N, Shorenstein J, Smarr L, Song SJ, Spector T, Swafford AD, Thackray VG, Thompson LR, Tripathi A, Vázquez-Baeza Y, Vrbanac A, Wischmeyer P, Wolfe E, Zhu Q; American Gut Consortium; Knight R. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18. doi: 10.1128/mSystems.00031-18. PMID: 29795809; PMCID: PMC5954204. 9) Nemeth V, Syed HA, Evans J. Eczema. 2024 Mar 1. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 30855797. 10) Palmer DJ. Vitamin D and the Development of Atopic Eczema. J Clin Med. 2015 May 20;4(5):1036-50. doi: 10.3390/jcm4051036. PMID: 26239464; PMCID: PMC4470215. 11) Trompette A, Pernot J, Perdijk O, Alqahtani RAA, Domingo JS, Camacho-Muñoz D, Wong NC, Kendall AC, Wiederkehr A, Nicod LP, Nicolaou A, von Garnier C, Ubags NDJ, Marsland BJ. Gut-derived short-chain fatty acids modulate skin barrier integrity by promoting keratinocyte metabolism and differentiation. Mucosal Immunol. 2022 May;15(5):908-926. doi: 10.1038/s41385-022-00524-9. Epub 2022 Jun 7. PMID: 35672452; PMCID: PMC9385498. 12) van Zuuren EJ, Fedorowicz Z, Christensen R, Lavrijsen A, Arents BWM. Emollients and moisturisers for eczema. Cochrane Database Syst Rev. 2017 Feb 6;2(2):CD012119. doi: 10.1002/14651858.CD012119.pub2. PMID: 28166390; PMCID: PMC6464068. 13) Xiao X, Hu X, Yao J, Cao W, Zou Z, Wang L, Qin H, Zhong D, Li Y, Xue P, Jin R, Li Y, Shi Y, Li J. The role of short-chain fatty acids in inflammatory skin diseases. Front Microbiol. 2023 Feb 2;13:1083432. doi: 10.3389/fmicb.2022.1083432. PMID: 36817115; PMCID: PMC9932284. 14) Yuan X, Long Y, Ji Z, Gao J, Fu T, Yan M, Zhang L, Su H, Zhang W, Wen X, Pu Z, Chen H, Wang Y, Gu X, Yan B, Kaliannan K, Shao Z. Green Tea Liquid Consumption Alters the Human Intestinal and Oral Microbiome. Mol Nutr Food Res. 2018 Jun;62(12):e1800178. doi: 10.1002/mnfr.201800178. Epub 2018 Jun 10. PMID: 29750437; PMCID: PMC6033105. 15) Zysk W, Mesjasz A, Trzeciak M, Horvath A, Plata-Nazar K. Gastrointestinal Comorbidities Associated with Atopic Dermatitis-A Narrative Review. Int J Mol Sci. 2024 Jan 18;25(2):1194. doi: 10.3390/ijms25021194. PMID: 38256267; PMCID: PMC10815992. •

