This summer, I am pleased to share some of the out-of-the-box classes and activities I am considering for Gelli, not just because of what she will learn, but because of how I believe these lessons can help build her character. Here are some of the options we are considering for The Bean:

More than manners

When my boys were small, I saw Tin Dychaio post classes about her friend Rachelle. Rachelle would take small groups of pre-tweens and tweens to teach them table manners and etiquette classes. This would be a two to three-part class where the same group of kids would come together to learn how to behave in social situations, what to do when dining, and even how young men should behave around ladies.

Recently, I saw another friend, Chef Kerri, post about her etiquette classes too, and it reminded me of when Miguel would be driven all the way to BGC (we were living in Alabang at the time) so that he could dress up and learn the proper decorum for social gatherings. 

Chef Kerri also offers similar etiquette classes for the kiddos now, too! Besides offering her usual baking classes for little ones, she also now has a “fine dining” class that will teach kids of all ages what to do when having dinner at a special place. Inclusive of a six-course degustation menu, this class covers grooming, dining etiquette, good manners, and what is socially acceptable for kids aged 6 to 12 years.

Brain training

BrainRx may seem like it’s another school-related activity to strengthen cognitive functions, but beyond presenting opportunities to improve upon critical thinking among kids of all ages and abilities, their activities provide opportunities to build characteristics vital to succeeding in school and eventually, the workforce. 

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Backed by published studies and available in 36 countries, BrainRx programs are quite different from tutoring. BrainRx is more like mental gym training, where students work with a personal brain trainer to absorb, process, and remember better, and to improve learning efficiency, mental stamina, and resilience. Because BrainRx facilitators encourage students to view mistakes as opportunities for learning, students are able to reflect and persevere in their training, giving them valuable skills for life.

Total personality development

The only Emotional Intelligence-based school in the Philippines, La Vie Institute offers classes and one-on-one coaching sessions for kids and adults of all ages. With a plethora of options that are helpful for the whole family, coaches help students create an understanding of emotional intelligence. The newest offering of donation-based classes, which are open regularly, guarantee that emotional intelligence can empower anyone.

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Encouraging a positive mindset, and providing hands-on lessons and self-evaluation, means that teachers promote self-awareness, emotional regulation, creativity in planning, collaboration, and clear communication. 

Parents can now offer their kiddos diverse choices for growth outside of the mainstream classroom. Encouraging our children to make critical decisions rooted in self-awareness and awareness of the world around them can help ensure that they can be successful, grounded, and kind to themselves and others. – Rappler.com

Shortly after One Life Studio celebrated their 10-year anniversary last week, I was able to sit down with Tanya and pick her brain about why I should make Pilates a habit. Below are her 10 reasons.

The thought of exercising is intimidating.

Because a Pilates routine is customized for every individual, your starting point only depends on you. Specially trained coaches develop a program after assessing where you are in strength and form. Each session is updated based on your progress.

Simple activities cause you to lose your breath.

Pilates teaches you proper breathing techniques, so you can breathe deeper and more effectively when exerting effort or participating in activities that require much movement.

Back pain means bad posture.

Pilates makes you aware of the way you carry and support your body. This awareness translates into you correcting your posture, which is the most common cause of back pain.

No time? No problem.

A Pilates session only runs for about 55 minutes but is effective in activating all muscles of the body. This time-efficient alternative routine is great for busy bees.

Core exercises are too painful for you.

The key focus during a Pilates session is the core muscles. By carefully executing fundamental exercises with the help of a coach, this routine provides a proper way of strengthening the core.

Exercising makes you feel self-conscious.

A one-on-one Pilates session keeps the focus on yourself and your progress only. The support and guidance of your coach ensures proper form specifically for you, at a pace that is tailor-fit for you.

You have moved on from intense HIIT sessions.

Pilates is an excellent exercise method that rebuilds muscle without the need for an intense recovery period. It leaves you refreshed, with more energy for the day ahead. And because you build more muscle through strength and conditioning, your metabolism improves, too.

Sweat sesh? No thanks.

Because this form of exercise is gentle enough, you won’t have to worry about dripping with sweat after each workout. Freshening up after each sesh should be easy enough, especially in studios that provide a cool and comfortable temperature setting.

Orthopedic concerns hinder you from exercising.

With clinical Pilates, the principles of physical therapy are integrated into the most effective Pilates exercises. This allows for the benefits of both rehabilitation and exercise.

You get bored quickly.

Pilates is a journey. Through it, you discover the strengths and pain points in your body. Every session supports your growth and challenges you to set new goals. Tracking your progress also provides insight into your body and encourages you to seek what feels good. 

Finding a studio that suits your needs and is close to home is the first step to developing a routine that will have long-term benefits. Building strength and improving posture is one of the first changes you will see from consistent practice, but before everything, you need to start moving. – Rappler.com

Various government agencies and development organizations launched on Friday, May 26, the Oky Philippines app, highlighting the need to provide young Filipinos with accurate and reliable information about menstrual health.

Oky Philippines was developed based on Oky, a menstruation education and period tracker app developed by the United Nations Children’s Fund (Unicef). The new app is a joint project of the Department of Education (DepEd), the Department of Health (DOH), the Commission on Population and Development (PopCom), the National Youth Commission (NYC), and Unicef, and is specialized to the context of Filipino girls.

The project team consulted with girls living with different backgrounds across the Philippines. These included indigenous peoples, out-of-school youth, and children with disabilities.

Adolescent health experts, government agencies, and development organizations vetted the results from the consultations.

