FitSugar

Just 4 Things 4 Your Health

FitSugar — Fri, 10 Aug 2007 15:45:00 -0700

There are 4 simple things that have been proven to significantly reduce your risk of developing heart disease.

They are:

Eating at least 5 servings of fruits and veggies a day
Exercising at least 30 minutes every day
Maintaining a healthy weight (BMI between 18.5 and 24.9)
Not smoking

These four things are basic components of having a healthy lifestyle and are easy to do. In fact, starting these habits at any time can help improve your overall health. To hear more on this topic I highly recommend you listen to the Fitness Rocks podcast of an interview between Dr. Monte, the host of Fitness Rocks and Dr. Dana King. Dr. King authored a long-term study on the benefits of getting healthy in the middle years. But there is no reason to wait for the middle years to get healthy.

Forget Breathing In the Fumes; Just Being Near a Smoker Is Bad

FitSugar — Tue, 09 Feb 2010 15:20:39 -0800

Smoking is a bad habit and a serious health risk. It's dangerous even if you're not a smoker: 3,000 nonsmokers die in the US every year due to complications arising from secondhand smoke. Things aren't looking better for us nonsmokers either. A new study suggests that this number has the potential to rise because of risks associated with "thirdhand smoke."

Thirdhand smoke is the residue left behind after a cigarette is put out. It's invisible and settles into clothes, skin, and surfaces, often leaving behind a faint scent of cigarettes. My nose is pretty adept at picking up the scent of cigarettes on clothing, in a room, or even in a car, so I'm pretty certain that I've been around thirdhand smoke before. It's not pleasant, but I never thought that it could pose a risk to my health.

To find out about the dangers associated with thirdhand smoke, read more.

Researchers at the Lawrence Berkeley Laboratory were building on earlier research showing that thirdhand smoke is potentially harmful, especially to children and infants. What researchers found this time around is that when nitrous acid - a common air pollutant created by automobiles and gas appliances - is exposed to thirdhand smoke, new carcinogens are created. Researchers at the Lawrence lab found that carcinogen levels increased by 10 times after the two pollutants were exposed to one another.

With the research only in its early stages, there is no way to know how harmful exposure to thirdhand smoke is at this time. However, researchers warn that there is a definite "unappreciated health risk," especially to children. Since thirdhand smoke is a sticky residue, it's recommended that smokers do not smoke in confined spaces like homes or cars and that they wash their clothing and skin frequently. People exposed to thirdhand smoke absorb it through their skin or from breathing in dust. If you live with a smoker, it may help to invest in an air purifier.

Avoid Putting On the Pounds When Giving Up the Smokes

FitSugar — Wed, 10 Mar 2010 04:30:22 -0800

With all the health benefits to gain from giving up the smokes, the decision to quit is an easy one, but the follow-through can certainly be a challenge. Cravings brought on by nicotine withdrawal can be intense and one way distract yourself from the desire to light up is to eat, eat, and eat some more. That of course can lead to weight gain, so here are some tips on how to ditch the cancer sticks without busting out of your pants.

First and foremost, focus on quitting and don't worry so much about gaining weight. Smoking is much more of a risk than gaining a few extra pounds, so once you ditch the cigs for good, then worry about how you're going to lose the extra fluff.

To find out how to avoid gaining a hefty amount of weight, read more.

When you quit, you may miss having something in your mouth, which is why many people end up reaching for food to munch on instead. This is a great way to keep your hands and lips busy, just be sure to choose wisely. Crunchy carrot and celery sticks, frozen grapes, cubes of cheese, air-popped popcorn, and even gum will give your mouth something to do without packing in too many calories. You can also go for calorie-free options. Sucking on a straw or toothpick may also satiate that need to have something in your mouth.

Instead of sticking to the three-meals-a-day plan, opt for smaller more frequent meals. This will keep hunger at bay, which will make you less likely to reach for unhealthy snacks or overeat. Food choices matter too, and ones that are high in protein and fiber will keep you feeling full longer. Also try to avoid alcohol. Cocktails, beer, and wine tend to be high in calories, and for some people, they trigger the urge to light up.

Keep busy with exercise. Smoking breaks take up a lot of time, so replace them with walks around the block or short strength-training sessions including push-ups, squats, and crunches. As little as five minutes of exercise has been shown curb nicotine cravings. Exercise also helps to naturally suppress your appetite, so the more you make exercise a part of your regular schedule, the less hungry you'll feel and the more calories you'll burn.

You may also benefit from an alternative therapy when it comes to quitting. Hypnosis, acupuncture, and meditation may be effective tools that help you quit faster.

If you have any other tips on how to quit smoking without going up a jeans size, share them in the comment section below.

Smoker's Dying Wish Granted: Morbid or Heroic?

FitSugar — Wed, 03 Mar 2010 14:40:41 -0800

Albert "Dick" Whittamore started smoking when he was young, and before he died from battling cigarette-induced emphysema at age 85, he had one dying wish. He asked that the words "Smoking Killed Me" be placed on his grave and his hearse. This was his last-ditch effort to warn others of the dangers of cigarettes, so they could avoid the unnecessary suffering he went through from the illness that was caused by this unhealthy habit.

I was a little shocked to read about this at first, so tell me what do you think? Is Albert's request morbid or heroic?