06/10/2024

Gout & Filipino Americans:1️⃣Gout shows up as warm, painful, swollen, and extremely tender joints, usually at the big toe; and is a form of inflammatory arthritis. Gout happens because of a build-up of uric acid crystals, which occurs because of issues with uric acid metabolism that involves genetics, metabolism, and the environment.2️⃣Gout has been reported to occur in 2.5% of Filipinos compared to 0.13% of non-Filipinos. Filipinos were found to have a genetic polymorphism for the ABCG2 gene, which plays a role in uric acid excretion. Researchers also found that Filipinos had higher levels of uric acid compared to Caucasians.3️⃣Researchers suggest that gout may be a sign of metabolic syndrome, mediated by insulin resistance; especially heart disease and kidney disease.4️⃣Dietary & lifestyle data on Filipinos around the country suggest high intakes of refined carbohydrate, low intake of vegetables, high consumption of salt, and commonly not meeting recommended exercise amounts per week. Data also found that Filipinos are 3x more likely to be obese, 2x more likely to have high blood pressure, and 3x more likely to have diabetes.5️⃣According to Harvard Health, foods that increase risk for gout include: High purine foods, such as red meats and certain kinds of fish; alcohol, especially beer; and beverages sweetened with sugar or fructose, especially high fructose corn syrup.6️⃣Harvard Health also states that experts are starting to think about diet and gout diffeerntly, and suggest to focus on following a healthy diet that emphasizes plant-based foods due to gout’s association to obesity, rather than focusing on individual foods. • ‼️ Disclaimer: This post does not constitute as medical advice; is not meant to diagnose, prevent, treat, or cure any conditions or disease; and is meant for educational purposes only. The information in this post does not replace or substitute the advice of your medical provider. Speak to your doctor before starting anything new. • References:1️⃣Adia AC, Nazareno J, Operario D, Ponce NA. Health Conditions, Outcomes, and Service Access Among Filipino, Vietnamese, Chinese, Japanese, and Korean Adults in California, 2011-2017. Am J Public Health. 2020 Apr;110(4):520-526. doi: 10.2105/AJPH.2019.305523. Epub 2020 Feb 20. PMID: 32078359; PMCID: PMC7067106.2️⃣Bhimla A, Yap L, Lee M, Seals B, Aczon H, Ma GX. Addressing the Health Needs of High-Risk Filipino Americans in the Greater Philadelphia Region. J Community Health. 2017 Apr;42(2):269-277. doi: 10.1007/s10900-016-0252-0. PMID: 27639868; PMCID: PMC5337442.3️⃣Cha Y, Lee J, Choy W, Lee JS, Lee HH, Chae DS. Pathophysiology and Treatment of Gout Arthritis; including Gout Arthritis of Hip Joint: A Literature Review. Hip Pelvis. 2024 Mar 1;36(1):1-11. doi: 10.5371/hp.2024.36.1.1. PMID: 38420734; PMCID: PMC10929543.4️⃣DECKER JL, LANE JJ Jr, REYNOLDS WE. Hyperuricemia in a male Filipino population. Arthritis Rheum. 1962 Apr;5:144-55. doi: 10.1002/art.1780050203. PMID: 13884746.5️⃣Dela Cruz FA, Lao BT, Heinlein C. Level of acculturation, food intake, dietary changes, and health status of first-generation Filipino Americans in Southern California. J Am Assoc Nurse Pract. 2013 Nov;25(11):619-30. doi: 10.1111/1745-7599.12031. Epub 2013 May 7. PMID: 24170537.6️⃣Ghimire S, Cheong P, Sagadraca L, Chien LC, Sy FS. A Health Needs Assessment of the Filipino American Community in the Greater Las Vegas Area. Health Equity. 2018 Nov 27;2(1):334-348. doi: 10.1089/heq.2018.0042. PMID: 30506015; PMCID: PMC6263856.7️⃣“Gout Symptoms.” *Stanford Health Care*, Stanford Health Care, stanfordhealthcare.org/medical-conditions/bones-joints-and-muscles/gout/symptoms.html. Accessed 6 Oct. 2024. 8️⃣Isath A, Koziol KJ, Martinez MW, Garber CE, Martinez MN, Emery MS, Baggish AL, Naidu SS, Lavie CJ, Arena R, Krittanawong C. Exercise and cardiovascular health: A state-of-the-art review. Prog Cardiovasc Dis. 2023 Jul-Aug;79:44-52. doi: 10.1016/j.pcad.2023.04.008. Epub 2023 Apr 28. PMID: 37120119.9️⃣Prasad P, Krishnan E. Filipino gout: a review. Arthritis Care Res (Hoboken). 2014 Mar;66(3):337-43. doi: 10.1002/acr.22118. PMID: 23983155.1️⃣0️⃣Restivo, Jenette. “Causes of Gout.” *Harvard Health*, Harvard Health Publishing, 16 May 2023, www.health.harvard.edu/diseases-and-conditions/causes-of-gout. 1️⃣1️⃣Restivo, Jenette. “6 Strategies for Living with Gout: Gout Lifestyle Tips.” *Harvard Health*, Harvard Health Publishing, 2 June 2023, www.health.harvard.edu/diseases-and-conditions/living-with-gout. 1️⃣2️⃣Roman Y, Tiirikainen M, Prom-Wormley E. The prevalence of the gout-associated polymorphism rs2231142 G>T in ABCG2 in a pregnant female Filipino cohort. Clin Rheumatol. 2020 Aug;39(8):2387-2392. doi: 10.1007/s10067-020-04994-9. Epub 2020 Feb 27. PMID: 32107664.1️⃣3️⃣Volpp KG, Berkowitz SA, Sharma SV, Anderson CAM, Brewer LC, Elkind MSV, Gardner CD, Gervis JE, Harrington RA, Herrero M, Lichtenstein AH, McClellan M, Muse J, Roberto CA, Zachariah JPV; American Heart Association. Food Is Medicine: A Presidential Advisory From the American Heart Association. Circulation. 2023 Oct 31;148(18):1417-1439. doi: 10.1161/CIR.0000000000001182. Epub 2023 Sep 28. PMID: 37767686.1️⃣4️⃣Yokose C, McCormick N, Choi HK. The role of diet in hyperuricemia and gout. Curr Opin Rheumatol. 2021 Mar 1;33(2):135-144. doi: 10.1097/BOR.0000000000000779. PMID: 33399399; PMCID: PMC7886025. •

