Ready to Quit? Then Expect this!

Withdrawal Symptoms: Be aware that the withdrawal symptoms may begin as soon as four hours after the last cigarette, generally peak in intensity at three to five days, and disappear after two weeks. Withdrawal

Symptoms can be

Physical like Headache, tingling in the hands and feet, sweating, gastro-intestinal (cramps, nausea) and/or Mental like tension, craving, anxiety to withdrawal, feelings of dependency, temper tantrums, irritability, intense needs, , insomnia, mental confusion, strong emotional and mental responses like feelings of being an infant.

Plan to Quit:

Before you plan to quit, ask a few questions to yourself like,

Do I really want to stop smoking?
What is holding me back?
What are the Real problems/excuses?
Do I accept that there is no miracle cure?
  Be clear about your reason &amp; readiness to stop.
  Draw up an action plan.
  Set a date and stick to it.
  Plan what you will do instead of smoking.
  Give up completely.
  Don t allow even a quick puff.
  Make quitting number one priority.
  Particularly in the first crucial week.
  Plan it with your friends, agree to support each other and make a pact not to let each other down.
  Make sure all cigs are destroyed.
  Get rid of all smoking reminders.
  Stay away from people who smoke.
  Keep busy.
  Pamper yourself.
  Decide what you are going to do with the saved money and put it aside.
  Try to avoid danger areas.
  Find activities that focus the hands and mind but are not taxing or fattening: computer games, solitaire, sewing, crossword puzzles, etc.
  Set quitting goals on a day to day basis and reward yourself when they are met.
  Think repeatedly about the advantages of quitting.
  Do deep breathing exercises.

Intense Cravings:

When the cravings become uncontrollable, try these 5 D s
  Delay
  Deep breathing
  Decide
  Drink water
  Do something else

Pharmacological Agents:

Your physician can prescribe you one of the following treatment options to help you quit.

Nicotine replacement in the form of Nicotine patches, gums.
Medication like Bupropione hydrochloride (Zyban) and Verenicline,(Champix)
Always Remember: MOTIVATION IS THE ONLY KEY TO SUCCESS !

Quitting Smoking - Know Everything About It!

Every smoker knows smoking is not good, yet the addiction stays. This addiction can lead to a variety of problems that can damage their body in  at times, irreparable ways. The tar in cigarettes is particularly damaging. It can lead to reduction in oxygen consumption and replenishment in the body and makes open or more susceptible to diseases such as emphysema and bronchitis. However the biggest killer is 'nicotine. There are ways to offset nicotine intake.

Adopt these methods to detox your body of nicotine.
 
1) Drink lots of water -  Having a lot of water helps. Lime water, chamomile or green tea help a lot in flushing out the nicotine that has accumulated your body for over the years.

2) Take diet rich in nutrients and fibres - Nicotine addiction and if you quit, smoking withdrawal may lead to unbalanced diet and weight gain. So, ensure that you consume enough fibre for regular bowel movement to clean out your system. Berries, grapes, mangoes and a variety of antioxidants are a must have.

3) Avoid these foods - There are certain foods you should consider avoiding. For instance, alcohol. Also, avoid soda, caffeine and fried foods as well.

4) Exercise - Strengthen the capacity of your lungs through deep breathing and other cardio-strength training exercises.

5) Make 'No Smoke' a Goal - The only long term help in detoxifying your body from nicotine is to remain smoke free. While your determination plays the most important role here, some people can leave it without many hassles, while others witness severe withdrawal symptoms. You can also opt for a nicotine patch or gum to help you with it.

If you have any further questions on issues related to smoking or other general health queries, click on 'consult.

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Can't Stop Smoking? Atleast Follow This Advice.

A lot of smokers now are well aware of the dangers of smoking, but yet they find it hard to quit this habit. In fact, even repeated attempts to quit smoking fail after a few days as they tend to give in to a variety of withdrawal symptoms. In case you are searching for a permanent solution to de-focus and avoid tobacco intake, yoga is the way to venture out of the smoke and free yourself of the addiction.

Compelling well-being programs that plan to improve people and bring back their focus on things that help them lead a solid and happy life can be sought. In this manner, their friends and families get a chance to inhale fresh air as well. Yoga is one such measure which can be used.

