Effective recommended steps to quit smoking today

 

Cigarette stubs in an ashtray

When I was young, I saw many people in Africa, including some of my classmates, smoking daily. When I asked them what motivated them to smoke, they said it was "just to fit in with the modern trend," since if you don't smoke, those smokers will make fun of you and call you names like "Dada ba," which means "Daddy's child," because they listen to what their parents say.

 

However, I didn't feel embarrassed or ashamed to be referred to as "Daddy's child" because no one could persuade me to do something that would be harmful to my health. That's what made me never touch a cigarette in my life. In Europe, too, I discovered that a lot of young people, particularly students, smoke. When I tried to find out the reason, I was told it was due to peer pressure and, according to some, to calm nerves and prevent nervousness.

 

These European students' explanations of why they smoke led me to inquire further about their parents. When I inquired if their parents also smoke, most of them said that they do. When your parents smoke, it's easy to give in to the desire to smoke yourself, which is how I came to understand some of the reasons these students smoke. Many of these young boys who smoke in Africa were frequently sent by their fathers to buy cigarettes.

 

Everyone has the power to make wise choices regarding their health because what they consume, smoke, or put into their bodies now will affect how they feel later on. Imagine two identical five-year-old cars, one with 50,000 kilometers driven and the other with 500,000 kilometers. Which is the stronger? To put it another way, your strength in later life will depend on how you manage your life.

 

It's difficult to overcome a substance misuse addiction; even those who receive treatment at rehabilitation facilities frequently revert to their previous behaviors. However, I can promise you that if you truly love yourself, you can overcome any unhealthy habit that is damaging your health.

 

Here are the best measures by "Northwestern Medicine" physicians. (www.nm.org).

 

Smoking's harmful impact on your health

 It’s a decision that protects your future and improves your present. 

— Karin Podolski, MSN, MPH, RN

Smoking doesn’t just affect your lungs — it can harm almost every organ in your body. Statistics show that one out of every five deaths in the United States is related to smoking. This habit can lead to a wide range of serious health conditions, including:

• Heart disease
• Lung disease
• Chronic obstructive pulmonary disease (COPD)
• Stroke
• Cancer
• Diabetes

 

Advantages of giving up smoking

 

 “Quitting smoking is a significant step you can take to improve your health and overall well-being,” says Karin Podolski, MSN, MPH, RN, director of Community Health Services at Northwestern Medicine.

Many benefits come from smoking cessation. When you quit smoking, you:

• Reduce your risk of premature death
• Reduce your risk of many life-threatening health issues.
• Improve your reproductive health.

Quitting smoking also has important benefits for pregnancy. It can improve the health of expectant mothers and their babies.

Smoking isn’t just a physical habit either. It’s a psychological dependence that affects behavior, mood, and emotions. “Quitting smoking also empowers you mentally by breaking free from addiction and gaining control over your choices,” adds Podolski.

 

The Timeline of Benefits

The benefits of quitting smoking start sooner than you might think.

“The benefits of quitting smoking begin almost immediately after your last cigarette,” explains Podolski. “Within 20 minutes, your heart rate and blood pressure begin to drop.”

But that’s just the beginning. Podolski outlines the timeline of benefits:

• Within a few days, the carbon monoxide level in your blood drops to normal.
• Within two weeks, your lung function improves.
• Over time, your lungs start to heal, and your risk of heart disease, stroke, and cancer significantly decreases.
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Kicking the Habit

Here are six steps for successfully breaking the habit:

Make a plan. Counseling and medication are more effective than going cold turkey. Consult your physician for the best plan for you.

Set expectations. When discussing your plan, set expectations for possible withdrawal and other potential setbacks. Nicotine-replacement therapy (NRT) can help reduce these symptoms without the harmful toxins.

Know your triggers, and try to avoid them. Having an awareness of what makes you want to smoke can help you quit. Triggers can be emotional, like stress or loneliness, or related to an activity or pattern, like going to social events with other smokers, drinking alcohol, driving, or watching TV.

Join a smoking cessation program. These programs, led by trained professionals, provide a step-by-step plan on how to quit, information on NRT, and more. If you’re looking for help, Northwestern Medicine smoking cessation programs (search “smoking”) can provide support.

Be patient with yourself. It may take several attempts before you successfully quit smoking. Understand it takes time, and there might be triggers that are particularly difficult to overcome.

Get support. Enlist the help of family and friends. You can also seek online support groups, such as SmokefreeUS, or use text alerts, mobile apps, and other resources, like the Illinois Tobacco Quitline. 

Smoking cessation is hard, but it’s possible and worth it. “By quitting smoking, you can add years to your life, enhance your quality of life and set a powerful example for those around you,” says Podolski. “Ultimately, it’s a decision that not only protects your future but also improves your present.”

HEALTH MATTERS: 13 NUTRIENTS THAT HELP TO PREVENT HEART DISEASE

Heart disease prevention

Original article published in MailOnline.