05/10/2024

More blood sugar tips for Filipino-Americans: 1️⃣According to Stanford Health, overconsumption of refined carbohydrates, like white rice, increases risk for diabetes. And, the American Heart Association (AHA) says that examples of refined or simple carbohydrates are: Candy, honey, soda, white sugar, brown sugar, and more.2️⃣Studies completed in Southern California, Philadelphia, and Las Vegas showed that common refined carbohydrates in the Filipino-American diet are: White rice, bakery goods, and sweets.3️⃣AHA’s recommendations for grains: Choose whole grains over refined grains; have 3-6 servings or 3-6 ounces of grains daily; and make sure that at least half of the total grains consumed are whole grains. Some examples of whole grains from the AHA: Brown rice, oatmeal, and more.4️⃣AHA’s recommendations for fruit: 2 cups of fruit daily and aim for a wide variety of fruits.5️⃣AHA’s recommendations for vegetables: 2.5 cups of vegetables daily and aim for a wide variety of vegetables.6️⃣AHA’s recommendation for legumes and nuts: 5 ounces per week. • Disclaimer: This post does not constitute as medical advice; is not meant to diagnose, prevent, treat, or cure any conditions or disease; and is meant for educational purposes only. The information in this post does not replace or substitute the advice of your medical provider. Speak to your doctor before starting anything new. • References:1️⃣Bhimla A, Yap L, Lee M, Seals B, Aczon H, Ma GX. Addressing the Health Needs of High-Risk Filipino Americans in the Greater Philadelphia Region. J Community Health. 2017 Apr;42(2):269-277. doi: 10.1007/s10900-016-0252-0. PMID: 27639868; PMCID: PMC5337442.2️⃣“Carbohydrates.” *Www.Heart.Org*, American Heart Association, 12 Sept. 2023, www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates. Accessed 4 Oct. 2024. 3️⃣Dela Cruz FA, Lao BT, Heinlein C. Level of acculturation, food intake, dietary changes, and health status of first-generation Filipino Americans in Southern California. J Am Assoc Nurse Pract. 2013 Nov;25(11):619-30. doi: 10.1111/1745-7599.12031. Epub 2013 May 7. PMID: 24170537.4️⃣Ghimire S, Cheong P, Sagadraca L, Chien LC, Sy FS. A Health Needs Assessment of the Filipino American Community in the Greater Las Vegas Area. Health Equity. 2018 Nov 27;2(1):334-348. doi: 10.1089/heq.2018.0042. PMID: 30506015; PMCID: PMC6263856.5️⃣“Suggested Servings from Each Food Group.” *Www.Heart.Org*, American Heart Association, 29 Aug. 2024, www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group. Accessed 4 Oct. 2024. 6️⃣“Why Do Filipinos Have High Rates of Diabetes?” *Why Do Filipinos Have High Rates of Diabetes?*, Stanford Medicine | NOURISH, med.stanford.edu/nourish-project/education/filipino-health/filipino-health-education/why-do-filipinos-have-high-rates-of-diabetes-.html. Accessed 4 Oct. 2024. •

