How to Go Back to Your New Years Resolutions and Succeed

Is anyone still keeping up with their New Year’s resolutions? Probably not. However, as it’s now Lent and all, now is a great time to pick up your resolutions again – and actually make them stick. According to certified fitness and nutrition specialist Erika Nicole Kendall, who writes the award-winning blog A Black Girl’s Guide to Weight Loss, ‘The reality is, while most resolutions are noble and honest declarations of things we genuinely need to change in our everyday lives, they are far more complex than we originally estimated. The most popular of resolutions – quitting smoking, exercising regularly, being more responsible with money, and eating healthier – are usually massive umbrellas under which we’d find other, more complex, less cutesy-sounding things. Either way, if we want to accomplish these huge goals, we have to dig a little deeper.’ So how do you approach your wellness goals in a sensible and achievable way?

 

1. Join the Gym: Kendall notes, ‘I know you wanted to hit that gym five days a week, but the gym just ain’t for everybody. It can be out of the way, it can be boring, you could feel out of place – a major deterrent – or the gym staff aren’t very helpful or encouraging, any number of things could happen that make you feel less and less like you should be there. No worries! Instead of committing to doing this thing that you can’t stand, commit to trying a new activity every week, once a week, until you find something you love in a community that welcomes you. For some, that’s crossfit. For others, that might be Zumba. Pole fitness, Hip Hop Dance, Black Girls Run! (or Black Men Run), Yoga, Pilates, Tango, Boot Camping it, whatever. Being active is supposed to be enjoyable, and most people don’t stick to it because, quite frankly, it isn’t for them. Pleasure is the first part of commitment when it comes to healthy living, so testing out different activities until you find the best one for you has the dual benefit of being fun and helping ensure your ability to commit.’

 

2. Eat Healthier: ‘I know you said you wanted to eat healthier,’ says Kendall. ‘But, if you’re someone who lives that microwave-love-life, and have done so for a long time, then guess what? It might not go down like that. In fact, I can see three major challenges: 1) You have no idea how to cook the things you’ve bought, so they sit in your fridge until they go bad. 2) You have no idea how to store the items you’ve bought, so they go bad quickly and attract flies; and 3) You underestimated how much time and how many resources it took to learn to cook, so you wind up not being able to put the proper amount of energy into learning…thereby feeling like you’ve wasted your money. All three wind up being deterrents to your ultimate goal, and that’s eating better. How can you fix this? Instead of going cold turkey, go lukewarm turkey – commit to learning to cook one new veggie per week or, even better, commit to adding some colourful raw veggies to your dinner every night…Before you know it, you’ll not only be adding more veggies to your nutritional arsenal, but you’ll also be learning new cooking techniques, too!’

 

3. Quit Smoking: Kendall points out that quitting smoking ‘oftentimes falls in the same line as eating better – most people fail at changing their habits on both fronts because they don’t acknowledge how closely linked their habits are to their ability to manage stress. Stress eaters, smokers, and drinkers are a thing, and they have costly repercussions to not only your health, but your wallet. Learning stress coping mechanisms can not only help you identify when you’re reaching for your weapon of mass destruction, but also give you workarounds to help you make the better choice altogether. Books like The Gift of Imperfection can inadvertently help you understand what stresses you out, and the best plan of attack.’

Categories: commit, eat healthier, eat healthy, fitness goals, kendall, learning, quit smoking, quitting smoking, Resolutions, week

7 Smoking Cessation Methods You Might Not Have Considered

Nothing takes its toll on your mental health quite like trying to quit smoking. However many times you choose the traditional methods, you find yourself slipping back into your old ways and that failure can make you feel pretty badly about yourself. If this sounds all-too familiar, why not try a new method or tool for quitting smoking? Some newer approaches show promise, while other methods are as old as time. Make sure you research alternative methods in detail, as some are not as effective as others. Still, everyone is an individual, so if nicotine replacement therapy and quit smoking programmes alone aren’t working for you, consider these other alternative methods for quitting smoking:

 

1. Gradual Withdrawal:  Also known as nicotine fading, gradual withdrawal is a process in which you either change to a brand with less nicotine content or you cut back on the number of cigarettes you smoke. This helps you to cut back on the level of nicotine you consume, but it’s important to remember that this is a temporary measure; your body gets to adjust to a lower level of nicotine, which makes you more likely to quit altogether. If you’d like to try this approach, bear a few things in mind:

 

• Unfiltered cigarettes or filtered cigarettes that do not contain the words “light” or “ultra light” are often a high-nicotine brand.


