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

"Health food" does not have to be any less appetizing than unhealthy foods. A hamburger and French fries might seem easy and delicious, but you have the power to create tasty recipes that are also good for you! Recently, I tried a recipe for roasted broccoli from an Ina Garten/Barefoot Contessa cookbook called Back to Basics. I am not a huge fan of plain roasted broccoli, but I decided this recipe was something worth trying. I was right. It was a delicious and exciting new take on broccoli that I know will have me eating my green veggies more often. I recommend trying this recipe on your own family and searching for innovative new takes on healthy ingredients.
Ingredients
4 to 5 pounds broccoli
4 garlic cloves, peeled and thinly sliced
Good olive oil
1 ½ teaspoons kosher salt
½ teaspoon freshly ground black pepper
2 teaspoons grated lemon zest
2 tablespoons freshly squeezed lemon juice
3 tablespoons pine nuts, toasted
1/3 cup freshly grated Parmesan cheese
2 tablespoons julienned fresh basil leaves (about 12 leaves)
Directions
Preheat the oven to 425 degrees F.
Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.
Remove the broccoli from the oven and immediately toss with 1 ½ tablespoons olive oil, the lemon zest, lemon juice, pine nuts, Parmesan, and basil. Serve hot.
-Meg Milne, Director of the Healthy South Carolina Challenge
This week I am returning to Alton Brown's recent episode of his Food Network series, Good Eats. One of the nutrition changes he made in order to lose 50 pounds was to have a very nutritious smoothie for breakfast. I was intrigued and soon made the trip to the store to try it myself. I was very pleasantly surprised, and over the past week and a half these smoothies have become a staple for breakfast and lunch in the Milne Household. Here is the recipe:
Ingredients:
* 4 ounces plain, low-fat soy milk (I use regular skim milk)
* 4 ounces acai, grape, or pomegranate juice
* 4 ounces frozen banana (buy them on sale, peel and freeze!)
* 4 ounces frozen strawberries
* 4 ounces frozen blueberries
* 4 ounces frozen peaches (I could only find frozen mangos and those work great as well!)
Directions:
Combine the soy milk, juice, banana, strawberries, blueberries, and the peaches in the carafe of a blender. Cover and refrigerate overnight or up to 8 hours.
In the morning, or when the fruit is partially thawed, put the carafe on the base of the blender, start at the lowest speed and slowly accelerate to medium, until you achieve a vortex. Blend on medium for 1 minute. Increase the speed to high and blend for an additional minute. Serve immediately.
The frozen fruit works great. That way the smoothie is slightly frozen without adding ice. Also, it is less expensive than buying all of the fresh fruit (which might be out of season and more expensive), and you won't have to use the fruit within a couple of days. The smoothie is surprisingly filling and very refreshing. I think I'll appreciate it even more during our hot and humid summers! Notice there are no added sweeteners. The fruit makes it perfectly sweet on its own.
-Meg Milne, Director of the Healthy South Carolina Challenge
Diet. The word alone sends shivers down my spine. When I think of dieting, my mind immediately jumps to denying oneself. I imagine a diet as a temporary period of torment devoid of treats and marked by incessant hunger. However, the word diet does not necessarily mean any of these things. A diet is simply what we eat*healthy or unhealthy. You might have chosen a specific diet at some point in order to lose weight, but the word diet does not necessarily mean forgoing carbohydrates or sugar or meat. What I hope to achieve daily and what I hope for you readers to achieve daily is a diet full of nutritious, tasty food. It's true I do my best to eat healthy foods and avoid unhealthy foods, but I do not feel I am denying myself at all. Alton Brown, a Food Network television host, recently lost 50 pounds after seeing a few photographs of himself and realizing he was overweight. Brown recently aired an episode of his famous show, Good Eats, where he candidly describes his revelation and what he ate and didn't eat to lose the 50 pounds. He made two points that stuck with me. First, he confirmed my conviction that a diet is simply what you eat*not a rule book of the can and cannots. Second, he mentioned that many Americans are so accustomed to artificial sweeteners and added sugars of any kind that they can't tell when something is truly sweet on its own. It may take time, but many of us need to cleanse our eating habits and master the discipline of a nutritious and delicious diet rather than signing up for another temporary period of incessant hunger.
