Category: Dr. Nicky Montoya

Triathlon for beginners

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Triathlon is an adrenaline-pumping activity that combines swimming, cycling and running in one event. It’s a popular sport in the Philippines, thanks in large part to celebrity triathletes who not only promote the sport to the general public but also make it look easy and fun to do. In reality, however, first-time triathletes need 3 to 6 months of preparation to finish the race without injury or burnout.

“It takes time to improve your endurance and stamina for a triathlon event. Aside from multisport training, you need to make healthy lifestyle choices—good nutrition, regular exercise, adequate rest, and having a positive attitude,” says Dr. Nicky Montoya, president of MediCard Philippines.

The MediCard 24.7 triathlon team shares the following advice for those who are planning to join a triathlon event:

1. Training is serious business. Be physically and mentally prepared.
The way to becoming a triathlete is to live an active and healthy lifestyle all the time and to train harder when the triathlon event approaches. Do not join when you’re not physically and mentally ready to avoid hurting or exhausting yourself.

“Eating right has always been a conscious effort for me even before I became a triathlete,” says Vanessa Aguirre-Estrada. “When I prepare for a race, training and recovery dictates my nutrition. I don’t have a strict diet but when training season is at its peak, I store more protein in my meals. I reload carbs and hydrate for the whole day.”

2. Train early. On weekdays, assign a sport to do before and after work hours.
Timmy Dadia shares, “During weekdays, I train for 1-2 hours of swimming, biking, running, or cross-training depending on the assigned sport of the day, in the morning or afternoon depending on my work schedule. On weekends, I wake up at 4:30AM so I can start biking at 6:00AM and end around lunchtime.”

3. Train with a buddy for encouragement and support.
Working out and doing multisport activities alone can get boring and lonely. It’s the reason why triathletes typically train with their team or with a loved one who’s also into the sport. “During the weekdays, [my wife] Lyka trains in the gym and me on my own. We train together on weekends,” says Jamie Leather.

4. Find inspiration to motivate yourself when the training gets difficult.
Lyka Leather advises, “Think about the upcoming race and look forward to enjoy the experience as opposed to the suffering. Picture yourself crossing the line happy, smiling and with no injuries.”

Timmy Dadia shares, “I draw my inspiration from other athletes who are doing this sport. When the going gets tough, you get added inspiration when there’s a little competition between fellow triathletes.”

5. Never stop improving.
The great thing about triathlons is that there’s always room for improvement with its three disciplines to “master.” It’s about one’s personal journey to fitness and sporting excellence. So if the first triathlon event intimidates you, strive to be better next time.

“Try it!” encourages Vanessa Aguirre-Estrada. “The community is growing and you can have new friends to ride, run and swim with. Conquer the sport you least like and this can be your biggest challenge and your greatest achievement. Make it your bucket list to finish one race. It only takes one race for you to believe in the triathlon bug.”

Before a triathlon training, consult your doctor first to check your health and fitness level through stress testing and annual examination to design a safe and effective training program. MediCard has 12 free-standing clinics located in key cities. For more information, visit www.medicardphils.com.

Triathlon for beginners

PRNEWS Admin Leave a comment

Triathlon is an adrenaline-pumping activity that combines swimming, cycling and running in one event. It’s a popular sport in the Philippines, thanks in large part to celebrity triathletes who not only promote the sport to the general public but also make it look easy and fun to do. In reality, however, first-time triathletes need 3 to 6 months of preparation to finish the race without injury or burnout.

“It takes time to improve your endurance and stamina for a triathlon event. Aside from multisport training, you need to make healthy lifestyle choices—good nutrition, regular exercise, adequate rest, and having a positive attitude,” says Dr. Nicky Montoya, president of MediCard Philippines.

The MediCard 24.7 triathlon team shares the following advice for those who are planning to join a triathlon event:

1. Training is serious business. Be physically and mentally prepared.
The way to becoming a triathlete is to live an active and healthy lifestyle all the time and to train harder when the triathlon event approaches. Do not join when you’re not physically and mentally ready to avoid hurting or exhausting yourself.

“Eating right has always been a conscious effort for me even before I became a triathlete,” says Vanessa Aguirre-Estrada. “When I prepare for a race, training and recovery dictates my nutrition. I don’t have a strict diet but when training season is at its peak, I store more protein in my meals. I reload carbs and hydrate for the whole day.”

2. Train early. On weekdays, assign a sport to do before and after work hours.
Timmy Dadia shares, “During weekdays, I train for 1-2 hours of swimming, biking, running, or cross-training depending on the assigned sport of the day, in the morning or afternoon depending on my work schedule. On weekends, I wake up at 4:30AM so I can start biking at 6:00AM and end around lunchtime.”

3. Train with a buddy for encouragement and support.
Working out and doing multisport activities alone can get boring and lonely. It’s the reason why triathletes typically train with their team or with a loved one who’s also into the sport. “During the weekdays, [my wife] Lyka trains in the gym and me on my own. We train together on weekends,” says Jamie Leather.