Here are a couple of yoga poses that are helpful in getting rid of tobacco addiction:

Kapal bhati pranayama (skull shining breathing procedure): This asana tends to enhance the blood flow, improve the sensory system, restore brain cells and quiet the mind. This pranayama likewise clears the nadis (the energy channels) and fights the temptation of smoking.
Nadi shodhan pranayama (alternate nostril breathing procedure): Discharge accumulated stress, quiet your brain, sanitise and adjust your naadis (unobtrusive energy channels) with this pranayama. The nadi shodhan pranayama works effectively for some respiratory problems and helps you cope with your addiction of tobacco.
Bhujanagasana (cobra posture): The cobra posture improves blood circulation and expands your abdomen. It lessens exhaustion and is additionally useful for people with respiratory illnesses. This yoga acts as a stress reliever and minimises the desire of smoking.
Setu bandhasana (bridge posture): The bridge posture opens up the lungs and enhances the supply of oxygen to the body. It additionally extends different parts of the body, quiets the mind, diminishes tension, depression and stress, which keeps you far from smoking.
Shishuasana (child posture): The child posture unwinds the body, quiets down the nervous system and eases the body from stress.
Trikonasana (triangle posture): The triangle posture extends and strengthens different parts of the body. This yoga pose is an extremely powerful physical and mental balance for the body. It also diminishes nervousness and stress, and helps you fight the desire of tobacco.
Sarvangasana (bear stand): The shoulder stand supplies the mind with more blood and also calms it down. It additionally mitigates stress and misery, thereby killing the desire of smoking.
Shavasana (corpse posture): The corpse stance should be performed last as it releases the body into a profound, reflective condition of rest and alleviates tension. This yoga posture restores the body and diminishes stress and tension.
Yoga is a very beneficial form of releasing stress and tension as well as your addictions. It takes a long time to show results but the results are long-lasting and highly effective.

Tobacco - Can Yoga Help You Quit it?

The risks and harms of smoking are pretty much common knowledge to most people. Especially when the pack of cigarettes practically screams it out to you in bold letters. Yet, as statistics would say, smoking in young adults has been on the rise in the recent years. What makes them take this step? Maybe it is peer pressure, or maybe they do it for the thrill of it. Every country takes a great initiative in educating their population, yet some fail to understand the complexity of the situation.

Here are some of the reasons that will tell you that even a single puff of the deadly tobacco can severely harm your health and general well-being

Cigarette smoking is the leading cause of cancer. It can cause cancer in most organs of the body. Smoking cigarettes can cause the following
Nose cancer
Throat cancer
Larynx cancer
Mouth cancer
Oesophageal cancer
Lung cancer
Liver cancer
Cervix cancer
Stomach cancer
Kidney cancer
Colorectal cancer
Cervical cancer etc.
Smokers are more prone to respiratory diseases because smoking is capable of compromising the immune system of the body.
Autoimmune diseases such as Crohn s disease and Rheumatoid Arthritis are more likely to occur in smokers as their immune system is compromised by smoking.
Smoking has been linked to Diabetes type 2. This type of diabetes develops during adulthood. The more cigarettes a person smokes, the more likely is the person to develop this disease.
Smoking puts you at risk of developing several heart diseases such as angina, heart attacks, etc. because the nicotine in the body results in the lowering of good cholesterol. This causes deposition of bad cholesterol in the arteries.
Tobacco can cause tooth decay and several other oral problems such as gingivitis and other problems of the gum.
Cigarettes constrict your blood vessels. This constant narrowing of blood vessels can cause erectile dysfunction in men and leads to the infertility in both men and women. It also makes them difficult to achieve orgasms.
You might find yourself craving for cigarettes when you re stressed out. This is because the effect of nicotine in the cigarettes is lowered by the hormone produced during a stressful situation, i.e. cortisone.
Nicotine that causes momentary central nervous system stimulation can cause addiction and dependence.

How Smoking is Harmful For Your Health?