• Filtered cigarettes that contain the word “light” or “mild” are a medium-nicotine brand.


• Filtered cigarettes that contain the words “ultra light” can be considered a low-nicotine brand.


• Smoking fewer cigarettes and smoking low nicotine cigarettes is still hazardous to your health.

 

2. Cold Turkey: Most people try going cold turkey at least once. This involves forgoing the use of medicinal aids and just giving up smoking abruptly. However, the problem with this method is that you don’t make the kinds of mindset and lifestyle changes that come with other methods such as quit smoking programmes. Rather, you don’t make any changes at all to your daily routine, which just highlights the fact that this one, big thing is missing. More active approaches, such as nicotine replacement therapy and behavioural counselling, have been shown to be more effective.

 

3. Hypnosis: If you take part in hypnosis, you are put into a deeply relaxed state so that your mind is more open to suggestions that strengthen your resolve to quit. Hypnosis also aims to increase your negative feelings toward cigarettes.

 

4. Acupuncture: This is one of the oldest medical practices in the book, and is believed to trigger the release of endorphins (feel-good hormones) in your body so that you are more relaxed. When it comes to quitting smoking, acupuncture is often used to help quitters manage the symptoms of nicotine withdrawal.

 

5. Smoking Deterrents: You can get products over-the-counter that aim to change the taste of tobacco so that you don’t like it anymore. Smoking deterrents also include diets that claim to curb nicotine cravings, and combinations of vitamins. However, you should consult your doctor before embarking on any of these smoking cessation methods.

 

6. Supplements: Because supplements and herbal remedies are marketed as dietary supplements (as opposed to drugs), they do not require FDA approval. This means there is no evidence to prove that these pills are effective or safe to take. Again, consult your doctor before taking anti-smoking supplements, and be sure to look closely at the product label of any product.

 

7. Nicotine Vaccines: These are currently being developed and tested in clinical trials and aim to prevent and treat nicotine addiction. If approved, NicVAX triggers your immune system to block nicotine from reaching the brain, and should work for a year following each injection.

Categories: brand filtered, cessation methods, Cold Turkey, filtered cigarettes, nicotine brand, quit smoking, quitting smoking, Smoking, smoking deterrents, smoking programmes, Supplements

7 Smoking Cessation Methods You Might Not Have Considered

Nothing takes its toll on your mental health quite like trying to quit smoking. However many times you choose the traditional methods, you find yourself slipping back into your old ways and that failure can make you feel pretty badly about yourself. If this sounds all-too familiar, why not try a new method or tool for quitting smoking? Some newer approaches show promise, while other methods are as old as time. Make sure you research alternative methods in detail, as some are not as effective as others. Still, everyone is an individual, so if nicotine replacement therapy and quit smoking programmes alone aren’t working for you, consider these other alternative methods for quitting smoking:

 

1. Gradual Withdrawal:  Also known as nicotine fading, gradual withdrawal is a process in which you either change to a brand with less nicotine content or you cut back on the number of cigarettes you smoke. This helps you to cut back on the level of nicotine you consume, but it’s important to remember that this is a temporary measure; your body gets to adjust to a lower level of nicotine, which makes you more likely to quit altogether. If you’d like to try this approach, bear a few things in mind:

 

• Unfiltered cigarettes or filtered cigarettes that do not contain the words “light” or “ultra light” are often a high-nicotine brand.


• Filtered cigarettes that contain the word “light” or “mild” are a medium-nicotine brand.


• Filtered cigarettes that contain the words “ultra light” can be considered a low-nicotine brand.


• Smoking fewer cigarettes and smoking low nicotine cigarettes is still hazardous to your health.

 

2. Cold Turkey: Most people try going cold turkey at least once. This involves forgoing the use of medicinal aids and just giving up smoking abruptly. However, the problem with this method is that you don’t make the kinds of mindset and lifestyle changes that come with other methods such as quit smoking programmes. Rather, you don’t make any changes at all to your daily routine, which just highlights the fact that this one, big thing is missing. More active approaches, such as nicotine replacement therapy and behavioural counselling, have been shown to be more effective.