To begin the diet "cleansing" process first think about the foods you enjoy. What comes to mind? Do you think of a delicious filet of fresh salmon or do you think of a cheeseburger and fries combo? Do you think of a sugary soda or a glass of ice water with fresh lemon? Over the past year or so, I have learned to enjoy healthier foods. When I turn down a trip through the drive through window, I don't feel I am denying myself in the least. Since making the effort to eat tasty, fresh, nutritious "basics," I no longer crave such unhealthy foods. The fewer sodas I drink, the fewer I crave. If I do eat fast food, my body feels sluggish and heavy. Why would I want to feel sluggish and heavy when I can feel energized and light? As Brown pointed out*if you are accustomed to eating fast food and drinking sodas regularly, it might take some time to enjoy nutritious food and the natural sweetness of fruits on their own.
Recently I realized for myself how true Brown's assessment on sweets really is. I was out running errands and decided to pick up a smoothie. I read the menu and chose a smoothie full of blueberries, mangos, bananas and strawberries. When I ordered it without added sugar the young man behind the counter looked at me like I was odd. My smoothie was fresh, naturally sweet and nutritious without the added sugar. My husband, on the other hand, ordered a smoothie straight off the menu. When I tasted his smoothie, I almost went into sugar overload! The smoothie is just one example of the changes I've noticed since taking control of my diet. When choosing what I eat, I look for healthy foods, not because I am on a restrictive diet to lose weight, but because I truly enjoy nutritious food and having my body run as smoothly as possible. If you have ever felt frustrated with a diet of cans and cannots, toss it out the window. Instead, look at your diet as a way to keep your body running efficiently. If you put good things in, you will look and feel better. Learn to enjoy a simple apple, orange or carrot. Take advantage of the wonderfully nutritious, completely natural foods sitting in our grocery stores. Indulge on grapes and condition yourself to see a high fat, high calorie burger as the real denial of your nutrition needs.
-Meg Milne, Director of the Healthy South Carolina Challenge
I eat my cereal every morning at my kitchen table. My dog has never cared and usually sleeps through my breakfast. However, a couple of weeks ago he happened to be in the kitchen when I poured my cereal into my measuring cup (more on that later!), and I decided to give him a piece. The next day I did the same. Ever since those two treats, he comes into the kitchen the moment he hears me opening the cereal. He sits and watches my every move waiting and hoping for that piece of cereal. He already has it set in his mind that he should get a treat at that time. I'm not going to go into the details of Pavlov's studies, but I will say, I see a very strong link between Murray's expectation of his morning cereal treat and my own expectations for "treats" at certain times of the day.
I realized this morning while reading an article by Eating Well Magazine (www.eatingwell.com) about our eating "triggers" that I am not much different from Murray when it comes to food. The article challenges readers to name their triggers or eating cues. Some examples of eating cues are certain places, actions, seeing or smelling food, boredom, emotions and stress. I immediately recognized my strongest eating cue. After we eat dinner, my husband and I often watch television. That is my cue to rummage in the kitchen for something sweet. I have such a strong urge to find something chocolate, and I admit I usually indulge. Yes, I do manage to avoid these extra calories during the day, but at the every end of the work day, I feel I deserve a treat. Of course, I think its fine to indulge when you have a strong craving and you've been "good" all day. However, I am realizing that it isn't so much that I really and truly always want something sweet*it's that I've become accustomed to having something sweet at that time of day. How can I break this cycle?
I suppose the most obvious way to stop eating sweets is to stop buying sweets. But, ideally, I'd like to be able to keep something sweet on hand and only indulge every other night or on weekends. Maybe I should use the same tactic on myself as I am using on Murray. I am not feeding him any more cereal. I am hoping that after a week or so of me not acknowledging his watchful presence, he will no longer expect the treat. In the same way, I am going to make it my goal to avoid my sweets routine. If I want a piece of chocolate after dinner, fine, but no more having to have a real dessert every evening. I think I'll discover I don't always even want the treat. Do you have a trigger? Find out what it is, and break the vicious cycle!