03/10/2024

Filipino American heart health tips: 1️⃣ Sodium moderation is key: The average Filipino diet clocks in at 12 grams of sodium per day, which is 8x the recommended amount of sodium by the American Heart Association (AHA). The AHA recommends 1.5 grams of sodium a day. 2️⃣ Common sources of sodium in the Filipino diet: Asin (salt), toyo (soy sauce), patis (fish sauce), bagoong (fermented shrimp paste), and processed/packaged foods, such as vienna sausages, spam, instant noodles, corned beef, and more. 3️⃣ Low-sodium swaps to flavor food: Citrus (lemon, lime, kalamansi), s**a (vinegar), bawang (garlic). 4️⃣ Dr. Lara-Breitinger’s suggestions for cholesterol: Air fry or bake when possible, choose lean cuts of meat, and put less amounts of your favorite meat in dishes and add in more high-fiber vegetables. 5️⃣ Exercise: The AHA recommends that adults have 150 minutes of moderate-intensity exercise per week. Some examples include dancing, brisk walking, gardening, and more. • Disclaimer: This post does not constitute as medical advice; is not meant to diagnose, prevent, treat, or cure any conditions or disease; and is meant for educational purposes only. The information in this post does not replace or substitute the advice of your medical provider. Speak to your doctor before starting anything new. • References: 1️⃣ Abesamis CJ, Fruh S, Hall H, Lemley T, Zlomke KR. Cardiovascular Health of Filipinos in the United States: A Review of the Literature. J Transcult Nurs. 2016 Sep;27(5):518-28. doi: 10.1177/1043659615597040. Epub 2015 Aug 4. PMID: 26243715; PMCID: PMC5595148. 2️⃣ Adia AC, Nazareno J, Operario D, Ponce NA. Health Conditions, Outcomes, and Service Access Among Filipino, Vietnamese, Chinese, Japanese, and Korean Adults in California, 2011-2017. Am J Public Health. 2020 Apr;110(4):520-526. doi: 10.2105/AJPH.2019.305523. Epub 2020 Feb 20. PMID: 32078359; PMCID: PMC7067106. 3️⃣ Boy H.I.A., Rutilla A.J.H., Santos K.A., Ty A.M.T., Yu A.I., Mahboob T., Tangpoong J., Nissapatorn V. Recommended medicinal plants as source of natural products: a review. Digit. Chin. Med. 2018;1:131–142. doi: 10.1016/S2589-3777(19)30018-7. 4️⃣ Lara-Breitinger K. Cardiovascular Disease in the Filipino American Community: Revisiting Our Beloved Filipino-Comfort Foods – The Early Career Voice. (2022). Available online at: https://earlycareervoice.professional.heart.org/cardiovascular-disease-in-the-filipino-american-community-revisiting-our-beloved-filipino-comfort-foods/ 5️⃣ Sun YE, Wang W, Qin J. Anti-hyperlipidemia of garlic by reducing the level of total cholesterol and low-density lipoprotein: A meta-analysis. Medicine (Baltimore). 2018 May;97(18):e0255. doi: 10.1097/MD.0000000000010255. PMID: 29718835; PMCID: PMC6392629. •

02/10/2024

Filipino American health is a part of Filipino American History. To celebrate Filipino American History Month, I want to chat abt Filipino American health from my unique POV as a holistic medicine expert. There are many unique factors that make our culture beautiful, but there are several other factors that determine Fil-Am health and wellbeing that I’ve seen very few folks talk about in our community. • Disclaimer: This post does not constitute as medical advice; is not meant to diagnose, prevent, treat, or cure any conditions or disease; and is meant for educational purposes only. The information in this post does not replace or substitute the advice of your medical provider. Speak to your doctor before starting anything new. • References: 1️⃣ Adia AC, Nazareno J, Operario D, Ponce NA. Health Conditions, Outcomes, and Service Access Among Filipino, Vietnamese, Chinese, Japanese, and Korean Adults in California, 2011-2017. Am J Public Health. 2020 Apr;110(4):520-526. doi: 10.2105/AJPH.2019.305523. Epub 2020 Feb 20. PMID: 32078359; PMCID: PMC7067106. 2️⃣ Domingo JB, Gavero G, Braun KL. Strategies to Increase Filipino American Participation in Cardiovascular Health Promotion: A Systematic Review. Prev Chronic Dis. 2018 May 17;15:E59. doi: 10.5888/pcd15.170294. PMID: 29786501; PMCID: PMC5985898. 3️⃣ Rico, Brittany. “Chinese, except Taiwanese, Was the Largest Asian Alone or in Any Combination Group; Nepalese Population Grew Fastest.” Census.Gov, 1 Nov. 2023, www.census.gov/library/stories/2023/09/2020-census-dhc-a-asian-population.html.

