Your lungs and cardiovascular system begin repairing themselves within minutes of your last cigarette. Within 8 hours, your blood pressure begins falling to a healthier range and high levels
of toxic carbon monoxide gas in your bloodstream drop. In a day, your heart attack risk begins to fall. Within two days your sense of taste and smell sharpen. Within a month, your lungs will work better
and you should be coughing less, feel more energetic and have less congestion and shortness of breath.
Plus benefits
Quitting smoking has countless health benefits. Significantly reduced threat of cancer or heart disease, an improved sense of taste and smell, better endurance and fewer colds and infections are just a few. You will also reap confidence-boosting rewards such as fresher breath, younger-looking skin and no more tobacco smell on your clothes.
Repair plan
If you've smoked an occasional cigar, quitting will probably wipe out most cigar-related risks within a few years. But for long-term heavy cigar smokers, the heart disease and lung cancer risks may not, fall to that of a non-smoker's for decades.
Plus benefits
Stop smoking cigars and you'll not only lower your risk of mouth and lung cancers but also save money, banish cigar breath, and leave your clothes, car and house smelling much better.
Repair plan
Losing touch with your body's natural hunger and satisfaction signals can lead to chronic overeating - and unhealthy extra pounds that can lead to diabetes, heart disease and other serious conditions. When Swedish researchers compared the eating habits and weights of 4,359 people, they found a consistent pattern: overweight people ate more snacks than normal-weight people. And if you snack on junk foods, you're also flooding your body with trans fats and saturated fats, excess sodium and sugars and refined carbohydrates.
Can I undo it? Yes
With determination, anyone can fix bad eating habits and get to a healthier, more natural weight. By acknowledging the psychological issues behind your snacking, you'll find that there are other choice besides eating that provide what you need. And by paying attention to your hunger signals and switching to healthy snacks, you can boost nutrition, control cravings, lose weight and avoid energy slumps.
Plus benefits
Your weight will fall to a healthier level. You'll replace unhealthy trans flats, saturated fat, sugar, refined carbohydrates and extra sodium with nutritious, high-fibre fare.
Repair plan
of toxic carbon monoxide gas in your bloodstream drop. In a day, your heart attack risk begins to fall. Within two days your sense of taste and smell sharpen. Within a month, your lungs will work better
and you should be coughing less, feel more energetic and have less congestion and shortness of breath.
Plus benefits
Quitting smoking has countless health benefits. Significantly reduced threat of cancer or heart disease, an improved sense of taste and smell, better endurance and fewer colds and infections are just a few. You will also reap confidence-boosting rewards such as fresher breath, younger-looking skin and no more tobacco smell on your clothes.
Repair plan
- Treat it like an addiction, not a habit Non-smokers - and oddly, many smokers themselves-often fail to understand how thoroughly addictive smoking can be. Ending a long-running smoking habit cannot be done casually. You need to prepare yourself mentally and physically, and to have a strategy, a support team and a plan B in case some methods fail.
- Get help and support You can get nicotine-replacement therapy - patches, gum, nasal spray, inhalators, lozenges or microtabs - over the counter or, for a certain period, on prescription form your GP or NHS stop-smoking facilities. Some prescription drugs can also help you to quit and counteract cravings. using these treatments, doubles your chance of success -- with treatment and the support of stop-smoking services, you are up to four times more likely to succeed.
- Take care of yourself Get plenty of sleep, exercise every day, drink plenty of water and stay busy; this will give rewards that help to replace whether benefits smokers feel they get from the habit.
- Time it right Plan to start your life as a non-smoker during a calm period.
- Eat lots of fruits and vegetables Studies show that smokers and former smokers who eat plenty of produce, in a variety of brilliant colours, have lower rates of lung cancer. The reason? Probably the protective antioxidants in fresh fruits and veggies.
- Try 'nicotine fading' If nicotine cravings have kept you from quitting in the past, this longer-term, slower-quitting technique could help. Use a nicotine patch or gum to help you to become accustomed to life without cigarettes as you gradually step down your nicotine exposure. Keep using the patch or gum for as long as you need to, being sure to follow the package directions.
- Remember, a lapse isn't a failure Most successful quitters have lapsed many times. Use the lapse to discover your personal obstacles to quitting, and create a plan for dealing with your needs. If you use cigarettes to relax, try a walk, a phone call or a piece of fruit instead. If it was part of your after-meal routine, replace it with a cup of tea.
current Habit
I enjoy a good cigar every now and then
Damage done
Even if you don't inhale, smoking the occasional cigar are bigger than cigarettes, take longer to smoke, use tobacco that's aged and fermented, and are rolled in slower-burning wrappers, a single large cigar emits up to 20 times more ammonia, 5 to 10 times more cadmium (a carcinogenic metal) and up to 80 to 90 times more highly carcinogenic nitrosamines.
'All smokers, whether or not they inhale, directly expose the lips, mouth, throat, larynx and tongue to smoke,' says a definitive US National Cancer Institute report on cigar smoking. 'In addition, smoke constituents in the saliva are swallowed into the oesophagus.'
If you smoke one or more cigars every day, you've raised your odds of heart disease, serious lung problems and a wide variety of cancers, on virtually every part of your body that is exposed to tobacco smoke, from your lips, tongue, mouth and throat to your oesophagus, larynx and lungs. The more you smoke, the higher the risk: while one or two cigars a day doubles your risk of cancers of the mouth, puffing three or four raises your risk to more than eight times above normal; smoking five or more cigars a day boosts it to 16 times higher than that of non-smokers.