The project team also partnered with the local government in the Bangsamoro Autonomous Region of Muslim Mindanao to produce reproductive health information from an Islamic perspective.

Some core features of the app include a period tracker, an encyclopedia with information about menstrual health, and daily cards that have quizzes, mood tracking, activities, and a journal.

The app was launched ahead of Menstrual Hygiene Day, which is commemorated globally every May 28.

The app also received support from the Australian government and had Plan International as a partner.

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Information for empowerment

According to the DepEd, 8 out of 10 schools provided access to sanitary pads to girls during school year 2020-2021. Schools providing menstrual products have increased since school year 2017-2018, when 6 out of 10 schools were providing them.

In a joint release from the project team, the entities noted that while it is positive that more schools are providing access to menstrual products, menstruation and sexual and reproductive health rights remain “sensitive topics” for discussion.

The team also noted the myths and misconceptions surrounding menstrual health. Some misconceptions include how it is not possible to get pregnant while on one’s period, or that a tampon will cause a girl to lose her virginity. Young girls may also stress over period symptoms, such as dysmenorrhea.

“We recognize the need of adolescent girls to access accurate information about their menstrual health and are happy to have the Oky Philippines app as a new digital platform that can help them make informed, healthy choices for themselves. Ensuring the health of our adolescents takes us one step closer to achieving a Healthy Pilipinas,” said DOH officer-in-charge Maria Rosario Vergeire.

PopCom executive director Lisa Grace Bersales said it would promote the app in local government units and schools. “Physical changes during adolescence could be stressful but with appropriate information, young girls can be guided to ensure their hygiene and physical wellness,” she said.

Meanwhile, NYC chairperson Ronald Cardema noted that the app could serve as a “catalyst to empower girls in our country, breaking down the barriers that impede their ability to realize their full potential for personal growth, family well-being, and community development.”

Oky Philippines is available on the Google Play Store. – Rappler.com

As caretakers, we always prioritize the well-being of our bantays, mingmings, and other pets – making sure that they’re taken care of just like our own family members. It’s never easy, then, when you have to say the inevitable goodbye. 

Not only will you want to give them a proper send-off, but you’ll also want to have something to remember by. While the loss might be a lot to handle and you’re still overcome with grief, we prepared a list of options you could consider to help you mourn the loss of your beloved pet: 

Taxidermy

Defined as the “art of preparing, stuffing, and mounting the skins of animals,” taxidermy gives pet parents the opportunity to preserve their pet’s physical form. 

PetErnity, which has branches in Quezon City and Bulacan, offer taxidermy services for reptiles, mammals, amphibians, birds, and fishes. In their website, they’ve included photos of past projects.

PetErnity promises their customers that they will make their “pets beautiful even after death,” and as long as the preserved pets do not get wet and are given the utmost care, they could last for up to a hundred years. 

Do note that not all deceased animals can undergo this process due to certain complications, which is why PetErnity listed several reminders for people considering taxidermy, such as keeping feathers dry for birds and dipping the bodies of dogs, cats, and other mammals into water with ice. The processing period takes three to four months for small pets, and five to six months for large pets. 

Making a pet replica

Not every fur parent supports taxidermy, though, as many still believe that dead pets should be buried or cremated. Good thing that there are several ways now for deceased pets to be replicated without using the animals’ actual body parts. 

Pampanga Teddy Bear Factory, for example, creates realistic clones of pets without using their real skin. In an interview with Reuters, owner David Tan shared that using 100% stuffed toy materials makes their preservation process less icky than taxidermy services. 

Using synthetic fur, they create life-like replicas of dogs, cats, hamsters, rabbits, and other household pets. They also make sure to recreate the actual color and markings of the animals, based on photos sent by the pet owners. 

These plushies, which could be hugged and held by pet parents, could hopefully help grieving owners immortalize the memories of their beloved animals. 

Memorializing your pet’s ashes

One of the most common options for grieving pet parents is to have their fur babies’ ashes cremated. And there are several cremation services that provide additional services to memorialize deceased pets. 

Pet to Nature Philippines, for example, prides themselves in using Aquamation or alkaline hydrolysis technology in their cremation services, meaning the ashes collected are only the mineral remains from the bone, and no other materials are involved in the cremation process. 

They also give customers an option to get their pet’s hair and teeth samples, as well as their paw prints immortalized in clay. There are also several kinds of urns available – from wooden ones to 3D urns, the latter of which can be customized to the features of your pet. 

Pet to Nature also collaborates with artist Marita de Leon to have pet portraits hand-painted directly onto the urns or plant pots. 

Rainbow Bridge is also another cremation center that offers bereaved families memorabilia of their beloved pets that have passed on.

Their services include a wooden urn with a photo frame, a photo print of their pet’s name, a paw clay box, and a lock of hair. Pet owners can also request for additional keepsakes, such as customized paperweights, pendants, and steel capsules.

Rainbow Bridge also offers the Bio-dome Terrarium option, wherein pet owners can get an ecosystem composed of four types of plants, soil with the pet’s ashes, a name marker, and ornamental elements. 

We know that nothing comes close to the agony of losing a beloved pet, but we hope that these practices could, in a way, ease every pet owner’s pain. Are there other practices that you do to memorialize your beloved fur babies? Tell us about them in the comments section.  – Rappler.com

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Moll has been navigating perimenopause for four years, compounded by polycystic ovary syndrome (PCOS) and hypothyroidism.

For three years, pills prescribed by her gynecologist helped manage the symptoms, but recently, they have resurfaced.

She said the effects can be debilitating, making it difficult to concentrate and accomplish daily tasks.

