Exercise & Fitness



University of Essex researchers found that ‘vigorous’ exercise is most effective at reducing the risk of fatty liver disease. Think a boot-camp class of targeted cardio, a tennis match or a 60-minute gym workout.

Liver Disease and Transplantation


Losing 5-10% of your body weight can stop, and sometimes even reverse, liver damage, with studies finding that a lowcarbohydrate diet can dramatically reduce liver fat. According to Dr Kooner, intermittent fasting is an effective way to do this. The 5:2 regime involves eating normally for five days and restricting intake to 500-600 calories for the other two. Or you could try 16:8, which involves eating within an eight-hour window only (for example, 11am to 7pm).


‘Try to take a month off drinking every year to completely reset your tolerance,’ advises Dr Kooner. Dry January is a great opportunity after all the indulgence of Christmas, but it can be any time. The more often we drink, the more our tolerance increases, so we need to drink more to get the same effect. ‘Resetting’ means we can revert to enjoying a glass or two without feeling we need more.


Avoiding booze midweek gives your liver a mini-break, pauses the habit, reduces your weekly unit intake and tests your dependency. You should aim to have at least three consecutive days off.


Left untreated, the viral infections hepatitis B and C can wreak havoc on your liver, so take care with hygiene. ‘Don’t share razors, toothbrushes or nail scissors,’ advises Pamela Healy.


Studies show that regularly drinking moderate amounts of coffee may help prevent liver cancer, lower the risk of fibrosis and cirrhosis, and slow the progression of liver disease in some patients.


People who drink more than one sugary drink a day have more fat in their liver than those who don’t – even after accounting for their overall calorie intake, weight and various other factors. Researchers believe the fructose in these drinks causes fat to be deposited in the liver.


In a recent study, University of Alabama researchers found a link between disruption to our body’s circadian clock and liver disease. Sleep experts agree that an early night is more restorative than a lie-in. Get into bed by 10pm for optimum slumber.


All drugs, from painkillers to prescription medicine, can cause potential harm. Don’t take medication you don’t need, and never exceed the dosage – or the recommended intake of vitamins.

Dental Health Care

Is your running nutrition playing havoc with your teeth?

Is your running fuel eroding your teeth?

A NEW STUDY* SUGGESTS that those who are more physically active – that’s you – have a significantly higher chance of having dental erosion, which is irreversible. And the culprit? Sports drinks.

The researchers found that ‘frequent consumption of sports drinks’ led to a ‘2.5-fold increase in the odds of erosive lesions’. Most runners want to achieve high-level wellness in addition to fast race times, so what’s the solution? Oral health expert and ultrarunner

Ian Needleman provides six tips for fuelling in a more teeth-kind manner.

01/ Go without

‘We’ve all been guilty of using sports drinks when we don’t need to as they’re so convenient,’ says Needleman. Runs of less than an hour probably don’t require them.

02/ Try a two-bottle strategy

‘If you’re wearing a race vest, put a sports drink in one flask, water in the other,’ says Needleman. ‘Use the sports drink, then the water to rinse it out.’

03/ Limit exposure

How many times you drink and how long you keep it in your mouth matter. ‘If you drink it in two or three gulps, that reduces risk, as does using a straw.’

04/ See a dentist twice a year

‘Tell them, “I use sports drinks, I feel I need to, so please tell me if I’m getting any damage,”’ says Needleman. It’s like seeing a physio, but for teeth.

05/ Use high-fluoride toothpastes

If you have damage, try high-fluoride toothpastes. They’re only available on prescription, not over the counter, but may be more protective.

06/ Milk it

If you’re using sports drinks for recovery, consider swapping to milk. ‘It’s very safe in terms of dental health, and possibly even protective of teeth,’ says Needleman.

Joseph lim philippines, Cases of cracked teeth
Cracked Teeth

Cracked teeth

Bruxism is on the rise, and the pandemic may be partly to blame. People do tend to grind their teeth when under stress. Not all, but some. And COVID-19 has been stressful, and that’s an overwhelming understatement.

Natural teeth are meant to last a lifetime, says the American Association of Endodontists (AAE), the association of dentists who practice endodontics, one of the 12 dental specialties recognized by the American Dental Association.

Cases of cracked teeth and dental related injuries have surged throughout the pandemic– and it may be due at least in part to pandemic -related stress wreaking havoc on oral health. Instances of bruxism – or tooth grinding – are up in the United States, says the AAE.

The AAE represents more than 8,000 specialized endodontists who save natural teeth and relieve tooth pain. The organization has listed the things patients need to know about cracked teeth.

