water&health

Water forms a major component of the tissues and cells of the body. Without water the human body will survive only a few days. Water is also a key part of any weight loss program. Water is very necessary for helping the body remove fat, and for general overall health.

The average person should consume 8 to 10 eight-ounce glasses of water each day. Although water is the best “thirst-quencher,” other liquids (such as juices, milk, sodas, and teas) can help meet fluid needs. High sugar and high caffeine beverages are not the best choices because they can lead to increased urination.

the benefits of water:

warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions. Read further to explore information about hot lemon water benefits…

Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. Lemon water flushes out body toxins and thus is extremely beneficial for the body.

Lemon, a fruit popular for its therapeutic properties, helps promote your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of blood purifier. Lemon is a fabulous antiseptic bestowed on us by Mother Nature. Limewater juice works wonders for people having heart problem, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and then open your gateway to enjoy its health benefits.

Cigarette smoking was rare among women in the early 20th century and became prevalent among women after it did among men. In 2005, 20.3 million (18.1 percent) of women smoked in the United States.

Although fewer women smoke than men, the percentage difference between the two has continued to decrease year to year. Today, with a much closer gap between men’s and women’s smoking rates, women share a much larger burden of smoking-related diseases.

• Smoking is directly responsible for 90 percent of all lung cancer deaths in America each year. In 1987, lung cancer surpassed breast cancer as the leading cause of cancer deaths among women in the U.S.
• Current female smokers aged 35 or older are 12 times more likely than nonsmoking females to die prematurely from lung cancer.
• In 2007, an estimated 70,880 women will die of lung and bronchus cancer.
• Smoking is directly responsible for 80 percent of Chronic Obstructive Pulmonary Disease (COPD) deaths in women each year.
• In 2003, 51.2 percent of all COPD deaths were in women. This is the third year in a row that women have outnumbered men in deaths attributable to COPD.
• Current female smokers aged 35 or older are 10.5 times more likely than nonsmoking females to die from emphysema or chronic bronchitis otherwise known as COPD.
• Annually, cigarette smoking kills an estimated 178,408 women in the United States.
• Prevalence of current smoking in 2005 among adult female populations was highest among, non-Hispanic whites (21%), flowed by non-Hispanic blacks (17%) and Hispanics (11%).
• Women who smoke also have an increased risk for developing cancers of the oral cavity, pharynx, larynx (voice box), esophagus, pancreas, kidney, bladder, and uterine cervix.
• Women who smoke double their risk for developing coronary heart disease.
• Postmenopausal women who smoke have lower bone density than women who never smoked. Women who smoke have an increased risk for hip fracture than never smokers. Cigarette smoking also causes skin wrinkling that could make smokers appear less attractive and prematurely old.
• Women have been extensively targeted in tobacco marketing dominated by themes of an association between social desirability, independence, weight control and smoking messages conveyed through advertisements featuring slim, attractive, and athletic models.
• Teenage girls often start to smoke to avoid weight gain and to identify themselves as independent and glamorous, which reflect images projected by tobacco ads. Social images can convince teens that being slightly overweight is worse than smoking. Cigarette advertising portrays cigarettes as causing slimness and implies that cigarette smoking suppresses appetite.
• In 2005, 23.0 percent of high school girls were current smokers, meaning they smoked at least once in the 30 days preceding the survey.
• In 2003, 10.7 percent of mothers smoked during pregnancy. It is estimated that only 25 percent of women quit smoking once they become pregnant.
• Cigarette smoking during pregnancy can cause serious health problems for both mother and child, such as pregnancy complications, premature birth, low-birth-weight infants, stillbirth and infant death.
• Mothers who smoke can pass nicotine to their children through breast milk. Cigarette smoking not only passes nicotine on to the fetus; it also prevents as much as 25 percent of oxygen from reaching the placenta. Smoking during pregnancy accounts for 20 to 30 percent of low-birth weight babies, up to 14 percent of preterm deliveries and about 10 percent of all infant deaths.
• Additionally, infants are more likely to develop colds, bronchitis, and other respiratory diseases if secondhand smoke is present in the home or day care center. Maternal smoking has also been linked to asthma among infants and young children. The odds of developing asthma are twice as high among children whose mothers smoke more than 10 cigarettes a day.
• Reducing frequency of smoking may not benefit the baby. A pregnant woman who reduces her smoking pattern or switches to lower tar cigarettes may inhale more deeply or take more puffs to get the same amount of nicotine as before.
• The most effective way to protect the fetus is to quit smoking. If a woman plans to conceive a child in the near future, quitting is essential. A woman who quits within the first three or four months of pregnancy can lower the chances of her baby being born premature or with health problems related to smoking.
• Women who quit smoking greatly reduce their risk of developing smoking-related diseases and dying prematurely. In 2003, 48.9 percent of women smokers tried to quit smoking for at least one day.
  Women who quit smoking relapse for different reasons than men. Stress, weight control, and negative emotions, lead to relapse among women.
• A recent study found among middle-aged smokers and former smokers, with mild or moderate chronic obstructive pulmonary disease, both breathed easier after quitting. After one year the women who quit smoking had 2 times more improvement in lung function compared with the men who quit.

