The predicted surge of medical emergencies begins. As the holiday season progresses, so do the number of flu cases rise. Most notably, cardiologists are on the alert. And they have a warning: Do no harm to yourself by guarding your heart.

Compiled from a series of interviews over the past years, here is what the health experts say:

 1. Stay active. The sofa is not your best friend. What is worse than a virus in terms of wreaking havoc on one’s health is the habit of sitting. Do not sit longer than 20 minutes — whether you are at home, in a car, travelling by bus or inside a plane. Get up. Move around. Blood that pools in your bottom impedes circulation. So, keep moving. If space permits, do some stretching. Obviously, a car can be challenging to move around in. So, with each stop on the road, get out and stretch those legs.

2. Exercise. Whatever your day might look like, devote 30 minutes for exercise. This daily habit will keep you in good shape for the rest of your life. Yes, the best gift you can give yourself is that of good health.

3. Manage your stress levels. Take time to focus on your controlled breathing. Do the recommended five counts inhale, hold three counts, exhale five counts. This is a sure-fire technique to bring down your blood pressure and manage your anxiety levels. 

4. Control the sugar. Limit sodas, sugary drinks, baked goods and candies. If you cannot avoid them, then control your intake. Would you consider taking one tablespoonful of dessert? This is done in order to avoid any spikes in your blood sugar levels. But if you want to give in to a little indulging, here is a diet hack: Have a big serving of greens and cut the carbohydrate serving of rice or pasta. Only then can you reward yourself with that generous slice of cake. Drink a cup of hot ampalaya tea right after.

5. Watch the waistline. Take one full glass of warm water before a meal. Eat a half or whole apple before serving yourself any cooked food. This is designed to curb your food cravings. It is also fiber-rich. In this way, you will eat less. 

6. Balance your food choices. Remember that your plate should have proportionate amounts of veggies, meat and carbohydrates. But if you are truly health conscious, half of your plate should be vegetables.

7. Walk away from bad habits, such as smoking/vaping, alcohol and food-bingeing as well as prohibitive drugs.

8. Get sufficient sleep. Try to put in at least seven hours of sleep. Your body and brain need to recharge.

9. Remember to take your supplements — multivitamins and minerals. For extra care, include powerful anti-inflammatories, such as turmeric and berberine.

10. Teatime is best with well-known health aids. Potent teas are turmeric, green, ginger, tarragon, oregano and peppermint.

11. Manage the mood. Try for some quiet time. You owe it to yourself. Silence is a powerful healer. 

12. Write a letter to yourself. Tell the child in you that you are lovable and are loved — no matter how traumatic your childhood. That you deserve only the very best.  More importantly, remind yourself this: You will not settle for anything less.