Sunscreen and Sunblock: Simplified

Fact: Filipinos are generally darker than Caucasians, and are used to the sun due to the country’s tropical climate.

Fiction: Filipinos are immune to the sun’s harmful ultraviolet rays.

With the slow but sure depletion of the Earth’s ozone layer, the sun’s ultraviolet rays are currently more harmful than ever. Skin cancer can be acquired just by staying too long under the sun especially between 10 o’clock in the morning and 4 o’clock in the afternoon where the sun’s most harmful effects are at its peak. Exposure to the sun is inevitable but protecting your skin from it is not. By simply using a sun protection cream, you may be able to fight off the sun’s damaging effects and maintain a healthy skin.

Sun Protection 101

Sunscreen or Sunblock?

Some say that sunblocks and sunscreens are just the same; that both are merely sun protection skin creams. That statement may be true; however, a sunblock and a sunscreen have different functionalities.

The sunscreen works to absorb ultraviolet radiation. It basically guards our skin against UV penetrations. Its main ingredients are chemicals and may not be suitable for people with sensitive skin.

On the other hand, the sunblock, from its name, physically blocks both UVA and UVB unlike the sunscreen. Its main ingredients are zinc oxide and titanium. However, sunblocks are usually visible because of its opaque appearance and leave the skin feeling greasy and sticky.

UVA and UVB?

There are two types of ultraviolet radiation and they are known as the UVA and the UVB. UVA being the “aging ray” while UVB being the “burning ray”.

UVA causes the skin to hasten its aging process which leads to photo-aging and wrinkling when it reaches the deepest layers of the skin.

UVB, meanwhile, is the one that causes sunburn, melasma, and hyperpigmentation, among others.

Bottom line is, both rays can give you skin cancer.

SPF?

These three letters are usually seen on a sunblock/sunscreen’s package, but what does this really mean and how does it help?

SPF stands for Sun Protective Factor, which usually protects against UVB rays. According to an article by Melissa Jeffries at Discovery Fit and Health, there is an equation that can be used to figure out how long you can stay in the sun with a given SPF:

Minutes to burn without sunscreen x SPF number = Maximum sun exposure time

Simply put, if you normally get a sunburn after 10 minutes of being exposed to the sun, an SPF of 15 will allow you to stay under the sun for 150 minutes without burning. The article, “Sunblock or Sunscreen: Which Should You Use?” in www.filipinobeauty.com provided the rates of the usual SPFs available:

SPF 15 blocks 94% of UVB Rays
SPF 30 blocks 97% of UVB Rays
SPF 45 blocks 98% UVB Rays

Higher SPFs does not necessarily mean that it can protect you 100% from the sun; it just simply decreases the chance of skin damage from prolonged sun exposure. Experts say that SPF 15 is adequate for daily use, while anything above SPF 30 is too much except if you have special skin care needs.

Remember that sunscreens and sunblocks are not meant to be exclusively used when taking a dip in the pool or when going to the beach. With the constant climate change, it is important to be wary and keep our bodies healthy, which of course, includes our skin.

Application of sunblocks and sunscreens

While sunblocks and sunscreens have its benefits, the correct way of maximizing it is to apply it generously and correctly!  It’s a cardinal rule to remember that the facial skin is NOT the same as your body.  This means that applying a sunblock or sunscreen to your face MUST be one that says it’s for your face.  Remember the one made for the face is a lighter lotion while the one for the body has a heavier content. The only one used generally for the body is for swimming.  This means that when you take a splash in the pool, you must apply the sunblock BEFORE and AFTER swimming.  Remember, the lotion or cream is not epoxy and hence, not permanent.  It gets washed off after 15 minutes in the water.

To get the maximum benefit, correct application is always the key.

Healthy smoking alternatives

“One stick. That’s all I’ll have from now on. Promise!”

“I swear never to smoke again!”

“I’m quitting smoking for real.”

There have been countless times wherein you’ve heard these lines before - it may have been from a stranger, from someone you know, or maybe even from yourself. Several times those lines have passed through your ears or mouth but they have been nothing but mere casual statements that you hear from time to time. But how many times have those promises been kept?