Can I undo it? For the most part
Damage done
Even if you don't inhale, smoking the occasional cigar are bigger than cigarettes, take longer to smoke, use tobacco that's aged and fermented, and are rolled in slower-burning wrappers, a single large cigar emits up to 20 times more ammonia, 5 to 10 times more cadmium (a carcinogenic metal) and up to 80 to 90 times more highly carcinogenic nitrosamines.
'All smokers, whether or not they inhale, directly expose the lips, mouth, throat, larynx and tongue to smoke,' says a definitive US National Cancer Institute report on cigar smoking. 'In addition, smoke constituents in the saliva are swallowed into the oesophagus.'
If you smoke one or more cigars every day, you've raised your odds of heart disease, serious lung problems and a wide variety of cancers, on virtually every part of your body that is exposed to tobacco smoke, from your lips, tongue, mouth and throat to your oesophagus, larynx and lungs. The more you smoke, the higher the risk: while one or two cigars a day doubles your risk of cancers of the mouth, puffing three or four raises your risk to more than eight times above normal; smoking five or more cigars a day boosts it to 16 times higher than that of non-smokers.
Can I undo it? For the most part
If you've smoked an occasional cigar, quitting will probably wipe out most cigar-related risks within a few years. But for long-term heavy cigar smokers, the heart disease and lung cancer risks may not, fall to that of a non-smoker's for decades.
Plus benefits
Stop smoking cigars and you'll not only lower your risk of mouth and lung cancers but also save money, banish cigar breath, and leave your clothes, car and house smelling much better.
Repair plan
- Commit to never buying cigars again when you run out of your current stock, switch to a healthier pastime, such as sipping a good glass of wine. Unlike cigarette smoking, smoking cigars is usually an occasional vice, not a dependency, making quitting a little easier.
- Don't buy into the cigar culture While it might seem that the occasional cigar with the fellows is bold, classic, even elegant, it isn't. There are many better ways of showing solidarity with your friends and associates that won't do such harsh damage to your body.
- Downsize Can't give up the occasional cigar? Smoke the smallest size possible.
- Monitor for the effects of past smoking Get regular blood pressure an cholesterol checks to catch heart disease risks early. Tell your doctor about your smoking history and watch for lung cancer warning signs, such as constant chest pain, shortness of breath or coughing up blood.
- Be sure your dentist checks for oral cancers Stay alert for oral cancer warning signs such as a sore on your lips, gums or inside your mouth that won't heal; a thick spot in your cheek; numbness; difficulty swallowing; or a feeling that something's caught in your throat.
CURRENT HABITI snack all the time, whether or not I'm hungry
Damage done
Damage done
Losing touch with your body's natural hunger and satisfaction signals can lead to chronic overeating - and unhealthy extra pounds that can lead to diabetes, heart disease and other serious conditions. When Swedish researchers compared the eating habits and weights of 4,359 people, they found a consistent pattern: overweight people ate more snacks than normal-weight people. And if you snack on junk foods, you're also flooding your body with trans fats and saturated fats, excess sodium and sugars and refined carbohydrates.
Can I undo it? Yes
With determination, anyone can fix bad eating habits and get to a healthier, more natural weight. By acknowledging the psychological issues behind your snacking, you'll find that there are other choice besides eating that provide what you need. And by paying attention to your hunger signals and switching to healthy snacks, you can boost nutrition, control cravings, lose weight and avoid energy slumps.
Plus benefits
Your weight will fall to a healthier level. You'll replace unhealthy trans flats, saturated fat, sugar, refined carbohydrates and extra sodium with nutritious, high-fibre fare.
Repair plan
- Reacquaint yourself with hunger if you've lost touch with feelings of hunger and satisfaction, try postponing eating until your stomach is truly hungry and your body is craving fuel.
- Before you eat, rate your hunger on a 1-to-10 scale On the hunger scale, 1 is 'straving, feeling light-headed'; 5 is 'comfortable'; and 10 is 'so full I feel sick'. your goal: eat only when you reach a 3.
- Stop eating well before you're stuffed Finish when you reach a 6 on the hunger scale - just a little bit full. You'll eat less - and be truly hungry again in time for your next meal or snack.
- Satisfy emotional hunger the right way Much of snacking is related to stress, boredom, even sadness or depression. If you need a psychological boost, don't turn to chocolate. Treat yourself to relaxation or fun: take a walk, call a friend or make plans to socialise. Express anger, sadness and other emotions to a confidant, a diary or the one who's triggering your feelings.
- Put a stop to mindless eating If snacking is simply a long-held bad habit that helps you to get through the day, it's time to ban crisps, biscuits and all other snacks from every room except the kitchen or dining room. If you can't take a break, and chewing and drinking are a comfort, turn to sugarless chewing gum and tea or ice-cold water.
- Replace junk food with real food Throw away crisps, crackers, biscuits and sweets. Instead, stock fruit, veggies, whole-grain crackers, nuts and low-fat or fat-free dairy products. Make your snacks beneficial to your health.
- Plan snacks like real meals Try healthy, high-fibre fruit and fresh vegetables such as baby carrots or cherry tomatoes, and for a more substantial snack, perhaps some whole-grain crackers with a dab of peanut butter. Put your snack on a plate, pour a glass of water or a cup of tea, and sit at the table to enjoy it.
No comments:
Post a Comment