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Category Archives: Health

So Difficult to Stop Smoking

Shortly after you finish smoking a cigarette, your body begins to show signals of withdrawal. You begin to crave another cigarette to overwhelm these symptoms, beginning a vicious cycle of dependence. Most smokers experience the first signs of withdrawal within hours of their last cigarette

It might seem difficult to find new approaches to handle your stress. Do you catch a smoke when you’re feeling stressed or nervous? Strain, whether it’s from your work, relationships, caregiving burdens or simply plain fast paced living, can cause you to look for fast and easy alleviation. But in the long term, smoking will only enhance your stress. To successfully stop smoking, you might need to re think your stress management choices before you stop.

Consider these tips:

Stop and take a deep breath. Taking five to 10 deep breaths is a great beginning to pressure alleviation. In addition, you get the advantage of inhaling clean air into your lungs without those dangerous compounds!

Go for a walk. Physical activity can release a substance in your body that improves your mood and relieves tension. Walking for thirty minutes a day can be a healthy distraction, burn off extra calories and help your heart.

Try to relax. Pressure can make your muscles stressed. Relax them by stretching, deep breathing, doing yoga, obtaining a message or even closing your eyes and visualizing yourself in a peaceful area.

Call a buddy. Talking through your highs and lows with family, friends or maybe a support group may give you comfort and positive reinforcement.

Cut back on caffeine. Caffeine is a stimulant that may raise your heart rate along with your tension. When you’re attempting to manage your stress, caffeine can make you tense, keep you up at night and may even cause you to want to smoke.

Take care of your own body. Drink lots of water, eat healthy and get enough sleep. You’ll feel more energized and prepared to take care of pressure.

Below are some other questions to think about as you organize your smoke free life.
Does smoking:

Supply ways to meet people or hang out with a group?
Distract you when you’re feeling lonely?
Help you control your weight?
Boost your self-confidence?
Give you something to do with your hands or alternative physical habits?
Serve as a companion to coffee or booze or look like the thing to do after a meal?
Give you something to do while you’re driving?

Below are some great alternatives to deal with quitting smoking:

Rethink your social breaks. Should you smoke with friends to be social or with coworkers in your lunch break? It is essential to let them know that you’re attempting to stop and encourage them to join you. In case it becomes too difficult to spend time in these areas where you typically smoke, think about altering your schedule or taking your breaks with nonsmokers.

Some Fruits Help Reduce High Blood Pressure

Strawberries

Strawberries are a great ally in treating and preventing hypertension. At least, 8 strawberries contain 240 mg of potassium and 1.44 mg of sodium, a great proportion to sustain a blood pressure.

Papaya

A papaya comprises 781 mg of potassium, a mineral, and electrolyte that helps to regulate hypertension. In fact, the American Heart Association suggests we get 4,700 mg of potassium a day to control our blood pressure. Consume fresh papaya on an empty stomach for about one month, will lower the risk of having cardiovascular diseases, and is an efficient remedy for hypertension.

Blueberries

Blueberries are relatively low in sugar while being high in fibre and heart-healthy antioxidants. Previous studies have revealed that ladies who consumed more than three servings per week of blueberries (and strawberries) had a 32 percent lower chance of having a heart attack. The benefit was due to flavonoids in the berries recognised as anthocyanin, which are antioxidants that give these fruits their characteristic red and purple hues.

Spinach

Fresh and leafy spinach, is low in calories, high in fibre, and packed with heart-healthy nutrients like potassium, folate, and magnesium – essential components for reducing and controlling blood levels. Want an easy way of consuming more of this excellent green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.

Stress Can Be Cardiovascular Risk Marker

Stress gives direct physiological effects on the heart and arteries. It rapidly activates the stress hormones viz. adrenaline and cortisol. Increase heart rate, blood pressure and breathing, gives a burst of energy.

1. High Blood Pressure: Anxiety and stress make the heart work harder. The body’s “fight or flight” response is triggered – increasing blood pressure, body tenses causing heart to beat faster. High blood pressure leads to coronary artery disease and hypertensive heart disease.

2. High Cholesterol Level: Stress releases fatty acids and glucose into the bloodstream. These can be converted into natural fat and cholesterol creating deposits that decrease blood flow.

3. Individuals start smoking, overeating, consuming caffeinated beverages, self-medicate with drugs or alcohol and lead a sedentary lifestyle which increases blood pressure and may damage artery walls..

4. Damage to Arteries: chronic stress causes direct aging of arteries which elevate blood pressure and heart disease.

5. Inevitable Signs of Aging: wrinkles, weak muscles, poor eyesight, and more.

6. Depression: Not being able to stop thinking about the worries and unable to sleep properly.

When the body is under the stress response, cortisol and insulin levels rise. These two hormones tend to track each other, and when cortisol is consistently elevated under a chronic low-level stress response, you may experience difficulty losing weight or building muscle.