4. Find inspiration to motivate yourself when the training gets difficult.
Lyka Leather advises, “Think about the upcoming race and look forward to enjoy the experience as opposed to the suffering. Picture yourself crossing the line happy, smiling and with no injuries.”

Timmy Dadia shares, “I draw my inspiration from other athletes who are doing this sport. When the going gets tough, you get added inspiration when there’s a little competition between fellow triathletes.”

5. Never stop improving.
The great thing about triathlons is that there’s always room for improvement with its three disciplines to “master.” It’s about one’s personal journey to fitness and sporting excellence. So if the first triathlon event intimidates you, strive to be better next time.

“Try it!” encourages Vanessa Aguirre-Estrada. “The community is growing and you can have new friends to ride, run and swim with. Conquer the sport you least like and this can be your biggest challenge and your greatest achievement. Make it your bucket list to finish one race. It only takes one race for you to believe in the triathlon bug.”

Before a triathlon training, consult your doctor first to check your health and fitness level through stress testing and annual examination to design a safe and effective training program. MediCard has 12 free-standing clinics located in key cities. For more information, visit www.medicardphils.com.

Got pregnancy cravings? Here’s how to deal with them

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PREGNANCY is a life-changing experience for most women. Their bodies go through many changes. They may also experience discomfort, pain and strange sensations as a new life grows in their womb. Their delicate condition may also put them at risk for health issues and accidents.“Aside from having to share their nutrients with their unborn child, pregnant women are also vulnerable to many health problems as they undergo physical and physiological changes. While the health risks are unavoidable, women can make lifestyle changes to keep themselves and their babies healthy,” says Dr. Nicky Montoya, President of MediCard Philippines.

To ensure a healthy and safe pregnancy, expectant mothers are reminded to:Eat a well-balanced diet. Pregnant women are advised to eat a lot of grains, fruits, vegetables, dairy products, and lean meat. These foods are rich in calories and essential nutrients that keep them and their babies well-nourished. To avoid food borne diseases, food must be prepared properly. Commercialized food with lots of preservatives, undercooked meat and unpasteurized dairy products must be avoided.Manage food cravings. Some pregnant women experience cravings for certain food as a result of the changes in their nutritional needs. Fulfilling these cravings may help them get the necessary nourishment and ensure the normal development of their baby. However, some expectant mothers experience a craving for non-food items, like clay and laundry detergent, which can be harmful to pregnancy. Women who experience these are advised to seek help from medical experts.

Drink plenty of water. Drinking eight (8) to ten (10) glasses of water every day is essential for expectant mothers to stay hydrated and support the life inside their womb. Water also helps them prevent constipation, hemorrhoids, urinary tract and bladder infections, contractions, and premature or early labor.

Stay active. Exercise prevents pain, discomfort and depression. It also prepares their bodies for labor and delivery. However, they are also advised to stop exercising when they are exhausted or feeling any pain. It is also safer for them to consult a doctor first before starting a fitness routine.

Wear comfortable clothes. Pregnant women are advised to wear maternity clothes, which are especially made to provide adequate comfort and support as they gain weight and their bellies grow. When it comes to footwear, it is wise for them to temporarily ditch high heels and platform shoes for a pair of comfy flats or loafers that can ease pregnancy-related foot discomfort and keep them safe from falling and hurting themselves. Wearing support stockings can also minimize foot and ankle swelling.

Stop smoking and drinking caffeinated and alcoholic beverages. Expectant mothers are strongly advised to quit smoking because of the harmful effects of nicotine to the developing fetus in their womb. Likewise, exposure to the chemicals in coffee, alcohol and carbonated beverages can slow down their baby’s development and could sometimes result in miscarriage and preterm birth.

Get regular prenatal care visits. Doctors recommend expectant mothers to get at least four prenatal care consultations throughout their pregnancy. During these visits, their health and that of their babies are closely monitored. They are also provided with essential vitamins and supplements for a healthy pregnancy.

The MediCard free-standing clinics offer consultations and tests on obstetrics and gynecology. All medical services are also open to non-members.

Summer Diseases to Watch Out For

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Summer is here. This means beach trips and other outdoor activities. But before you head out the door to have fun in the sun, make sure you are protected from various illnesses that prevail during this time of the year.

“Infectious diseases are often common during summer because pathogens thrive as the temperature soars. These viruses, bacteria and other microbes can easily enter your body and multiply. Aside from infections, people often spend longer hour outdoors. Getting some sun is healthy but too much heat exposure can be risky,” explains Dr. Nicky Montoya, president of MediCard.

Dr. Montoya identifies some of the most common summer illnesses and provides tips on how to protect yourself from acquiring them:

Respiratory illnesses

Cough, cold and influenza can stir up on hot days if your immunity drops because of too much physical activity or prolonged exposure to re-circulated air cooling.

To keep these infections away, wash your hands frequently and refrain from sharing food with sick people. Take vitamin C, too, to build strong immunity from diseases.

