Healthy Tips Archive

MUSC'S Top Ten New Year's Resolutions for Healthy Aging

1. Visit physician annually: This resolution may seem obvious or even self-serving. However, your health should be priority - a professional should assist you in this quest. An annual history and physical exam should be routine and should be determine if anything should be added to your current health portfolio. Your physician should also determine if you should take "statin" drugs. You should take a list of any questions you have to help make the most of the time you have with your physician.

2. Have screening tests: Screenings tests that are vital to healthy aging include routine blood tests for diabetes, high cholesterol, prostate antigen and c-reactive protein (predictor of coronary heart disease). Regular blood pressure checks can be performed by you or a nurse. Mammography exams for women and prostate exams for men should include regular sigmoidoscopy. These screenings can detect very common cancers.

3. Control your blood pressure: High blood pressure is known as the silent killer and can lead to heart attack and stroke. It is relatively easy to detect and control. Medication, exercise and proper diet are common treatments.

4. Exercise: Exercise is probably the single most preventive strategy for overall good health. At a minimum, people should exercise for at least 30 minutes, four times a week. Many types of exercise can be beneficial, although the exercise should produce a sweat and should increase heart rate 20 to 30 percent. Varying exercise routines help many people stick with the program.

5. Diet: You probably have heard the saying that you are what you eat. Indeed, a healthy diet can result in a healthier future. Foods high in fiber have been shown to prevent cancer and lower cholesterol. Iron is present in green vegetables, and fruits are much healthier than nutrient-deprived desserts. Foods high in saturated fats are unhealthy. However, oils from vegetables and olives are healthful. Although fish is generally better than meat, moderation is key.

6. Kick unhealthy habits: Of course, kicking unhealthy habits is easier said than done. Smoking and excessive alcohol ingestion can have a negative impact on health. A sedentary existence also is unhealthy. Pursuing healthy hobbies, helping others, and having a good friendship or marriage have been proven to preserve life.

7. Take aspirin: Aspirin therapy is not for everyone and should only be done under a physician's guidance. However, a baby aspirin every day will reduce the risk of heart attack and probably stoke. Aspirin can cause bleeding problems and stomach issues, but if recommended, offers an inexpensive way to prevent cardiovascular problems.

8. Take vitamins: Vitamins are sometimes referred to as the "spark plugs" of the human machine. Vitamins are essential to good health. Inadequate - and even excessive - levels of vitamins can lead to acute and chronic disease. Vitamins are categorized into two groups: 1) fat-soluble (vitamins A,D,E, K) and 2) water soluble (vitamins B,C, P). The difference between these two types is important because water soluble vitamins are excreted by the kidneys and should be present in daily diet. On the other hand, fat soluble vitamins are stored in fat and other tissues. If we ingest too many of these vitamins, they can accumulate. Vitamin A, in particular, is known to be toxic. Only vitamins D and K are produced by the body. Others must be in the food we eat or in a supplemental pill or capsule. Vitamins A, C, and E are anti-oxidants and have been shown to help prevent cardiac disease and some cancers. Many multi-vitamin formulations are available over-the-counter. After consulting with your physician, you should take the formulation that best suits your needs. As you age, you probably need a supplement.

9. Take Calcium: In the past, mostly women were encouraged to take supplemental calcium. Now, both women and men who are older than 65 are encouraged to take 1,500 milligrams (mg) of supplemental calcium each day to prevent bone problems.

10. Weight watching: As we age, fat tends to accumulate. The more overweight we become, the less likely we are to live long, healthy lives. Overweight and obese people are at a substantially greater risk for developing hypertension, dyslipidemia, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory diseases, and a variety of cancers (endometrial, breast, prostate, and colon). In short, weight and obesity increase mortality. We should control our weight to prevent death.