A cracked tooth is caused by injury or general wear and tear caused by grinding or clenching teeth – “a symptom of stress.”

There are other simpler causes though, like chewing on hard candies and any food that is hard to bite like popcorn that’s not popped (you know, the kernels that you find among popcorns that you know is not eatable and yet you chew on them anyway). Ice is just as hard to chew and can crack teeth just as well.

And have you seen the protective mouth wear that Manny Pacquiao and all professional boxers wear in the ring? It’s meant to protect the teeth from severe damage, including cracked teeth. (In many countries, people – not just boxers – actually use protective mouth wear when they suffer from bruxism.)

Most times we are not aware that our teeth (or tooth) have already cracked. We are alerted to the fact when we our teeth feel that foods and drinks are too hot or too cold for comfort. The discomfort comes and goes, and we tend to dismiss it.

We should not. Especially when chewing becomes painful – another sign of cracked teeth.

There are times when cracks transform into chipped teeth, actually the most common of dental injuries.

Chipped teeth is reparable. A broken piece of the tooth enamel may be reattached. A filling may be placed.

For these, the professional attention of an endodontist is needed.

A final word. It is safe to visit a dentist even in a pandemic setting. Filipino dentists follow the strict safety guidelines and health protocols of the Philippine Dental Association.

A study conducted by the American Dental Association Science & Research Institute and Health Policy Institute shows that the COVID-19 infection rate among dentists remains lower compared to other health professionals. ***

Dr. Joseph D. Lim is the former Associate Dean of the College of Dentistry, University of the East; former Dean, College of Dentistry, National University; Past President and Honorary Fellow of the Asian Oral Implant Academy; Honorary Fellow of the Japan College of Oral Implantologists; and Honorary Life Member of the Thai Association of Dental Implantology. For questions on dental health, e-mail jdlim2008@gmail.com or text 09178591515.

Cases of cracked teeth and dental related injuries have surged throughout the pandemic– and it may be due at least in part to pandemic -related stress wreaking havoc on oral health. Instances of bruxism – or tooth grinding – are up in the United States, says the AAE.


Miss Tourism 2021 is a dentist

“IN THE Philippines there are more than 110 million unique and equally beautiful smiles.” That was Trisha O. Martinez speaking. She was Miss Tourism Philippines 2021. And she was a dentist.

miss tourism philippines 2021 Martinez

She grew up having crooked teeth. “When it was fixed, that was the moment that I wanted to become a dentist, I wanted to fix people’s smiles too, and I wanted others to feel the same empowerment I felt when I found my confidently beautiful smile.”

To give pro-bono dental care and volunteering in dental missions brings her joy “unlike any other,” she said in an Instagram post.

H e r p a s s i o n a n d “d e s i re t o share my smile” inspired Trisha and f riends to co- found a nonp ro f i t o rga n i z a t i o n p rov i d i n g life- changing smiles through oral rehabilitation: “The Smile Initiative Philippines”.

Trisha O. Martinez, 23, of Pila, Laguna, was crowned Miss World Philippines 2021 on Oct. 3, 2021.

A graduate of the College of Dentistry of the University of the

East in Manila, Trisha was also Miss University of the East 2018.

Candidate No. 27, Trisha bested 44 other who competed for seven titles, including Miss World, Reina Hispanoamericana Filipinas, Miss Eco Philippines, Miss Eco Teen Philippines, Miss Environment, and Miss Multinational.

When asked what advice or message she can give the new generation of voters, Trisha answered: “In this time of crisis, my advice to people is that to keep on going on.

“We all have dreams and at this time, we might feel that our dreams are on hold but they’re not gone. With grit and determination, those dreams will become a reality. Just hold on.”

*** ( Dr. Joseph D. Lim is the former Associate Dean of the College of Dentistry, University of the East; former Dean, College of Dentistry, National University; Past President and Honorary Fellow of the Asian Oral Implant Academy; Honorary Fellow of the Japan College of Oral Implantologists; and Honorary Life Member of the Thai Association of Dental Implantology.

Dental Health Care

Alzheimer’s disease: Does it begin in the mouth?

Poor oral hygiene has long been associated with coronary heart disease, but is there a connection between bad brushing habits and Alzheimer’s disease? Scientists seem to believe there is.

Although hygiene habits as a whole tend to suffer in Alzheimer’s patients, dental tartar is now being identified as a possible pathogenic cause of amyloid plaque formation, a classic symptom of Alzheimer’s disease, in the brain. Researchers now theorize that these amyloid plaques may form as a defense response to bacterial intrusion in the brain.