Food poisoning

Cooking and eating outdoors can expose your food to bacteria. Common diseases caused by contaminated food include diarrhea, Hepatitis A and cholera.

To keep your food from rapid spoilage, cook them properly and maintain cleanliness during the preparation. Most importantly, wash your hands before eating.
Insect borne diseases

Dengue fever from mosquitoes and Lyme disease from ticks are just few of the many illnesses transmitted by insects.

To prevent pest infestation, destroy their habitats. If you are on outdoor trips, use insect repellents and wear long pants and sleeves.

 Heat exhaustion and heatstroke

Prolonged sun exposure can lead to heat exhaustion and heatstroke. Exhaustion causes fatigue and fainting while heatstroke can lead to hyperventilation, disorientation, brain damage, organ failure, and death.

To prevent heat exhaustion and heatstroke, stay out of the sun during the hottest part of the day. When going out, drink plenty of water and use a protective headgear. Also keep your body cool by wearing lightweight and sweat-absorbing clothes.

Sunburn and skin cancers

Exposure to the sun’s rays for an extended period of time can also cause sunburn and skin cancer. Sunburnt skin usually lasts for a week and can be painful and uncomfortable. Skin cancer, meanwhile, can cause ulcerations and bleeding.

To protect your skin from the harmful rays of the sun, always wear sunscreen with high SPF. You also need to take a regular biopsy to know your risk factor for skin cancer.

While the hot days of summer put all people at risk of getting ill, not everyone can get sick. According to Dr. Montoya, diseases often develop in those with poor immunity. “The strength of your immune system depends on various factors, such as your general health, heredity and age. While genetics can’t be changed, you can improve your well-being through healthy lifestyle,” he says. “If you or your loved ones catch any of these diseases, however, make sure you consult with medical professionals immediately. Remember that when it comes to treatment, every second counts.”

MediCard has medical clinics located all over Metro Manila and key cities to help ensure Filipino families are safe and healthy this summer and all year round. Its medical services include family medicine, labs and diagnostics, immunization and nutrition counseling.

Summer Diseases to Watch Out For

PRNEWS Leave a comment

Summer is here. This means beach trips and other outdoor activities. But before you head out the door to have fun in the sun, make sure you are protected from various illnesses that prevail during this time of the year.

“Infectious diseases are often common during summer because pathogens thrive as the temperature soars. These viruses, bacteria and other microbes can easily enter your body and multiply. Aside from infections, people often spend longer hour outdoors. Getting some sun is healthy but too much heat exposure can be risky,” explains Dr. Nicky Montoya, president of MediCard.

Dr. Montoya identifies some of the most common summer illnesses and provides tips on how to protect yourself from acquiring them:

Respiratory illnesses

Cough, cold and influenza can stir up on hot days if your immunity drops because of too much physical activity or prolonged exposure to re-circulated air cooling.

To keep these infections away, wash your hands frequently and refrain from sharing food with sick people. Take vitamin C, too, to build strong immunity from diseases.

Food poisoning

Cooking and eating outdoors can expose your food to bacteria. Common diseases caused by contaminated food include diarrhea, Hepatitis A and cholera.

To keep your food from rapid spoilage, cook them properly and maintain cleanliness during the preparation. Most importantly, wash your hands before eating.
Insect borne diseases

Dengue fever from mosquitoes and Lyme disease from ticks are just few of the many illnesses transmitted by insects.

To prevent pest infestation, destroy their habitats. If you are on outdoor trips, use insect repellents and wear long pants and sleeves.

 Heat exhaustion and heatstroke

Prolonged sun exposure can lead to heat exhaustion and heatstroke. Exhaustion causes fatigue and fainting while heatstroke can lead to hyperventilation, disorientation, brain damage, organ failure, and death.

To prevent heat exhaustion and heatstroke, stay out of the sun during the hottest part of the day. When going out, drink plenty of water and use a protective headgear. Also keep your body cool by wearing lightweight and sweat-absorbing clothes.

Sunburn and skin cancers

Exposure to the sun’s rays for an extended period of time can also cause sunburn and skin cancer. Sunburnt skin usually lasts for a week and can be painful and uncomfortable. Skin cancer, meanwhile, can cause ulcerations and bleeding.

To protect your skin from the harmful rays of the sun, always wear sunscreen with high SPF. You also need to take a regular biopsy to know your risk factor for skin cancer.

While the hot days of summer put all people at risk of getting ill, not everyone can get sick. According to Dr. Montoya, diseases often develop in those with poor immunity. “The strength of your immune system depends on various factors, such as your general health, heredity and age. While genetics can’t be changed, you can improve your well-being through healthy lifestyle,” he says. “If you or your loved ones catch any of these diseases, however, make sure you consult with medical professionals immediately. Remember that when it comes to treatment, every second counts.”

MediCard has medical clinics located all over Metro Manila and key cities to help ensure Filipino families are safe and healthy this summer and all year round. Its medical services include family medicine, labs and diagnostics, immunization and nutrition counseling.