Observing these resolutions can help lead to a healthier and happier New Year.
-Medical University of South Carolina, http://www.muschealth.com/healthyaging

Family History

If a close blood relative, like a parent or sibling, has heart disease, your risk of developing the disease is increased. To make heart healthy choices during the holidays, try this simple five-point plan: 1) limit saturated fats such as red meat, poultry skin, and fried foods; 2) limit rich desserts loaded with saturated fat, sugar and calories, like cakes, cookies, and pies; 3) eat 5 to 9 servings of fruits and vegetables every day; 4) incorporate some physical activity into every day; and 5) if you smoke, make the decision to quit. * Developed in collaboration with CDC's Family History Public Health Initiative
Smoking is the strongest risk factor for developing lung cancer, and your family health history is important, too. You can't change your family history of lung cancer, but you can choose to quit smoking. Just think - if you quit smoking today - you can use the money saved in the new year to buy a gym membership or the newest piece of exercise equipment. - Developed in collaboration with CDC's Family History Public Health Initiative
You can gather your family's health history by 1) Collecting health information at family gatherings and holidays like Thanksgiving; 2) Writing down your family history and discussing it with your doctor; and 3) Updating your family history regularly and sharing it with family members. A fun and easy way to create a portrait of your family's health can be accessed for free at www.hhs.gov/familyhistory. - Developed with CDC's Family Public Health Initiative
Learning whether diabetes runs in your family may help you take important steps to protect your health. Physical activity, such as walking, is one way to control your weight and may reduce your chances of developing diabetes. While shopping for holiday goodies, try parking the car a little further away and take a few extra laps around the mall. Making the decision to fit physical activity into your lifestyle is the best gift you can give to yourself and your family this holiday season. - Developed in collaboration with CDC's Family History Public Health Initiative

Nutrition

The Fourth of July is one of our nation's most distinguished holidays; it's a day to celebrate our independence and of course, it's a day to eat! Besides the traditional festivities including parades and marching bands, patriotic speeches and fireworks, in many ways the best part of the 4th are the picnics and barbeques. And what better way to celebrate our country than with a culinary salute to the beautiful colors of our nation's flag! In addition to the usual grilling fare, add tasty and healthful fruit and veggie treats in red, white and blue!
Every color of the rainbow offers a unique mix of nutrients that are important for good health, including antioxidants, fluid, fiber, vitamins, and minerals! In fact, the pigment that gives fruits and vegetables their bright, sunny colors is actually where many of the nutrients are found, which is why eating produce in the same color family provides a similar mix of nutrients! This means that menus never have to be boring, and no matter what favorites fall in each color of the rainbow, those nutrients will be there in each choice.
Make this a fun way to challenge guests to bring their favorite color combinations to the party! The table will look great, and many creative new ways to enjoy produce at festivities or on regular weekdays will be found! No matter the celebration or occasion, there is a produce in the color of the season that can be served. Guests will love it and it will help carry the theme - it's not just about colored plates anymore! Celebrate in style while providing necessary nutrients to everyone at the table.
Red Produce: The pigment in red produce helps showcase the nutrients that help with heart health, memory, and a reduced risk for cancer! Wash produce and be sure to eat the skins on everything from apples to red pepper for the most nutritional bang for the buck.
White/Tan Produce: It may seem odd to talk about white produce when the typical rule of thumb is the darker, more vibrant colors in both fruits and vegetables pack the most nutrition per serving. However, thinking in terms of art class, remember that white is actually all colors combined! Never fear, the palest in the salad bowl of produce choices still packs a nutritional punch! For example, cauliflower is a cruciferous vegetable with anticancer properties, while both white potatoes and bananas are packed with potassium which plays a role in maintaining a healthy heart and blood pressure!