Signs of Gum Disease

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The brain has one of the most effective defense systems in the human body, namely, the blood brain barrier, which prevents pathogens and other substances from crossing over into brain tissues; however, there are still certain pathways that allow entry into the brain, like the olfactory and trigeminal nerves. Oral treponema bacteria found on the trigeminal nerves in cadavers showed that bacterial invasion via nerve pathways was possible; researchers believe that this increased permeability in the blood brain barrier may result in a thickening of proteins around the neural pathways of the brain, similar to how arterial plaque develops in arteries.

Additionally, certain markers in Alzheimer’s patients’ blood work, like Interleukin-6, were found to be considerably higher than non-dementia patients. Interleukin-6 is strongly associated with the production of the amyloid proteins that make up Alzheimer’s lesions.

Of all periodontal bacteria, P. gingivalis is believed to be the key pathogen with the ability to bypass inflammatory signalling cascades, which are alarm systems that tissues have been compromised by an invading substance. Once P. gingivalis has snuck past that watchdog, other pathogens can follow, creating inflammation in the brain, and eventually, dementia.

Dental Health: The Benefits of Good Oral Hygiene

Although the oral hygiene/Alzheimer’s connection hasn’t been thoroughly researched, there is strong reason to believe that the simple action of brushing and flossing one’s teeth may prevent Alzheimer’s disease and other forms of dementia caused by amyloid plaques.


Dental Health Care

Dental health is important too!

A healthy diet that includes exercise for at least 30 minutes every day is important, we all have heard that about a million times. But do you know that your mouth, especially your breath, can act as an early warning system for you about your health, in general? Bad breath can be a sign of poor health in the rest of your body.

Basic Dental Health


Regular dental health checkups are important but may be difficult for some people due to cost or just finding a local dentist. It is recommended to have your teeth professionally cleaned twice a year to remove tartar, a byproduct of the bacteria and proteins in your mouth that mixes together with the food particles. This sticky mixture sits on your teeth creating dental plaque. This plaque hardens against the surfaces of your teeth and left untreated moves below the gum line where infections can occur and it may turn into gum disease, also known as gingivitis.

In the elderly population, many medications have side effects which can contribute to dental disease. Other common reasons for poor dental hygiene include loss of strength, coordination, and dementia. As my friend, a dental hygienist recommends, if able, chewing sugar free gum may offer a solution to this problem. The action of chewing gum, along with the saliva and chemicals in the gum, help to dissolve the extra sugars that sit on the teeth that cause tooth decay. She believes that it is easier and cheaper to add sugar-free gum, in a situation that is appropriate, when proper brushing is not available. Other situations where a visit to the dentist might not happen as often or at all, for example, are in nursing homes or other non-traditional housing. Whatever your habits are here is a few things to think about when it comes to your mouth and your health.

1) Sugary foods and beverages-the combinations of foods and frequency count when trying to keep your teeth healthy.

2) Brushing your teeth in the morning and before going to bed help remove sticky sweet foods that sit on your teeth

3) Snacking frequently of unhealthy, sugary treats without frequent tooth brushing, not only is poor nutrition, but offers constant fuel to feed the bacteria which leads to tooth decay

4) Brushing teeth and using dental floss are easy habits to learn to keep yourself healthy especially for children as well as adults

5) Drink water over sugary drinks and juices, buy sugar free or unsweetened food items and remember to eat good sources of calcium such as milk, broccoli and yogurt

Brushing Your Teeth

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4 Dental Treatments That Improve Your Appearance

In days of yore, going to the dentist was all about necessary health care. You had to go every 6 months to get a cleaning or address some scary problem that you wish you could avoid.

But these days, there are plenty of reasons to visit the dentist that have nothing to do with fluoride, plaque or root canals.

Many people are now visiting their dentist with the same intention they do when they go to the hair salon or spa – to look and feel their best. After all, study after study confirms that our smile is a huge component of how people perceive us. So, it makes sense to go the extra mile to improve your smile.

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Here are the top treatments that will make you look like a million bucks.


1. Veneers

If you’ve ever experienced dangerous envy while looking at the flawless smile of your favorite celebrities, you’re not alone. But you might be operating under false the assumption that all of those famous faces contain naturally perfect smiles. That’s far from the truth.

In reality, nearly every member of the rich and famous club has achieved that toothpaste commercial caliber smile because of the magic of veneers, and so can you. Veneers are essentially just a mask for your teeth – they are made to fit over your real teeth and to create the appearance of perfectly straight, white, even teeth.