Tips for Reducing Stress

• Keep positive and realistic attitude
• Start an exercise
• Consult Doctor for guidance from a trained therapist
• Meditation
• Spend more time with love one or friends
• Quite smoking, alcohol

Decide to Stop Smoking

The smoker’s metaphor for jumping in the deep end is his commitment to never having another smoke… ever. Facing this reality is when the smoker realizes he can no longer touch the bottom, you might say. And as with the swimmer… after the initial struggle, he too will begin to relax and experience the joys of becoming a non-smoker… providing he’s committed to weather the storm.

In either case, it’s the seriousness of the commitment which empowers you… thereby awakening nature’s way of giving you everything you need precisely at the time you need it. It’s a jumping in the deep end kind of a thing. Take it to heart and you’ll give yourself a fighting chance to succeed.

I challenge you to make the following commitment… but only when you are seriously ready to jump in the deep end and decide to stop smoking.

Write down the following bold commitment on a piece of paper. Keep it with you and read it when you first wake up each morning and before you retire each evening.
I will quit smoking.

• I fully commit to completely stop smoking for the period of one month (30 days).

• With all my mind and energy, I will each day seek out and enjoy all the benefits that go along with this commitment, by moving forward and not looking back.

• I realize there will be difficult moments, but I will find a way to get through them… others have done it, and they are no better than I.

• At the end of this period, but not one day before, I will make the decision to continue my journey of getting my living back, or I’ll decide to start smoking again.

Manage Stress With Breathing

Some call it pranayama, yogic breathing, counting to ten, no matter what you call it, slowing down the breath changes the physiology of the body. To begin, notice how you are breathing. Are you breathing from your chest or abdomen? Is it a quick shallow breath or a deep long breath?

There are many exercises you can do on your own and anywhere you are. One of my favorites is to place your hands on your tummy and forcefully push out all of the breath you possibly can. (Placing your hand on the abdomen helps you know whether you are doing the exercise correctly). Hold this exhalation for three seconds. Now breathe into your abdomen and feel your hands being pushed out. Hold this inhalation for three seconds. Get in touch with this deep breath. Once you’re comfortable breathing this way, you don’t have to place your hand on the abdomen.

Most of the lung’s capacity to store air is in this deep part of the chest cavity, yet most of us don’t breathe deeply enough to benefit. By forcefully pushing out all of the stale air that is in this cavity, you will receive a lot more oxygen. Be careful not to over exert because the increased oxygen can make you light-headed. If you feel any dizziness stop immediately.

Once you get the hang of that exercise, you can try pulling the breath into your chest and upper lung area. Once you have fully inhaled, hold for three seconds. Continue to practice inhaling and exhaling from this area with long, slow breaths, holding each inhalation and exhalation.

When you have a good feel for doing both of these exercises, put them together in a four part breath. Start by breathing into the deep bottom of the lung and slowly fill up the whole lung with oxygen into the upper part, as well. Hold for five seconds. Now gently exhale from the bottom first (feeling your hands being drawn into the abdomen), then exhaling the upper portion of the lungs.

Do this three times for right now and notice how you feel. Once again, the extra oxygen in the blood supply may make you a little dizzy at first, but as the body gets used to the oxygen, this feeling will disappear.

Kids To Eat Healthy

The earlier you get kids to make better choices the easier it is to get them to practice good eating habits. If you can convince your children to eat healthy fruits and vegetables without a worry then you won’t have to deal with the struggle of introducing them to new foods. It should be easy to get them to eat healthy. Yet when your child neglects to eat healthy foods then you have a problem. Figure out how to convince them to eat healthier foods. For instance, you can serve them vegetables at dinner with mashed potatoes. Tell your child to mix their vegetables such as corn and broccoli with their mashed potatoes to mask the taste. After some time they should get used to eating these foods and eat them without any trouble.

Getting kids to eat healthy starts with the parents, that means you. In order to motivate your children to eat healthy they have to watch your eating habits. Children mirror what they see their parents doing more than you think. This means that you want your children to see you eating healthy so that they know it is a good thing to do as well. Casually eat vegetables at dinner, even the ones that you don’t like. Show your commitment and become a good example for your child. You want to ensure that they are looking at eating healthy positively and not in a negative manner.

Portion control is something that you want to teach your children early on in life. Let your kids know that it is fine to feel stuffed, but to stop eating once they feel satisfied. If your child keeps on demanding food then you may have to be a bit strict and control how much they eat. Figure out how much a child at a certain age should eat and try to control their meals within that portion size. Exercise helps reduce hunger when it is not necessary. So go out and play catch, walk, or complete some form of exercise with your child so that they can break a sweat and exercise a bit.

Smoking Messes Up Your Digestion

1. The Look To Die For

Cigarette smoke, unless you are doing something very wrong and/or original, comes through your mouth. That smoke slowly cooks your face, gives it a nice yellow hue.

Your mouth is a starting point of your digestive system, and the first thing smoke does, it gets rid of that boring white color from your teeth.

You might say that more color is good and yellow smile is like a yellow sun. If you get tired of brightening the day for everyone with your sunshine colored smile – a bit of elbow grease, stain remover and you are as good as new.

2. More Teeth, More Problem

The bigger problem is that smoking decreases the amount of air in your gums and stimulates growth of bacteria.

That’s why gum disease and tooth loss in adults is much more common in smokers. The most common excuse for smoking is “it calms me” but face it – smoking only creates problems and these problems just keep piling up.

