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.

Kristen Wants to Quit Smoking, Do It Too!

FitSugar — Fri, 13 Nov 2009 04:30:06 -0800

Kristen Stewart made the first step in kicking her cigarette habit - admitting to Entertainment Weekly that she's ready to give it up, saying, "I'm going to stop smoking. I'm not such a good smoker, anyway. It's not in my bones. I'm gonna drop it." More power to the gorgeous Twilight star, and here's hoping she sticks with it. Now, if you're out to ditch your own smoking habit, read on to kick-start your plan to quit.

Get Support - If you're ready to quit, whether or not you have friends that are smokers, make your decision known. Spreading the word that you're quitting will let your friends and family know that you'll need support. If you're having a tough day, reach out to friends. Instead of caving for a cigarette break, invite a friend for a long walk, a movie, or a workout class. Having the support of your loved ones who back your decision to quit will help give you a united front against your bad habit.

Don't Underestimate the Power of the Patch (or Gum) - Forms of nicotine replacement therapy have been shown to double your chances of quitting smoking, and can help you fight the urge to light up when you're facing nicotine withdrawal, reducing your feelings of depression and restlessness.

For more ways to help you quit, read more.

Find Another Way to Relieve Stress - Since smoking can often be a way to unwind, you'll have to find a healthier outlet to relieve stress. Combat stress with an alternative that's good for the body like a yoga class, soothing massage, or aromatherapy. Natural herbal supplements like lavender, valerian, and passionflower can aid with feelings of anxiousness and help ease tension. Short bouts of exercise can help relieve cravings, too.

Don't Drink - Alcohol and smoking are social activities that seem to go hand in hand. Plus, since alcohol naturally lowers our inhibitions, it can be harder to resist the temptation of a smoke when you're out drinking. So, when you're trying to quit, it's probably best to avoid the bar scene altogether.

Get Your Fill of Fruits and Veggies - Since many smokers fear gaining weight when they quit, many choose to diet while they're trying to give it up. But it's not a great idea to limit your food intake or choices, which can leave you feeling even more irritable while you're working to quit. Instead, think of quitting in a healthier way - focus on how eliminating the toxins from cigarettes will help to purify your body, and choose healthy fruits and veggies to fill you up. You might even try juicing your servings of fruit and vegetables. The nutrient-rich juice can help to curb cravings and can even help flush toxins from the body.

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

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

Want to Quit Smoking?

FitSugar — Wed, 19 Aug 2009 10:00:19 -0700

Quitting smoking is just about the best thing you can do for your health. Countless studies have shown smoking can lead to serious health problems, not only for the smoker, but also for non-smokers breathing secondhand smoke. It's never too late to quit, and if you want to call yourself a non-smoker like some of these celebs, here are some tips to help make it happen.

Think of a powerful and specific reason you want to quit. Something that's as important as wanting to avoid having your family visit you in the hospital because you have lung cancer will be strong enough to outweigh your craving to light up.
Don't try quitting cold turkey. Stats show that 95 percent of people who quit without therapy or medication end up going back to their old ways. So ween yourself off of nicotine slowly. Use nicotine gum or patches to minimize the overwhelming symptoms of withdrawal that include depression, restlessness, and anger.
Get rid of the evidence. Once you decide to quit, get rid of your secret cigarette stash, lighters, and ashtrays. Wash all your clothes, curtains, blankets, and anything else that smells like smoke. Use air fresheners in your home or car, because the slightest smell may make you relapse.

To see the other tips, read more.

Avoid triggers that make you want to light up. Drinking, hanging out with fellow smokers, and stress are common triggers that boost your urge to smoke. So know what sets you off and avoid it at all costs.
Have a support group to lean on. If your family, friends, and co-workers know you're trying to quit, they can encourage you to stick with it. Joining a support group with other people trying to quit can also up your chances for success.
Fill up on fruits, veggies, and lowfat dairy products. A Duke University study shows these foods make cigarettes taste terrible.
Exercise. Working out can curb nicotine cravings, so keep up with a regular exercise routine. It'll also help prevent weight gain while trying to quit.
Don't give up. It's common for a person to quit smoking several times before they quit for good. So keep trying until you can call yourself a non-smoker.

Another Reason to Quit Smoking: Taste

FitSugar — Mon, 24 Aug 2009 03:30:14 -0700

If you're looking for motivation to quit smoking, I have another reason to tack onto your list: taste. A recent study performed in Greece found that smoking literally dulls the taste buds. In the small study, the smokers had flatter tastes buds compared with their nonsmoking counterparts. The shape of the buds may affect the sense of taste for Pavlidis Pavlos, the leading researcher in the study, remarked that,

"Statistically important differences between the taste thresholds of smokers and nonsmokers were detected. Smoking is an important factor which can lead to decreased taste sensitivity."

Food is fuel, but we all eat for taste as well and when you are missing out on flavor you might also be tempted to eat more to reach a satiation point. Need some more reasons to kick the habit? Check out all these reasons to quit smoking.

DrSugar Answers: How Can I Cut the Nicotine Habit?

DrSugar — Fri, 10 Apr 2009 03:00:00 -0700

DrSugar is in the house and he's answering your health questions.

Dear DrSugar,
I have been smoking ever since college, which I know is dumb, but I just haven't been able to cut the habit. I started smoking only at parties, but now I'm at about a half pack a day for the last few years. I'm totally healthy otherwise. I go to the gym three or four times a week and try to eat healthy. What do you recommend for quitting cigarettes?
- Getting Off the Butts

To see what the doctor has to say about ditching this unhealthy habit, read more.

Firstly, I applaud your desire to quit and wish you luck in your journey. There is good news and bad news when it comes to quitting cigarettes. The good news is that there is an abundance of resources, websites, help lines, medications, and doctors who are there to help you quit if you need it. The bad news is that quitting cigarettes is very hard and often takes multiple attempts because relapse is common. If you succeed in quitting, you will be greatly improving the future of your health. Smoking accounts for almost 90 percent of lung cancer deaths. It can also lead to heart disease, lung disease, and vascular disease or blockage of blood vessels.

Some people are able to stop smoking "cold turkey" without the use of any aids, but this is a tough task and often results in failure. I think that online resources, such as QuitNet, can be especially helpful in terms of getting more information and hearing about other people’s experiences.

Many people successfully quit with the help of nicotine replacement therapy to curb the initial cravings. Nicotine gum is available over the counter, while nicotine patches require a prescription. Though I recommend trying nonprescription methods first, there are also two prescription medications that have helped thousands of people quit: Zyban and Chantix. Zyban (Wellbutrin) is a type of antidepressant that cuts the craving for nicotine during the quitting process, while the newer Chantix is a nicotine-receptor activator that essentially tricks the brain into thinking there is nicotine in the system.

I suggest setting a quit date, formulating a plan for how to cope with the cravings (gum, medication, exercise, etc.), and trying to keep your mind on other things. Come up with a new routine at times when you used to light up. You should also check out these seven tips for quitting smoking, which offer great practical tips. Also remember that doctors love to hear that their patients are trying to quit and are always there to help. Good luck!

Have a question for DrSugar? Send it by private messaging me here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.