“I can’t wait for this to be over and I can finally enter menopause!” she exclaimed.

Hot flashes, irregular menstrual cycles, irritability – these are just a few of the signs that women experience as they transition to menopause.

A woman reaches menopause after 12 consecutive months without menstruating.

But before this, she goes through the perimenopause phase, which can last from a few months to several years before menopause.

“At its most severe, menopause can be extremely challenging for women,” said Dr. Lyra Ruth Clemente-Chua of the Women’s Health Care Center, Institute for Women’s Health at The Medical City-Ortigas.

Perimenopause symptoms

Hormonal changes occur in a woman’s body due to aging, but each person may experience a different combination of these symptoms.

When a woman experiences irregular menstruation – assuming her menstrual cycle was previously regular – shorter intervals between periods could be the first indication of perimenopause. 

Eventually, the intervals become longer, sometimes stretching to three months.

Another sign of perimenopause is experiencing hot flashes – a sudden feeling of warmth spreading across the face, sometimes from the chest to the neck or nape. This is often accompanied by profuse sweating and can occur even in cold surroundings.

According to Chua, among Asians, body aches, joint pains, and fatigue also signal perimenopause.

In addition, due to the thinning of the vaginal lining, women may experience vaginal dryness, which can make sexual intercourse painful. A woman’s libido may also decline during this time.

Some women experience emotional ups and downs, becoming irritable, hot-headed, and prone to anxiety and depression.

Although some women may stop menstruating completely, this is the minority, according to Chua.

That’s what happened to Maxene (not her real name), who experienced perimenopause at the age of 48 and stopped menstruating at 50. 

The longest interval between periods, she said, was 145 days. Although she experienced hot flashes and vaginal dryness, she never felt mood swings or anxiety.

For generations, women have accepted these symptoms as part of the aging process.

But according to Chua, women don’t have to endure these symptoms, especially when they cause severe discomfort and disrupt daily life.

She stressed the importance of a holistic approach to managing menopause, considering a woman’s unique physiology and lifestyle.

“We don’t just rely on medication; we also provide menopausal hormone therapy, which includes addressing relationships,” she said.

Mae Imman (not her real name), 43, started experiencing perimenopause symptoms last year. 

She said she had periods of irritability, and intense headaches, and noticed adverse reactions to dairy, which she didn’t have before. 

To adapt, she exercises regularly, and prioritizes self-care and quality time with loved ones, engaging in activities they enjoy.

Grace (not her real name), 51, began experiencing symptoms at 49. At times, she would have intervals of four months between her periods.

Last year, when she faced an issue with her internet service provider, she felt extremely emotional for several weeks until it was resolved. 

Motivated by a desire to maintain good health, she has gradually transitioned to a mostly plant-based diet.

“As menstruation is a part of womanhood, menopause is also a part of that. I wholeheartedly embrace this new transition,” she said.

Post-menopause

Chua warned about three conditions that can result from menopause:

• Osteoporosis: Low bone mineral density causes brittleness and increases the risk of fractures.
• Cardiovascular disease: Since estrogen, which protects the heart, production stops during menopause, heart conditions may develop.
• Dementia: Menopause also increases the risk of developing Alzheimer’s disease and other forms of dementia.

A 21-year study conducted among elderly people in the United States found that frequently engaging in social dancing (with a partner) reduces the risk of dementia by 76%.

Chua advised women going through the menopause transition to avoid becoming too thin as fat tissues become a source of estrogen. While obesity is not healthy, maintaining a healthy weight is important, she said.

She also said women should prioritize their mental wellness by maintaining contact and spending time with good friends. 

Engaging in enjoyable hobbies can also be beneficial, Chua added.

Women at work

Speaking about menstruation, Chua couldn’t help but share her opinion on menstrual leave. She does not support it as she pointed out that dysmenorrhea should not be considered a normal part of a woman’s menstrual cycle.

“Women should not accept it as a normal part of their lives,” she said.

She advised women who experience dysmenorrhea to consult their gynecologists to identify the underlying issue and address it promptly.

For employers with women going through the menopause transition, Chua encouraged organizing regular fora where employees can learn more about menopause, emphasizing that women do not have to simply endure the symptoms.

She said all women will experience menopause at some point in their lives, and each woman’s experience is unique.

Chua advised women: “Do not feel ashamed or embarrassed about being in menopause because it will happen regardless of what you do.”

She encouraged women to increase their awareness of menopause instead and prioritize their health before and throughout the menopause journey. – Rappler.com

Mari-An Santos is an Aries Rufo Journalism fellow.

The Westin Manila, situated in the heart of Ortigas Center on San Miguel Avenue, has much to offer moms and their families. Currently on its soft launch, 100+ rooms of this prestigious Marriot Bonvoy brand are available. In addition to these well-appointed deluxe rooms, guests and diners can also avail of special lunch and dinner buffets at  Seasonal Tastes. 

Checking in to check out

Mom doesn’t have to worry about anything when checking into The Westin Manila. There are many opportunities for rest, relaxation, and bonding time for the whole family. In the coming months, the hotel will also be launching its rooftop bar, spa, and function rooms for gatherings large and small.

Once checked in, Mom and her guests are welcomed with cooling towelettes and refreshing drinks to beat the summer heat. Availing of the Mother’s Day Getaway room package, specifically, also means tons of other little surprises for Mom to enjoy.

Pillars of wellness

Note that The Westin is a haven for your well-being, perfect for moms looking to de-stress. This world-recognized brand boasts 6 Pillars of Wellness, providing Mom and her brood with opportunities to Sleep, Eat, Move, Feel, Work, and Play Well.