Quit Smoking

Why Quit?

One of the best things a smoker can do to Live Life Well is quit smoking. The health benefits of quitting occur for all smokers, regardless of age, sex or length of time that they have been smoking.

People who have already developed smoking-related health problems, like heart disease will also benefit from quitting.

• Within hours of quitting smoking the nicotine and carbon monoxide in your blood decreases, while the oxygen level in your blood increases.
• Within days your sense of smell and taste begin to improve, breathing and exercising become easier, even your chances of having a heart attack have been reduced.
• Within one month your circulation will improve and your blood pressure and pulse rate will decrease.
• Within three months, cilia (the small hairs inside your lungs) have begun to re grow. This improves your lungs’ ability to clean themselves. Lung function may be increased by up to 30 per cent.
• Within one year, your risk of a heart attack is reduced by half.
• Within 10 years your risk of dying from lung cancer is reduced by half.
• Within 15 years your risk of dying from a heart attack is equal to a person who has never smoked.

By choosing quit smoking, you will significantly reduce your chance of cancer, heart disease, stroke, emphysema and other lung disease.

You will also be less likely to have cataracts on your eyes, brittle bones, wrinkles, yellow teeth and bad breath.

Being a non smoker will reduce your chance of impotence, difficulty falling pregnant, and premature births, small babies and miscarriage.

If you are a parent, quitting smoking means you will lower your children’s risk of SIDS, ear infections, allergies, asthma, bronchitis and other lung problems, and reduce the chance they will take up smoking later in life.

Remember, it’s never too late to start Healthy life and be a non smoker. The sooner you quit, the better.

Thinking About Quitting

Why is Quitting So Hard?

Many ex-smokers say quitting was the hardest thing they ever did. Do you feel hooked? You’re probably addicted to nicotine. Nicotine is in all tobacco products. It makes you feel calm and satisfied. At the same time, you feel more alert and focused. The more you smoke, the more nicotine you need to feel good. Soon, you don’t feel “normal” without nicotine. It takes time to break free from nicotine addiction. It may take more than one try to quit for good. So don’t give up too soon. You will feel good again.

Quitting is also hard because smoking is a big part of your life. You enjoy holding cigarettes and puffing on them. You may smoke when you are stressed, bored, or angry. After months and years of lighting up, smoking becomes part of your daily routine. You may light up without even thinking about it.

Smoking goes with other things, too. You may light up when you feel a certain way or do certain things. For example:

• Drinking coffee, wine, or beer
• Talking on the phone
• Driving
• Being with other smokers

You may even feel uncomfortable not smoking at times or in places where you usually have a cigarette. These times and places are called “triggers.” That’s because they trigger, or turn on, cigarette cravings. Breaking these habits is the hardest part of quitting for some smokers.

Quitting isn’t easy. Just reading this guide won’t do it. It may take several tries. But you learn something each time you try. It takes will power and strength to beat your addiction to nicotine. Remember that millions of people have quit smoking for good. You can be one of them!

What is the Best Way To Quit?

It helps to be prepared and plan for quitting. Here are some key things to consider in developing your own quit plan:

Set a quit date

Set a date to quit and stop completely on that day. Choose a day when you have no events that may make it difficult to avoid smoking, such as a party. It’s also a good idea not to try to quit just before a stressful event, such as a job interview or exam.

Use nicotine replacement therapies (NRT)

Using NRT is a smart move. NRT comes in many different and easy to use forms including patches, gum, lozenges, sublingual tablet or an inhaler. Research shows that using NRT doubles your chances of successfully quitting, if used correctly.