It is a known fact that smoking cessation is difficult. In spite of the very dire health risks it causes and the diseases that it can give to a person, smokers shrug these off and continue to do light up another stick.

Blame it on the nicotine, the substance where cigarettes are made of. Nicotine is a stimulant and is one of the main chemical factors responsible for the dependence-forming properties of smoking. The reason for this is because the brain adapts quickly to nicotine and develops a tolerance for it, which results to the feeling of having the need to smoke more in order to have the same rush you used to get with just a stick of cigarette.

These days drug discovery has provided people options to quit smoking. With several alternatives available on the market, why not give at yourself a chance to lead a healthier life?

1.    “Chewing gum while peeling onions will keep you from crying.”

Figuratively, this statement says a lot about the first alternatives which are gums. The commonly used gum for smoking alternatives is nicotine gum. According to MedlinePlus, it acts as a substitute for oral activity while providing a source of nicotine that reduces the withdrawal symptoms experienced when smoking is stopped. While it may provide lesser cravings for a stick of cigarette, studies show that nicotine gums, when used improperly or habitually, may cause hiccups, gum disease, and may cause difficulty for the heart to pump blood. Sugarless chewing gums may also be used as substitute for cigarettes as it also helps battle oral fixation.

2.     “There are four basic food groups: milk chocolate, dark chocolate, white chocolate, and chocolate truffles."

Everybody loves chocolates. So if you find it difficult to drop your stick, always keep a bar of dark chocolate where it is as reachable as your cigarette pack. According to Kristie Leon, M.D., “Smoking is partly addictive as it alters certain biochemicals in the brain involved in the sensation of pleasure. Slowly eat a small amount of dark chocolate when you get the urge to stop smoking. This serves two purposes, first it gives you a pleasant smoking alternative and second, dark chocolate can raise serotonin levels which can lift up your mood and relieve stress  - which is one of the reasons for smoking.” The plus side? Dark chocolate is low in calories.

3.    “They've been promised the lollipop but now they'll just get the stick.”

Who said lollipops are just for kids? Apparently, these sweet candies on a stick can also serve as another distraction for the nicotine itch. In a party, do you find it more preferable standing and holding an alcohol drink or a cigarette, instead of looking for ways to position your empty hands? Some smokers have already gotten used to having something stuck in their hands or fingers, so why not opt for a treat that isn’t a cigarette? Lollipops are somewhat similar to the shape of a cigarette stick, but without the adverse chemical effects. It also takes a while to finish a lollipop. By the time you’re done eating the candy, your smoke cravings have probably subsided.

4.    “A samurai, when he has not eaten, uses his toothpick.”

Toothpicks are not only great for removing unwanted particles in between our teeth, add a dash of flavor to them and voila! You have a healthy stick perfect to substitute the cancer stick. According to Dr. Machione’s article in goarticles.com, “ Flavored toothpicks are a healthy, safe and most preferred option to keep yourself away from the habit. Using flavored toothpicks you can mimic the smoking motion and also have the feel of 'something I the mouth to chew' feel. They are available in a wide range of flavors like tea tree, cinnamon, spearmint, peppermint etc.”

5.    “Meditation is the tongue of the soul and the language of our spirit.”

The reason why people smoke is due to the fact that they are stressed or tired, and they use cigarettes as a medium to help them calm down. So instead of lighting up a cigarette stick when your stress gets the best of you, take the edge off of it by practicing relaxation techniques. Breathing exercises and muscle relaxation are simple ways of doing it. Yoga is useful it increases the dopamine levels in your brain, which trigger the feeling of pleasure that is usually associated with cigarette smoking.

6.    “ Switching to e-cigarettes with nicotine continued, can be expected to reduce lung cancer but the risk for lung cancer is the same as altogether compared to quitting cigarettes without e-cigarettes.”

The latest fad among those who want to quit smoking is the electronic cigarette, which is widely known as “e-cigarette”. According to healthguidance.org, “Smokers can enjoy and experience the physical and emotional sensations of electronic cigarettes. Though the nicotine side effects are still present, the other more serious problems caused due to the harmful ingredients of cigarettes can be totally eliminated.” E-cigarettes come in various doses of nicotine content. And e-cigarettes also come with a warning that too much consumption of this product may still impose a risk to a heart disease as it contains nicotine vapor. It is also made up of nitrosamines; cancer-causing compounds that imposes toxicity to humans if the cigarette breaks.