Looking for a running coach? Want to stretch and move? Opting for healthier snacks and meals? Through each of the pillars, the brand offers choices that will enrich, empower, and enliven.

Eat well

While there are opportunities for healthy eating, there will also be plenty of room for indulgence. For one, Seasonal Tastes’ special Mother’s Day buffet will showcase fellow moms and the “business babies” they had birthed during the pandemic. Diners, for instance, can enjoy Chef Rej’s dishes using Mich Ongpauco’s The Great Food spreads and butters.

Look for Spaghetti with The Great Tinapa, Seafood Risotto with The Great Tuscan Butter, Penne with Mushrooms and The Great Truffle Butter, and a hearty Homemade Meatloaf with The Great Truffle de Bola Spread. 

It takes two

To end lunch on a sweet note, look for the delectable eclairs by sister tag team Francine and Francesca of The Daily Knead. The duo offers more than just eclairs from their bake shop, but for their Mother’s Day collaboration with The Westin, those who avail of the lunch buffet will be able to indulge in all things choux-good.

Snapshots by A Studios 

How many times has Mom snapped the perfect shot for the family album because she was behind the camera? This time, The Westin has made sure that Mom will be front and center in photos! The first 18 reservations for the Mother’s Day lunch buffet at Seasonal Taste on May 14 will receive a complimentary 10-minute photo session by A. Studios. Families can self-shoot in their simple yet aesthetic booth, and post or send out the soft files to Lola and Lolo right away!

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High tea 

With each staycation, Mom can take advantage of High Tea in the Lobby Lounge. Savories include tuna, crab, and mushroom canapés. Sweets include strawberry eclairs, red velvet petit fours, and chocolate walnut tarts. High tea is not complete without scones and clotted cream, perfectly served up for two. You can choose among sparkling moscato, iced tea, or a traditional pot of hot tea for your beverage.

Pro tip for homebodies: call ahead so that The Westin Manila can prepare your own take-out tower good for 3-4 people. Arrange for delivery by car to make sure that everything arrives as beautifully as it tastes. Set high tea up for Mom at home, or on a picnic at her favorite spot.

Face-first into self-care

Through the hotel’s partnership with Luminisce, moms checked in under the Mother’s Day Getaway room package will receive a P3,000 voucher for a full facial treatment which she can schedule at her convenience, reminding everyone that self-care is not selfish. 

Sleep well

Every mom knows there is nothing more nurturing than taking full night’s rest. After a relaxing bath, find comfort in The Westin Signature Heavenly Bed, which helps to provide a deep sleep especially when coupled with the hotel’s soothing Lavender Balm and a good book.

You may book the Mother’s Day Getaway room package here.

For table reservations and other inquiries, email westinmanila@westin.com or call +632.8256.2020. 

Follow @westinmanilahotel on Facebook and Instagram for more updates and announcements.

– Rappler.com

HPV is sexually transmitted. For oropharyngeal cancer, the main risk factor is the number of lifetime sexual partners, especially oral sex. Those with six or more lifetime oral-sex partners are 8.5 times more likely to develop oropharyngeal cancer than those who do not practice oral sex.

Behavioral trends studies show that oral sex is very prevalent in some countries. In a study that my colleagues and I conducted in almost 1,000 people having tonsillectomy for non-cancer reasons in the UK, 80% of adults reported practicing oral sex at some point in their lives. Yet, mercifully, only a small number of those people develop oropharyngeal cancer. Why that is, is not clear.

The prevailing theory is that most of us catch HPV infections and are able to clear them completely. However, a small number of people are not able to get rid of the infection, maybe due to a defect in a particular aspect of their immune system. In those patients, the virus is able to replicate continuously, and over time integrates at random positions into the host’s DNA, some of which can cause the host cells to become cancerous.

HPV vaccination of young girls has been implemented in many countries to prevent cervical cancer. There is now increasing, albeit as yet indirect evidence, that it may also be effective in preventing HPV infection in the mouth. There is also some evidence to suggest that boys are also protected by “herd immunity” in countries where there is high vaccine coverage in girls (over 85%). Taken together, this may hopefully lead in a few decades to the reduction of oropharyngeal cancer.

That is well and good from a public health point of view, but only if coverage among girls is high – over 85%, and only if one remains within the covered “herd.” It does not, however, guarantee protection at an individual level – and especially in this age of international travel – if, for example, someone has sex with someone from a country with low coverage. It certainly does not afford protection in countries where vaccine coverage of girls is low, for example, the US where only 54.3% of adolescents aged 13 to 15 years had received two or three HPV vaccination doses in 2020.

Boys should have the HPV vaccine, too

This has led several countries, including the UK, Australia, and the US, to extend their national recommendations for HPV vaccination to include young boys – called a gender-neutral vaccination policy.

But having a universal vaccination policy does not guarantee coverage. There is a significant proportion of some populations who are opposed to HPV vaccination due to concerns about safety, necessity, or, less commonly, due to concerns about encouraging promiscuity.

Paradoxically, there is some evidence from population studies that, possibly in an effort to abstain from penetrative intercourse, young adults may practice oral sex instead, at least initially.

The coronavirus pandemic has brought its own challenges, too. First, reaching young people at schools was not possible for a period of time. Second, there has been an increasing trend in general vaccine hesitancy, or “anti-vax” attitudes, in many countries, which may also contribute to a reduction in vaccine uptake.

As always when dealing with populations and behavior, nothing is simple or straightforward. – The Conversation|Rappler.com

Hisham Mehanna is a Professor, Institute of Cancer and Genomic Sciences, University of Birmingham.