We have all heard the saying ‘we are what we eat’, with a belief that a good diet can help protect us from ill-health.

Dr. Carl Pfeiffer, a pioneer in nutritional medicine, believed that ‘with adequate intake of micronutrients, most chronic disease won’t exist’.

We live in a world where our food is heavily processed, laden with sugar and artificial chemicals.

We exercise less, have more stress, and spend less time in the sunshine.

Heart disease is one of the leading causes of death in the UK and the US, yet we can all do more to help prevent it.

I believe eating a healthy, home-cooked diet rich in nutrients is the key to not only protecting our hearts but also fortifying our bodies against a variety of illnesses.

Ditch the junk and processed options, stop counting calories, and switch to eating real food.

I have put together a list of foods that can help protect your heart, but overall, you will see a pattern – fresh fruit and vegetables, oily fish, grass-fed meat, nuts, and seeds are the real superfoods.

Here are 13 nutrients you can mix into your meals to achieve a heart-healthy diet: 

1.  Omega-3 essential fatty acids 

Think of the Mediterranean diet, rich in oils and fresh fish.

You gain the short-chain monounsaturated fatty acids (oleic acid) from the olive oil, which has been shown to help reduce LDL (bad) cholesterol and triglycerides.

Long-chain polyunsaturated fatty acids such as EPA and DHA can help prevent inflammation throughout the body as well as protect against cardiovascular disease.

Found in: Oily Fish, nuts and seeds, seed oils.

2. Magnesium 

Magnesium plays a vital role in the production of a type of energy called ATP.

Muscles need this energy in order to relax – the heart is a muscle, and studies have shown that good levels of magnesium can help prevent stroke and heart attacks.

Magnesium is vital for good health and somewhat neglected in the Western world.

Women tend to be more deficient than men.

Stress also depletes our reserves of magnesium, so topping up is vital.

Found in: Nuts, Seeds, Green Leafy vegetables, pulses such as red lentils.

If you are concerned about your magnesium levels, take a daily supplement, but ensure it is magnesium citrate, as this is the most bioavailable form.

You can also add Epsom salts to your bath as you will absorb their magnesium through the skin.

3. Co-Enzyme Q10  

Known for helping with energy production alongside Magnesium, Co-Q10 is also a powerful antioxidant and can work well with selenium, vitamin C, vitamin E, and zinc to help protect our arteries from damage.

It is also worth noting that anyone taking statins will have lower levels of CoQ10, so they may need to take a daily supplement.

Found in: Meat, eggs, and fish.

4. Vitamin D 

We are starting to recognize the benefits of vitamin D from sun exposure to help protect us from a variety of diseases, but particularly heart disease, high blood pressure, and strokes.

In fact, research has shown a 40 percent higher risk of heart disease when deficient in vitamin D and a massive 81 percent higher chance of dying from heart disease.

Found in: The best source is sunshine, but you can also gain a little from fish (especially fish liver), some mushrooms, and eggs.

5. Zinc 

Just like Omega-3 oils, zinc can help prevent inflammation through the creation of anti-inflammatory cytokines.

Zinc has also been shown to have protective properties, particularly for coronary artery disease, and can help improve cardiac function.

Found in: Pumpkin seeds, nuts, and seeds, shellfish.

6. Vitamin C 

A powerful antioxidant, vitamin C, alongside vitamin E, Zinc, and Co-Q10, works together to help protect you from cardiovascular disease and cellular damage.

Vitamin C has also been shown to help lower LDL cholesterol, whilst also significantly helping to improve HDL levels. As a result, those who have higher levels of vitamin C in their diet have less risk of heart attacks and strokes.

Found in: Fresh fruit, particularly berries, parsley, and red onions.

7. Vitamin E

Known for its antioxidant and protective properties, Vitamin E can also help reduce LDL cholesterol and increase HDL levels.

It can also help improve endothelial cell function.

However, to gain optimum benefit from vitamin E, you also need to have a good source of vitamin C, selenium, and Co-Q10 in your diet.

Found in: Avocados, nuts, and seeds.

8. Selenium 

It has been documented that those who have a low level of selenium have a higher risk of heart disease.

Selenium needs to work alongside vitamin E, vitamin C, and Co-Q10, so before you reach for a selenium-rich supplement, you may want to consider a more general antioxidant, as well as increasing your antioxidant-rich foods.

Found in: Brazil nuts, seaweed.

9. Probiotics 

You wouldn’t necessarily relate a lack of healthy gut bacteria and heart disease; however, studies have shown that poor gut health (especially leaky gut syndrome, which many of us suffer due to overexposure to wheat) can create systemic inflammation.

Weakened gut health can also lead to poor absorption of nutrients, which in turn can also affect heart health as well as lower the immune system.

Found in: Fermented foods such as yoghurt, sauerkraut, tempeh, kefir.

Beware that supermarket probiotic yogurt drinks can contain a huge amount of sugar, and research has shown that the active probiotics may not reach the lower intestine.