-Meg Milne, Director of the Healthy South Carolina Challenge

Physical Activity

Do you want to exercise more often but feel you don't have the energy to do so after fulfilling all of your other responsibilities? If you often feel like you don't have enough energy to exercise, you should consider changing your diet to better sustain an exercise regimen. Here are a few tips from Dr. Ann Kulz (www. drannwellness.com) to stay energized throughout the day:
* Be sure to have some high quality protein at each feeding/meal. The digestion of protein gives rise to a prolonged and sustained blood glucose level which translates to a steady and robust energy level. My top picks for energizing proteins are omega 3 fortified eggs, beans, fish, poultry, nuts, low-fat dairy products, and whole soy foods.
* Indulge in a prudent portion (1/2 to 1 ounce) of high quality dark chocolate. This delectable treat provides just the right amount of sugar and caffeine to jump-start dwindling energy levels and is loaded with some of the most powerful antioxidants yet documented. These antioxidant flavanols enhance blood flow which provides an additional energy boost.
* Drink a cup of freshly brewed tea. Tea provides a modest amount of energy * boosting caffeine, along with super-potent antioxidants called catechins that increase blood flow. Tea is the only food I know of that can boost energy, enhance immunity, prevent cancer, and protect against heart disease all for zero calories!
* Eat more beans! I consider beans nature's most perfect energy-boosting food. They are a rich source of the body's preferred fuel * glucose * that's released steadily over a long period of time (this translates to immediate, but sustained energy). In addition, they are chock full of several B vitamins and minerals that play a key role in energy production at the cellular level.
* Don't let yourself go hungry. True hunger signifies low blood sugar levels, which means your brain and muscles will be deprived of the precious fuel they require to operate properly. Consume 3 meals a day with snacks between as necessary to keep ravenous hunger at bay. This will help maintain a steady blood glucose level, which translates to steady energy levels.
* Strictly avoid trans fats (processed foods containing hydrogenated oils, stick margarine, many fried foods) and minimize saturated fats (red meat, butter, whole dairy products). Both trans fats and saturated fats are energy busters because they impair blood flow. Decreased blood flow translates to decreased energy.
* Avoid the "Great White Hazards" * white flour products, white rice, white potatoes, and excess sugar. These quickly digested, high glycemic carbs give rise to a flash flood of glucose in your arteries that is always followed by a corresponding sharp and rapid drop in blood glucose levels shortly there after. Your brain and muscles simply can't function when blood glucose dips too low. Choose whole grains for your starch fix or fresh fruit for your sugar fix to avoid the blood glucose roller-coaster ride associated with their refined, Great White Hazard counterparts.
-Meg Milne, Director of the Healthy South Carolina Challenge
While physical activity is crucial to preventing disease and feeling our best, we must be careful not to over-obsess with our bodies. Some are calling our present culture a generation of narcissists. It seems everywhere we look in the media, everything is about our physical bodies*what we put on it, what we put in it, what others think of it. It goes on and on. And sometimes, I think people obsess over their bodies because it is something they feel is in their control. Yes, it is crucial to maintain our physical bodies by eating well and exercising, but be careful not to make it your driving force. Life is not about what we wear or how good we look wearing it. No matter how hard we work and fight the inevitable, we will one day lose our bodies. Not to sound morose, but I just wanted to remind everyone (myself included), that there is much more to life than the physical body. Be careful not to over-obsess.
-Meg Milne, Director of the Healthy South Carolina Challenge
A few months ago when I first began writing these tips, I encouraged readers to try a morning workout routine. I explained the benefits of exercising first thing in the morning and the reasons I love it. For about eight months, I stuck to my morning routine without fail. It began when I realized there was no way I could run through the summer humidity unless I faced it first thing. Then I began to enjoy getting it out of the way. However, since Christmas, I have not continued my morning routine. We had a couple of weeks of below freezing morning temperatures, and I just did not see getting up in the dark, 23 degree morning to run. So I began to fit it in on lunch breaks, weekends and after work. There are many disadvantages to my new "routine." For one*I don't actually have a routine. I plan each day what will work best instead of just getting it done in the morning where the only other thing I might be doing is sleeping. Nevertheless, I am enjoying the change. I think sometimes a routine can become redundant and seem down right monotonous. Instead of appreciating the sunrise, I am appreciating the sunset. I get to see children playing outside instead of running by dark, sleepy homes. I think the key to a good exercise regimen is flexibility. Learn to fit exercise into your daily life however it works best for you. It might be in the morning one day and in the afternoon the next. Currently, I am looking forward to an after work run where I can just squeeze it in before dark. I get to smell suppers cooking, wave at kids raking leaves, smile at dogs and their owners on their evening walks, and best of all, I enjoy a sense of pride at finishing my day off well. Whatever works for you, remember to be flexible and find enjoyment in your particular routine or lack of routine.