Know your triggers

What are the behaviours that trigger your craving for a cigarette? These might be things like consuming alcohol, coffee or food, or feelings such as anxiety or boredom. Knowing some of your triggers helps you to plan ahead and manage these situations.

Plan your strategies

If you have tried to quit before, think about the strategies that worked well for you. What were the high-risk situations where you smoked and how can you plan to avoid them? It’s OK to excuse yourself to go to the bathroom or get a drink of water. A firm but friendly “No thanks, I am quitting smoking” is also OK.

A support network

Tell your friends, family and work mates that you are going to quit. Their encouragement will be helpful, especially during the first two weeks of quitting.

Smoke free zones

Over 80 per cent of NSW homes are smoke free zones. A ban on smoking in your home and car increases your chances of quitting successfully.

The nicotine and caffeine link

As your body is removing nicotine you absorb more caffeine. This means it is helpful to reduce your intake of tea, coffee and cola drinks by half. Read the labels on chocolate bars and energy drinks as some of these items also contain caffeine. An increase in caffeine levels may add to your feelings of restlessness or insomnia.

Five Keys for Quitting

Studies have shown that these five steps will help you quit and quit for good. You have the best chances of quitting if you use them together:

1. Get ready.
2. Get support.
3. Learn new skills and behaviors.
4. Get medication and use it correctly.
5. Be prepared for relapse or difficult situations.

1. Get Ready

• 1. Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.
  2. Don’t let people smoke in your home.

• Set a quit date.
• Change your environment.
• Review your past attempts to quit. Think about what worked and what did not.
• Once you quit, don’t smoke—NOT EVEN A PUFF!

. Learn New Skills and Behaviors

• Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
• When you first try to quit, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.
• Do something to reduce your stress. Take a hot bath, exercise, or read a book.
• Plan something enjoyable to do every day.
• Drink a lot of water and other fluids.

4. Get Medication and Use It Correctly

Medications can help you stop smoking and lessen the urge to smoke.

• 1. Bupropion SR—Available by prescription.
  2. Nicotine gum—Available over-the-counter.
  3. Nicotine inhaler—Available by prescription.
  4. Nicotine nasal spray—Available by prescription.
  5. Nicotine patch—Available by prescription and over-the-counter.

• The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit smoking:
• Ask your health care provider for advice and carefully read the information on the package.
• All of these medications will more or less double your chances of quitting and quitting for good.
• Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.

Many young people go on a crash diet to lose weight without knowing the adverse ef

fects that it can cause on your body. The notion that the solution to weight loss is a crash diet or the ability to stay off food is totally wrong and erroneous and should be avoided as it leads to serious health problems. To lose weight you need not deprive yourself of food or starve yourself. The solution is moderation and it involves making five simple changes in your daily food habits.

1. Don’t torture your body. You might think that the less you eat the more you will lose weight. You might go on an extremely low calorie diet and completely avoid anything that carries high calories. Well you will lose weight but then your body will be weak. If you make a habit of consuming fewer calories than your body requires, your body will automatically go into the ’starvation mode’, which will definitely result into weight loss but you will be losing not fat but important components of your body like water and muscle. Thus although your size and your weight goes down, the fat still remains. With the result that you will experience lethargy, weakness, Fatigue, hunger pangs, headaches and loss of concentration. Thus try to avoid extremely low or extremely high calorie foodJust stop torturing yourself.

2. Balance your diet. Eat more of low calorie high fiber foods such as salads and fresh fruits with each meal. Avoid salad dressings. Eat more of whole grain food and also try out vegetable soups, which are great if you are on a diet. Avoid red meat (beef, pork, ham, sausage), organ meat (liver, brain, kidney) and egg yolks since they are bad for your health as they fall into the saturated fat category. These foods contain high level of calories. Saturated fats, oily stuff, sweets, ice cream and chocolates should be avoided as far as possible. Include sprouts in your food intake, as they are rich in protein.

3. Don’t skip meals. Don’t commit the mistake of skipping meals. If you are thinking that if you skip one meal you might work towards losing some weight but it is quite the opposite. Because when you eat you tend to eat more and this might work against all your efforts of losing weight. Breakfast is one meal that’s very important because as the first meal of the day it helps you to raise your energy levels and provides you energy for the rest of the day. Dinner should always be light. Your body burns few calories while you sleep and if you consume excess calories at dinner, it can easily get stored up in the body as fat.

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