Another Reason to Quit Smoking: Third-Hand Smoke

FitSugar — Wed, 07 Jan 2009 14:30:00 -0800

I've heard of first-hand smoke, the smoke you inhale directly from a tobacco product, and there's also second-hand smoke, the smoke that is given off by the burning end of a cigarette, pipe, or cigar. Now research shows there's another type of smoke that can cause harm - third-hand smoke. It's the invisible toxic gasses and particles that linger in the air, carpet, curtains, clothes, and hair long after a cigarette stops burning. Running a fan or opening a window don't get rid of third-hand smoke, and studies show that it poses the same cancer dangers and other health risks as first- and second-hand smoke. Watch the video below to hear more.

If you're interested in hearing more about third-hand smoke, check out this New York Times article.

7 Tips For Quitting Smoking

FitSugar — Tue, 03 Feb 2009 11:00:00 -0800

Keeping your heart in tip-top shape is just one of many reasons to quit smoking. So in honor of February's Heart Health Month, I'm offering some timeless tips for kicking the habit. Whether you're a full-time smoker or just an occasional one, smoking is wreaking havoc on your health, so here are some strategies to help you stop for good.

Exercise more. Getting moving is a great way to remind yourself why you shouldn't smoke. Exercise can reduce your stress and help you relax far better than cigarettes. Even just five minutes of walking can help fend off urges.
Go over the counter. Stop-smoking aids like gum, lozenges, and patches really do help ease withdrawal symptoms. Even if you want to go cold turkey, it might help to have some gum on hand for the times when you're especially irritable or antsy.
Chew away your cravings. Regular gum can also be effective at battling cravings. Keeping your mouth busy will help keep your mind off smoking.

To see the rest, read more.

Turn to healthy snacks. Similarly, make sure you have plenty of healthy snacks on hand. Nibbling on celery, rice cakes, pistachios, and other low-cal treats will occupy your mouth and your hands.
Get rid of the triggers. Identify the things that make you want to smoke and, if possible, eliminate them from your life, at least temporarily. If you identify smoking with drinking alcohol or coffee, it might help to ditch those habits for a little while.
Polish your pearly whites. Many women I know get manicures to kick nail-biting habits, so why not try a similar tactic? Paying for a professional tooth-whitening procedure could encourage you not to pick up the habit again.
Find other ways to relax. If you often turn to smoking when you're stressed, then replace the cigarette with another relaxation technique, whether it's meditation, deep breathing, or a long bath.

Have any of these tricks worked for you? Share your strategies below.
Source

Why McDonald's May Be Worse Than Marlboros

FitSugar — Wed, 06 Jan 2010 03:00:13 -0800

As far as vices go, smoking has always taken top honors as being the worse thing you can do to yourself. Not anymore. A new study says that obesity is becoming a bigger threat to a person's quality of life than having a cigarette habit.

The results are based on interviews conducted with 3.5 million adults in the United States from 1993-2008 - the largest ongoing health study of its kind. During the 15-year period, the proportion of smokers in the study declined by 18.5 percent, while the proportion of obese adults increased by 85 percent. The study's findings also confirm that obesity causes more illnesses than smoking and that it's a greater contributor to disease and a shorter life expectancy.

Smoking isn't off the hook, though - it's still a major health risk. The study found that there were more smoking-related deaths than those related to obesity. So while being obese will cause a host of illnesses, diseases, and a shorter life expectancy, the greater risk associated with smoking is death. Either way you look at it, it's not good.

If you find yourself in either of these high-risk categories, please use the new year as an excuse to reform your health. Here are some great tips to help you quit smoking and lose the weight and keep it off. Remember that we are totally behind you and here to help!

Another Reason Not to Smoke: Dementia

FitSugar — Fri, 07 Sep 2007 02:00:00 -0700

There are so many reasons to quit smoking and now here's a new one to add to the mountain of evidence urging you to kick the habit in the butt (sorry, but I had to give in to that pun).

A recent study concluded that smokers are putting themselves at risk for dementia. Participants who were smokers during the study were 50 percent more likely to develop dementia than people who had never smoked or were former smokers (that means giving up tobacco right now can significantly reduce your chances of developing dementia).

Dementia is linked to cerebrovascular disease and guess what? Smoking contributes to the risk of developing cerebrovascular disease. Another way smoking can contribute to dementia is by oxidative stress, which by damaging blood vessel cells can lead to hardening of the arteries. Smokers have higher rates of greater oxidative stress when compared to nonsmokers, and increased oxidative stress has been linked to developing Alzheimer's.

Looking to quit (I hope you are)? Then here are some tips on quitting and staying smoke free!

Source

Another Reason to Quit Smoking: Depression

FitSugar — Wed, 30 May 2007 02:00:00 -0700

There are so many horrible things that can come from smoking cigarettes that it is really insane that cigarettes are still around.

Yet another study, this one from The University of Helsinki, has found another negative side effect of smoking cigarettes. Finnish researchers found that smokers may have a higher risk of depression than those who have never smoked. As if cancer, wrinkles, heart disease, breathing problems, stained teeth, etc... weren't reason enough to give it up, now you can add depression to the list.

Smoking is gross and dangerous to everyone. So if you still smoke, do yourself and those who love you, a favor and quit already.

Another Reason to Quit Smoking: Sleep

FitSugar — Tue, 05 Feb 2008 11:00:00 -0800

If you're still smoking and looking for more reasons to quit . . .

New research has found that smokers are four times more likely to feel tired when they wake up and they spend less time in deep sleep than nonsmokers do. Why you ask? Well researches think smokers experience nicotine withdrawal each night, which disturbs the smoker's sleep. I don't know about you, but I value my sleep far too much. So take this as just another friendly reminder to try to quit smoking if you haven't already started.

Source