-Meg Milne, Director of the Healthy South Carolina Challenge
Do you have a spouse, a child or a friend who hardly ever exercises? Or do you often see an overweight neighbor and feel concern for his or her health? It's easy to nag a loved one about their exercise habits, but let's be honest. Does it ever actually work? It usually makes the person to whom the nagging is directed even more turned off to the idea of exercising and often causes tension and frustration for everyone involved. No matter how difficult it might be, force yourself to bite your tongue. Try to focus on maintaining a healthy lifestyle for yourself. Invite your spouse on your run, but don't make it a big deal if/when they decline. If you are the kitchen gatekeeper of your home, continue to buy healthy snacks so your family member only has healthy options while at home. If you are not the gatekeeper, specifically ask your spouse to purchase fat free milk and whole grain cereals. Don't include a lecture in your request, but if he or she wants an explanation you can inform them of the awesome health benefits these foods provide. The goal is that your healthy lifestyle will eventually become contagious. Haven't you ever seen a runner flying up a steep hill and immediately felt inspired to go on a run yourself?
Almost one year ago, a close friend encouraged me to sign up for a half marathon with her. I laughed at the idea. I had never been a "runner," and I didn't have much interest in it. But, when I heard my friends talking about training together and their excitement for the race, I had to give it a go. I started to run one mile at a time in my neighborhood. The more I ran, the more I liked it. I began to run further and felt excited at what I could accomplish. Yes, I had bad moments, but overall I was truly motivated to keep going. I did complete the race, and since that first race, I've run three others. And guess what? My husband ran three out of the four races with me! My own excitement for exercising rubbed off on my husband, and I have a feeling it has rubbed off on others as well.
I don't think I go around bragging that I am now a "runner." I think my friends and family see me in my exercise clothes, know about my races and see the excitement in me, and in turn want to join me. It seems the very best way to persuade a loved one to join in the fun, is to show them just how much fun it really is! So get out there, and be an example to everyone you know. You are actually benefitting yourself as well as your community!
-Meg Milne, Director of the Healthy South Carolina Challenge
Here we are again--the beginning of a brand new year. It seems almost everyone is newly motivated to start the year fresh by eating healthier and exercising. It is always a good thing to make resolutions and plans for a healthier lifestyle. Since it seems to be the typical time to do so, why don't we all take a step back and evaluate our lifestyle? Did you become the statistic I mentioned before Christmas by gaining two pounds between Thanksgiving and New Year's? After all of the holiday hype and fun, you might look in the mirror or step on the scale or pull on your jeans feeling a bit dismayed. You might consider joining a gym or buying some fitness dvds or a yoga mat or a health magazine. You might sit on your couch reading that magazine and feeling more and more motivated by all of the pretty people, in their pretty exercise clothes, with their pretty hand weights and pretty fruit smoothies. Believe me. I fall into that often. And it's not a bad thing to read fitness and health magazines, because they can be helpful, but (you knew the "but" was coming, didn't you?) sometimes I think the resolutions and subsequent purchase of exercise equipment and cute sports clothes can become just another form of "hype" to make January more interesting.
Before making any new health related purchases, try making a list. Not just a run of the mill resolution list. But a list of interests. For example, this year, my "interest" list includes yoga. I've never tried it, but I've read a lot recently about its benefits for runners and general injury prevention. After thinking about it for the past few months, I did some research and ordered a yoga dvd for beginners. I've also included eating more fish on my list. For me, that means learning more about fish in general as well as cooking methods. Think about what you want to learn more about or something you've always wanted to try. Joining a gym is a big commitment. Instead, why not try taking a tennis lesson instead? Or maybe you want to incorporate more whole wheat products into your diet. Learn more about the benefits of whole grains and make it a point to check your labels for whole grains when grocery shopping. Whatever your list includes, have a real go at it. Do your research on the specific things in which you are interested. Keep your interest list as broad or detailed as you want. But try to focus on only a couple of things at a time. Having an interest list instead of a specific ultimate goal list is helpful in many ways.
