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Living with hypertension, or altapresyon, as it’s often referred to colloquially, can be difficult. People with this condition have to make sure that their blood pressure stays at a normal level; if they don’t, their blood vessels can get damaged and experience decreased blood flow to the heart, which can lead to heart failure. Aside from this, those with high blood pressure also have a higher risk of experiencing the following health problems and complications:
  • Heart attack
  • Stroke
  • Kidney failure
  • Memory problems
  • Dementia
  • Aneurysm

Fortunately, there are medicines that help prevent blood pressure levels from spiking. However, taking hypertension medication won’t be enough to keep hypertension at bay. It’s also vital to make healthy lifestyle choices to properly manage the condition.

If you’re having trouble controlling your blood pressure levels, even when taking your medication, now is the best time to start making changes. Practicing the following habits can leave a huge impact on your health:

Eat a Healthy Diet

Managing the symptoms of hypertension is more challenging if you’re overweight. With more fatty tissue in your blood vessels, your blood circulation becomes less optimal. Thus, your heart needs to work harder to ensure that your entire body has ample blood flow and this can lead to an increase your blood pressure levels. That’s why losing weight is one of the most effective ways to keep your blood pressure in check.

A great way to start your weight loss journey is to eat healthy food. In particular, eating less processed foods and cutting back on snacks that are high in sugar and refined carbohydrates can help you shed some pounds. On the other hand, eating foods that are rich in potassium and low in sodium can ease the tension in your blood vessels and thus lower your blood pressure.

Before configuring your diet, however, it’s best to consult your doctor first. Some of the changes may be harmful to your health, especially if you have other health conditions like kidney disease.

Keep Your Body Moving

Staying active can also help you lose more weight. Low-impact workouts like walking and swimming, as well as simple activities like doing household chores, can increase your heart rate and lower your blood pressure.

You don’t have to strain yourself or lose a ton of weight to keep your blood pressure levels at a safe range. Your goal is to keep your waistline below 40 inches (102 centimeters) if you’re male and below 35 inches (89 centimeters) if you’re female.

Reduce Your Alcohol Intake

Taking your medication while drinking alcohol regularly is a bad mix. Alcohol may prevent your medicine from doing its job, so it’s smart to limit your alcohol intake. It’s recommended that women should drink no more than one alcoholic drink per day while men should drink no more than two. Alcoholic beverages that are considered standard drinks include the following:
  • One 12-ounce beer
  • 5 ounces of wine,
  • 1.50 ounces of distilled spirits

Stop Smoking

If you’re a heavy smoker, you should stop smoking ASAP. Not only does smoking harm your respiratory health, but it also increases your blood pressure. The chemicals in tobacco damage your blood vessel walls, which leads to the inflammation and narrowing of your arteries. It’s hard to resist the temptation of lighting a cigarette, but there are many healthy ways that can help you fight the urge. Some of these methods include the following:
  • Set a quitting date
  • Take smoking cessation aids
  • Ask friends and family to help you stick to your commitment

Consider Taking Herbal Medicine and Natural Supplements

Studies have shown that certain herbal and natural remedies can help hypertension patients. Supplementing your doctor-prescribed medication with herbal medicine and natural supplements can greatly lower your blood pressure levels. If you’re interested in including these remedies to manage your blood pressure, you can add the following ingredients to your diet:
  • Ginger
  • Garlic
  • Cinnamon
  • Basil
  • Green and oolong tea

Sleep More and Stress About Things Less

Your blood pressure actually lowers when you’re asleep, so getting a good night’s rest is crucial when managing hypertension. Sleeping for 7 to 8 hours is ideal for your body to recuperate. However, a lot of people are finding it difficult to get restful sleep, which can lead to stress and an increase in blood pressure levels. To help you sleep better, you should try doing the following:
  • Reduce the number of naps you take in the day
  • Avoid drinking caffeinated drinks in the evening
  • Set a sleep schedule
  • Create a relaxing sleeping environment

It can be challenging to keep your blood pressure levels in check. However, simple lifestyle changes like eating healthier food and exercising regularly can make a big difference leave a positive impact on your well-being. Over time, these healthy habits will make it easier to manage hypertension, so you can live your life to its fullest without worry.

5 Healthy Lifestyle Changes Guaranteed to Help Control Hypertension

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Welcome to the northeast beauty of Quezon Province!


Last weekend, I joined #TBboys (our yearly all-boys barkada) for an 2D1N trip to Real, Quezon. It was our first time in this side of Luzon Island. We've been to Pangasinan, La Union and Tagaytay before.

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ABOUT REAL

Real is a small town facing the Pacific Ocean, approximately 133 kilometres (83 mi) from Quezon's capital Lucena City and 145 kilometres (90 mi) from Manila. Real has 17 barangays: 14 rural and 3 urban. Its total land area is 563.8 km2, the second largest in the province.