Blue/Purple Produce: It's true that not many foods are naturally blue, but those that are happen to be some of the most antioxidant rich choices in produce. From helping to improve memory to healthy aging to helping reduce risk for major chronic diseases like heart disease, high blood pressure, and cancer, it's important to get the blues (on the menu) each week!
-www.fruitsandveggiesmorematters.org
For over thirty years, fat in our diet has been considered the culprit in obesity, heart disease, and high cholesterol. Unfortunately, the resulting "low fat" foods and diets haven't resulted in most people controlling their weight or becoming healthier. In fact, the opposite is true.
It's the type of fat that matters in addition to how much you consume. Reducing your intake of some types of fats reduces the risk of several chronic diseases, but other types of fats are absolutely essential to our health and well-being.
Seek monounsaturated fats.
* Are liquid at room temperature and turn cloudy when kept in refrigerator.
* Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
* People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease.
Seek polyunsaturated fats.
* Polyunsaturated fats are liquid at room temperatures as well as at cold temperatures
* Primary sources are sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish.
* This fat family includes the Omega-3 group of fatty acids which your body can't make and are found in very few foods.
Avoid saturated fat.
* It is usually solid at room temperature and have a high melting point
* Primary sources are animal sources including red meat and whole milk dairy products. Other sources are tropical vegetable oils such as coconut oil, palm oil and foods made with these oils. Poultry and fish contain saturated fat, but less than red meat.
* Saturated fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD).
Avoid trans Fats.
* Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers - and very bad for you.
* Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
* Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol.
-www.healthguide.org
Don't forget the extras! Make fresh garlic a standard addition to all prepared veggies, salad dressings soups, etc. Garlic is truly a medicinal food that keeps our arteries healthy and boosts immunity.
Spice up your bean and poultry dishes with turmeric or curry spices. Both are teeming with the phytochemical curcumin, now world famous for its potent anti-inflammatory power (this translates to a reduced risk of CVD, Alzheimer's, and cancer).
Go Nuts! Get into the habit of throwing nuts/seeds into salads, soups, sauces, and other prepared dishes. Nuts score a perfect ten when it comes to nutrients, especially for the heart.
Eat your sprouts today! Add broccoli sprouts to salads and sandwiches. Broccoli is a bonafide anti-cancer superstar, and these sprouts contain ten to 100 times more power to protect against cancer than mature broccoli.
Don't forget your herbs! Remember to add fresh herbs liberally to prepared foods to increase both the taste and nutritional value of your meals.
* Parsley has vitamin C and a higher concentration of flavanoids (the superstar class of antioxidant phytochemicals) than any other food.
* Cilantro is loaded with phytochemicals, including one that kills salmonella (common source of food-borne illnesses) more effectively than our strongest antibiotics.
* Rosemary, ginger, tumeric and curry - also provide especially potent antioxidant and anti-inflammatory phytochemicals.
-Dr. Ann Kulze, Nationally recognized nutrition and wellness expert, www.DrAnnwellness.com
To lose weight, you must eat fewer calories than your body uses. This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling. Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:
Start the Day Right with breakfast! Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese. Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
Lighten Up Your Lunch! Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for two ounces of the cheese and two ounces of the meat in your sandwich, wrap or burrito. The new version will fill you up with fewer calories than the original. Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of two ounces of the meat or one cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.
For dinner add one cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing one cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version. Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate - not a platter. The total number of calories that you eat counts, even if a good portion of them come from fruits and vegetables.
-Centers for Disease Control and Prevention, www.cdc.gov