A common goal on resolution lists is to lose five pounds. Instead of focusing so much on the numbers on the scale, try first simply doing what you think you might like or enjoy*the tennis lesson, the whole grains, the fruit. Incorporate your new interests into everyday life then see what the scale says. You might be surprised to see that simply changing a few things makes a big difference. You might begin to feel better which will motivate you to continue and try even more healthy changes. Eventually, the goal is to want to be healthy and to actually dislike the old habits.
-Meg Milne, Director of the Healthy South Carolina Challenge

Tobacco

It's understandable to be concerned about someone you know who currently smokes. It's important to find out if this person wants to quit smoking. Most smokers say they want to quit. If they don't want to quit, try to find out why.
Here are some things you can do to help:
* Express things in terms of your own concern about the smoker's health ("I'm worried about...").
* Acknowledge that the smoker may get something out of smoking and may find it difficult to quit.
* Be encouraging and express your faith that the smoker can quit for good.
* Suggest a specific action, such as calling a smoking quitline, for help in quitting smoking.
* Ask the smoker for ways you can provide support.
Here are two things you should not do:
* Don't send quit smoking materials to smokers unless they ask for them.
* Don't criticize, nag, or remind the smoker about past failures.
-www.cancer.gov
Traveling for pleasure can be an enjoying way to spend time. Traveling for work may be mixed with stress and rewards. Whether you travel for business or pleasure, prepare yourself for unexpected "smoking temptations." Ask for nonsmoking seating on the bus, train or airplane. If you are taking a cruise, ask for a nonsmoking cabin. If you are driving, hang a "Thank You for Not Smoking" sign in your car. Let others know that you appreciate their not smoking around you, especially in a closed car. When making reservations, request a nonsmoking room and be sure to ask for it when you arrive. Call in advance to check if the restaurant has a nonsmoking section. Check with the local American Lung Association or American Cancer Society chapter. Often, they have a list of area restaurants with nonsmoking areas.
-Clear Horizons, www.smokefree.gov
Impact on Children
* Research has shown that women's smoking during pregnancy increases the risk of pregnancy complications, premature delivery, low-birth-weight infants, stillbirth, and sudden infant death syndrome (SIDS).
* The nicotine in cigarettes may cause constrictions in the blood vessels of the umbilical cord and uterus, thereby decreasing the amount of oxygen available to the fetus. Nicotine also may reduce the amount of blood in the fetal cardiovascular system.
* Nicotine is found in breast milk.
* Babies of mothers who smoked during pregnancy have lower birth weights. Low birth weight is a leading cause of infant deaths.
* In general, pregnant smokers eat more than pregnant nonsmokers, yet their babies weigh less than babies of nonsmokers. This weight deficit is smaller if smokers quit early in their pregnancy.
* Smoking by the mother causes sudden infant death syndrome (SIDS). Compared with unexposed infants, babies exposed to secondhand smoke after birth are at twice the risk for SIDS, and infants whose mothers smoked before and after birth are at three to four times greater risk.
* Mothers' smoking during pregnancy reduces their babies' lung function.
* In 2001, 17.5% of teenaged mothers smoked during pregnancy. Only 18% to 25% of all women quit smoking once they become pregnant.
* Children and adolescents who smoke are less physically fit and have more respiratory illnesses than their nonsmoking peers. In general, smokers' lung function declines faster that of nonsmokers.
* Smoking by children and adolescents hastens the onset of lung function decline during late adolescence and early adulthood.
* Smoking by children and adolescents is related to impaired lung growth, chronic coughing, and wheezing.
-www.cdc.gov
Many people who quit smoking are surprised by how good they feel!
They feel in charge
* They don't need to smoke
* They don't have to find places to smoke
* They don't have to worry about their smoke bothering others
They smell good
* Their hair, clothes, and breath don't smell like smoke
* Their cars, homes, and kids don't smell like smoke
* They can better smell food and other good smells
They feel more relaxed
* They don't have to make sure they always have cigarettes
* They have more money
* They are not as worried about their health
They look and feel better
* They feel good about being able to quit
* Their skin looks healthier
* They have more energy when they walk, play with their kids, or do something active
-www.smokefree.gov