For decades, I have advocated self-help to protect and maintain our own health. I have always stated our health, possibly our longevity too, was, to a great extent, in our hands.
While I recognize that there are unmodifiable risks within us, like our genes, our gender, our world environment and its pollution, many factors are modifiable, like living a healthy lifestyle, distancing ourselves away from poisons and carcinogens, getting HPV vaccines to prevent cervical cancer, etc. These are within our control.
We know that factors such as a diet high in processed meat and low in fiber, obesity, and physical inactivity have been linked to colorectal cancer risk.
“Cessation of smoking, healthy lifestyle and obesity reduction, exercise, awareness of environmental carcinogens such as asbestos, a healthy diet reducing processed food, reduction or abstinence from alcohol intake, HPV vaccination, hepatitis B and C control, weight control, exercise, routine testing and subsequent treatment of H. pylori, and air and water pollution control, are important in cancer in reduction in both men and women, and are all part of the overall strategy to reduce the risk for cancer in general.
Healthier diet
The Planetary Health Diet (PHD) is a flexible, plant-forward eating pattern emphasizing fruits, vegetables, whole grains, nuts, and legumes, with limited amounts of meat, dairy, and added sugars, designed for optimal human health and environmental sustainability. It’s a “win-win” approach, reducing risks for major diseases like cancer, heart disease, and diabetes while lowering greenhouse gas emissions, fertilizer use, and cropland demand, serving as a model for healthy, sustainable food systems.
The principles
- Mostly Plants: Half your plate should be fruits and vegetables, with whole grains making up another third.
- Plant Proteins: Focus on beans, lentils, and nuts for primary protein.
- Limited Animal Products: Small portions of fish, poultry, eggs, and dairy are included, with red meat and processed meats minimized.
- Healthy Fats: Prioritize unsaturated oils (olive, canola) over saturated fats.
- Minimize Unhealthy Foods: Cut back on added sugars, rice, refined grains, and starchy vegetables like potatoes.
The Philippines is an ideal country for this Planetary Health Diet because we have fresh produce daily. If desired, adding fish and seafood to this diet makes it even healthier.
The basic idea is to stay away from red meat (saturated fats), which is linked to heart disease and cancer.
Risks of GLP-1s
GLP-1 drugs are generally safe, but they come with potential risks. Persistent nausea or vomiting can lead to dehydration, kidney problems, or malnutrition in some cases. People with serious gastrointestinal conditions, like gastroparesis or uncontrolled inflammatory bowel disease, should not take GLP-1 medications. And these medications are not considered safe for use during pregnancy or breastfeeding.
Other health risks include pancreatitis, gall bladder problems, thyroid tumors, and muscle loss. If you are on a GLP-1 drug, it is prudent for you to discuss this with your prescribing physician.
Beyond diabetes and weight loss, researchers are exploring other potential benefits of GLP-1 drugs. Major areas of exploration include: heart health, brain health, addiction treatment, liver disease, and sleep apnea
The most notable benefits of GLP-1 receptor agonists for patients with diabetes or obesity are their ability to promote significant weight loss, reduction in appetite, and improvement in blood sugar control. – MedPageToday.
Dancing and brain aging
In the past, we knew that creative activities can keep our brains healthy. Now studies have shown that even dancing, reading, doing video games, gardening, and playing a musical instrument can help delay brain aging. “As the population ages, more and more people live long enough to experience cognitive decline and dementia, which are very costly not only for the health system but for families and caregivers.” This new discovery will certainly be a boon to slowing down cognitive decline and dementia.
Cruciferous veggies and cancer
In a study with more than 92,000 subjects, researchers found that those who ate more cruciferous vegetables (kale, cabbage) – between 20 to 40 grams per day – had a 20 percent lower risk for colon cancer, compared to those who ate less. Those veggies contain cancer-fighting agents like sulforaphane, indoles, glucosinolates, flavonoids, and phytochemicals. There were studies in the past that associated cruciferous vegetable consumption with reduced risk for colon, ovarian, prostate, bladder, lung, stomach, and pancreatic cancers.
Proper use of a bidet
Roughly 17 percent of people in the United States use a bidet, almost all people in Italy have a bidet, and hundreds of millions of people, especially in Asia and Europe, use one. A 2025 survey in the United States showed that more than 50 percent of bidet users would rather give up their cellphones than their bidets. The proper use of a bidet for best hygiene is to use toilet paper wipes first, followed by the use of the bidet. It is not supposed to be a substitute for toilet paper. Using a bidet, without first wiping, could be very messy and work-intensive. The use of a bidet is like the rinsing procedure after brushing teeth.
Warning about oatmeal
Oat meal is generally healthy, but since it contains gluten and phytic acid, it is an antinutrient, reducing the absorption of iron, zinc, and calcium. But these problems are easily solved by soaking oatmeal for 12 hours, with lemon juice or yogurt to get rid of the gluten and phytic acid. Cooking also gets rid of phytic acid and gluten. Fermentation even breaks them down faster. Also, adding sugar and a lot of fruits, or eating packaged ready-to-eat oatmeal in cups, is not healthy, especially for diabetics. The old-fashioned gluten-free oatmeal is healthier.
* * *
The opinions, beliefs and viewpoints expressed by the author do not necessarily reflect the opinions, beliefs and viewpoints of the Asian Journal, its management, editorial board and staff.
Philip S. Chua, MD, FACS, FPCS, a Cardiac Surgeon Emeritus based in Northwest Indiana and Las Vegas, Nevada, is an international medical lecturer/author, Health Advocate, medical missionary, newspaper columnist, and Chairman of the Filipino United Network-USA, a 501(c)3 humanitarian foundation in the United States. He is a decorated recipient of the Indiana Sagamore of the Wabash Award in 1995, presented by then Indiana Governor, US senator, and later a presidential candidate, Evan Bayh. Other Sagamore past awardees include President Harry S. Truman, President George HW Bush, Astronaut Gus Grissom, pugilist Muhammad Ali, distinguished educators, renowned scientists, etc. (Wikipedia). Websites: FUN8888.com, Today.SPSAtoday.com, and philipSchua.com On Amazon.com, search for “Where is My America?” Email: scalpelpen@gmail.com