Boat ride to Baluti Island

Tourist spots include zigzag road views, Balagbag Falls, river scenery, and Baluti Island. It also has tourist-frequented beaches known for surfing

WHAT TO BRING FOR REAL, QUEZON

Here are some things you might consider bringing with you for your day tour / adventure:

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HOW TO GET TO REAL, QUEZON

Driving Manila to Real takes about 90+ kilometers (via Famy - Real - Infanta Road) for 3-4 hours. We used Waze app for directions straight to our accommodation in Poblacion, Real.


For who plans to commute by public transportation, there are daily trips to Infanta, Quezon that passes through Real offered by Raymond Bus from Legarda, Manila. Check available bus seats here!

We started our trip at 6am in Cainta and took the shorter route via Famy - Real - Infanta Road. Along this road, you may opt to stopover to Pililla Windmills in Rizal or one of the overlooking restaurants nearby.

For us, we traveled straight to Real and looked for a restaurant for stopover and have our brunch to continue our trip.



WHERE TO EAT IN REAL, QUEZON

There is a decent choice of places to dine in Real, mostly located along Famy - Real - Infanta Road. For us, we found J&D Eatery, about 20 km away from Real's proper town. They offer Pinoy all-time favorite breakfast, silogs, pares and lomi.
We took a rest, feasted with the food (that are actually good tasting) and recharged for an hour before we hit the road again.

We also brought our own food for our overnight stay at our booked accommodation, then planned to have our final lunch/dinner on our way home the next day.

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WHERE TO STAY IN REAL, QUEZON (Tahanan ni MariAlan Resort)

Speaking of our accommodation, Basti (my long time friend and travel bud) booked us a 1-night stay at Tahanan ni MariAlan, one of the newly opened beachfront resorts along the coast of Real. Basti booked our room by contacting them through their Facebook page.

Our room was ideally good for 4 persons but can accommodate up to 6 guests. The room is airconditioned and has 2 double-size beds, in-room restroom with shower, a closet and a dining set (plates, utensils, cups and glasses).
Tahanan ni MariAlan boast their resort with their very own plunge pool with see-through glass. They currently have 3 units available for booking (10am check-in, 9am check out), each have a plunge pool.

The whole resort is surrounded with trees and only steps away from the beach.

Tahanan ni MariAlan beach view

OTHER RESORTS TO BOOK IN REAL, QUEZON

Here are other accommodation options located in and nearby Real Quezon:


Club Manila East Real

We arrived at noontime. The resort's staff was nice and easy to talk with. All our needs including use of fridge, kitchen and other amenities were provided throughout our stay. As mentioned above, we brought our own food (they also offer paluto at certain cost), alcoholic drinks were allowed. If you need something, you can ask their staff to buy you stuff for a tip. Overall, our stay at Tahanan ni MariAlan was smooth and satisfying.

There's a videoke for rent, a body massage offered and an island hopping to Baluti.



BALUTI ISLAND

Speaking of Baluti, this island (or a mini-peninsula) is about 20-30 minutes boat ride from our resort, depending on the level of waves. We planned our visit the following morning to spend at least an hour on the island.

Baluti Island

Real is known for having black sand and rocky beach and mostly docked with pump boats by the locals, Baluti on the other hand will give you a peaceful and serene vibe of Real. Our guide brought us to the secluded part of Baluti which undeveloped and not owned by any resorts.

The shore in Baluti Island

Here, you can enjoy the warm and wavy waters of Real, the fine black sand and the scenery. Do not skip this experience when you visit Real!

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2D1N ITINERARY FOR REAL, QUEZON

You may have your own but here's my suggested 2 days and 1 night itinerary for Real, Quezon:

DAY 1
06:00AM Depart from Manila
10:00AM Check-in at Tahanan ni MariAlan (resort accommodation)
12:00PM Lunch
01:00PM Rest and/or resort activities (swimming, videoke)
06:00PM Dinner
08:00PM Rest or do more activities

DAY 2
07:00AM Breakfast
08:00AM Island hopping to Baluti
09:00AM Early out (you may have early lunch in Real or along the way)
02:00PM Estimated arrival in Manila

SUGGESTED BUDGET FOR REAL, QUEZON

This is an estimated budget/expenses per person for your trip to Real:
  • P1,000 - Accommodation
  • P500 - Food
  • P1,000 - Transportation
  • P500 to P1,000 - Activities (boat, island hopping)

Estimated Total Budget: P3,000 to P3,500 per head

ACTIVITIES AND TOURS IN MANILA


ALSO IN QUEZON


IMPORTANT NOTE: The rates, contact details and other information indicated in this post are accurate from the time of writing but may change without IMFWJ's notice. Should you know the updated information, please message us on Facebook.