7 dangerous things that smoking does to your skin

Most people think that having a smoking habit adversely affects only the lungs and the heart. But apart from known links to lung cancer and heart disorders, smoking also causes skin damage. The intensity of damage is directly proportional to the number of cigarettes one smokes in a day and the number of years one has been smoking for.

Here are 7 of the horrible things that smoking does to your skin

1. Premature ageing: the process of skin ageing is accelerated by a smoking habit. The chemicals that are ingested through the smoke cause your skin to age much faster, making it look loose, dull and coarse, with uneven colouring. Most smokers have a muted orange or grey tinge to their complexions.

2. Wrinkles and lines: the nicotine from smoke constricts blood vessels in the outer layers of the skin, thereby cutting off the supply of oxygen and nutrients. This causes the skin to develop visible fine lines and wrinkles at a faster rate.

3. Scarring and pigmentation: since blood is not flowing properly to the outer layers of the skin, it is more susceptible to broken capillaries and veins, which can cause dark scarring and pigmentation on the face and other areas.

4. Darkening of the lips: constant exposure to heat from smoking causes stark darkening and pigmentation in the lips, which also become dry and coarse.

5. Delayed wound healing: the presence of nicotine, tar and other chemicals in the blood causes cuts and wounds on the skin to heal at a much slower pace with an increased risk of infection, blood clot formation and death of skin tissue.

6. Increased risk of skin disease: smoking makes the skin prone to various diseases and conditions like psoriasis, which happen as nicotine adversely affects the body's immune system.

7. High chances of skin cancer: skin cancer and oral cancer are the two lesser known variants of the diseases that can be caused by smoking. Skin cancer is far more common among smokers than among non-smokers.

The harmful effects of smoking on the skin are not entirely discernible until after 10 years of prolonged smoking. Fortunately, your skin starts to heal itself when you kick the habit.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: E-cigarettes : Good Or Bad?

7 Dangerous Changes that Smoking Causes to Your SKIN

The Mind of a Smoker 

There are a few instances when our body and mind refuse to acknowledge rationality, and quickly give in to carvings. Alcohol abuse, junk foods, depressant medications are a few of them. Among these, the most harmful is undoubtedly, smoking. In today's time, almost everyone knows about the ill-effects of tobacco. But despite our knowledge, we continue to give in and smoke. Let us have a look in depth about the usage, and the various steps one can use to come out of this dangerous habit. 

Ill-Effects of Smoking 

Smoking is dangerous for your health, and quitting can vastly reduce your risk of getting a disease related to the heart or lung. There is also a 50% chance that your life expectancy will be less due to smoking. On an average, a smoker has 10 - 12 years of lesser life expectancy than that of the nonsmoker. Also, quitting tobacco products can greatly reduce your chances of getting cancer. A smoker is always in the higher risk group of getting a tumor in the voice box (larynx), mouth, throat, intestines, kidney, and pancreas. Smoking can also hamper your sexual urge and erectile strength. Pregnant women who smoke carry a greater risk of having babies with many complications. 

How to Curb Smoking 

Quit smoking, and you can see visible differences right away. Your breathing will improve, and your asthma symptoms will likely to get better once you quit. Apart from a healthier you, you can also avoid health complications for your family members. Passive smoking is as harmful as active smoking, and a passive smoker is also easily susceptible to the complications of that of a smoker. Do not opt for lighter nicotine content cigarettes, as they have advertised that they contain less tar and nicotine. They simply do not, and they are equally harmful to you. Once the decision has been made, quit it altogether. Also stay away from chewing tobacco products. There are many ways by which you can quit smoking. Consult with your doctor in case you need medications for staying away. 

There are safe non-nicotine gums and chewing tablets for curbing the smoking feel and sensation. There are also self-help groups and treatment centers that can rehabilitate you from your habits. Indulge yourself in activities that keep you happy and passionate. Try signing up for your favorite sports and keep yourself occupied at all times. Always be positive, and do not give into temptation. Believe in yourself and always remember that you are also spoiling the health and wealth of your near and dear ones. Your children follow you, and they can easily be misguided. Be a role model to them and quit smoking, and inculcate the healthy habit now and forever.

Strategies and Medications to Stop Smoking, and Benefits of Stopping Tobacco Use!

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