For many of us coming from a Filipino setting, living healthy doesn’t require dramatic overhauls or expensive routines. Often, it simply means going back to basics and staying consistent with the things we already know deep down are good for us.
Your body wants to feel good. It wants to wake up without lower back pain, to have enough energy to get through the day without four cups of coffee, and to end the week feeling recharged instead of drained.
These seven tips are practical, realistic, and relevant to how we actually live here, whether you’re commuting in traffic, working a desk job, or taking care of a household.
Eat a balanced diet
You don’t have to go vegan or switch to imported health foods to eat better. Start with this question: is what you’re eating made from real ingredients?
Whole foods like vegetables, fruits, eggs, fish, lean meat, and grains provide actual nutrition that your body can use. Processed snacks and instant meals? They fill you up, but they often leave your body still craving something real.
And while ordering lumpiang shanghai without the rice doesn’t count as clean eating, we’ve gotta start somewhere that doesn’t require giving up convenience. Try prepping a batch of simple meals at home, like sautéed vegetables, boiled eggs, or grilled chicken that you can mix and match throughout the week.
You’ll save money and reduce your intake of sodium, preservatives, and hidden sugars that are common in fast food or instant items.
Eating real food is one of the clearest ways to tell your body: “I’m showing up for you.”
Hydrate like you mean it
This isn’t just about drinking more water. It’s about drinking enough water consistently throughout the day.
Many Filipinos are chronically dehydrated without even realizing it. Headaches, fatigue, and even bad moods can be signs that your body needs more water.
The standard advice is 8 glasses a day, but if you’re sweating more due to heat or activity, you may need more. If your urine’s dark yellow and you rarely feel the urge to go, it’s time to refill that water bottle.
Skip sugary juices and over-caffeinated drinks. Most of the time, plain water is all you need. To help make the habit stick, carry a refillable tumbler, keep water visible on your desk, or pair hydration with something routine, like taking a sip every time you check social media.
Prioritize real sleep (not just late-night rest)
Sleep is the most overlooked form of self-care. Not naps in between errands. Not closing your eyes while doomscrolling. We mean actual, uninterrupted sleep.
The average adult needs about 7 to 8 hours of quality rest every night. But with the demands of modern life, most of us are falling short. It’s easier said than done especially when you’ve got kids, work emails at midnight, and your only alone time is doomscrolling under the covers.
Nevertheless, poor sleep affects more than just your mood. It slows down your metabolism, weakens your immune system, messes with your memory, and leaves you feeling like you’re always one step behind.
To sleep better, start with small adjustments: shut off screens at least 30 minutes before bed, avoid caffeine in the evening, and try to sleep and wake up at the same time every day. Even on weekends. Your body doesn’t just like rhythm, it thrives on it.
Move regularly, even without a gym
You don’t need fancy equipment or a workout app subscription to get active. Your body was designed to move, and even small doses of movement go a long way.
Many of us sit for hours at a time, whether it’s at work, in traffic, or at home. Prolonged sitting leads to stiffness, poor posture, weight gain, and long-term health problems.
Aim to move every hour. Set a timer if you have to. Stand up, stretch your shoulders, take a quick walk around the room, or do a few squats while brushing your teeth. Every bit counts.
You might think exercise has to look like a structured class or a full routine but these days, just chasing after kids/nephews or doing weekend grocery rounds can get the heart going. On weekends, consider a short walk outside or even doing house chores with more intention – sweeping, organizing, and yes, dancing while cleaning.
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It’s not about burning calories. It’s about reminding your body that it still works and deserves to be used well.
Pay attention to posture
How you sit, stand, and move impacts your body more than you realize. Bad posture doesn’t just make you look tired, it actually makes you feel tired. It can cause headaches, back pain, neck tension, and even digestive issues.
In the Filipino context, long work hours, daily commutes, and constant phone use all take a toll on posture. All of that creates opportunities for poor posture to take over.
Good posture means sitting with both feet flat, back straight but not stiff, shoulders relaxed, and screen at eye level. Use a proper chair if possible, or support your lower back with a small pillow. Your body will thank you later.
Reframe your mindset
Health isn’t just about what you eat or how you move, it also involves how you think. Many of us carry around mental habits that are just as damaging as physical ones: harsh self-talk, guilt over skipped workouts, anxiety from comparison.
You don’t need to be toxically positive, but you do need to be intentional about what thoughts you let in. Your brain is always listening. If you constantly tell yourself you’re lazy, hopeless, or “too far gone,” your actions will follow suit. Instead, shift the language. Try saying:
“I have no time”➡️ “I can spare 10 minutes today.”“I messed up”➡️ “I’m getting back on track.”
And the more you practice them, the more natural they become.
Tune in to what your body tells you
Forget step counters and calorie calculators for a second. What is your body actually telling you?
Are you waking up tired? Are you irritable in the afternoon? Do you feel sluggish after certain meals? These signals matter.
We often rely on apps, trackers, and other people’s advice to determine what’s “healthy” for us. But the most powerful guide is your own experience. Tune in. Take note of what gives you energy and what drains you. Adjust based on what your body needs, not what trends say you should do.
The goal isn’t to win at wellness. It’s to feel a little more like yourself again.