But that is not important to you – you prefer smoothies anyways. Let’s see what cigarette smoke does to your stomach.

3. Feel The Burn

Your stomach is a bucket of acid which you use to digest food. It’s in your best interest to keep that acid in this bucket. You have a special valve that does that. Smoking allows acid to flow into food pipe.

You have things to do and you can’t spend every waking moment smoking but you still want to feel that great feeling. You are in luck as for those times when you are not sucking on a cigarette, smoking has conveniently weakened this valve.

This way smoking lets you realize your childhood dream of being a dragon by giving you a near constant heartburn.

Sinus Headaches

Although there are several home remedies that work to treat sinus headaches and infections, it is important to seek medical care as early as possible if you are uncertain about the cause of your symptoms or if there is considerable severity of the infection. Symptoms of a severe infection may include high fever, if high pain persists or if there is swelling in the face.

In some cases, a CT scan will be taken to get images of the sinuses but most of the time a physical examination and medical history are usually enough to make a diagnosis. Some doctors may advise you to do a CT scan anyway to confirm the diagnosis and rule out any other possibility.

Self-care at home through the use of home remedies, as well as prescription medications to control pain and inflammation is all that is needed to treat most cases of sinus headaches.

Some things you can do to alleviate the pain and help in recovery are:
• Stay hydrated by drinking lots of fluids and sipping on water throughout the day.
• Use salt water (saline) nasal sprays.
• Breathe humidified air by using a humidifier (devices that emit water vapor or steam to increase humidity) if you live in a particularly dry place.
• Nasal irrigation which flushes out mucus can help relieve symptoms.
• Use of over-the-counter medications that can be prescribed to you by your primary care physician

If your symptoms do not show any signs of improving even after the treatment or if symptoms get worse, you should definitely get in touch with your doctor as the problem could be more severe than initially presumed.

There are a few things you can do to minimize the risk of suffering from the symptoms associated with this condition:

Practicing good hygiene such as washing your hands often can help to prevent colds and infections in the upper respiratory system.

Staying hydrated by drinking plenty of fluids and using an air humidifier can also help promote efficient drainage of fluids from the sinuses minimizing the risk of infection.

Stay Hydrated

1. Lowers You Risk of Heart Attack:

When your arteries get clogged-up with plague, it can lead to the onset coronary disease and eventually, a heart attack. Since the heart is one of the most important organs in your body, it is important to keep it healthy.

One of the best ways to prevent coronary disease, in addition to changes in your diet, is to drink more water. According to the American Journal of Epidemiology, drinking more water is associated with a decrease in the risk of coronary disease.

The reason for this is that proper hydration keeps your blood thin and flowing. When you do not have enough water in your body and dehydration sets in, your blood becomes thick and does not flow well. This gives plague the ability to build-up much easier.

2. Helps Control Appetite:

The mechanism in our body that controls thirst is not that good, especially as we age. In fact, one of the biggest health issues of aging adults is chronic dehydration due the fact that their body is not telling them to drink. The signal is rather to eat something. So, they have food rather than water to satisfy the urge.

So, if you feel like you need to eat something, try drinking water first and see how you feel. In most cases, that urge to eat goes away because your thirst has been satisfied and your belly is full.

Avoid substituting a high calorie drink like soda or sports drinks over water. Drinking water will reduce your calorie intake. It will also allow you to burn calories more efficiently as well as keep everything in your intestinal track moving normally. You know what that means.

3. Maintains Vital Functions In The Body:

Over 50% of your body is comprised of water. Without it, you will die. Water helps with critical functions like maintaining body temperature, transferring nerve impulses, delivering critical nutrients, providing a cushion for your vital organs, and aiding in the digestion and processing of foods, just to name a few.

On hot days, your body can lose a significant amount of water through sweating. This is the body’s way of cooling itself. Not drinking enough water can disrupt and shut down bodily functions. If left untreated, this can lead to heat exhaustion and heat stroke, which can lead to death.

Heredity Obesity

I thought that I was doomed to be obese for life, followed by all the obesity related illnesses like diabetes, heart and kidney problems.

If what the experts say is true, then it must have been a miracle that I managed to lose all my weight.

No, it is not a miracle; it is the food that we eat.

My mother grew up obese as a result of her high carbohydrate diets, and as she brought me up, she put me through the exact same high carbohydrate diets, hence leading me down the road of obesity.

It is not anyone’s fault, just simply because we were all misled, we give our children what we eat and the same exact food that made us fat and obese is going to make our children obese, and the cycle continues generations after generations.

The experts then tell us it is in our genes, our children inherit our “obesity” genes.

My opinion is our children inherit our diet. The exact same food that we eat and made us fat and obese will surely make our children obese.

The main cause of our obesity is because we are eating too much carbohydrate.

Carbohydrate is the main cause of our obesity, once I cut out carbohydrate from my every day food, my weight start dropping.

As soon as I adopt a low carbohydrate lifestyle, I lost over 20 kilograms in 7 months; I was also given a clean bill of health. Good bye to my high blood pressure, high cholesterol, high triglycerides (fat) level in my blood.