10 Things To Avoid When You Quit Smoking

The Proper Care and Feeding of a Healthy Quit ProgramWe all want this quit to be the quit. We're looking for permanent freedom from nicotine addiction. This article takes a look at some of the things you should avoid when quitting tobacco. Build a strong quit program by educating yourself about the process!
1. Don't be impatient.

The natural tendency is to quit smoking and expect to be done with it within a month. Cessation just doesn't work like that. When you quit smoking, you are letting go of a habit that you've had for many years, if not all of your adult life. It's only fair to expect that breaking all of the old associations down will take some time. Sit back, relax, and put some time between you and that last smoke. Have patience with yourself, and with the process.
2. Don't worry about forever.

It can be overwhelming to think you'll never smoke another cigarette. Don't do that to yourself. Train your mind to stay in the here and now of today. This is where your power is, and always will be. You can't do a thing about yesterday or tomorrow, but you sure can control today. If you find your mind wandering in either direction, pull it back. Pay attention to your thoughts, and do your best to stay focused on the day you have in front of you.
3. Don't be negative.

It's been said that the average person has approximately 66,000 thoughts in a given day, and two-thirds of them are negative. We can be so hard on ourselves! Don't beat yourself up for things you can't change, such as the years you spent smoking. Don't look at past quit attempts as failures. Learn from the experiences you've had and move on. Think about all of the positive changes you're creating in your life. Successful long-term cessation always starts in the mind. Focus on your purpose and develop an attitude of gratitude. We have a way of believing what we tell ourselves over and over. Don't feed yourself negatives. Affirm the changes you are working to create in your life, and action will follow more easily.
Source From Terry Martin quitsmoking.about.com
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QUITTING IS THE ONLY SURE WAY TO COMBAT ILL EFFECTS OF SMOKING

Heavy cigarette smokers who cut back their smoking - rather than quitting - might not see any health benefits, according to researchers.

A team from the US Mayo Clinic studied 23 volunteers who smoked more than 40 cigarettes a day. Over the course of nine weeks, they tried to gradually cut back to 10 cigarettes a day. At the end of 12 weeks, researchers tested the volunteers for signs of harm from cigarettes.

Lead researcher Dr Richard Hurt said: "Many people - smokers and medical professionals alike - assume that if smokers can simply cut back, there will be some health benefits. "Our results didn't show that." The volunteers found it difficult to achieve the targets they had been set for reducing their cigarette consumption.

On average, they were only able to cut their smoking rate in half by the 12th week – well short of the target of 10 cigarettes a day. Only two participants were able to cut back to 10 cigarettes a day, and after 24 weeks they had increased their daily smoking rate.

Dr Hurt said: "The study found that cutting back on cigarettes isn't easy, even with help, and the health benefits are unclear." For smokers motivated to improve their health, research shows that abstinence is the best approach. Heavy smokers who use nicotine replacement therapy and receive counseling and support can stop smoking. When smokers stop, there are measurable and almost immediate health benefits.

TIPS FOR GETTING HEALTHY SKIN

Owning health and beautiful skin is hungering everyone and surely for women. Nevertheless, many people still don’t know the best natural way for get it. They even using many chemical substance which exactly destroy their skin. Following some natural ways getting healthy skin with natural and cheap way.