This piece was originally published in The Conversation.

Enjoying a “wellness staycation” at a “medical wellness resort spa” isn’t an experience many Filipinos have heard of (except, maybe, on The White Lotus), let alone tried. It may sound intimidating and exclusive – and it is realistically way above budget for the regular Filipino – but the Philippines’ pioneering eco-luxury holistic wellness resort believes that investing in your health and wellness pays off in the long run.

The internationally-awarded The Farm at San Benito has been around for more than two decades. It is the country’s first wellness resort to advocate for a holistic approach to health – that in order to heal, the mind, body, and soul must be interconnected. They thus offer alternative healing methods to complement Western medicine in treating lifestyle diseases and chronic illnesses, believing in the power of nature, nutrition, movement, and lifestyle changes in improving one’s well-being.

Located in Lipa City, Batangas, The Farm is a 90-minute drive from Metro Manila. The eco-sustainable destination promotes “regenerative local tourism,” where guests can take a much-needed breath of fresh air – literally and figuratively.

Taking the first step

I was asked to visit The Farm last March, and my first thought was: “But I’m not sick – I don’t think anything’s wrong with me!” My bad! I realized that nothing needed to be wrong for my visit to be right, especially since prevention and proactivity are at the heart of The Farm’s programs. Checking in with my physical health wouldn’t hurt, and I also felt like my mental health could use some TLC, too. Detoxification sounded like a good idea as well! I have a chronic but stable kidney condition, so finding new ways to maintain good health is very important to me.

Prior to booking my stay, The Farm sent me a health questionnaire where I could indicate my health concerns, goals, medical history, and background. This part is very crucial, as this is what The Farm’s medical professionals will refer to when curating your customized Health Optimization program. They can recommend the best treatments for your specific needs, or you can also choose from any of The Farm’s programs: Immune Intelligence, Intro to Detox, Menopause Retreat, Weight Management/Diabetes, Sleep Recovery, Mental Health, Post-Natal-Care, Holistic Cancer Care, Senior Wellness, Athlete, Fertility, Post Viral Syndrome Recovery, Holistic Detox Cleanse, and more.

For my stay, The Farm combined treatments from their latest female-centric, hormones-targeted Menopause Retreat and Intro to Detox. The program would be nothing too intense and still flexible – like a beginner’s guide to holistic wellness. The Farm also sent a schedule of my planned activities beforehand, which I was free to tweak with my assigned guest ambassador once I arrived.

Just stepping onto The Farm’s lush, secluded, 52-hectare property instantly felt like therapy. The beautifully landscaped space sprawls with verdant foliage, showcasing nature’s finest (roaming peacocks and adorable ducks included), its pebbled pathways making for leisurely walks. The Farm overlooks a majestic view of the Malarayat mountains, and the air is even colder and crisper than Tagaytay’s. Note: don’t forget to bring a jacket!

The Farm’s ambiance and design is heavily influenced by traditional Filipino culture, from the modern-traditional hut designs and villa styles, to the names and A+ hospitality. I was warmly welcomed at the reception area by my guest ambassador, Nikka, who came with a refreshing welcome drink and a briefer on what to expect during my 2-night, 3-day stay. We exchanged Viber numbers for faster communication, so Nikka could text me my appointment reminders and answer any query or request I had at any time, which I appreciated.

The Farm’s Sales and Marketing Director Jennifer Sanvictores told Rappler that most of their clientele – many of whom come from abroad – travel to Batangas City specifically for Filipino-brand warmth paired with world-class service. Despite having more advanced medical resorts in the UK and Europe, she said that foreigners find the service abroad too harsh and cold. They prefer The Farm, attesting to the healing power of the Filipino heart and our sense of community.

A healing environment

The well-maintained property made for a mindful walking adventure, but a golf cart pick-up was also available anytime (I hardly availed of this though, since I enjoyed my morning and night walks so much). The Farm’s facilities are divided per purpose – there’s the Medical Sanctuary, Healing Sanctuary Spa, Amphitheater, Beauty Salon, Pure Energy Gym, Pools, Meditation Pavilions, and The Secret Garden, a maze-like walking trail teeming with greenery, hidden pools, meditation lounges, rock formations, and more secrets to discover (find the huge mango tree)!

The Farm’s villas and suites are top-tier, hence the steep prices. But if you catch off-peak season rates and special discounts, they’re worth it, especially with the inclusions. The non-pool villas (Sulu Terrace, Banaba Deluxe, Palmera Suite, Palmera Glass Villa, Garden Villa, Anahaw Family Villa) range from P10,000+ to P17,000+, while the pool villas (Narra, Mahogany, Master Villa) can go for P29,000 up to P45,000+. The rate includes a consultation with an integrative doctor, a one-on-one fitness assessment, cellular health screening, and access to the gym, pools, a guided walk tour, a vegan breakfast buffet, and daily fitness and well-being activities.

If you’ve got the budget to spare, the IG-worthy Mahogany Pool Villa is a beautiful choice. Spacious, private, and comfortable for two to three guests, it’s got the best view to wake up to – my own glistening infinity pool, surrounded by trees and sun beds. Aside from the laziness-inducing king-size bed, the villa also housed a stunning comfort room with a rain shower, two sinks, and bathtub with a view. If not for my line-up of treatments and activities, I would’ve just stayed in the villa the whole day!

