S.O PIENS, MD

Friday, May 8, 2026

How to Deal with Stress

I know stress is something we experience all the time. There is no one who does not face stress. But stress is simply the body’s response to a group of agents called stressors. These stressors are the culprits.

To deal with stress, you must identify the stressor. There are four major groups of stressors: physical, physiological, psychological, and pathological. Most stressors are pathological, which is why they often lead to chronic stress.

Stress is supposed to be the body’s prompt response to an emergency situation. But the problem begins when the stressor does not go away. Then the body remains in survival mode for too long. It keeps releasing stress hormones continuously, and over time, this begins to damage the body itself.

That is why chronic stress can affect almost every part of the body. It can disturb sleep, weaken immunity, increase blood pressure, affect digestion, trigger emotional eating, reduce concentration, drain motivation, and even speed up aging.

What do you do when your body stays in a constant state of stress? We’ll discuss that next.

Wednesday, May 6, 2026

The 20-Minute Eating Rule: How to Lose Weight While You Still Enjoy Your Favorite Meal

Just in case you are on a weight-loss journey and thinking of reducing your portion sizes, that is one strategy that works. There is a simple trick you can apply to make it even more effective.

What many people don’t know is that when you are hungry and begin to eat, your brain needs about 20 minutes to send signals that your stomach is full. This means the first 5 to 10 minutes of eating is when you are most tempted to rush your food and gulp everything down. That is exactly what you want to avoid.

Instead, don’t rush your food. Take your time and enjoy it. Feel the taste in your mouth. Let the food mix well with your taste buds, and allow your saliva to draw out all the goodness in it as your mouth fully enjoys the experience. Then, chew well. Let your teeth also engage with the food and do their proper work.

All that time will save you hours, if not months, in the gym. By the time you are done chewing, the food is already well prepared for easy digestion in your stomach and intestines, and your body begins to feel satisfied. This gives your brain enough time to respond properly before you take in too many calories.

So, when you eat, always set a target of 20 to 30 minutes for your meals... and if you don’t have the time, you can just grab a cup of coffee or lemon tea.

Monday, May 4, 2026

Harness the Sun: Your Natural Source of Vitamin D

If you’ve been contemplating taking Vitamin D supplements, this is a good time to get outside and activate your natural Vitamin D. It’s free. Just get under the sun for 15 to 60 minutes, depending on your skin type. For darker skin, there is need for more time because of melanin. Well, it's all for your protection. The rays are strongest around 11:00 and 15:00 in the afternoon, so you can target that time.

Meanwhile, as you expose your body to the sun, Vitamin D3 is formed in your skin and gets into your blood. It’s activated by both your liver and your kidney, and it becomes a hormone (calcitriol) that helps your bones, muscles, nervous, and immune systems. You become fit physically and mentally, and you can go about your business and be happy and well.

-S.O PIENS