 

3. Hypnosis: If you take part in hypnosis, you are put into a deeply relaxed state so that your mind is more open to suggestions that strengthen your resolve to quit. Hypnosis also aims to increase your negative feelings toward cigarettes.

 

4. Acupuncture: This is one of the oldest medical practices in the book, and is believed to trigger the release of endorphins (feel-good hormones) in your body so that you are more relaxed. When it comes to quitting smoking, acupuncture is often used to help quitters manage the symptoms of nicotine withdrawal.

 

5. Smoking Deterrents: You can get products over-the-counter that aim to change the taste of tobacco so that you don’t like it anymore. Smoking deterrents also include diets that claim to curb nicotine cravings, and combinations of vitamins. However, you should consult your doctor before embarking on any of these smoking cessation methods.

 

6. Supplements: Because supplements and herbal remedies are marketed as dietary supplements (as opposed to drugs), they do not require FDA approval. This means there is no evidence to prove that these pills are effective or safe to take. Again, consult your doctor before taking anti-smoking supplements, and be sure to look closely at the product label of any product.

 

7. Nicotine Vaccines: These are currently being developed and tested in clinical trials and aim to prevent and treat nicotine addiction. If approved, NicVAX triggers your immune system to block nicotine from reaching the brain, and should work for a year following each injection.

Categories: brand filtered, cessation methods, Cold Turkey, filtered cigarettes, nicotine brand, quit smoking, quitting smoking, Smoking, smoking deterrents, smoking programmes, Supplements

The Health Benefits of Bananas that Will Blow Your Mind

Ok, there’s nothing particularly new or exciting about bananas – apart from, you know, a certain hilarious phallic appeal. However, while current, hip superfruits saturate headlines and diet plans, it’s the banana that has quietly and brilliantly benefited your wellbeing in more ways than you know. Sure, it goes great in a sundae or milkshake, but making a banana one of your five-a-day is one of the healthiest decisions you can make for your diet wellness.

 

As well as a heaping helping of dietary fibre, there are three sugars in bananas; glucose, fructose and sucrose. This means a huge boost to your digestive health, and instant energy for your workouts. Forget protein shakes; banana is the true energy food. However, if you think bananas are limited to providing energy and enhancing your digestive system, you’ve got another thing coming. Bananas help to regulate your blood pressure, improve your overall mood and even fight against major diseases! In fact, studies have shown that there’s the potential for bananas to be a new oral vaccination against the Hepatitis B virus. Rest assured, once you see all the health benefits of bananas, you’ll know that you’ve found the right fruit:

 

1. Cancer protection: A fibre known as pectin is found in bananas, and has been classified as the best way to beat colon cancer. While the fibre you find in wholegrains is insoluble, pectin is a soluble fibre, which slows down your digestion and helps you to control your weight. In each serving of banana, you will find two grams of pectin.

 

2. PMS prevention: You face a lot of problems during your period. However, for those times when you forget your pill, a banana can come to the rescue. Bananas contain vitamin B6, meaning they can help to regulate your sugar levels, alleviate your mood and help you relax. Plus, as bananas fight off signs of depression and anxiety, they also make you feel happier.

 

3. Anaemia aversion: Bananas have a high content of iron, meaning that they work to stimulate haemoglobin production in your body. Therefore, bananas are ideal if you suffer from anaemia, or you’re at particular risk to it – this includes vegetarians and women who experience heavy periods.

 

4. Blood pressure improvement: This tropical fruit is filled with the goodness of potassium, while also being very low in sodium. Hence, if you suffer from high blood pressure and are more prone to heart diseases, bananas are the perfect fruit for you.

 

5. Brain power enhancement: Have trouble getting your brain into gear in the morning? Eat a banana for breakfast! According to research, eating bananas in the morning have helped children to be more alert at school and improved their ability to grasp new things. Not only is this the case in adults, but bananas also regulate your sugar levels and offer a boost of energy, meaning you can stay on top of your game all day.

 

6. Spot relief: Whether you have painful pimples or irritating and itchy mosquito bites, the peel of the banana is the natural remedy you seek. It sounds too good to be true, but banana peel reduces swelling and soothes the affected area.

 

7. Ulcer reduction: It’s difficult to eat many fruits if you suffer from stomach ulcers, particularly those with a high acidic content like oranges, pineapples and grapes. Bananas, on the other hand, do not irritate your stomach ulcers but bring relief by coating the lining of your stomach with their cool, smooth texture.