If you’re concerned about gut health, I would advise taking a probiotic capsule. I would recommend Nutrigold Acidophilus.

10. Allicin 

This is the compound found in garlic, the one responsible for the garlic smell.

However, it also has a powerful effect on our heart health and blood pressure, as it can help relax the blood vessels and improve blood flow.

Eat garlic every day in foods, crushing it gently and leaving it for 15 minutes before using, is said to enhance its effects.

Found in: Garlic. I prefer to use garlic in my food, but you can take a daily supplement, though I would not recommend an odorless variety as this may reduce the allicin content.

11. Lycopene 

Lycopene is a carotenoid that has been shown to help protect against a range of cancers as well as heart disease.

There is strong evidence to show that the intimal wall thickness and risk of myocardial infarction are reduced with higher adipose tissue concentrations of lycopene.

It has many benefits, including helping to increase the flexibility of our arteries and improve the function of the endothelial tissue, protecting against arteriosclerosis (hardening of the arteries).

Found in: Cooked tomatoes, sundried tomatoes, peppers, papaya, watermelon, red cabbage, and asparagus.

For real benefits, I would recommend a daily supplementation of at least 15mg.

One capsule delivers the equivalent of 6lbs of tomatoes.

My favorite is cardiomato as it also contains the essential fats in the form of Vitamin E to aid absorption alongside phytosterols and beta-carotene, one a day high strength capsule.

12. L-Arginine 

Studies have shown that L-Arginine can help lower blood pressure.

It can also help protect us against heart disease.

It’s abundant in nuts, and research has shown that those who eat more than 5oz of nuts a week have significantly less heart disease.

Found in: Beans, nuts (such as almonds and walnuts), oats, and cold-water fish such as salmon, tuna, and mackerel.

13. L-Taurine 

Taurine plays a vital role in the health of our arteries and general heart health.

Studies have shown that those with lower L-Taurine levels are more susceptible to heart disease.

Found in: Red meat, eggs, seafood.

THE WONDERS OF AVOCADO PEAR FOR THE HEALTH

Sliced Avocado pear

You’ve probably seen avocados being touted as a heart-healthy superfood in recent years. Realistically, the truth isn't too far off from the hype. The next time you're grabbing that burrito or turkey sandwich, you might want to consider adding a healthy dollop of guacamole. 

Here are four reasons that you should consider eating a little bit of avocado each day.

1. You may reduce your risk of heart disease.

Heart disease is the number 1 killer in the United States, affecting nearly 27 million adults, so it only makes sense that we would want to protect ourselves by being more health-conscious in our dietary choices. 

Avocados have been shown to positively benefit our cardiovascular system in several ways due to their low saturated fat and high unsaturated fat content (predominantly the monounsaturated fat (MUFA) variety). Consuming excess saturated fat (>10% of total calories) may raise your LDL and HDL cholesterol and triglycerides. 

On the contrary, consuming adequate unsaturated fat in your diet may help lower LDL-cholesterol (bad cholesterol), maintain HDL-cholesterol (good cholesterol), and potentially improve your insulin sensitivity.

In addition to its nutritious fat content, avocados also contain a potent mix of nutrients (e.g., potassium and lutein), including plenty of antioxidants such as carotenoids, called xanthophylls, and phenols. These compounds can help prevent inflammation and oxidative stress in the blood vessels while facilitating improved blood flow.

2. You may have an easier time maintaining your weight

Eating fat to lose fat; who would have thought? Avocados can help with weight loss and maintaining a healthy BMI by promoting a feeling of satiety. 

A recent study showed that including avocado in meals helped extend feelings of fullness and reduced the desire to overindulge. The belly-filling properties of avocados are aided by their high fiber content, about 14g per fruit on average. 

In addition, higher avocado consumption has been associated with smaller waistlines and lower BMIs in observational studies. Lastly, some research has even shown that weight-loss diets higher in MUFA, like the kind avocados are packed with, may prove healthier for your heart than low-fat weight-loss diets.

3. You might reduce your risk of cancer

Avocados provide us with numerous phytochemicals that may help prevent cancer, including the previously discussed xanthophylls and phenols. 

A protein compound called glutathione, along with the xanthophyll lutein (both found in avocados), has been associated with decreased rates of oral cancer. Preliminary data also show promising results for avocados' potential role in reducing the risk of both breast and prostate cancers. 

Additionally, preliminary studies demonstrate that a specific type of fav derived from avocados can exert anti-cancer effects on acute myeloid leukemia cells. Together, these studies show that further research needs to be conducted to draw more conclusive results.

4. You will protect your skin and eyes well into old age

As it turns out, avocado carotenoids do several things for our body. Both lutein and another compound found in avocados, called zeaxanthin, can slow age-related ocular decline and prevent vision dysfunction. 

In addition, these same two nutrients also act as buffers against oxidative UV damage, keeping our skin smooth and healthy. The bioavailability (ease of absorption by our body) of carotenoids from avocados, compared to many other fruits and vegetables, makes eating avocados every day a sensible choice.