The list may continue since there are more alternatives to cigarette consumption. It usually varies on which the person finds most comfortable to use, and there may be some who would not find any of these effective. They need not lose hope, though. While it is plausible that smoking is a hard habit to break, this habit can be broken. There’s nowhere in that sentence that says it is impossible. With determination, strong will and discipline, it is possible to start living a healthy life. It doesn’t need to be abrupt. Taking one step at a time would do as long as you’re determined to working toward that goal.

Understanding Warts

As a kid, you probably heard that warts are acquired from frogs, thus doing your best to avoid instances wherein you have to be anywhere near them. You also probably know by now that this is nothing but an old wives’ tale.

Some people may think that warts are a natural occurrence as we age; however, aside from the fact that you do not get warts because it is human nature, an article in www.emedicinehealth.com stated that warts are more common in children than in adults.

To better understand and have a broader and factual knowledge about warts, let us shred the information about these unsightly and painful growths through www.webmd.com’s answers the most frequently asked questions about warts:

How Do You Get Warts?

Warts occur when the virus comes in contact with your skin and causes an infection. Warts are more likely to develop on broken skin, such as picked hangnails or areas nicked by shaving, because the virus is able to enter the top layer of skin through scratches or cuts.

While dermatologists still don’t know why, certain people are more likely to get warts than others. Additionally, children get warts much more often than adults, because their immune systems have not yet built up their defenses against the numerous types of human papillomavirus that exist.

Are Warts Contagious?

Unfortunately, yes. You can get warts from touching a wart on someone else’s body, or by coming in contact with surfaces that touched someone’s warts, such as towels or bathmats.

Can I Spread Warts From One Part of My Body to Another?

Yes, you can. For this reason, it is important not to pick at your warts and to wash your hands promptly and thoroughly any time you touch one of your warts. If you have warts in an area where you shave, keep in mind that shaving over the wart could transfer the virus to the razor and then spread it to other areas of your body.

Why Do Some Warts Have Black Dots in Them?

If you look closely, many skin warts contain a number of black dots that resemble little seeds. These specks are visible blood vessels that are supplying the wart with nutrients and oxygen.

Can Warts Be Prevented?

Though skin warts can’t be prevented, there are a number of precautionary measures you can take to minimize your risk of acquiring warts. One of the most important things you can do is to wash your hands regularly. Also, try to keep your skin healthy, moisturized, and free of cuts. If you bite your fingernails or cuticles, do your best to stop. Biting nails creates an opening for virus to enter your skin. Be careful to use clean, fresh towels at the gym or in other public locations, and always wear rubber-soled flip-flops or sandals in public locker rooms and showers.

Will Warts Go Away On Their Own?

Some warts will go away without treatment, others will not. Even those warts that eventually go away can take months, or even years, to disappear. Also, keep in mind that any wart can be a “mother” wart that spreads to other parts of your body. Most dermatologists say it is best to treat warts, either at home or in the doctor’s office, as soon as they appear.

When Do You Need to See a Doctor About Warts?

For common skin warts, many dermatologists agree that it’s perfectly fine to try over-the-counter wart treatments for a couple of months. If your warts don’t go away during that time, or if they get worse, it may be wise to seek medical attention. Dermatologists have a variety of wart treatment and removal techniques that are stronger and may work faster than commercially available products.

Also, remember that all warts can be “mother” warts that give rise to additional warts in your skin. So, the faster you remove the wart, the less likely it will spread.

What Are Some of the Most Effective At-Home Wart Treatments?

While at-home wart treatments can take weeks or months to work, salicylic acid plasters or solutions that peel away the wart can be very effective when used correctly. Be sure to follow directions carefully. Use a dedicated pumice stone, emery board, or nail file to remove dead skin from the wart the day after each application of wart remover. Don’t use the file for any other purpose; it could spread the virus to another part of your body. And throw it away when the wart is gone.

People also use duct tape or clear nail polish to suffocate the virus, thereby removing the wart, although these treatments probably do not work any better than a placebo. Use duct tape like you would a wart-remover patch. Put a small strip over the wart and leave it in place for about six days. At the end of the sixth day, remove the tape, soak the wart in water and then gently debride it with a pumice stone, emery board, or nail file. Repeat the process as often as it takes to remove the wart.