 

8. Smoking cessation: The vitamins B12 and B6 in bananas help against signs of withdrawal, making it easier for you to quit smoking.

Categories: banana, Bananas, blood pressure, cancer prevention, energy, fibre, Health Benefits, nbsp, quit smoking, stomach ulcers, sugar levels

Nicotine Patch? It’s Doctor-Recommended! New Guidance Issued

Mark Twain once said, “Giving up smoking is the easiest thing in the world – I know because I’ve done it thousands of times.” This is how Professor Mike Kelly, director of the NICE centre for Public Health, decided to open a press briefing about landmark guidance to reduce tobacco-related harm for people struggling to quit smoking. This guidance, issued by the National Institute for Health and Care Excellence (NICE), is the first to recommend that licensed nicotine-containing products, such as patches and gum, can be used to help people stop the habit from harming their wellbeing.

Professor Kelly explained, ‘This is the first time anywhere in the world that national guidance will endorse cutting down on smoking with the help of licensed nicotine products as a way to help reduce the harm caused by tobacco. Over 79,000 deaths in England each year are due to smoking tobacco, or in other words that’s roughly 1,500 deaths a week from cigarette smoking. These people smoke for the nicotine but die because of the tar in tobacco.’ He added, ‘We believe the NICE guidance will help smokers get the right support and advice in using these products.’

As someone who helped develop the guidance, Professor Paul Aveyard, a GP and Professor of Behavioural Medicine at the University of Oxford, added, ‘Advisors should reassure people that licensed nicotine-containing products are a safe and effective way of reducing the harm from cigarettes, and that nicotine replacement therapy products have been shown in trials to be safe for at least 5 year’s use. There are no circumstances when it is safer to smoke than to use licensed nicotine containing products and experts believe that lifetime use of these products will be considerably less harmful than smoking.’

According to Sarah Woolnough, Cancer Research UK’s executive director of policy, ‘Smoking still accounts for one in four cancer deaths and nearly a fifth of all cancer cases, so helping those smokers who want to quit or reduce the harm from smoking remains vital. While stopping smoking in one go is most likely to be successful, the use of licensed nicotine containing products provide a useful addition to the smoker’s quitting tool-kit, and we support ready access to these products for people wishing to cut down or stop smoking.’

Professor John Britton, chair of the Royal College of Physicians’ tobacco advisory group, commented, ‘We would encourage all smokers to take up the opportunities presented by this guidance, and if they can’t quit using nicotine altogether, to switch as much as they can to an alternative nicotine product. This guidance has the potential to change millions of lives for the better. We commend it.’

Categories: NICE guidelines, nicotine patch, quit smoking

Can Alternative Therapies Help You to Quit Smoking?

If you’ve quit smoking successfully, the chances are you’ve used complementary wellness methods to help you do it. Many a successful quitter has gotten through the pangs of cigarette withdrawal using techniques such as hypnosis, acupuncture, or meditation, as these therapies address all the areas in which smoking affects your wellbeing and develop a healthy balance between your physical and mental wellness. There are many doctors who recommend alternative approaches, but they do also encourage patients to try them in conjunction with other quitting methods such as the patch or nicotine gum.

 

Amit Sood, MD, director of research for the Mayo Clinics complementary and integrative medicine programme, asserts, ‘People shouldn’t think that alternative modalities will help alone; they should be combined with other treatment. Smoking is a serious problem and should be treated like a real chronic disease.’ While it’s difficult to measure the success of alternative approaches to quitting smoking in a clinical setting, you cannot doubt the popularity of alternative medicine overall, with regards to smoking cessation or not. In the US, a 2002 government survey estimated that 36% of Americans had used some form of complementary or alternative therapy within the previous 12 months – clearly, something was working for them! Let’s take a look at some of the alternative therapies that may help you to quit smoking, once and for all:

 

1. Hypnosis: This therapy can relax your mind so that you identify the things that subconsciously trigger you to smoke. Alan B. Densky, a certified hypnotherapist who specializes in smoking cessation, explains, ‘Hypnosis is nothing more than the alpha state—a state of mind that we pass through as we fall asleep at night, go deep into a memory, or as we watch television.’ A hypnotherapist will take your case history of past attempts at quitting, and then induce you into a state of relaxation—often through the methods of guided meditation or visualization. Your hypnotherapist will then ask begin a conversation to explore what might motivate the patient to quit. According to the preliminary results from a small 2007 study of smokers hospitalized with cardiopulmonary diseases, hypnotherapy increases your chances of quitting in six months than if you choose nicotine-replacement therapy (NRT) alone.