The Farm offers several mindful activities, like different kinds of yoga, morning walks, guided tours, functional fitness, clay modeling, living food prep class, mandala flower arrangement, HIIT, and sound healing. I decided to start my second morning at the outdoor and breezy amphitheater for Relaxing Yin Yoga by Teacher Candace – easily one of the most relaxing yoga sessions I’ve had. The air was cool, the place was silent, and the view overlooking the garden and lake just added more zen into my gentle stretches.

I also tried my first Sound Healing session at the amphitheater on my first night. We were all told to lay down on yoga mats with a pillow and blanket, and instructed to be as comfortable and still as possible while breathing mindfully. We were treated to an entrancing sound bath by Teacher Joy, who roamed the space while working her sound healing magic using Tibetan singing bowls, tuning forks, and other meditative sound tools. Sound healing, which is an ancient practice of energetic healing through sound waves and vibrations, really set me into a meditative trance, so much so that I actually enjoyed a quick, refreshing nap during the session. I would definitely attend another one if given the chance!

Food is medicine

There are three main restaurants in The Farm: vegan restaurant Alive!, vegetarian Indian restaurant Prana, and seafood restaurant Pesca. They each use mostly locally-sourced ingredients, produce, and herbs, sustainably grown and harvested on the premises. Almost everything is made from scratch, is organic, and has no preservatives. This is why each dish is a “labor of love,” Sanvictores said.

This is also why The Farm’s prices are steep, so allocate a big budget for dining. Be prepared to shell out at least P1,500-P2,000 for a meal for two, but also know that you’ll feel full, satisfied, and guilt-free. The serving sizes are good, and the farm-to-table meals are hearty, fresh, and phytonutrient-rich. Just don’t expect food absolutely bursting with flavors here, since health is still their priority (no MSG here, sorry). However, there’s something for everyone here, as the menus are very varied, and eating healthy doesn’t feel restrictive.

My must-try favorites in Alive!, the country’s first 100% vegan restaurant, would be the Sweet & Spicy Cauliflower Skewers – crisp, saucy, and flavorful – and the crispy Fried Soft Tofu served with soya sauce and spring onions. The Truffle Oil Pasta with Mushroom, Mushroom Risotto, and Puttanesca Pasta were comforting carb-y dishes. Don’t miss out on the Pecan Pie with Vanilla Ice Cream – soft, moist, and sweet, I couldn’t believe it was vegan.

Alive! is where the breakfast buffets are held. Don’t expect an extravagant, heavy spread of breakfast faves – everything is vegan and simple. I was content with the cereals, bread and jams, unli-coffee, fresh fruits, and the salad bar. A light breakfast was all I needed.

For more complex flavors, Prana’s curries and dishes deliver. My favorites would be the Gobi Manchurian (sweet and spicy deep-fried cauliflower) and the Paneer Makhani, a creamy curry with cottage cheese, tomato, and cashew gravy served with butter naan. The Farmer’s Colada (coconut milk blended with pineapple) was a creamy mocktail smoothie I still find myself craving for from time to time.

Pesca’s seafood offerings were all tempting, but I went with the Pan-Seared Salmon, and have no regrets. The juicy, moist, and hefty salmon slab is cooked in a teriyaki glaze, served with a refreshing mango salsa on top and black rice – a filling lunch that went well with the refreshing Herbacious Citrus drink of infused pandan, mint, tarragon, and calamansi.

Treatment is in session

The Farm’s healing philosophy is based on four pillars: Diagnose, Cleanse, Nourish, and Repair. First, doctors will determine which areas of your health are doing good and what may need some working on. The Cellular Health screening (P2,500) by Dr. Michelle is an eye-opening 60-minute consultation to check on the current quality of your red blood cells using a special microscope and a tiny drop of pin-pricked blood.

It was cool to see my cells in action onscreen, and even more amazing to discover what their movements and cellular structure meant! The doctor’s reading can determine your gut health, immune status, cholesterol/sugar imbalance, and if your kidneys or liver are in distress. For me, everything was okay, but my cells were moving quite slower than normal, which indicated some “digestive distress.” Probiotics were encouraged.

The Nutritional Consultation (P2,000) by Dr. Jeanne is a 30-minute assessment of your weight, body fat, visceral fat muscle mass, bone mass, metabolic age, Body Mass Index (BMI), and habits. Once I received my overall nutritional condition, Dr. Jeanne gave me doable advice on how to sustainably achieve my health and fitness goals at home, like to get more sunlight and eat more healthy fats.

My Fitness Assessment with Coach Princess was a fun one-on-one session to determine my fitness status, flexibility, fitness goals, and any physical abnormalities (apparently, the right side of my body is taller than the other). Based on my body composition and strength, Coach taught me personalized fitness activities and stretches I could easily do at home to loosen up tense muscles, keep flexible, prevent future aches, and get the energy flowing.

The Aromatherapy and Flower Essence Oxygen Bar (P1,500) is a revitalizing 15-minute break where you inhale purified oxygen infused with therapeutic-grade essences through a nasal cannula, doing so while seated in a cozy recliner in a private room with a view. “Oxygen has been known to help thin the blood, increase circulation, and speed up metabolism, thus burning more calories just by breathing. It promotes healing, increases performance, endurance, and energy levels,” The Farm said. Aromatherapy (depending on the scent) also helps to enrich blood, energize, and relax.

One of my favorite treatments was the sleep-inducing Empress Facial (P6,500), which was a restful, 45-minute acupressure massage of my face, ear, scalp, neck, shoulder, chest, and upper arms. It’s meant to loosen blockages, improve blood circulation, and stimulate collagen formation, while sucking out dirt using a calming vacuum and closing the pores with the most revitalizing ice roller. I honestly didn’t want it to end!

