Quitting Smoking and Vaping: A Life-Changing New Year’s Resolution

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As the New Year approaches, resolutions are made with the hope of transforming lives for the better. If you're still searching for the perfect resolution, quitting smoking—whether traditional cigarettes or e-cigarettes (vapes)—is not only an impactful choice but also a scientifically proven way to extend your life expectancy.

The Stark Reality: How Smoking Steals Your Time

Recent research published in the journal Addiction reveals a chilling statistic: every cigarette smoked cuts approximately 17 minutes from a man’s life and 22 minutes from a woman’s life. For someone who smokes a pack of 20 cigarettes a day, this equates to nearly seven hours of life lost per day—a staggering cost for a habit that often begins casually.

Dr. Sarah Jackson, the study's lead author, emphasizes how these numbers aren’t just abstract figures but real time that could have been spent with family, pursuing dreams, or simply enjoying life.

Vaping: A False Sense of Security

While vaping has been marketed as a "safer" alternative to cigarettes, it is far from harmless. Many e-cigarettes contain nicotine, heavy metals, and harmful chemicals that damage the lungs, heart, and even the brain.

Research shows that vaping can:

Increase the risk of heart disease and lung damage

Cause addiction due to high nicotine levels

Expose users to harmful chemicals like formaldehyde and acrolein

Young people, in particular, are falling into the vaping trap, often lured by appealing flavors and sleek designs. But the long-term consequences remain alarming and, in many cases, unknown.

The Benefits of Quitting: It’s Never Too Late

Quitting smoking or vaping might feel overwhelming, but the benefits begin almost immediately:

After 20 minutes: Blood pressure and heart rate begin to normalize.

After 24 hours: The risk of heart attack begins to drop.

After 1 year: The risk of heart disease drops by half.

After 10 years: The risk of lung cancer decreases significantly.

Every day without smoking or vaping is a day closer to a healthier, longer life.

Make It Your New Year’s Resolution: A Plan for Success

Quitting is not just about willpower—it’s about strategy and support. Here’s how you can make quitting your most successful New Year’s resolution:

Set a Quit Date: Mark it on your calendar and commit.

Seek Support: Join support groups or talk to friends and family.

Use Resources: Consider nicotine replacement therapy or counseling.

Identify Triggers: Avoid situations that tempt you to smoke or vape.

Stay Active: Exercise can reduce cravings and improve your mood.

Your Life Is Worth It

The start of a new year symbolizes hope, fresh beginnings, and the chance to take control of your health and future. Quitting smoking or vaping isn’t just about adding years to your life—it’s about adding quality to those years.

This year, make the choice to quit. It’s not just a resolution—it’s a promise to yourself and your loved ones.

Understanding Glycation: The Silent Culprit Behind Aging and Chronic Diseases

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Glycation, a term often overshadowed by buzzwords like "antioxidants" or "inflammation," is gaining significant attention thanks to health experts like Jessie Inchauspé, popularly known as the Glucose Goddess, along with a growing number of nutrition scientists and health advocates. This natural biochemical process has been identified as one of the key drivers of aging, chronic diseases, and metabolic disorders.

What is Glycation?

At its core, glycation occurs when sugar molecules attach themselves to proteins or fats without enzymatic regulation. This reaction forms Advanced Glycation End-products (AGEs), harmful compounds that accelerate cellular aging, impair organ function, and contribute to diseases like diabetes, cardiovascular disorders, and neurodegenerative conditions.

In simpler terms, every time your blood sugar spikes—whether from indulging in sugary snacks, refined carbs, or overeating—these sugar molecules roam freely in your bloodstream, wreaking havoc on essential proteins like collagen and elastin (key players in maintaining youthful skin and flexible joints).

Jessie Inchauspé's Take on Glycation

Jessie Inchauspé, in her research and books like "The Glucose Revolution," emphasizes how managing blood sugar spikes is critical not only for diabetics but for everyone. According to her, glycation is one of the main reasons uncontrolled glucose levels are so damaging.

Spikes vs. Steady Glucose Levels: Frequent blood sugar spikes lead to more glycation, while maintaining steady glucose levels can reduce the production of harmful AGEs.

Real-Life Impacts: From sagging skin and premature wrinkles to damaged arteries and poor brain function, the effects of glycation are pervasive.

The Science Behind Glycation and AGEs

When AGEs accumulate in your body, they bind to receptors called RAGEs (Receptors for Advanced Glycation End-products). This interaction triggers inflammation and oxidative stress, two primary drivers of chronic diseases.