 

2. Acupuncture: A technique derived from traditional Chinese medicine, acupuncture uses tiny needles to stimulate certain points on your body. When it comes to smoking, acupuncturists generally insert the needles on and around your ears, feet and top of the head in order to reduce your cravings and ease the withdrawal symptoms throughout the body. However, it’s important note that the needle placement varies depending on who you are, and the acupuncturist will evaluate you to determine your physical weaknesses. Through a reading of your pulse and the colour of your tongue, your acupuncturist can work out which needle points to address. While acupuncture is the most extensively studied among the alternative therapies used to quit smoking, you need to bear in mind that the research is mixed here too and the best results come from a combination of acupuncture and education.

 

3. Meditation:  Not only does meditation soothe your wellbeing and refocus your thoughts, but a 2002 study showed that it releases dopamine in your brain, which is a similar process to how nicotine triggers that relaxing feeling. ‘There is an element of neurobiology behind it,’ says Dr. Sood, adding that meditation can also be a way to replace the stress-relieving qualities of cigarettes. Try breathing in and out slowly through your nose while sitting in a comfortable seat. Do this for five minutes, simply refocusing your thoughts back to your breathing whenever your mind wanders. Gradually work up to 20 minutes of mindful breathing a day.

Categories: acupuncture, Alternative, alternative therapies, hypnosis, meditation, quit, quit smoking, quitting smoking, Smoking, smoking cessation

New Years Resolution: Six Tips on Quitting Smoking

Although there are many debilitating behaviors that an individual can engage in, smoking is probably one of the worst. This is the case for several reasons, including the fact that smoking can be expensive and can also impair one’s health. If you have made quitting smoking your New Years Resolution, you should know that doing so is entirely possible. Here are six tips that can help you overcome your smoking habit once and for all:

 

1. Consciously Acknowledge The Problem.

One of the reasons that people often find themselves unable to stop smoking is that they are not consciously thinking about the fact that it is an issue. Rather than mindlessly smoking cigarettes, think critically about the fact that each cigarette is making you more susceptible to cancer and endangering the health of others with second-hand smoke. When you begin thinking in this way, smoking will no longer seem as appealing to you.

 

2. Find A Support Group.

Sometimes quitting smoking can be difficult if you’re attempting to do it on your own. Since this is the case, you should consider joining a support group. Support groups are great because they give you an opportunity to talk and share with people who are experiencing the same challenges as you. Attaining this form of support can play a primary role in helping you quit smoking for good.

 

3. Keep A Journal.

When you attempt to quit smoking for good, remember that keeping your experiences in a journal can really help you. This is the case for several reasons, including the fact that recording your thoughts and feelings can help you understand what steps you need to take to make smoking a part of your past.

 

4. Participate In Smoking Studies.

One great way to overcome your smoking habit is to participate in a smoking study. Smoking studies are advantageous because they put you in an environment where you can learn about the adverse effects that the habit will have on your mind and body. To participate in a smoking study, go online and look up various studies which will take place in your local area. For example, if you live in Utah, locate a smoking study Utah residents can participate in. Once you begin researching, you will find that there are paid medical studies Utah citizens can take part in to not only help them quit smoking, but earn some spending money on the side.

 

5. Develop A Hobby.

Developing a hobby is a great way to quit smoking. This is the case because smoking is a time-consuming endeavor. By developing a hobby which helps redirect your mental and physical energy towards something else, you will no longer be as preoccupied with your dangerous habit.

 

6. Exercise.

Exercise is a wonderful way to help you quit smoking. In addition to taking up time and energy that you might have spent smoking, exercising increases your physical health and can make you less willing to engage in activities that detract from wellness.

 

If you have decided to stop smoking and want to keep this New Years Resolution, you should know that doing so is entirely possible. By implementing some or all of the strategies outlined above, you will likely find yourself able to completely overcome your smoking habit. Good luck!