The Hilot Lakambini Massage in The Farm’s private spa villa was just like your traditional and typical hilot, targeted to “help ease hypertension, relax muscle tension, strengthen the nervous system, and repair damaged cells,” said The Farm. The Lakambini Massage Oil used and the hot salabat (ginger) tea served post-massage was the cherry on top of the calming experience. The “Noble Woman” package, which also includes a body scrub and herbal bath, is designed to treat stress-related conditions, maintain the moisture and oil balance of the skin, and keep the skin looking hydrated and young.

On my last morning, I had an Acupuncture (P6,000-P8,000) session with Dr. Darwin. Acupuncture is the traditional, WHO-acknowledged Chinese healing method of inserting thin needles into targeted muscle points to stimulate organ healing or address pain. Through an extensive conversation with Dr. Darwin and an intense kneading of tense muscles (my upper chest and shoulders, especially), he determined which key areas needed a little wake-me-up and addressed those. It wasn’t painful, and the application was very gentle. While laying still with the needles in place, I even got to take a quick nap!

The Acqua Hydrotherapy Sanctuary offers Water Wellness Therapy (P10,900) for 90 minutes. You know how a warm bath instantly calms us down? Using the steamy Onsen Bath, the Hot Water Treatment helps treat pain, loosen stiff joints, remove toxic waste, promote relaxation, and improve focus. A quick dip into the cold pool then causes blood vessels to constrict, keeping the blood away from any painful area to relieve inflammation. The extreme contrasting temperatures were uncomfortable at first, but it did provide a sense of relief and calm shortly after.

The sanctuary also has different pressure pools and jacuzzis with jets that target certain points, blind shower therapy, a thermal bed with head and foot massage, thermal foot sauna, acupressure pool, hydraulic massage bed, and other water therapy gizmos that will make those 90 minutes go by fast!

Putting a price tag on health

“Why pay for all of that?” Many may incredulously ask after seeing the rates of The Farm’s services. Yes, The Farm may monetarily be reserved for the “bougie,” but it never feels exclusive nor pretentious when you’re there – it’s homey, cozy, and beautiful. They believe that you shouldn’t put a price tag on holistic health, because as the cliches go: “Health is wealth” and “Prevention is better than a cure.”

The Farm does not believe in a one-size-fits-all approach to healing. Health is very personal, and what works for others may not always work for you. My experience at The Farm reiterated this, imparting a sense of self-empowerment that I was in charge of my own healing and health. There was no stigma over my health concerns; non-judgmental freedom was given to discover what was best and most sustainable for me to achieve and do once back to my normal routine at home.

It’s also important to not see The Farm as a band-aid solution. Yes, I was armed with new knowledge and about my current health status (while feeling really zen and invigorated), but it didn’t stop there. It was a transformative, self-healing journey that still required me to do the work, building better habits at a time based on which activities, treatments, and advice resonated with me the most during my stay.

If you’re feeling stuck mentally, run-down physically, and in dire need to get away, relax, and recharge, consider a self-care staycation at The Farm, either by yourself or with a loved one. As long as you have the budget to spare, a splurge on your physical and mental health is never money wasted. As long as it’s for the improvement of your well-being, I believe that’s already money well-spent. – Rappler.com

The Farm at San Benito is located at 119 Barangay Tipakan, Lipa City, Batangas. To inquire or book a stay, you can check out their website.

According to a recent survey of over 12,000 adults in the US, 63% of those 18 to 24 who had never attended college said emotional stress is one of the biggest reasons why they are not currently enrolled.

And among those who do enroll, 41% thought about withdrawing for at least one term, the survey found, and more than half of the time, emotional stress was the main reason. The figure was even higher – 69% – among those pursuing a bachelor’s degree.

While there may be some aspects of college that are inherently stressful, there are also steps that college instructors can take to make the experience less stressful than it would otherwise be. I know this because as director of the Center for Teaching & Advising at Gonzaga University, I teach faculty how to design their courses in ways that use practical, evidence-based strategies to reduce student stress. I believe these strategies have broad application for colleges and universities in general. Here are four practices that I often recommend:

1. Design a friendly syllabus

The language used in a course syllabus affects how approachable and supportive students perceive their instructor to be. By offering outside help and using a friendly tone in syllabuses, faculty can positively influence students’ decisions to seek assistance.

Conversely, using punitive language, such as threatening penalties for not completing certain tasks, may create an impression that an instructor is unapproachable. This could in turn discourage students from seeking help when needed.

I encourage instructors to review their syllabuses and modify the tone to be as friendly and supportive as possible.

2. Assign realistic workloads

An overwhelming workload is a significant cause of stress, as students may feel unable to effectively manage the demands of their coursework. To prevent overwhelming students, instructors could assign a workload aligned with the course credit hours. One rule of thumb is to only assign two hours of homework for every hour of class. While this guideline is flexible, instructors could consider the potential burden on students if they exceed it. If every instructor assigns more homework than the guideline recommends, it could become a significant challenge for students to keep up with their coursework.

Rice University offers a workload calculator that faculty can use to estimate the workload in their courses based on the different kinds of work they assign. I recommend that instructors use this resource to evaluate the time their readings and assignments take. If the quantity or complexity of assignments becomes too much for students, instructors can make adjustments to ensure a more manageable load.

3. Communicate clear expectations for how work will be graded

Student anxiety increases when it is unclear how they will be assessed.

A rubric is a scoring tool that spells out criteria and levels of performance for an assignment. Its purpose is to make clear how student work will be judged. Students have reported that rubrics help them identify key aspects of an assignment. This in turn reduces uncertainty about what qualifies as quality work. Rubrics also allow students to monitor their progress and make changes before they turn in an assignment. Additionally, rubrics are perceived as a way to make grades more transparent and fair.