How Will a Doctor Treat My Warts?

It depends. Two quick options that do not cause too much discomfort are freezing the skin wart with liquid nitrogen or burning it off. In some instances, your dermatologist will use laser to treat especially stubborn warts, although there is no evidence that this form of treatment works any better than other treatment options. Doctors may also use a chemical called cantharidin on the wart, which causes a blister to form beneath the growth. When the skin on the top of the blister dies, it contains part of the wart and can be removed. Other options include surgical removal of the wart and the injection or application of certain drugs that strengthen your immune system’s response to the wart.

Diabetes and Its Levels

There is nothing like a pick-me-upper than a sweet treat! Ice creams, chocolates, candies, and basically almost everything sweet is associated as a mood lifter. These treats are almost always a sure guarantee to turn that frown upside down.

While these sweets are doing your emotions some good, how do you think those sugars are treating your blood? According to www.medicinenet.com, diabetes is a chronic condition associated with abnormally high levels of sugar (glucose) in the blood.

Diabetes has two types: the Type 1 diabetes and the Type 2 diabetes. www.emedicinehealth.com simplifies the difference between each type:

Type 1 diabetes is believed to be an autoimmune disease. The body's immune system specifically attacks the cells in the pancreas that produce insulin.

• A predisposition to develop type 1 diabetes may run in families, but genetic causes (a postitive family history) are much more common for type 2 diabetes.
• Environmental factors, including common unavoidable viral infections, may also contribute to type 1 diabetes.
• Type 1 diabetes is most common in people of non-Hispanic, Northern European descent (especially Finland and Sardinia), followed by African Americans, and Hispanic Americans. It is relatively rare in those of Asian descent.
• Type 1 diabetes is slightly more common in men than in women.

Type 2 diabetes has strong genetic links, meaning that type 2 diabetes tends to run in families. Several genes have been identified, and more are under study which may relate to the causes of type 2 diabetes. Risk factors for developing type 2 diabetes include the following:

• High blood pressure
• High blood triglyceride (fat) levels
• Gestational diabetes or giving birth to a baby weighing more than 9 pounds
• High-fat diet
• High alcohol intake
• Sedentary lifestyle
• Obesity or being overweight
• Ethnicity, particularly when a close relative had type 2 diabetes or gestational diabetes: certain groups, such as African Americans, Native Americans, Hispanic Americans, and Japanese Americans, have a greater risk of developing type 2 diabetes than non-Hispanic whites.
• Aging: Increasing age is a significant risk factor for type 2 diabetes. Risk begins to rise significantly at about age 45 years, and rises considerably after age 65 years.

Another known type of diabetes is the Gestational Diabetes. This occurs during pregnancy when the blood sugar levels are higher than pre-pregnancy levels. What causes this is yet to be found, but some experts believe that the hormones produced by the placenta causes an interference with the mother’s ability to use the insulin that her body produces. The baby might be affected with this condition so this type of diabetes needs to be controlled. However, it is mostly being diagnosed early because most women are screened during pregnancy.

Being diagnosed with diabetes does not mean that it’s the end of the world. In fact, however frightening it may be, being diagnosed with diabetes will motivate you to lead a healthier lifestyle and well-being. Persons with Type 1 diabetes will need to take insulin daily, while persons with Type 2 or gestational diabetes will have to diet, exercise, and lose weight in order to improve their condition. Proper medication must also be taken religiously.

Pneumonia: Why It Kills

Of all the countless diseases in the world, it is a surprise that Pneumonia is one of the top illnesses that most Filipinos suffer from. What’s also sad is the fact that several lives have been taken away because of this fatal condition. During the first quarter of 2011, Pneumonia ranked first at Philhealth’s number of paid health insurance claims and we could only hope that the rate does not hike up this year.

Why does this illness creep up to so many people? Why does it fatally attack? What is it about pneumonia?

