TIPS TO QUIT SMOKING

 

Nicotine is the addictive drug in tobacco smoke that causes smokers to continue to smoke. Addicted smokers need enough nicotine over a day to ‘feel normal’ – to satisfy cravings or control their mood. How much nicotine a smoker needs determines how much smoke they are likely to inhale, no matter what type of cigarette they smoke. Along with nicotine, smokers also inhale about 7,000 other chemicals in cigarette smoke. Many of these chemicals come from burning tobacco leaf. Some of these compounds are chemically active and trigger profound and damaging changes in the body.
There are over 60 known cancer-causing chemicals in tobacco smoke. Smoking harms nearly every organ in the body, causing many diseases and reducing health in general.

Think positive

You might have given up before, but tell yourself that you’re really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Don’t be put off by a wedding, party or other time when you’d normally smoke.

Change your diet

Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.  

Change your drink

The same study looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some people find that simply changing their drink (for example, switching from wine to a vodka and tomato juice), affects their need to reach for a cigarette.

Identify when you crave cigarettes

A craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance or go to the bar. And think about this: the combination of smoking and drinking heavily raises your risk of mouth cancer by 38 times.

Get moving

A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.

Make non-smoking friends

When you’re at a party, stick with the non-smokers. "When you look at the smokers, don’t envy them," says Louise, 52, an ex-smoker. "Think of what they’re doing as a bit strange – lighting a small white tube and breathing in smoke."

Keep your hands and mouth busy

Nicotine replacement therapy (NRT) can make you twice as likely to succeed. As well as patches, there are tiny tablets, lozenges, gum and a nasal spray. If you like holding a cigarette, use an inhalator. Try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.


Credit to = google image/smoking
                  betterhealthchannel.com

AVOIDING HEADACHES

 

Headache is pain or discomfort in the head, scalp, or neck. Serious causes of headaches are very rare. Most people with headaches can feel much better by making lifestyle changes, learning ways to relax, and sometimes by taking medications.

Keep to your schedule

You might guess that manic Mondays are prime time for headaches, but weekends are a stealth contender. When you sleep in, everything gets pushed back a little—including your daily cup of coffee. Withdrawal headaches can be avoided by keeping to the same schedule every day. So set your alarm clock and embrace your caffeine addiction—after all, coffee is good for you. 

Breathe deeply 

The next time you’re steering toward a shouting match with your partner or are ready to tear out your hair over a deadline, take a break and a few calming breaths. It won’t just help your relationships: When you’re anxious, you take shorter breaths, and less oxygen means tighter blood vessels. Boom, headache. Keep your breathing calm and steady to avoid pain.

Don't linger at the pump

Many people are allergic to certain scents, with the most common symptom being—you guessed it—a killer headache. Three smells that tend to trigger reactions are gasoline, tobacco, and perfume. Stash a small vial of all-natural lavender or peppermint oil in your glove compartment to distract your senses when it's time to fill up the tank. 

 Slip on your shades 

A headache during a beautiful sunny day is the worst—but that sunshine can mess with your brain’s thalamus, which sends pain signals to your body. To stay safe from the glare, have polarized sunglasses with UVA/UVB protection at the ready. 

 

Stock up on herbs

For a classic herbal remedy, try 200 mg of active magnesium, which reduces muscle tension and spasms. It works best for headaches that you know are coming, like the menstrual kind, so you're able to take a dose the day before. Rosemary can ease the blood vessels, too. 

Credit to = google image/headaches

                  preventation.com

5 TIPS ON HEALTHY BREAKFASTS

Today, i wanna share some tips that i has read from internet and get from my friends. Breakfast is the most important thing that we must do. Breakfast can provide an energy to our body in doing daily activity. There are many tips that we can train our self to have the good breakfasts.

1) "Avoiding Fast food!"

Say farewell to the fast food places that beckon you on your way to work, and begin to make smarter choices at home instead. Consider breakfast as the way to fuel your day. A donut just won't do the trick. A sausage and egg biscuit will weigh you down, not get your motor running. If you think of breakfast as setting the course for the rest of your day, you'll start thinking healthy instead of fast, cheap, and convenient.