Physical Activity

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.
Here are some tips for exercise success:
* If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
* Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
* Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
* Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
* Use music to keep you entertained.
* Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
* Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
* Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!
-www.americanheart.org
Are you in a physical activity rut? Do you plan your physical activities in the same way, over and over again? Walk the same trail? Give the same excuses for not being more physically active? Go to the same place at the same time to work out? Attend the same fitness classes? Share your physical activity time with the same people?
Though familiarity may seem to simplify your life, you need to get moving out of the routine and into some new and exciting ways to be physically active.
What are the reasons you give yourself for not including regular physical activity as part of your life? In a 2006 study about physical activity behaviors in western North Carolina, the main barriers determined are:
* Lack of time
* Lack of facilities
* Lack of money
* Lack of motivation
To address the barriers in your life, create a chart, listing the three main ones that block your becoming physically active. Beside each barrier, list at least one action you can take to overcome the barrier.
For example, if your primary barrier is lack of time, how can you find time in your day to include physical activity? As you consider strategies you might use, be sure to include some of your physical activity with something else you are doing:
* Hula hoop from one TV commercial to another
* Do one set of resistance band work between times you check dinner in the oven
* Park at least 15 spaces from the door of any building you enter
* Always take the stairs instead of the elevator
-Susan Tumbelston, Be Active North Carolina, www.beactivenc.org
Swimsuit season is here and the pressure to go sleeveless is rising faster than record high temperatures. So what can the average American, who does not have a personal trainer on standby or daily healthy meals cooked by a professional chef, do to get toned arms and a tighter midriff section? The answer: Take it outdoors for some fun and free summer activities that will have you burning calories just in time for bikini season. Here are eight workout ideas to do on your own or with the entire family:
1. Go Off-Road. A great way to escape the hectic city life and reduce stress is to hike in nature.
2. Ride Your Bicycle. There is no better way to explore your neighborhood, city, back country roads or local trails than from the vantage point of a bicycle. And that is just one side-effect. Bicycling is a great cardiovascular workout and will strengthen legs, glutes and core. A 140-lb individual who bicycles at ten miles per hour for an hour will burn nearly 400 calories, which makes for guilt-free eating of a six-inch double roast beef sub sandwich. Bike longer and you can burn enough calories to eat a sandwich, and have your cake too.
3. Jog Around the Block The beauty about jogging or running is that you can do it any time, anywhere. Keep your running shoes in your duffel bag, at work, in your suitcase or near the door, and you're always ready to explore the great outdoors. Even short bouts of jogging or running benefit your heart health, clear your head and calm your senses. For those running in unfamiliar places, running up staircases, around tall buildings or a stadium still makes for a great workout. Running is great for busy professionals, because you can always make time to sneak in a quick run, even during travel. Simply ask the hotel concierge for a map of the city, a nearby park or trails and you're on your way.
4. Jump Rope. Jumping rope is not only a great heart-pumping activity, but also increases body awareness. Choose a light-weight rope with foam grips that won't slip away when palms get sweaty. The right length rope is one that reaches about chest high and is measured by stepping the foot on the center of the rope while bringing the handles up to the chest.Now all that's left is to challenge each family member to a jumping rope contest while keeping it fun.
5. Get Wet. Swimming laps offers a great full-body workout. But even splashing around in the pool can be a great workout for young and old alike. The buoyancy of water reduces the "weight" of a person by about 90 percent, which means less stress on joints, bones and muscles. Many people enjoy working out against the resistance of water while benefitting from its cooling effect on the body. Here are some workout ideas: Cup your hands and pull water away from you to build strength. Use a noodle, hand-held paddles or a kick board. For those wanting to enjoy a group workout, consult your health club or YMCA about aquatic classes or master's programs for swimming laps and don't forget to wear sun screen when swimming outdoors.
6. Inline Skate. Inline skating around the neighborhood or even a pick-up game of hockey make for great family fun and a workout. Most children love the idea. To prevent injuries, it is critical that adults and especially children wear helmets and protective gear on their wrists, knees and elbows. It may not look 'cool,' but can make the difference between a serious head injury or trauma and a minor injury or broken bones, so always be safe.
7. Just Dance. You don't have to be Lady Gaga to "Just Dance." Next time you're at a summer party, dance for fun and fitness: A 120-pound person who dances socially can burn almost three calories per minute or equals approximately 180 calories per hour, which is roughly the same amount of calories as a Bloody Mary. A 180-pound person dancing for an hour can burn over 750 calories, the equivalent of two slices of a pan crust cheese pizza. Encouraging children to be creative and move their bodies freely is fun and great for their mind and body. Teach your kids some new moves in your garden, the park or at the beach.
8. Calm The Mind. For those wanting to calm the mind, rolling out a yoga mat in nature for downward-facing dog positions and sun salutations may be the ideal stress-reliever during these tough economic times. Many yoga studios are also taking their workouts outdoors. When life gets tough, slowing the mind without any distractions can make for a spiritual recovery.
-American Council on Exercise, www.acefitness.org
If you think young children spend their summers running around and keeping trim, think again. A new study finds that kindergartners and first-graders put on more weight during summer vacations than during the school year. Children are eating more and exercising less when they are out of the classroom routine, suggests the study in the American Journal of Public Health. The extra pounds are not normal growth spurts. During the summer, children gain weight at twice the rate as during the school year, pushing some kids into obesity and making overweight children even heavier.
Exercise is an important part of keeping adolescents healthy. Encouraging healthy lifestyles in children and adolescents is important for when they grow older. Lifestyles learned in childhood are more likely to stay with the child into adulthood. Changes in lifestyle are harder to make the older the person becomes. The best way to promote healthy lifestyles is for the whole family to become involved.
A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits. The following exercise guidelines for adolescents can help you and your adolescent plan activities:
*Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth.
*Parents are encouraged to limit children's screen time (TV, video, and computers) to less than two hours daily and replace the sedentary activities with activities that require more movement.
-Medical University of South Carolina, www.muschealth.com