According to www.philippinegraphic.com.ph, this disease is an inflammatory condition of one’s lungs, more especially on the microscopic air sacs or alveoli of the lung. Pneumonia also occurs when the lungs are filled with fluids which are called consolidation and exudation. This condition has various causes wherein, infection is the most common. Pneumonia is worsened through infecting agents that affect the lungs like bacteria, parasites, fungi and viruses. As for other people might not be aware of, pneumonia can also occur through chemical burns and physical injuries.

During the cold months in the Philippines, incidence of Pneumonia increases. Death cases due to the said illness have been reported specifically in provinces in the country like Baguio City, Benguet, and Cagayan, and Ilocos Norte. But why does this happen more often during the cold season? It is due to the fact that our lungs work harder for them to be able to transport the right amount of oxygen in the entire body to keep our organs functioning well. The high moisture in the atmosphere causes thin air, which greatly affects either the children or the elderly since these people usually cannot cope with the cold long enough.

If you’d notice, athletes, more specifically, boxers, hold their trainings in places with higher altitudes in order to improve their cardiovascular system. This causes the lungs to work double-time, providing the body with the right amount of oxygen.

www.philippinegraphic.com.ph provided a list of the symptoms for infectious pneumonia that can occur to anyone:

• Cough producing yellow or greenish phlegm
• High fever (with shaking chills)
• Shortness of breath
• Sharp stabbing chest pain when coughing or taking a deep breath

Less frequent symptoms of pneumonia:

• Headaches
• Loss of appetite
• Coughing of blood
• Sweaty and clammy skin
• Nausea
• Fatigue
• Blueness of the skin
• Joint pains or muscle aches
• Mood swings

Take note that one existing symptom is not enough to determine whether a person has Pneumonia or not. Only doctors have the best capability to know if one has acquired the said disease.

The Secret To Beautiful Skin: Moisturize!

Have you ever wondered what the beauty secret to a great looking skin is? One word – moisturize!

Our skin makes up one of the largest organ in our body. The sheer surface are of our skin and the fact that it is the most exposed to all the environmental challenges of nature take a large toll on keeping our body looking youthful.

Moisturizers prevent and treat dry skin. That’s a given.

But more than that, moisturizers protect our skin from environmental and natural damage, improve our skin tone, and mask the imperfections on it.

How to choose the right moisturizer depends on the following: age, skin type and other conditions (such as presence of acne, fungal infection, etc.). While going to a dermatologist will give you more specific answers, a general guide to choosing the right moisturizer for your skin (from the Mayo Clinic published on December 10, 2009) may help.

Which moisturizer is best for you?

On the most basic level, moisturizers hold water in the outermost layer of skin. They also act as a temporary barrier. Many moisturizers contain some combination of humectants and emollients, as well as other ingredients.

Normal skin. Normal skin is neither too dry nor too oily. To maintain this natural moisture balance, use a water-based moisturizer that has a light, nongreasy feel. These moisturizers often contain lightweight oils, such as cetyl alcohol, or silicone-derived ingredients, such as cyclomethicone.

Dry skin. To restore moisture to dry skin, choose a heavier, oil-based moisturizer that contains ingredients such as antioxidants, grape seed oil or dimethicone, which helps keep your skin hydrated. For very dry, cracked skin, petrolatum-based products are preferable. They have more staying power than creams do and are more effective at preventing water from evaporating from your skin.

Oily skin. Oily skin is prone to acne and breakouts. Though oily, such skin still needs moisture, especially 

after using skin care products that remove oils and dry out the skin. A light moisturizer can also help protect your skin after washing. Choose a water-based product that's labeled "noncomedogenic," which means it won't clog pores.

Sensitive skin. Sensitive skin is susceptible to skin irritations, redness, itching or rashes. Look for a moisturizer that contains soothing ingredients such as chamomile or aloe and doesn't contain potential allergens, such as fragrances or dyes. Also, avoid products containing acids, which can irritate sensitive skin.

Mature skin. As you age, your skin tends to become drier because your oil-producing glands become less active. To keep your skin soft and well hydrated, choose an oil-based moisturizer that contains petrolatum as the base, along with antioxidants or alpha hydroxy acids to combat wrinkles. These ingredients help hold in moisture and prevent flaky, scaly skin.