1. Doing Relaksasi
Relaksasi method like sleep and regular exercise is easy way to get healthy and smoothly skin. Research have proved that a person who have routine exercise and regularly sleep will look ageless compared a person who don’t it. Physical exercise can relieve stress and loosening muscles. Physical exercise like aerobik or swim twice a week during thirty minute until one hour can launch blood stream causing stream of nutrition and oxygen becoming good and quickly. This is can make cell regeneration.
2. Avoid Lateness Sleep
Fond of lateness sleep making a person losing time to get healthy skin. We need sleep regularly because at the moment happened commutation of cell. Damage skin cell will change constructively melatonin hormone.
3. Choose Healthy Food
Very suggested to avoid sweet food, alcohol, and caffeine. This food type can make our blood sugar become very high. Our skin will accommodate this sugar excess . The result is incidence skin blot caused by bacteria activity which eating sugar. Therefore, choose food with low calorie level. This food such as spinach, chickpea, soybean, brown rice, pineapple, grape, apple, plum fruit, and orange.
4. Drink Natural Supplement for Skin
Natural suplemen like vitamin E very useful for skin because content of antioksidan which protecting skin from free radical. Vitamin E can be obtained from vegetable, fruit, and also natural drug supplement.
5. Using Moisturizing Cream
Using body lotion which have content natural moisturizer. Moisturizer can make your skin always awake dampness and not easy to peel off .

HEALTH TIPS FOR YOUR CHOLESTEROL

1. Cholesterol-lowering cooking tips
The definition of "low fat" just got more specific. Medical guidelines suggest that in order to keep your cholesterol in check, you should reduce the amount of saturated fat you eat. Saturated fat is found in animal products, including meat and whole-milk dairy foods. To cut back on saturated fats, try these cooking tips—they're a healthier way for the whole family to eat:
o Rely on spices and other seasonings instead of fat for flavor
o Substitute two egg whites for each whole egg in recipes
o Select poultry, fish and lean cuts of meat
o Remove the skin from chicken and trim the fat from meat
o Use low-fat cooking methods like poaching, baking and broiling instead of frying
o Substitute bouillon for oil when sautéing or stir-frying
o Use low-fat or non-fat yogurt, sour cream and cream cheese instead of the high-fat varieties.

2. Eat Your Oatmeal
Research indicates that eating two servings of oats each day lowers cholesterol levels and reduces heart disease risk. A Northwestern University study that evaluated 127 postmenopausal women with moderate cholesterol levels to see the affect oat fiber had on lowering total and low-density lipoprotein (LDL) or "bad" cholesterol levels. Women in the study were randomly assigned to one of four dietary treatments for six weeks: oats and milk, oats and soy, wheat and milk, and wheat and soy. Results showed that those who consumed oats had lower total and LDL cholesterol levels than the women who consumed wheat.

3. Get Serious About Exercising
Do you keep putting off exercising? You shouldn't. Not only can regular physical activity such as walking make you look and feel better, it may lower your LDL or "bad" cholesterol levels, raise HDL or "good" cholesterol levels, help you trim down if you're overweight, lower your blood pressure and make your heart and lungs more fit. Before starting any activity program, talk with your health care professional to make sure it's safe for you.

4. Trans Fatty Acids: What You Need to Know
Like saturated fat, trans fatty acids (TFA) can raise cholesterol. TFA is present in small amounts in various animal products such as beef, pork, lamb and the butterfat present in butter and milk. To avoid them, use canola or olive oil when possible. Stay away from French fries, fast food, doughnuts and cookies—all high in TFA. Don't even think about eating fast foods and commercial baked goods. Not only are these foods very high in fat, but that fat is also likely to be very hydrogenated, with loads of TFA.

5. Try a Cholesterol-lowering Spread

Two margarine-like spreads approved as foods by the U.S. Food and Drug Administration can reduce cholesterol levels. Benecol contains hydrogenated sterols derived from pine tree wood pulp, while Take Control contains naturally occurring unsaturated sterols from soybean oil. Studies find that plant sterols effectively lower cholesterol even in patients already on statin medications. You should use two to three grams a day.

6. Monitoring Your Cholesterol at Home
A word of caution concerning the new home cholesterol tests now available at local pharmacies and through the Internet: home cholesterol tests such as the CholesTrak, Home Access Instant Cholesterol Test, and First Check Home Cholesterol Test are indeed faster than visiting your health care provider, but may not be very useful. The kits, which require the user to draw blood from a prick of the skin, measure only total cholesterol (not HDL, LDL and triglycerides individually)—interesting information that doesn't provide accurate information about your cardiovascular risk or much about the impact of diet or exercise on your cholesterol.
Two other home test kits, Cardio Check and Lifestream Personal Cholesterol Monitor can tell you your total cholesterol, HDL, and triglyceride levels (not LDL), but requires three separate jabs with a sharp lancet and costs more than $100.