Categories: nbsp, quit, quit smoking, quitting smoking, Resolution, Smoking, smoking habit, smoking studies, smoking study, support group, years resolution

Gender Differences Extend to How We Smoke and Quit

We’ve long been aware that the male and female bodies are affected by things in different ways, but did you know that the way in which we smoke is yet another to add to the list? In 2001, a study at the University of Pittsburgh School of Medicine found that women and men are affected by smoking, and likewise quitting, differently. After lighting up, women collectively rates their cigarettes as less satisfying than men did. In another study, women who sampled both standard and low-nicotine cigarettes noted less of a difference in their enjoyment and their perceived nicotine intake than male participants did. These are just some of the findings from this research, which suggests that there is a gap between male and female smokers. The research found suggests that men smoke mainly for the nicotine, whereas women tend to care more about the smell and taste, the hand-to-mouth sensation, the boost to their mood and the weight control. Studies show that both sexes have around the same rate of success with smoking cessation drugs, but nicotine replacement therapy (NRT), such as the patch of nicotine gum, reveal surprising differences. NRT seems to help both men and women get through the first few months of difficulty on an equal level, but after six months women tend to slide back into the habit at a higher rate than men do.

These differences between gender in smoking addictions may also account for an interesting exception to the NRT gender gap – the inhaler, which is a small, plastic cigarette-shaped device that provides a dose of vaporised nicotine when you take a drag from it. A study carried out in 2001 found that inhalers were more effective for women than men, in the short term, whereas men had more success with gum, patches and sprays. When women stop smoking, they lose both the nicotine and the sensory cues which can make things difficult for them. Replacing these cues with an inhaler rather than with a patch which doesn’t resolve the issue can help them to cope more easily with giving up.

More than half of female smokers state in such studies that their weight concerns are a major issue when quitting. This isn’t surprising but research suggests that cognitive behavioural therapy (CBT) could be well suited to women as it helps them to take the leap over the psychological hurdle, accepting that they may well gain a little weight when they quit.  Women may well benefit from combining CBT with a glance at their menstrual cycles as well. Studies suggest that menstruation has a unique effect on tobacco withdrawal symptoms. Women shouldn’t exacerbate hormonal mood swings with their withdrawal symptoms by trying to quit during the middle of PMS. It’s advised to wait until after the first day after a period starts to quit, so as not to make either problem worse.

If you’re struggling to quit smoking, there are a number of resources available to help you. From helplines to smoking cessation devices, you should be able to find plenty of information on how to quit in a way that suits you. Quitting is always the healthier option – smoking causes a number of health concerns, from increasing your risk of lung cancer and heart disease, to accelerating ageing and causing gum problems. Speak to your GP about ways to quit smoking and cut cigarettes out of your life as soon as possible.

Categories: female smokers, Gender, new study, nicotine, quit, quit smoking, Smoking, smoking cessation, withdrawal symptoms, Women, women tend

Sexy Smokers? Cigarettes Cause Impotence, Here’s How to Quit

When you think of the damage that smoking does to your wellness, you probably think about your lungs, heart disease, and even aesthetic stuff like yellow teeth and nails. However, though you may not realise it, smoking can have a huge impact on your sexual health – especially for men. Nothing affects a man’s sexual wellbeing quite like impotence, and your 20-a-day may be bringing it on.

 

Any wellness expert – or back of a fag packet – will tell you that smoking has a negative impact on your cardiovascular system, as it causes plaque to build up in your arteries. Men obviously need good blood flow in order to get an erection, but this becomes more difficult when you have arteries that are packed with plaque. Even if you don’t smoke personally, second hand smoking can also lead to erectile dysfunction, so hanging out with or even dating someone who smokes may, in the long run, really dampen your sex life.

 

However, lighting up prevents you from getting it up in more ways than one; in order to have a healthy sex life your nervous system needs to coordinate with your hormones, as well as mental stimulation, and smoking also gets in the way of this. Aside from the fact that arterial build up can lead to stroke, heart attacks or diabetes, long-term smoking means you’re almost certain to have moderate to severe erectile dysfunction (ED). Studies have shown that men who smoke consistently throughout the day have the softest erections at night. But will the ED go away if you quit smoking?

 

According to a study carried out by researchers at the University of Hong Kong Schools of public health and nursing, 53.8% of men who quit smoking experienced a noticeable improvement in their sexual function. These quitters were 91.5% more likely to reduce their ED than men who did not quit – you can’t really argue with those odds! As a result of this study, the researchers turned to the government and asked them to change the “smoking may cause erectile dysfunction” labels on cigarette packets to “smoking causes erectile dysfunction”. This is because they believe men who suffer with impotence can experience quick and effective results from quitting.