Moisturizers: Options for softer skin

Getting the most out of your moisturizer

To make the most of your moisturizing routine:

Be willing to experiment. Find a moisturizer that fits your skin type and makes your skin look and feel soft. You may need to try several brands with varying ingredients before you find one you like.

Protect yourself from the sun. Choose a moisturizer that contains sunscreen, which performs double duty by hydrating your skin and protecting it from sun damage. A sunscreen containing Zinc and titanium dioxide is best as it prevents not only UVA but also UVB rays that are harmful to the skin and can cause skin discoloration or melasma.

Don't necessarily buy the most expensive brand. Keep in mind that cost has no definite relationship to effectiveness. Just because a moisturizer is expensive doesn't mean it's more effective than a cheaper product.

Apply moisturizers immediately after bathing. Pat or blot your skin until it's just barely dry, then apply moisturizer immediately to help trap water in the surface cells.

Apply moisturizer to your hands and body as needed. Apply after bathing or showering, before exercising outdoors in cold weather, and every time you wash your hands. Although often ignored, your hands are more exposed to the elements, especially soaps and chemicals, than is any other part of your body.

Use heavy creams appropriately. Don't use any heavy creams on your face unless you have excessive dryness. You can use heavy, oil-based creams on your legs, hands and feet because those areas tend to be drier.

Keep in mind that there's no guarantee that any moisturizer will live up to all of its claims or even contain its advertised ingredients. Moisturizers are considered cosmetics, so the Food and Drug Administration (FDA) in the US and in the Philippines regulates them in a different and more lenient manner than it does drugs. This means that products don't need to undergo the same rigorous testing for safety and effectiveness before going to market that prescription drugs do.

If a moisturizer doesn't improve the condition of your skin or you notice skin problems after using a moisturizer, see your doctor or dermatologist. He or she can help you create a personalized skin care plan by assessing your skin type, evaluating your skin's condition and recommending moisturizers likely to be effective.

Remember – the key to looking young is investing in keeping your skin looking beautiful. And you never start when your skin is all wrinkled and warped up.

Reading Behind the Label

Non-fat! Low Sugar! Sugar-free! Zero Trans-fat! Less Sodium! Low Carb! No Carb! Low Cholesterol! Zero Cholesterol! Low Calories!

Those words, when seen at a food product, would make you think how good a buy it is especially if you’re trying to avoid or minimize a particular food intake. Many of us have been led to believe that when a food box says, for example, “Low fat”, that it is actually low in fat. The result; we eagerly put it in the cart, believing we’ve made a smart and healthy choice.

According to Jeff Novick RD, Director of Nutrition at the Pritikin Center in Florida, there are two main rules when analyzing the content of the food you buy:

Rule #1: Never, ever believe anything in the front package ever!

Rule #2: Always read the Nutrition Facts label and the ingredient list.

Awareness of what we are feeding our body is important because we have to know what suits our dietary needs. However, most consumers are not fully knowledgeable on how to interpret Nutrition Facts. It may seem to be just a section in a food package with scientific terminologies and a couple of percentages, but knowing and understanding what these mean can help you make wise food decisions.

DECODING THE NUTRITION FACTS

Serving Size and Servings per Container

What are these: This pertains to the quantity of how much equals one serving and how many servings are there in a package. In short, it tells you how much food you are about to consume.

Watch out: This may be the simplest and the easiest to understand, but this part of the label can be tricky. What you consider as one serving may be two or more. This is usual especially with bottled drinks like soda, iced teas and sports drinks. It may be that the “100 calories” that you’ve read in the label became 250 when you finished the whole bottle.

Take note: There is a reason why Serving Size is placed on top of the label; read it first, and make sure you know what a serving is.

Calories

What are these: This is the unit used to measure the energy that a food provides. If not burned off, calories are converted to stored fat.

Watch out: Calorie requirements are different for every person. It depends on your size and lifestyle. The only thing related to calories that’s common for everyone are these --- too many calories, the excess gets stored as fat. Too few and you lose weight.

Take note: It is recommended that you know your daily recommended calorie intake. Thanks to technology, there are various websites that offer an online Calorie Calculator.

Calories from Fat

What are these: It is the equivalent number of calories that come from the food’s total food count.

Watch out: This is also varied. However, if you multiply it by three and get a close result as the total calories, proceed with caution.