Tobacco

About half of all Americans who keep smoking will die because of the habit. Each year about 443,600 people in the United States die from illnesses related to tobacco use. Smoking cigarettes kills more Americans than alcohol, car accidents, suicide, AIDS, homicide, and illegal drugs combined.
Cigarette smoking accounts for at least 30% of all cancer deaths. It is a major cause of the following cancers:
* lung
* voice box (larynx)
* mouth (oral cavity)
* throat (pharynx)
* bladder
* the swallowing tube connected to the stomach (esophagus)
Smoking is also linked to the following cancers:
* pancreas
* cervix
* kidney
* stomach
* some types of leukemia
Smoking is responsible for about 87% of lung cancer deaths. Lung cancer is the leading cause of cancer death in both men and women, and is one of the most difficult cancers to treat. Lung cancer is a disease that can often be prevented.
-www.cancer.org
Here are five ways to learn what you are addicted to and then to combat your addiction:
1. For two days, every time you smoke, write down the feelings you had before smoking each cigarette. Were you tired? Bored? Hungry? Fidgety?
2. Write down the positive feeling that came from smoking each cigarette. Did it help you relax? Did you feel less bored? Did it help you wake up? Did it help you fall asleep?
3. Study your list. You'll probably notice a pattern.
4. Next, find things to distract you when you start feeling like having a smoke.
5. Also, find replacements for the positive feelings that you get from smoking. If you smoke to relax, figure out how to relax without a cigarette. If you smoke to clear your mind, figure out how to do that without a cigarette.
Think about the situations you are likely to be tempted in. There are a number of ways to approach them. Look at the moods you indicated: anxiety, sadness, or happiness. Times when you are especially anxious or feeling blue are likely to be especially tempting.
There may also be situations which don't occur too often, but when they do, it's hard to fight. Make a list of possible temptations that you are prone to.
After specifying your temptations, you need to think of specific things you will do to keep each from getting to you. Here are some ideas to help you get started:
Change your environment. Get rid of all cigarettes, ashtrays, lighters, and matches.
Prepare yourself. Have creative alternatives available, such as sugar-free gum, low-calorie snacks, etc. Plan an enjoyable activity and start it before the temptation occurs (for example, take a walk after dinner).
Make use of your social world. Tell a lot of people that you've quit smoking. Make clear to your smoking friends that you don't want them to give you a cigarette (most relapse cigarettes come from friends). Tell a friend about an upcoming temptation and ask them to give you some encouragement in the situation (perhaps before a tense meeting).
Keep your goal in mind. Rehearse your reasons for quitting. Promise yourself something you enjoy (movie, dinner) for getting through the first week. Get involved in activities that don't go with smoking (exercise, meditation). Imagine yourself as you'd like to feel, enjoying favorite activities without smoking.
Reduce the appeal of temptations. Think about the harmful things cigarettes do to you. Think about the diseases you're concerned about if you go back to smoking.
As you can see from these examples, your will-power does not depend on some inner strength - but it rests on how well you anticipate temptations and how creatively you act to change them.
Avoiding temptations is certainly a lot of work, and it requires effort in advance. But keep in mind the fact that quitting smoking is the most important, and one of the hardest things you'll d all year. Give it the attention that it (and you) deserve.
- www.smoking-cessation.org
For most tobacco users, cravings or urges to smoke can be powerful. But you're not at the mercy of these cravings. When an urge to use tobacco strikes, remember that although it may be intense, it will be short, and it probably will pass within a few minutes whether you smoke a cigarette or not. Each time you resist a craving, you're one step closer to stopping smoking or other tobacco use for good.
In the meantime, here are ten ways to help you ride out the urge to smoke or use tobacco:
1. Delay. If you feel like you're going to give in to your craving, tell yourself that you must wait ten more minutes and then do something to distract yourself. This simple trick may be enough to derail your tobacco craving. Repeat as often as needed.
2. Don't have 'just one.' You may be tempted to have just one cigarette to stop a craving. But don't fool yourself into believing that you can stop at just one. More often than not, having just one leads to another, then another - and you may wind up back in the habit.