Rubrics should be provided well ahead of the assessment deadline so that students can use them to judge their own work. This allows students to ask for clarification about the criteria. Rubrics also provide a way for instructors to efficiently provide feedback. I recommend that instructors require students to use rubrics as part of an assignment to reflect on their understanding of the expectations.

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4. Teach effective study skills for tests

Test anxiety is a common stress response for college students. Around 40% of students report experiencing some degree of test anxiety, with 15% indicating levels that are debilitating during assessments. Research has revealed that test anxiety may stem from students’ realization that they haven’t learned the course material, rather than their ability to recall information during exams.

I recommend instructors integrate effective study skills into their courses and provide guidance to help students apply these methods. Strategies that have been shown to improve academic performance and reduce anxiety include:

• Pre-lecture quizzes: online quizzes taken before a lecture to help students identify concepts they don’t understand. Instructors can also detect patterns in misunderstandings.
• How-to-learn assignments: assignments that teach students effective study strategies.
• Frequent in-class quizzes with real-time feedback: in-class quizzes that are not graded, taken multiple times throughout a course, and provide students with immediate feedback on how well they understand the material. This strategy can help students identify any misconceptions and correct them quickly.

The stress of college may never be eliminated, but it can be alleviated. It just requires a modest amount of effort to design courses in evidence-based ways that make the experience of going to college less stressful than it would otherwise be. – Rappler.com

Nichole Barta is an Associate Professor of Kinesiology & Sport Management, Gonzaga University.

This piece was originally published in The Conversation.

In the UK, the chief medical officer’s drinking guidelines recommend that women should abstain from alcohol consumption during pregnancy. This is because it’s known to increase the risk of miscarriage and fetal alcohol spectrum disorders (FASD).

FASD is an umbrella term used to describe a range of emotional, behavioral, developmental, and learning challenges that are linked to a baby’s exposure to alcohol while in the womb.

The guidelines also recommend that if you’re planning to become pregnant, the safest approach is not to drink at all to minimise the risks to your pregnancy.

But evidence from large surveys shows that not all women stop drinking before pregnancy – whether the pregnancy was intended or not. In a 2017 study of 5,036 women in the US, the prevalence of alcohol consumption before pregnancy was similar between those with intended (55%) and unintended pregnancies (56%).

In another 2015 study of 3,390 Swedish women, weekly alcohol consumption was not significantly different between women with a “very planned pregnancy” (11%) compared with women with a “very unplanned pregnancy” (14%).

And a 2013 survey of 258 Danish women found that although 77% of their pregnancies were “very” or “fairly well planned,” one out of five reported binge drinking early in the pregnancy. Among women with unplanned pregnancies, this rose to one out of three.

But while the focus tends to be on a woman’s relationship with alcohol before and during pregnancy, an increasing amount of evidence indicates that men’s alcohol use also plays a role when it comes to the health of the baby.

Indeed, alcohol can affect sperm DNA, in some cases reducing fertility and the potential to conceive.

Why stop drinking?

Better health outcomes for babies begin before conception, with clear links established between the health of men and women before pregnancy and the health of their offspring.

Research shows that if couples are trying to conceive, it makes sense for them both to quit the booze at least six months before pregnancy. This helps to reduce the risk of potential negative outcomes for the baby such as congenital heart disease.

It also has benefits for the expectant parents, such as better sleep quality, increased energy, and enhanced concentration levels.

Research has also found that if a couple lives together and the male partner drinks, there is a higher chance that the woman will drink alcohol before and during the pregnancy.

One of the reasons why this might be the case is explored in another study where women said that drinking with a partner, whether before or during pregnancy, provided a sense of social connection.

The period before pregnancy, known as preconception, is a window of opportunity for would-be parents to improve their health and increase their likelihood of conceiving. And alcohol consumption should be thought about as part of this.

As part of our recent research, we reviewed the literature exploring people’s and health professionals’ views about information and support for reducing drinking in the period before getting pregnant.

We found that women were aware that lifestyle factors such as smoking or drinking alcohol can affect their pregnancy and increase the risk of poor outcomes for the baby. But there was a notable lack of awareness of the importance of men reducing their alcohol consumption when planning for pregnancy, too.

Indeed, men don’t usually go to clinics to get information about preconception health, as this is usually left to the woman.

Quit together

While there is some indication that men, as well as women, are open to changing their drinking behavior when planning for pregnancy, our literature review found that very few studies have explored men’s or partners’ views on preconception health.

And while there are promising results from interventions and approaches aimed at enhancing preconception health in men and women, such as alcohol screening followed by counselling and health education on changing behavior, there’s still not enough emphasis placed on men’s health at the preconception stage. This needs to change because, as the research shows, a baby’s health is influenced by both mum and dad.

So if you are considering trying for a baby, now could be the time for both partners to set new goals and cut down on drinking together. And if you’re concerned about the amount you drink, or are dependent on alcohol, you should get professional advice and support on cutting down safely. – Rappler.com

Lolita Alfred is a Lecturer in Mental Health, School of Health and Psychological Sciences, University of London.

Jayne Walker is a Senior Lecturer and Professional Lead, School of Paramedical, Peri-Operative, and Advanced Practice, Faculty of Health Sciences, University of Hull.

Lesley Smith is a Professor of Women’s Public Health, Institute of Clinical and Applied Health Research, University of Hull.

This piece was originally published in The Conversation.