WHERE TO STAY IN QUEZON:

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REAL, QUEZON: Travel Guide & Itinerary (Tahanan ni MariAlan Review + Baluti Island)


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ATTRACTIONS TO SEE IN MANILA 

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ACTIVITIES AND TOURS IN MANILA


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In 2015, PHIVOLCS released the Valley Fault System Atlas, a collection of detailed large-scale maps that illustrates the areas that are near an earthquake fault.


The VFS is composed of two segments: the East Valley Fault running through Rizal, and the West Valley Fault, running through Bulacan, Rizal, Metro Manila, Cavite, and Laguna.

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EMERGENCY KIT AND ESSENTIALS

Here are the best options to shop for your emergency kit and life essentials:

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In case of a magnitude 7.2 earthquake from the West Valley the fault, 31,000 to 33,500  people could die, according to estimates based on previous studies conducted by PHIVOLCS in partnership with the the Metro Manila Development Authority, Japan International Cooperation Agency, and Geosciences Australia.

The study also estimates the cost of rehabilitation at around P1.8 to 2.3 trillion.


Here is the list of barangays traversed by the VFS:


WEST VALLEY FAULT

Metro Manila

Quezon City
  • Bagong Silangan
  • Bagumbayan
  • Batasan Hills
  • Blue Ridge B
  • Libis
  • Matandang Balara
  • Pansol
  • White Plains
  • Ugong Norte
  • Loyola Heights
  • Pasong Putik Proper (Pasong Putik)
  • Payatas

Marikina City
  • Barangka
  • Industrial Valley
  • Malanday
  • Tumana

Pasig City
  • Bagong Ilog
  • Ugong

Makati City
  • East Rembo
  • Pembo
  • Rizal
  • Comembo

Taguig City
  • Bagumbayan
  • Bagong Tanyag
  • Upper Bicutan
  • Central Bicutan
  • Lower Bicutan
  • Maharlika Village
  • Pinagsama
  • North Signal Village
  • Central Signal Village
  • South Signal Village
  • Ususan
  • South Daang Hari

Muntinlupa City
  • Alabang
  • Bayanan
  • Buli
  • Cupang
  • Poblacion
  • Putatan
  • Sucat
  • Tunasan

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Outside Metro Manila

BULACAN
San Jose Del Monte City
  • San Isidro
  • Ciudad Real
  • San Roque

Norzagaray
  • San Lorenzo
 
Doña Remedios Trinidad
  • Camachin
  • Kabayunan
  • Sapang Bulak
  • Bayabas
  • Camachile
  • Pulong Sampalok

LAGUNA
San Pedro
  • Calendola
  • Gsis
  • Sampaguita Village
  • San Antonio
  • San Vicente
  • Riverside
  • United Bayanihan

Biñan
  • Biñan (Poblacion)
  • Malamig
  • San Francisco (Halang)

Sta. Rosa
  • Sto Domingo

Cabuyao
  • Casile

Calamba
  • Canlubang



CAVITE
Gen. Mariano Alvarez
  • San Jose

Carmona
  • Bancal
  • Cabilang Baybay
  • Lantic
  • Mabuhay

Silang
  • Carmen
  • Inchican


EAST VALLEY FAULT

RIZAL
San Mateo
  • Ampid I
  • Dulongbayan Ii
  • Guinayang
  • Guitnangbayan Ii
  • Malanday
  • Maly
  • Santa Ana

Rodriguez (Montalban)
  • Burgos
  • Macabud
  • San Jose
  • San Isidro
  • San Rafael (Rosario)

Earthquakes can happen anytime and it is very important for those living in these places to be cautious and always alert.

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WHAT TO READ NEXT


ACTIVITIES AND TOURS IN MANILA

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List of Barangays in Metro & Greater Manila Areas near East and West Valley Fault Systems

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Here's your guide before, during, and after an earthquake.


The Philippine Institute of Volcanology and Seismology (Phivolcs) has been urging the public to be prepared for earthquakes, considering that they are unpredictable and may strike anytime. Read: What dangers await when the West Valley Fault moves

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Before Earthquake

In an Earthquake Preparedness Guide on its website, Phivolcs lists the things one should do before, during and after an earthquake.
  • Know the hazards. Familiarize yourself with earthquake hazards in your area.
  • Know the EVACUATION AREA. Check the nearest route going to identified evacuation area.
  • Prepare your house or workplace.
  • Prepare an EMERGENCY SUPPLY KIT. Make it accessible at all times.
  • Learn to use first aid kit, fire extinguishers, alarms, switching off waterlines, gas tanks and circuit breaker.
  • Participate during DRILLS. Regularly practice the evacuation procedure.