HEALTH TIPS FOR WEB DESIGNER

It is silly to complain about a Web Designer’s job. You sit in your favorite chair with a laptop in your lap or in the office behind your custom made table. However, when you lack inspiration - you’re in trouble. Specially if the deadline is tomorrow morning. That is the time your mind and body overheat. In every possible way.

I have some weird mind flow with deadlines. Even though I have weeks to complete a design, in 90% of cases I work through Sunday night, completely stressed and freaked out with a bunch of cold energy drinks. Don’t even want to talk about how I look next morning.

Here are some health tips based on my experience.

Health tips :

1. Don’t rely on deadlines. Start soon. If you expect you’ll need 2 hours to complete the project and have a clear vision of what you need to do – do it right away. In most cases, it will take you at least 1 day to polish your creation. If you have 2 weeks, leave the second week for small adjustments. Don’t wait last day to start!
2. Don’t smoke next to your computer. Well, don’t smoke at all! I do, and I’ll start a new blog once I try to quit. If you smoke, don’t smoke next to your PC. When I did that, I stopped counting packs. To be honest, new tip is just born. Don’t smoke while you write your blog entry. Just don’t.
3. Change your everyday routine. Go to places you’ve never been before. I read some study regarding F5 neuron syndrome (refresh for non geeks). Anyway, when you are stuck in your every day routine, you refresh only part of your brain which leads you to a sort of depression and inspiration deadlock. So, change your behavior. If you have your 9-5 work, you have 16 hours a day for trips, nature, off topic books, movies, friends, your loved ones… Combine these the way you like.
4. Follow common trends. You don’t need to invent your design. The worst nightmare for Web Designer is to look at empty white sheet for 30 minutes. This is a best way to get stuck. Browse through some successful websites and see what they do. Compare your projects with them and see what is working best. Start from there and everything will go smoother. Even though I don’t visit microsoft.com often, now I do since they did a great job with their new website.
5. Try to find some personal space. When you work in your office, you are usually disturbed by your colleagues and pulled out of your creative flow. If you are a nervous guy (some say I am, damn it), buy some studio headphones as your #1 office sanctuary. Fill your PC, iPod, iPhone (bless it), or Zune (God forbid) with a music you find inspiring. Off-site solution is working in your home studio (usually part of your room) or wherever it is where you find your peace.
6. Always absorb a glass of water. This way can help you to stay fresh during your work. Too much and too long work can make weak and stress because liquid and ion in your body pass away. Therefore, you need absorb much water for change it.

YOUR INSPIRATION TO STOP SMOKING

Studies have shown that cigarettes worldwide kill more than 3,000,000 individuals each year. Cigarettes are responsible for more deaths than murders, car accidents, suicides, AIDS, alcohol and illegal drugs combined. Studies show that smokers have a 50% chance of dying from complications associated with their smoking. Many of these individuals die before they reach their seventies.

There are more studies that shown negative effect of smoking cigarettes. Cigarettes contain about 4000 chemical substance and 200 among it, is danger for your body. Smoking contains poisonous materials, such as nicotine, tar, carbon monoxide, arsenic, benzopyrene, etc., that the smoker swallows in small proportions. Their harm accumulates with time to result in a gradual killing of the human organs and tissues.

In here, we aren’t explaining about more disease which occur from smoking habit, but we are explain how to stop it.

Once you're ready to quit, the next question is how to stop smoking. It's not easy, but there are some tips that can help. Giving up smoking is hard. Most people take many tries before they make it. And, that's fine. Trying to quit means you have a chance of getting there! And, if you're a smoker, quitting is the best thing you can do for your health. "How to stop smoking" has a different answer for everyone. But preparing to quit, and then following your plan, can really help.

