Low-key self-care

By Herman M. Lagon

Some of the absolute greatest life improvements do not arrive in bottles, on our phones, or at a high-end price tag. They appear free, lying unobtrusively around us—not endorsed by influencers, no, but by our lolas. And we overlook them, assuming they are too simple to make a difference. At schools, clinics, workplaces, and classrooms, wellness becomes a spreadsheet or subscription service. But can it be possible that the most transformative hacks for living are also the ones we already know—drink water, get some sun, get moving, eat mindfully?

Take food. To some, it is not only sustenance—it is comfort. We eat when we are upset, stumped, or simply exhausted. Pancit canton, fish ball, kwek-kwek, or pints of ice cream are therapy after a long day. Based on a 2022 study by the Philippine National Statistical Coordination Board, close to half of working Filipinos emotionally or stress eat a minimum of twice a week. It is not indulgence—it is coping. The issue is not food—it is how we utilize it to cover for pain.

Go figure, the solution may be easier than we know: water. While health trends hawk chlorophyll drops and detox tea, water is truly the superdrink. But too many of us manage only five glasses per day. Dehydration causes exhaustion and mental confusion—no surprise people are running on fumes by lunchtime. A glass of water is more than just hydration—it is mental focus in liquid form.

Fasting, also, has a bad reputation. It is not starvation—structured rest. Supported by science, alternating between periods of abstinence and normal eating has beneficial effects on metabolism, memory, and even mental acuity. But in a food-is-fun and food-is-comfort culture, missing a meal raises an eyebrow. Yet, others find themselves heavier after a carb-filled lunch than from a thoughtful break. Fasting, when it is done properly, is not about less—it is about renewal.

And movement—the secret antidepressant. Even going for a brisk walk, some stretching, or dancing around the classroom can change moods. Studies indicate movement equals meds for mild depression. For others like me, however, who spend all day sitting for work, movement can seem like just another task. It need not. Little moves equal big medicine.

Sunlight is another freebie we cannot help but take for granted. Sunlight instructs your body to wake up, get better, and sleep better afterwards. One study at JAMA Psychiatry revealed patients healed sooner who were staying in sunnier rooms. Sunless classrooms and offices affect everyone within. A break outside or a window with sunshine can make all the difference for the day. Sunlight, like truth, mends silently.

And then we have the gut—our other brain. It makes most of our serotonin, so our mood is dictated by our digestion. But fried, processed foods upset this intricate system. A balanced gut makes you think clearly, feel energetic, and remain balanced. It is not a case of pricey Yakult—it is a case of kamote, sab-a, and fermented delights.

At the heart of it all is a simple truth: wellness is not a performance. It is not about doing it all perfectly. It is about paying attention—drinking water, moving your body, stepping into the sun, eating with care, and resting when you need to. For those who give so much, these are not luxuries. They are lifelines.

Of course, not every hack fits everyone. Fasting is not for all. Some cannot move as freely. Gut health depends on what is available. This is not a rulebook—it is a gentle nudge. So ask yourself: What small thing have I been ignoring that might actually help?

Because the real fix might not be loud or trendy. It might be a deep breath, a glass of water, a stretch between tasks, or five quiet minutes in the sun. No likes needed. Just a quiet way back to yourself.

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Doc H fondly describes himself as a ‘student of and for life’ who, like many others, aspires to a life-giving and why-driven world grounded in social justice and the pursuit of happiness. His views do not necessarily reflect those of the institutions he is employed or connected with.