EMERGENCY KIT AND ESSENTIALS

Here are the best options to shop for your emergency kit and life essentials:

Shopee is my go-to app for things I needed like the ones above. If you'd like discounts and vouchers, you may get the best offers here:

During Earthquake

During an earthquake, Phivolcs advises affected persons to stay indoors if they are already within a structurally sound building or home. In particular, the agency cites the following tips:
  • If possible, quickly open the door for exit
  • Duck under a sturdy desk or table, and hold on to it, or protect your head with your arms
  • Stay away from glass windows, shelves, cabinets, and other heavy objects
  • Beware of falling objects. Be alert and keep your eyes open


Meanwhile, those who are outside should move to an open area, and follow these safety measures:
  • Stay away from trees, power lines, posts, and concrete structures
  • Move away from steep slopes which may be affected by landslides
  • If near the shore and feeling an earthquake, especially a strong one, quickly move to higher grounds in anticipation of possible tsunamis


Those who are in a moving vehicle should stop and get out, the agency adds. “Do not attempt to cross bridges, overpasses, or flyovers which may have been damaged.”


After Earthquake

Immediately after an earthquake, Phivolcs advises affected persons to take “the fastest and safest way out of the building.” One should not use elevators, enter damaged buildings, or use telephones unless necessary, the agency says.


Most of all, do not panic, according to Phivolcs.

Meanwhile, before an earthquake, the agency emphasizes planning. (See the rest of the Phivolcs infographic below)



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A 2004 study conducted by the Japan International Cooperation Agency, the Metro Manila Earthquake Impact Reduction Study (MMEIRS), indicated that an earthquake hitting Metro Manila could destroy 40% of the buildings in the metropolis and kill about 34,000.

WHAT TO READ NEXT


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SAFETY TIPS: What to do before, during, and after earthquake

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The Philippine Institute of Volcanology and Seismology or more commonly known to be PHIVOLCS, is the country’s department who takes charge in providing information and data on the activities of different natural disasters like volcanic eruptions, tsunamis, earthquakes, flooding, and the like.


In 2019, PHIVOLCS had launching different mobile applications that would help citizens in reducing risk for these disasters and how to mitigate them. One of which was PHIVOLCS FaultFinder.

Earthquake Tips: What to do before, during, and after

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The PHIVOLCS FaultFinder is an application capable to do proximity searches to active faults. It may be used to determine the location of active faults in an area and to measure the shortest distance between an active fault and a user’s current location, which is determined by the gadget’s tracking device. It may also be used to measure the shortest distance between an active fault and a specific site, which is identified by a user.

PHIVOLCS FaultFinder

The app would be useful for land-use planning, risk assessment, disaster risk reduction plan, and awareness. This web app is a product of the joint collaboration between the Philippine Institute of Volcanology and Seismology (PHIVOLCS), Department of Science and Technology (DOST), Geological Survey of Japan (GSJ), National Institute of Advanced Industrial Science and Technology (AIST), Japan. It was developed by Dr. Joel C. Bandibas of GSJ with the cooperation of the research and development personnel of PHIVOLCS.



The app uses three (3) base maps, Philippines Geoportal from NAMRIA, Google Maps, and Openstreet. Information about a particular query includes information on the Distance to the Nearest Active Fault, Fault Name, Fault Segment Name, Year of the Mapping, and Map Scale used during the mapping.If you are currently located, or if want to know the location of active faults, in the Greater Metro Manila Area (GMMA), click "Valley Fault System (VFS)" in the opening page, otherwise, click "Other Fault Systems".

PHIVOLCS FaultFinder

To determine the distance of your current location to the nearest fault, turn on your gadget’s tracking device. Click the “VFS Fault Nearest You” or “Active Fault Nearest You”. You may click on “Active Fault Based on Location” tab if you want to know the distance of a Barangay to the nearest active fault. Or you may choose “Double Click a Place on the Map” and double click your cursor on any area of interest. You may click “Base Maps” located at the upper rightmost corner of the map, to change maps. Click “Legend” located at the lower rightmost corner of the map to see the legend.



PHIVOLCS takes the necessary steps to continually improve the accuracy of the fault information reflected in this application. The institute does not guarantee information from third-party sources. The public is advised to consult PHIVOLCS directly for official hazards assessment.

EMERGENCY KIT AND ESSENTIALS

Here are the best options to shop for your emergency kit and life essentials:

Shopee is my go-to app for things I needed like the ones above. If you'd like discounts and vouchers, you may get the best offers here:

RELATED INFO


ACTIVITIES AND TOURS IN MANILA

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What is PHIVOLCS FaultFinder and to use it