 

If you’re a heavy smoker, trying to kick the habit can be extremely difficult. Although there are many resources out there to help you, you’re only going to quit altogether if you are determined enough to pull it off. Still, once you have the right mind set, you can make the process a whole lot more simple by bearing a few important factors in mind:

 

1. Start strong. Make a firm decision about quitting and pick a particular day to quit.

 

2. Deal with withdrawal. Once the nicotine starts to leave your system, it can be hard to stay firm in your convictions. A lot of research points towards the use of nicotine replacement therapy or NRT as the most effective way to help smokers to quit.

 

3. Get help. Even with NRT, you may still experience those strong cigarette urges, so it may be beneficial to join a nicotine anonymous meeting or stop smoking class, and get tips from books, pamphlets and websites.

 

4. Consult a doctor. It may be embarrassing to talk to your GP about erectile dysfunction, but surely it’s more embarrassing in the long run to let the problem get out of hand, when you have the ability to deal with it. If you have pain with urination, pain in the lower belly or your erection lasts for less than a few minutes, you need to seriously consult a doctor.

Categories: Dysfunction, Erectile, erectile dysfunction, Impotence, nbsp, quit, quit nbsp, quit smoking, quitting, sex life, Smoking

Smoking and Your Sex Life: Could Lighting Up Cause ED?

When you think of smoking and sexual wellbeing, you probably imagine that post-coital cigarette that occurs in almost every movie. However, according to a wealth of research, your 20-a-day may be damaging to your sexual health, as there’s a strong link between smoking and impotence.

 

Any wellness expert will tell you that smoking has a negative impact on your cardiovascular system, as it causes plaque to build up in your arteries. As you’re probably aware, you need good blood flow in order to get an erection, but this becomes more difficult when you’re arteries are packed with plaque. Even if you don’t smoke personally, second hand smoking can also lead to erectile dysfunction, so hanging out with or even dating someone who smokes may, in the long run, really dampen your sex life.

 

However, this is more than a simple matter of blood flow; in order to have a healthy sex life your nervous system needs to coordinate with your hormones, as well as mental stimulation, and smoking also gets in the way of this. Aside from the fact that arterial build up can lead to stroke, heart attacks or diabetes, long-term smoking means you’re almost certain to have moderate to severe erectile dysfunction (ED). Studies have shown that men who smoke consistently throughout the day have the softest erections at night. The question is; will the ED go away if you quit smoking?

 

According to a study carried out by researchers at the University of Hong-Kong Schools of public health and nursing, 53.8% of men who quit smoking experienced a noticeable improvement in their sexual function. These quitters were 91.5% more likely to reduce their ED than men who did not quit – you can’t really argue with those odds! As a result of this study, the researchers turned to the government and asked them to change the “smoking may cause erectile dysfunction” labels on cigarette packets to “smoking causes erectile dysfunction”. This is because they believe men who suffer with impotence can experience quick and effective results from quitting. So, if lighting up is preventing you from getting it up, consult your doctor and look online for resources to help you quit.

Categories: blood flow, ED, erectile dysfunction, Impotence, quit smoking, quitting, Sex, sex life, Smoking

The Only Steps You’ll Ever Need to Take Care of Your Health

People think there’s a big secret to improving overall wellness but, the truth is, the secret formula is not-so-secret. Here are the only 10 steps you’ll ever need to take care of your wellbeing.

 

1. Check your weight: In England, three in 10 women and four in 10 men are overweight, which is a major health concern considering the fact that obesity causes 9,000 premature deaths every year and reduces your life expectancy by an average of nine years. Consult your doctor about your BMI, and ways to get it on track if you are at risk for obesity.

 

2. Drink less: While the odd glass of wine is good for your health, drinking more than the daily recommended amount can cause cancers, strokes, and heart attacks. If you’re a man who drinks more than three units of alcohol a day, for example, you’re three times more likely to have a stroke.

 

3. Reduce your salt and fat intake: These diet devils significantly contribute to chronic illnesses, so those burgers may be putting you at risk of heart disease, stroke and diabetes. In this country, two-thirds of us have too much saturated fat in our diets, so take a long hard look at what you’re putting into your body, and ask yourself if it’s worth it.