Pick a Date to Quit

Some people like to choose a special day, like a birthday or anniversary. But, attending a family gathering on your first day without cigarettes might be too much to face! It doesn't matter what day you pick. Just pick one. Don't put it off too long. Make it within the next four weeks.

Throw Away Your Cigarettes

That's right. Dump 'em. Get rid of ashtrays, too. Clean your home, if you can. Vacuum carpets and wash curtains to get rid of the smoke smell. If you smoke in the car, get it detailed. They'll wash down the inside, clean the carpeting and floor mats, and clear out the ashtray. You don't want anything reminding you of smoking.

Get Support

Has a loved one been asking you to quit? Let them know you're ready! Tell close friends, family, or anyone you're sure will be supportive. Warn them that it's going to be tough. You'll probably be grouchy and stressed out at first, as you go through physical withdrawal and overcome the psychological need for your cigarettes.

Identify Your Triggers

Maybe you take a smoke break every morning or light up as soon as you get into your car after work. Maybe you reach for the cigarettes as soon as dinner is over. And, there are probably activities that you identify with smoking. For a lot of people, drinking alcohol and smoking cigarettes go together. Make a list of your triggers. Now, get ready to avoid them.

Change Your Routine

For most people, avoiding their smoking triggers means making a change in their daily routine. If you always smoke right after dinner, get up from the table and go wash the dishes instead. If you smoke in the car on the way home from work, drive home a different way. Avoid alcohol for a while if it's a trigger. And if friends smoke, ask them—nicely!—if they can avoid smoking around you. If they're not supportive, you may need to spend a little less time with them until you're confident about being done with cigarettes.

Find Something Else to Do

You're used to having a cigarette in your hand. You feel funny without it. So find something to take its place. Some people like sugar free candies. Unwrapping them will give your hands something to do, and they'll keep your mouth occupied. Sugarless gum works the same way. Celery or other lo-calorie veggies are another option. When a craving hits, try going for a short walk, talking to a supportive friend, or reading a brief magazine article. If you're at your desk, reach for a pencil or pen instead of a cigarette. Often, if you can fight a craving for 10 or 15 minutes, it will subside. Do be careful about using food to soothe the cravings. It's common to gain weight when trying to quit, but you don't need to.

YOUR EXTRA HELP FOR STOP SMOKING

Smoking is a strong addiction. If you need some extra help, you're not alone. Here are some of the options if you need a hand:

- Call a Quitline. Many states have free services to help people who are wondering how to stop smoking. You'll be able to talk to an expert who knows where you're coming from.

- Try a nicotine patch, nicotine gum, or nicotine lozenges. These are all available at the drugstore. They help you reduce your nicotine use slowly, so you won't be as grouchy or anxious while you're trying to quit. You choose a patch based on how much you smoked, then gradually switch to lower-dose patches over several weeks until you're done. Or, you have one piece of gum or one lozenge at set intervals throughout the day. Gradually, over several weeks, you stretch out the time between doses. Nicotine products seem expensive until you compare their cost to that of your cigarettes. For the same amount of money, you can buy these "helpers" for a few weeks—and once you've quit, you'll have a good idea how much you're saving.

- Talk to your doctor about bupropion (brand name Zyban or Wellbutrin). Bupropion is an antidepressant that has the useful side effect of decreasing cravings. It's helpful for quitting smoking even if you're not depressed.

- Ask about other drugs. A newer drug called varenicline (brand name Chantix) helps prevent the pleasurable effect of smoking. Other medicines are being studied.

For More Information on How to Stop Smoking

- Check out the Tobacco page at the American Cancer Society.
- Make a Quit Smoking Action Plan with advice from the American Lung association.
- Call 1-800-QUIT-NOW or visit SmokeFree.gov to find your local QuitLine, plus lots of information and advice on how to stop smoking.

Source From http://addiction.lovetoknow.com/wiki/Category:Alcoholism_Resources