01/10/2024

Rice & blood sugar tips for Filipino Americans: 1️⃣Eat rice in moderation: Suggested serving size of rice is 1/2 cup. 2️⃣White rice swaps: Brown Rice, quinoa, and other whole grains. 3️⃣Cooled rice: Cooling cooked white rice for 24 hours at 39.2°F then reheated “lowered glycemic response compared with freshly cooked white rice.”4️⃣Meal eating order: Eating vegetables first and carbohydrate last supported post-meal blood sugar response. 5️⃣Vinegar: Daily vinegar intake of around 2-6 tablespoons “appear to improve the glycemic response to carbohydrate-rich meals”6️⃣Exercise: Walking 20 minutes right after a meal “has an acute beneficial impact on [post-meal blood sugar]”• ‼️Disclaimer: This post does not constitute as medical advice; is not meant to diagnose, prevent, treat, or cure any conditions or disease; and is meant for educational purposes only. The information in this post does not replace or substitute the advice of your medical provider. Speak to your doctor before starting anything new. • References: 1️⃣Angeles-Agdeppa I, Custodio MRS, Toledo MB. Breakfast in the Philippines: food and diet quality as analyzed from the 2018 Expanded National Nutrition Survey. Nutr J. 2022 Aug 12;21(1):52. doi: 10.1186/s12937-022-00804-x. PMID: 35953807; PMCID: PMC9373515. 2️⃣Engeroff T, Groneberg DA, Wilke J. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Med. 2023 Apr;53(4):849-869. doi: 10.1007/s40279-022-01808-7. Epub 2023 Jan 30. PMID: 36715875; PMCID: PMC10036272. 3️⃣Imai S, Kajiyama S, Kitta K, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M. Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. 2023 Feb 26;15(5):1174. doi: 10.3390/nu15051174. PMID: 36904173; PMCID: PMC10005673. 4️⃣Nourish. “Why Do Filipinos Have High Rates of Diabetes?” *NOURISH | Stanford Medicine*, med.stanford.edu/nourish-project/education/filipino-health/filipino-health-education/why-do-filipinos-have-high-rates-of-diabetes-.html. Accessed 1 Oct. 2024. 5️⃣Santos HO, de Moraes WMAM, da Silva GAR, Prestes J, Schoenfeld BJ. Vinegar (acetic acid) intake on glucose metabolism: A narrative review. Clin Nutr ESPEN. 2019 Aug;32:1-7. doi: 10.1016/j.clnesp.2019.05.008. Epub 2019 May 31. Erratum in: Clin Nutr ESPEN. 2024 Sep 24;64:92. doi: 10.1016/j.clnesp.2024.09.013. PMID: 31221273. 6️⃣Sonia S, Witjaksono F, Ridwan R. Effect of cooling of cooked white rice on resistant starch content and glycemic response. Asia Pac J Clin Nutr. 2015;24(4):620-5. doi: 10.6133/apjcn.2015.24.4.13. PMID: 26693746.“Tips for Eating Well.” *Eating Well & Managing Diabetes | ADA*, diabetes.org/food-nutrition/eating-healthy. Accessed 1 Oct. 2024. •

01/10/2024

Happy Filipino-American History Month!🇵🇭🇺🇸
7 quick facts abt Fil-Am history & health:

1️⃣- The first Filipinos arrived in America in October 1587 around Morro Bay, California

2️⃣- The first permanent Filipino settlement was in Saint Malo, Spanish Louisiana in 1763

3️⃣- Filipinos today make up 18% of the Asian population in America, making Filipinos the 3rd largest Asian group in the US - https://www.pewresearch.org/social-trends/fact-sheet/asian-americans-filipinos-in-the-u-s/

4️⃣- In a 2020 study, Filipinos had the highest rates of diabetes, heart disease, & asthma compared to other Asians in CA. Filipinos were 2x more-likely to have high blood pressure & 3x more-likely to have diabetes compared to non-Hispanic whites - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7067106/

5️⃣- In the Las Vegas area, out of 200 Filipino Americans surveyed, 48% had high blood pressure, 46% had high cholesterol, & 25% had diabetes - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6263856/

6️⃣- In the Philadelphia area, out of 200 Filipino Americans surveyed, 67.5% had high blood pressure, 28.9% had arthritis, & 21.8% had diabetes - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337442/

7️⃣- Out of 5912 children in San Diego, Filipino American children had the highest rate of atopic dermatitis (eczema) compared to other groups - https://www.thepermanentejournal.org/doi/pdf/10.7812/TPP/99.997?download=true

For the FilAm’s out there, do you have a family member with any of these issues?