2) Settle for a Single Spread

If you're used to putting butter or margarine on your toast along with jam, preserves, or jelly, try skipping the fat-laden spread and just add the fruity stuff. You may find your toast is just as tasty without the added fat. Tip: Try an all-fruit spread. My pick is Pollaner Strawberry All-fruit.

3) Choose a Smarter Cereal

If you normally have a bowl of cold cereal, give hot cereal a try. Oatmeal is a great choice. It is rich in fiber, which will keep you feeling full, and does your health good by helping reduce cholesterol. Oats contain water-soluble fiber, and its carbohydrates release slowly into the bloodstream, helping to keep cravings from coming on fast. When choosing cold cereals, pick whole grain varieties for the extra fiber they provide. Tip: "Made with whole grains" doesn't mean the same thing as "100% whole grain." Choose 100% whole grain products as often as possible.

4) Pick a Better Bread

Choose whole wheat bread products in the morning to get off to a great start. Whole grains will help you stay fuller longer than refined carbs, plus they have more fiber. Have a whole wheat English muffin instead of a regular one, and top it with hummus, peanut butter, or reduced-fat cheese for a quick breakfast that will stick to your ribs (figuratively, of course). Tip: Broil an English muffin with cheese in a toaster oven for a few minutes for a quick breakfast grilled cheese.

5) Make Your Own Fast Food

Think of portable foods you enjoy that can serve as replacements for fast food. A low-fat vanilla yogurt cup and a cereal bar is a quick, convenient breakfast that's easy to take with you. Be creative! Even cottage cheese becomes portable if you wrap it in a whole-wheat tortilla; add some pieces of fruit before you roll it up for extra flavor, fiber, and vitamins. Tip: A turkey sandwich is a great choice for those "but I don't like breakfast" folks. A couple of slices of turkey breast on whole wheat bread with low-fat mayo will provide a balance of protein and good carbs to start your day off right. You may wish to add low-fat cheese, lettuce and tomato to make it even heartier.

There are many others tips that we can practices to our self in serving and taking our healthy breakfast. We can also use and try the supplements food that has many nutrition that can replaces our breakfast to give an energy in daily life.

Credit to = google image/breakfast
                  about.com

FRUITS AND BENEFITS

Hello, Today i wanna share something that i know about fruits and the benefits of these kind of fruit such as Apple, Avocado, Banana, and Blackberry. All these fruits has their own of functions. Many people just eat the fruit but don't know the real nutrition and benefits of this fruits.

 
Apple 
• Nutritional value (1 medium): 75 calories, 3 g fibre
• Disease-fighting factor: Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite.
• Did you know? An apple's flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don't peel your apple. Plus, the vitamins lie just beneath the skin.

Avocado
• Nutritional value ( ½ avocado): 114 calories, 4.5 g fibre, source of vitamin E and folate
• Disease-fighting factor: Avocados contain healthy monounsaturated fats that can help lower cholesterol levels when eaten instead of harmful saturated fats. For a heart-healthy boost, replace butter with avocado on your favourite sandwich.  
• Did you know? Babies love avocados. Their soft, creamy texture makes them easy to eat, and their high fat content helps with normal infant growth and development.

 Banana
• Nutritional value (1 medium): 105 calories, 3 g fibre, source of vitamin B6, potassium and folate
• Disease-fighting factor: With 422 milligrams of potassium per banana, these sweet delights have more potassium than most fruit and may help lower blood pressure levels.
• Did you know? People with rubber latex allergies may also be allergic to bananas since the two come from similar trees and share a common protein.

 Blackberry
• Nutritional value (1/2 cup/125 mL): 31 calories, 4 g fibre, rich in antioxidants
• Disease-fighting factor: Blackberries get their deep purple colour from the powerful antioxidant anthocyanin, which may help reduce the risk of stroke and cancer. Studies show that blackberry extract may help stop the growth of lung cancer cells.
• Did you know? The ancient Greeks called blackberries "gout-berries" and used them to treat gout-related symptoms.



Credit to = google image/friuts
                  canadianliving.com