Good morning. Welcome to Araw Araw’s Inaugural Weekend Special, to brighten your Sundays and get your weeks started right! Here, we’ll be posting lifestyle, health, career, financial, and life tips. 😎

Lifestyle

📳 Ditch the Doomscroll Before Bedtime!

by Tobias Bautista

Turns out, a lot of us are scrolling through our phones before going to bed, according to the National Sleep Foundation. Experts say we should cut the cord at least an hour before bed. “It’s like taking a hot casserole out of the oven and sticking it right in the fridge—it needs to cool down first. So does your brain,” says sleep expert Melissa Milanak.

Lack of sleep is linked to anxiety, obesity, and other woes, and our beloved smartphones are major culprits. Lisa Strauss, a psychologist specializing in sleep disorders, explains that screen light delays melatonin production, making it harder to snooze.

But don’t worry! Here are some fun ways to wind down without your phone:

1. Read a Book: A real, paper one. Go old school!

2. Take a Warm Bath: Pamper yourself like you’re at a spa.

3. Listen to a Podcast: Perfect for some screen-free entertainment.

4. Prep for Tomorrow: Make those school lunches or plan your outfit.

5. Family Time: Catch up with loved ones or call a faraway friend.

Create a phone-free zone before bed. If that’s tough, set your phone to night mode, dim the screen, and keep it across the room. Even small changes can lead to better sleep and a happier you. Remember, it’s not just about the light—avoid the “doomscroll” trap. Treat yourself to some screen-free me-time earlier in the day and drift off to dreamland with ease!

Health

🥂 Cheers to Healthier Habits!

by Tobias Bautista

It's wine time. Beer o'clock. Happy hour. Five o'clock somewhere. But ooooof is it time to rethink our drinking habits?

Once thought to benefit the heart, moderate drinking has lost its health halo with new research. “Drinking less is a great way to be healthier,” says Dr. Timothy Naimi from the Canadian Institute for Substance Use Research.

ARE DRINKING GUIDELINES CHANGING? Countries like the UK, France, and Australia have lowered their alcohol recommendations. Ireland is even slapping cancer warning labels on alcohol starting in 2026. The World Health Organization notes a strong link between alcohol and over 200 health conditions, including cancer and heart disease.

With trends like Dry January and Sober October, cutting back on alcohol is becoming more popular. Tessa Weber, 28, from Austin, ditched alcohol for Dry January, slept better, and had more energy, leading her to keep it up. “It’s good to reevaluate your relationship with alcohol,” she says.

HOW MANY DRINKS CAN I HAVE PER DAY? Drinking raises the risk of several cancers. Alcohol turns into acetaldehyde in the body, damaging cells and promoting cancer growth. Following the government’s guidelines (two drinks per day for men and one for women) could prevent thousands of deaths annually.

Dr. Naimi sums it up: “If you drink, less is better when it comes to health.” So, as you unwind this weekend, maybe think about swapping that cocktail for a mocktail. Cheers to a healthier you!

Fitness

🏃‍♀️ Rise and Run with Helen Ryvar!

by Tobias Bautista

Helen Ryvar’s morning routine is more intense than a double-shot espresso. Every night, she preps her running gear, charges her phone, and sets her alarm for 4 a.m. By 4:15, she’s out the door, rain or shine. Why? Because she’s not your average runner—she’s a world record holder for consecutive half-marathons, currently at 743! That’s 21 kms. of running for more than 2 years straight!! 😱😱

Helen, a 43-year-old single mom of three from Wrexham, Wales, started running in 2020 during the pandemic. Fast forward four years, and she’s an inspiration to many, balancing her runs with her cleaning business and raising funds for her favorite charities.

Her secret? Consistency. “Run at the same time every day,” she says. “Fit exercise into your schedule so you don’t have a chance to skip it.”

Dr. Michael Joyner from Mayo Clinic agrees: “Find some protected time; it makes exercise part of the routine.”

Helen’s simple tips:

• Drink lots of water.

• Eat a balanced diet.

• Try magnesium salt baths for recovery.

She emphasizes listening to your body and staying active, even if it’s just a daily walk. Helen’s goal is to reach 1,000 consecutive half-marathons by January 2025. Until then, she’s enjoying her “nice fuzzy feeling” and making a difference with every run.

So, whether you’re hitting the pavement or just getting out of bed, take a page from Helen’s book and make every day a marathon of motivation. Here’s to a healthy weekend!

Games

🎯 Fun Brain Teasers

• Wordle: guess the random five letter word

• Connections: match four words of the same category

• Strands: word search but it depends on the category

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