3. Avoid triggers. Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often. Identify your trigger spots - or people - and have a plan in place so that you can avoid them entirely or get through them without using tobacco. Don't set yourself up for a relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby instead for doodling rather than smoking.
4. Get physical. Physical activity can help distract you from tobacco cravings and reduce the intensity of cravings. Just 30 minutes of moderate physical activity can make a craving go away. Get out for a walk or jog. If you're stuck at home or the office, try squats, deep knee bends, push-ups, running in place, or walking up and down a set of stairs a few times. If physical activity doesn't interest you, try prayer, needlework, woodwork or journaling. Or do chores for distraction, such as vacuuming or filing paperwork.
5. Practice relaxation techniques. Coping with a craving to smoke or use tobacco can be very stressful. In the past, smoking may have been your way to deal with stress. Take the edge off your stress by practicing relaxation techniques. These include deep-breathing exercises, muscle relaxation, yoga, visualization, hypnosis and massage.
6.Call reinforcements. Touch base with a family member, friend or support group member for moral support. Chat on the phone, go for a walk together or simply share a few laughs - or get together to commiserate about your cravings.
7. Remember the benefits of quitting. Write down or say out loud the reasons you want to stop smoking and resist cravings. These might include feeling better, getting healthier, sparing your loved ones from secondhand smoke or saving money. And if you're a closet smoker, you may save hours of time since you no longer have to spend time trying to creatively conceal your habit.
8. Go online. Join an online stop-smoking program. Or read a quitter's blog and post encouraging thoughts for someone else who might be struggling with cravings. Learn from how others have handled their tobacco cravings.
9. Try replacements. Try a stop-smoking product instead of a cigarette. Some types of nicotine replacement therapy, including patches, gums and lozenges, are available over-the-counter. Nicotine nasal spray and the nicotine inhaler are available by prescription.
10. Chew on it. Give your mouth something to do. Chew on sugarless gum or hard candy. Or munch on raw carrots, celery, nuts or sunflower seeds - something crunchy and satisfying.
-www.mayoclinic.com
Although smokers must make their own decisions to quit, several common factors often serve as motivators for quitting.
-Health Benefits: Improved health seems to be the primary motivator for quitting. Many of the adverse health effects of smoking can be greatly reduced or even reversed through cessation. Immediate benefits of quitting include a decrease in blood pressure, a lowered pulse rate, an increased oxygen level in the blood, and a decreased blood carbon monoxide level. Also, the ability to smell and taste is enhanced. After two weeks of abstinence, circulation to the extremities improves, blood pressure remains lower, and lung function improves. After just a few weeks to a month, cough, sinus congestion, fatigue, and shortness of breath all decrease, although cough may actually worsen right after quitting. Further, ex-smokers are less likely than current smokers to have colds, develop gum disease, experience fertility problems (in both males and females), or experience erectile dysfunction.
-Personal Requests: Many smokers receive personal requests to quit from family members, friends, and physicians who are concerned about the smoker's health and/or are bothered by their habit. Although one request may not be enough motivation, each subsequent request may increase a smoker's probability of quitting.
-Economic Aspects: Although health is usually the main motivator for quitting, the economic cost and burden of the habit may also influence some smokers' decisions. Depending on the individual, smoking can be quite expensive -- costing as much as $70.00-80.00 per week. Although the main public health objective of raising the price of cigarettes is to deter adolescents from smoking, increasing cigarette prices does seem to increase smoking cessation. The economic benefits of quitting may be especially important for the 30% of smokers who have incomes below the national poverty level. The cost of cigarettes isn't the only economic cost of smoking. Smokers' health care expenses are as much as 21% higher than those of nonsmokers. It is estimated that smoking costs the U.S. $158 billion each year in productivity losses and excess medical expenditures.
- The American Council on Science and Health, www.thescooponsmoking.org