UNDER THE MICROSCOPE Dr. Raymund W. Lo Looks like the economic prospects for 2023 are not good. It’s not going to get any better, what with the continuing Ukraine war, rampant inflation, and the threat of new Covid variants arising in China. I’m not an economist, so I have no financial advice to give people. I do believe that health is wealth. Some may scoff at this notion, but just try landing in the hospital with a serious health issue. It will set you back several hundred thousands, if not millions of pesos and land you in the poorhouse. As a doctor, I adhere to the maxim, “Physician, heal thyself,” and try to be a role model for other people. Practicing what you preach is something not many doctors do. I can recall a cardiologist (sometime in the ‘80s), seeing patients in his clinic while he was chain-smoking non-stop. He ended up dying of lung cancer. I also see a lot of overweight, pot-bellied doctors in many hospitals. Some have succumbed to lifestyle diseases like strokes and heart attacks. Not all of us are blessed with good genes for health and longevity, but we can all be aware of certain daily practices that can help keep us in good health and have great quality of life. The title betrays my age as (a Bee Gees song in the movie Saturday Night Fever). Yes, I’m a baby boomer and will be celebrating my sixth Year of the Rabbit. But I can safely say I’ve kept fit all this time. I’ve stayed at a waistline of 32 inches for the past 30 years, with body fat of 12.1 percent, and a body mass index (BMI) of 23.4. My blood pressure is 120/80 (no maintenance meds) and all my chemistries are within reference range, other than a borderline blood sugar. How do I know all these other than having annual blood tests? I have a weighing scale that gives me all the stats I mentioned, plus more. Now that I’ve stated my health credentials, I guess I’m entitled to dispense a little advice on staying fit and healthy. Since age 50, I’ve been working out with weights at the gym, now at home with dumbbells at least once a week. With weight training, metabolism stays at a higher level for a day or two, due to repair of minute tears in muscle fibers, resulting in more muscle mass, which increases basal metabolic rate that keeps weight down. Weightlifting increases bone density, reducing the risks of fractures (number one cause of hospitalization and death in the elderly). It also helps joints to stay flexible reducing arthritis symptoms. This is very important for us older folks to prevent loss of muscle mass (sarcopenia), and osteoporosis as we age. A higher waist/chest ratio has been found to be significantly correlated with increased risks for cardiovascular disease (heart attacks and strokes). Waist size correlates with increased fat deposits, so BMI will also be higher, again with higher risks for cardiovascular disease, diabetes, and some cancers. A lot of folks complain that they have no time to exercise. Really? What do you have time for? Social media? Movies? Chatting? Why not invest time in your health? Just working out with weights (need not be heavy) for an hour a week will do wonders for all. With a better figure, you’ll be happy you look better, and that translates into more confidence and a better outlook on life. Here's a little secret. Before I get up in the morning, I do some stretching, and 50 crunches and bicycle crunches each, which kickstarts metabolism and stimulates blood circulation to prevent postural hypotension, which older folks get on getting up from bed right away. It can save you from a nasty fall. Diet-wise, I’ve cut down on sugars and carbs–no sugared drinks, two slices of wheat bread at breakfast, a 1/4 cup of rice twice a day. I don’t limit my fat or protein intake, though I don’t eat much. The boosted metabolism also takes care of any excess food I may have taken in. I’ve noticed that with limited food intake, I tend to feel full quickly. It’s not the quantity, folks. Feed your brain, not your stomach. Sure, cheat a little once in a while, especially before workouts. I’m a vitamin freak, taking two grams vitamin C, multivitamins, B complex, vitamin B12, E and D plus calcium and zinc. Nobody really gets all the micronutrients in our daily diets, so why skimp on these. Oh, stay hydrated as well. Lastly, be more active. Don’t sit all day. Any activity helps in promoting a healthy metabolism. Let’s keep moving into our later years with a skip and a hop. You’ll stay alive and kicking this way beyond 2023.