There are a few things you should know before you take the plunge. First, you’ll have to decide if you want porcelain or resin; the porcelain lasts longer but costs more, so there are benefits to both options. Also keep in mind that getting veneers is a lifetime commitment. To get a good fit and bond, your real teeth are filed down before the veneers are put in. But high quality porcelain ones, for example, can last up to 15 years before needing to be replaced.

Getting veneers is definitely a big decision, so be sure to research your options. But if you have several cosmetic dental issues you’d like to address in one fell swoop, veneers are a fantastic solution.

2. Whitening

Almost no one reaches adulthood with perfectly white teeth. Over the years, countless cups of coffee, wine, tea and food stains your teeth and slowly dulls the color. There are a whole host of ways you can go about whitening, so there’s no reason to live with a smile that’s anything less than wonderfully white.

Of course you have your pick when it comes to whitening toothpastes and over-the-counter DIY treatments available at the drugstore. But if you’re serious about getting dramatic results and you’re at all worried about damaging your teeth with a treatment at home, you should opt for a professional whitening.

In a dentist’s office, it will often take less than an hour to effectively whiten your teeth several shades, and they’ll stay that way much longer with a professional treatment as well. Plus, you won’t risk doing any irreparable damage to your teeth this way.


3. Invisalign

Many people get orthodontic treatment when they’re adolescents or teenagers. And as annoying or embarrassing as it may have been to have braces, you’re glad now that you put up with it to get a straight smile. But if you never had your teeth alignment issues addressed when you were younger, or if your choppers have slowly found their way back to a crooked position over the years, you’re probably not happy with the way they look.

At the same time, you’re not all that excited about the idea of wearing metal braces to your professional office job and on first dates. Who could blame you? Enter Invisalign. The clear trays fit right over your teeth and are virtually unnoticeable. You’ll get a new, slightly different one every so often, which slowly shift your teeth to the right position.

4. Botox

You may have done a double-take when you saw the word “botox” in an article about dental treatments. But more and more these days, cosmetic dentists are offering the treatment in their office. Why? Well, given the deep knowledge and experience dentists have with the structure of the face, they are uniquely qualified to perform the treatments.

Dental Botox Treatment

Botox can be used to treat a wide variety of issues, including wrinkles, uneven smiles, and even TMJ and bruxism. The treatments are minimally invasive, quick to do and can last up to 4 months. Do a search in your area to find an experienced dentist who also routinely uses Botox.

Going to the dentist doesn’t always have to be about routine cleanings and procedures. If you need a lift in your confidence and a boost to your appearance, consider one of these improvements you can make to your smile.



Weight loss and Vitamin D

Los Angeles is in the Sun Belt; thus, most women in the city can increase Vitamin D levels by simply spending time in the sun. It is common knowledge that adequate Vitamin D is necessary for health; however, a new study has found that circulating Vitamin D concentrations in postmenopausal women are directly associated with weight loss, whether achieved through decreasing calories or increasing physical activity. The study was conducted by researchers at the Fred Hutchinson Cancer Research Center in Seattle, Washington. The authors noted that low concentrations of circulating Vitamin D are common on obese postmenopausal women and may represent a potential mechanism explaining the elevated risk of certain cancers and cardiovascular disease observed in obese or overweight individuals. The objective of the study was to investigate the effects of 12 months of weight loss through caloric restriction, exercise intervention, or both on serum Vitamin D levels.

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The study group was comprised of 438 overweight and obese postmenopausal women: 118 were assigned to dietary modification; 117 were assigned to an exercise intervention; 117 were assigned to diet plus exercise; and 87 were assigned to a control group. Women receiving the dietary intervention experienced a 10% weight loss goal using a group-based reduced-calorie program. The women assigned to the exercise intervention underwent 45 minutes of moderate to vigorous intensity aerobic activity daily for five days each week. The investigators measured serum Vitamin D levels at baseline and at 12 months. Women who lost the most weight had the largest increase in Vitamin D levels. The authors concluded that a greater degree of weight loss, achieved through either a reduced-calorie diet or increased exercise, is associated with increased circulating Vitamin D concentrations. They noted that although greater adiposity is associated with lower concentrations of circulating vitamin D, their findings suggest that lifestyle-based weight loss of 5% to 10% body weight is associated with a modest increase in serum Vitamin D; however, baseline vitamin D status had little effect on the achievement of weight loss in a sample of overweight and obese postmenopausal women. They recommended that further research should be conducted to better understand the role of vitamin D in pathways influencing energy balance and that this research may lead to a clearer understanding of optimal vitamin D concentrations for promoting health.