 

4. Exercise often: This isn’t just about weight loss – although that’s certainly one of the perks – exercise has monumental health benefits, with even a small amount lowering your risk of coronary heart disease, stroke, and type 2 diabetes, by up to 50%. In fact, if you exercise regularly, you’re 20-30% less likely to die prematurely.

 

5. Eat your five-a-day: According to research, eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems. This includes heart disease, stroke, type 2 diabetes, and obesity, so surely it’s worth picking up a banana here and there?

 

6. Keep control of your stress levels: Psychological problems, including stress, are the reason behind one in five GP visits every year. In 2010, roughly 400,000 Brits reported that they believed their work-related stress was making them ill, and they weren’t wrong; stress can really do a number on your health, leading to other issues like high blood pressure, anxiety, and depression.

 

7. Get a good night’s sleep, every night: It’s completely normal to experience problems sleeping at some point in your life, but it’s thought that a third of people in the UK have insomnia. This can affect your relationships, your work performance and your recovery from illnesses, so getting your much-needed seven to nine hours a night is vital. This means getting a good bedtime ritual in place.

 

8. Quit smoking: 20 minutes after you quit smoking, your blood pressure and pulse return to normal. 24 hours after you quit smoking, your lungs start to clear. After three days, you have more energy and you can breathe more easily. However, it’s not just the immediate effects of giving up smoking that benefit your health; research shows that quitting before you’re 30 can add 10 years to your life.

 

9. Get a sexual health test: The symptoms of sexually transmitted infections (STIs) are often unnoticeable, and so you can be infected for years without ever realising. This can lead to more serious complications down the line, so it’s essential that you have regular screenings, and use protection every time you have sex.

 

10. Check that lump: Cancer affects the wellbeing of one in three people in this country, but early detection means most people will be fine. If you notice a small change, like a lump, changes to a mole, or unexplained weight loss, it’s a good idea to notify your GP.

Categories: blood pressure, disease stroke, exercise, Five a day, heart disease, quit smoking, Weight Loss

Weight Gain but Still Cuts Heart Risk: Quitting Smoking

There are many ways that quitting smoking improves your wellbeing, but researchers have found that many people are reluctant to give up smoking because they’re worried about gaining weight. However, the same team of American researchers have discovered that even if giving up cigarettes does lead to significant weight gain, your heart wellness will still improve.

According to scientists writing in the Journal of the American Medical Association, stopping smoking cuts your risk of heart disease even if you have gained a significant amount weight gain. The prospect of weight gain after quitting may make you reluctant to stop, but the team found that quitting has a ‘positive effect on cardiovascular risk’. This was discovered to be most evident in people who did not have diabetes, but people with the condition were still said to have benefited.

But that all seems counterintuitive doesn’t it? Isn’t obesity a major risk factor in heart disease? Indeed it is, which has led researchers in the past to examine whether weight gain might cancel out some of the benefits of quitting smoking. On average, people who stop smoking tend to 6-13lb (2.7-5.9kg) over the first six months, according to previous studies. For this JAMA study, the researchers analysed the smoking habits and heart health of over 3,000 people between 1981 and 2011, to look deeper into this issue.

The specific results of the study were that former smokers who had stayed away from tobacco for more than four years had a 54% lower risk of heart and artery disease than smokers. Yet there was still good news for recent quitters, as participants who had stopped smoking for up to four years experienced almost the same benefit with a 53% lower relative risk, in spite of the fact that recent quitters typically gained 5-10lb over a period of four years, and long-term quitters only gained 1-2lb.

Dr James Meigs, one of the authors of the study at Harvard Medical School, praised the study’s findings: ‘We can now say without question that stopping smoking has a very positive effect on cardiovascular risk for patients with and without diabetes, even if they experience moderate weight gain.’ Doireann Maddock, senior cardiac nurse at the British Heart Foundation, added that weight gain should not deter smokers from quitting. ‘If you’re keen to quit smoking but worried about putting on weight, using smoking cessation aids such as inhalators, gum, or lozenges may help you resist the temptation to reach for comfort food in the place of a cigarette,’ she advised.

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Weight Gain but Still Cuts Heart Risk: Quitting Smoking

Categories: Heart Risk, quit smoking, weight