Take note: If you do not want to hassle yourself from calculating, look at the Total Fat label instead.

Total Fat

What are these: This is the combination of saturated, monounsaturated, polyunsaturated, and trans-fat --- these stuff makes food taste good.

Watch out: Just because there is a large amount of grams of fat doesn’t mean it’s bad for you. There are also good fats, such as the ones found in fish.

Take note: Review the number for Saturated Fat and check if the ratio is at least three to one, total to saturated. More specifically, check for 3 grams total fat and 1 gram saturated fat per 100 calories.

Trans-Fat

What are these: These are man-made fats in which hydrogen is added to vegetable oil, helping to increase a food’s flavor and shelf life.

Watch out: Consuming trans-fat has zero benefits and should be avoided as much as possible as they trigger bad cholesterol levels (LDL) which then may result to diabetes, heart disease, cardiovascular diseases and other various health risks.

Take note: If you see “partially hydrogenated” anything in the ingredients list, that’s trans-fat.

Cholesterol

What are these: A waxy, fat-like substance found in animals.

Watch out: Although only a small amount of cholesterol is added by food since the body produces most of the cholesterol in our system, too much cholesterol in the blood may damage your arteries and cause cardiovascular diseases.

Take note:  Aim for 300 milligrams or less per day.

Sodium

What are these: A mineral aiding to add flavor and preserve food. It’s salt.

Watch out: Healthy adults should limit sodium consumption to 2,300 milligrams or less. For those who have high blood pressure, an intake of no more than 1,500 milligrams per day is recommended.

Take note: You may see big numbers in this label section, but there’s nothing to be worried about.

Total Carbohydrates

What are these: Basically all of the sugar, starch, and fiber found in food.

Watch out: This section in the label usually does not specifically tell which can be found in your food, but it shows how many grams there are in a serving.

Take note: Not all carbohydrates are bad. In fact, it is the body’s number one source of energy, thus earning its title as the “body fuel”.

Dietary Fiber

What are these: These are the plant nutrients that can be found in good carbohydrates. Some of these include grains, oats, bran, whole wheat, fruits, and vegetables.

Watch out: There are two types of fiber that are crucial to your diet: Soluble fiber and insoluble fiber. Soluble fiber helps keep blood vessels lubricated by moving from the digestive system to the circulatory system so cholesterol doesn’t stick. Oranges, apples, and oats are good examples of this type of fiber. On the other hand, insoluble fiber helps make you feel full because rather than being absorbed, it is being digested. Whole grains, nuts, seeds, and beans are top examples.

Take note: The higher the fiber count, the healthier the food.

Sugar

What are these: The sweet stuff that people consume 150-plus pounds of per year.

Watch out: There are also two types of sugar: the natural sugar, which is inherent to some foods that we eat, naturally occurs so there is no need to worry about this. Fructose (fruit sugar), glucose (dextrose), galactose (milk sugar), lactose (a blend of glucose and galactose), and maltose (malt sugar) are examples of natural sugar. The one that we should watch out for is the added sugar, which quickly metabolizes into fat and can throw off your body’s weight-regulating hormones. Be wary of over-consuming sucrose (table sugar), cane juice, and high-fructose corn syrup as too much sugar is linked to an increase risk in obesity, high blood pressure, type 2 diabetes, and dyslipidemia.

Take note: It is recommended that you limit your sugar consumption to 5 grams or less per serving.

Protein

What are these: These are organic compounds made of amino acids, which help build and maintain your whole body, as well as facilitating muscle repair and growth.

Watch out:  There are currently no bad findings about protein. The only thing that there is to know about it is that it helps keep you feeling satisfied, and when you purchase some snack foods which usually tempts you to overeat, make sure they contain protein.

Take note: We need about 0.8 gram of protein for every pound of body weight.

Vitamins and Minerals

What are these: These are basically the nutrients that your body needs for it to function properly.

Watch out: All labels must have four basic nutrients: Vitamins A and C, Calcium, and Iron. Since these numbers are based on minimum intakes, it only states the least amount of vitamins that you can consume to prevent you from getting scurvy, for example.

Take note: It is advisable that you take a multivitamin with breakfast to meet your vitamin and mineral needs.