Health experts also point out that glycation isn’t limited to internal processes. Dietary AGEs—formed when food is cooked at high temperatures (like frying, grilling, or roasting)—can add to the glycation burden in the body.

Examples of High-AGE Foods:

Fried foods (e.g., french fries, fried chicken)

Grilled meats (especially with charred edges)

Baked goods with refined sugars

How to Minimize Glycation in Daily Life

Jessie Inchauspé and other health experts recommend actionable strategies to combat glycation:

Stabilize Blood Sugar Levels:

Eat a fiber-rich appetizer (like a salad) before your main meal.

Include protein and healthy fats with every meal.

Avoid sugary drinks and refined carbohydrates.

Cook Smart:

Opt for steaming, boiling, or slow-cooking instead of frying or grilling.

Marinate meat with lemon juice or vinegar before cooking to reduce AGE formation.

Intermittent Fasting and Exercise:

Both intermittent fasting and regular physical activity help the body manage blood sugar more effectively.

Supplements and Antioxidants:

Nutrients like Vitamin C, Vitamin E, and Alpha-Lipoic Acid (ALA) have been shown to reduce glycation damage.

Why Glycation Matters for Everyone

Glycation isn't just a concern for diabetics or older adults—it affects everyone. Whether you’re focused on glowing skin, sharp cognitive function, or simply living a longer, healthier life, understanding and minimizing glycation is essential.

Jessie Inchauspé’s approach provides a roadmap: small, consistent changes in your diet and lifestyle can drastically reduce glycation and its harmful effects.

Final Thoughts

While glycation might not be a household term yet, it’s one of the most significant processes affecting health and longevity. By embracing science-backed strategies, monitoring glucose levels, and making informed food choices, you can keep glycation—and its harmful effects—at bay.

In the words of Jessie Inchauspé, “Stable glucose isn’t just about preventing diabetes—it’s about living better, longer, and healthier.”

Jessie Inchauspé, known as the Glucose Goddess, has been actively sharing information about glycation and its health impacts through various platforms. She released her debut book, "Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar," in April 2022, where she discusses the importance of glucose regulation and introduces her "glucose hacks." 

In May 2023, she published her second book, "The Glucose Goddess Method: The 4-Week Guide to Cutting Cravings, Getting Your Energy Back, and Feeling Amazing," which focuses on practical strategies to manage glucose levels. 

Additionally, Jessie has shared insights on glycation through her social media channels. For instance, in November 2024, she posted a video on Instagram discussing the process of glycation. 

Therefore, the information about glycation has been released by Jessie Inchauspé over several years, with notable publications in April 2022, May 2023, and social media content as recent as November 2024.

DepEd, DOST team up to strengthen Science Education

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In a unified push for science and innovation, the Department of Education (DepEd) and the Department of Science and Technology (DOST) affirmed their commitment to collaborate during the appointment ceremony of the new campus directors of the Philippine Science High School System (PSHSS) on Thursday.

Education Secretary Sonny Angara and Science and Technology Secretary Renato Solidum Jr. underscored the importance of working together to advance science education and cultivate the next generation of scientists and innovators.

“We are fully committed to working together. One thing we discovered nandoon sa kanta ninyo yung ang siyensiya ang sandigan ng maunlad na bayan. That’s the bottomline here,” Secretary Angara said, referring to the DOST Hymn.

Sec. Angara also underscored DOST’s mandates, as he helped the agency secure additional budget for its facilities and operations.

“Dati supporter niyo po ako sa Senado at ngayon consider me one of your fans. Maraming salamat and congratulations. Looking forward to the inspired leadership of our three campus directors under our great Secretary Rene,” he said.

Secretary Solidum, meanwhile, said that the team-up with DepEd is a significant step in strengthening the country’s science, technology, and innovation foundation.

“We are very happy with the appointment of former Senator, now DepEd Secretary Sonny Angara, because we believe that the success of science, technology, and innovation really lies in our educational system starting from our youth,” Secretary Solidum said.

“We have been discussing on how we can work together with them and help them as well in making sure that our reach would go beyond the Philippine Science High School system,” he added.

The ceremony celebrated the appointment of three campus directors: Dr. Rod Allan A. De Lara (PSHS - Main Campus), Dr. Myrna B. Libutaque (PSHS - Western Visayas Campus), and Dr. Mary Grace A. Navarro (PSHS - Ilocos Region Campus). Both secretaries acknowledged their pivotal role in shaping young minds to contribute to the nation’s scientific progress.

The event, held at the PSHSS Main Campus in Quezon City, was graced by key officials from DepEd, DOST, and PSHSS.