Conquering The Smoking Habit

http://www.jeremyhawkins.net

Conquering The Smoking Habit

Most smokers sincerely want to quit.  They know cigarettes
threaten their health, set a bad example for their children,
annoy their acquaintances and cost an inordinate amount of
money.

Nobody can force a smoker to quit.  It's something each person
has to decide for herself or himself, and will require a personal commitment
by the smoker.  What kind of smoker are you?  What do you get out of smoking?  What does it do for you?  It is important to identify what you use smoking for and what kind of satisfaction
you feel that you are getting from smoking.

Many smokers use the cigarette as a kind of crutch in moments of
stress or discomfort, and on occasion it may work; the cigarette
is sometimes used as a tranquilizer.  But the heavy smoker, the
person who tries to handle severe personal problems by smoking
heavily all day long, is apt to discover that cigarettes do not
help him deal with his problems effectively.

When it comes to quitting, this kind of smoker may find it easy to
stop when everything is going well, but may be tempted to start
again in a time of crisis.  Physical exertion, eating, drinking,
or social activity in moderation may serve as useful substitutes
for cigarettes, even in times of tension.  The choice of a substitute
depends on what will achieve the same effects without having any
appreciable risk.

Once a smoker understands his own smoking behavior, he will be able
to cope more successfully and select the best quitting approaches
for herself or himself and the type of life-style she/he leads.

Because smoking is a form of addiction, 80 percent of smoker who
quit usually experience some withdrawal symptoms.  These may
include headache, light-headedness, nausea, diarrhea, and chest
pains.  Psychological symptoms, such as anxiety, short-term
depression, and inability to concentrate, may also appear.  The
main psychological symptom is increased irritability.  People
become so irritable, in fact, that they say they feel "like
killing somebody."  Yet there is no evidence that quitting
smoking leads to physical violence.

Some people seem to lose all their energy and drive, wanting
only to sleep.  Others react in exactly the opposite way, becoming
so over energized they can't find enough activity to burn off their
excess energy.  For instance, one woman said she cleaned out all
her closets completely and was ready to go next door to start on her
neighbor's.  Both these extremes, however, eventually level off. 
The symptoms may be intense for two or three days, but within 10 to
14 days after quitting, most subside.  The truth is that after people
quit smoking, they have more energy, they generally will need less
sleep, and feel better about themselves.

Quitting smoking not only extends the ex-smoker's life, but adds new
happiness and meaning to one's current life.  Most smokers state that
immediately after they quit smoking, they start noticing dramatic
differences in their overall health and vitality.

Quitting is beneficial at any age, no matter how long a person has
been smoking.  The mortality ratio of ex-smoker decreases after
quitting.  If the patient quits before a serious disease has developed,
his body may eventually be able to restore itself almost completely.

Fueling Up On Water

It's our body's vital fuel, a health drink from mother nature. 
It's calorie-free, inexpensive and easily obtained.  Yet few
people follow the old fashioned advice to drink eight glasses
of water a day.

Most people drink when they are thirsty, but the beverage of
choice tends to be some other drink besides water.  Americans
drink two or three glasses of plain water a day, according to
a U.S. Department of Agriculture survey conducted in the late
1970.  Based on an analysis of all fluid intake by adults, it
is said to total about two quarts of water a day, and this
includes water from foods and from other beverages.  It's not
usually necessary to actually swallow two quarts of plain water
every day.  However, people with special problems such as kidney
conditions might be exceptions.

Americans drink eight gallons of bottled water a year, roughly
two ounces or a quarter-cup a day, according to the International
Bottled Water Association.  Californians drink three times the
national average of bottled water, downing 24 gallons a year, or
nearly a cup a day.  Climate and seasons of the year play a role
in one's thirst also, and just as we tend to perspire more in the
summer months, we also tend to drink more water.
Boosting intake of plain water makes good sense, many experts
concur, because water eases digestion and regulates body
temperature. 

Water also bathes the cells and accounts for about 60 percent
of body weight.  And it can help us exercise longer and more
efficiently.  Drinking water can ward off constipation and maybe
even crankiness.  An since it's a natural appetite suppressant,
water can help us lose weight and keep it off.  It can help keep
skin healthy, although it won't necessarily banish acne.

Who should drink water?  We all should, but pregnant women,
nursing mothers and athletes should be especially careful to
drink a sufficient amount.  When it is hot or humid, upping
water intake is also wise.  There are certain workers who seem
to have a more difficult time developing the water-drinking habit. 
Among those who don't normally drink enough water are teachers,
airline attendants and nurses.

Drinking fluids, particularly, water, during exercise reduces
cardiovascular stress and improves performance.  After a strenuous
workout, you have to replace the fluids you have lost.  Otherwise,
you will suffer chronic dehydration.  Drink water before, during
and after exercising, and remember that water reduces body
temperature thus making the whole exercise process safer.

Water can be especially helpful for people with a history of
kidney stones because it dissolves calcium in the urine, reducing
the risk of stone formation.  Among physicians, urologists are
probably most likely to extol the virtues of water,  And it has
been documented that drinking water mostly before 6 P.M. can
reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary
tract infections, both for men and for women.  Too busy to count
how many glasses a day you drink?  There are other ways to calculate
if your intake is sufficient.  Dark-colored urine often suggest you
aren't drinking enough water.  Get into the habit by starting with
a glass of water with every meal, then work in a cup between meals.

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Sensible Diet Tips

Start your diet with a food diary, record everything you eat,
what you were doing at the time, and how you felt.  That tells
you about yourself, your temptation, the emotional states that
encourage you to snack and may help you lose once you see how
much you eat.

Instead of eating the forbidden piece of candy, brush your teeth. 
If you're about to cheat, allow yourself a treat, then eat only
half a bite and throw the other half away.

When hunger hits, wait 10 minutes before eating and see if it
passes.  Set attainable goals.  Don't say, "I want to lose 50
pounds."  Say, "I want to lose 5 pounds a month."  Get enough
sleep but not too much.  Try to avoid sugar.  Highly sweetened
foods tend to make you crave more.

Drink six to eight glasses of water a day.  Water itself helps
cut down on water retention because it acts as a diuretic.  Taken
before meals, it dulls the appetite by giving you that "full
feeling."  Diet with a buddy.  Support groups are important, and
caring people can help one another succeed.  Start your own, even
with just one other person.

Substitute activity for eating.  When the cravings hit, go to the
Gym or health club if possible; or dust, or walk around the block. 
This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you
don't want to throw it away, freeze it.  If you're a late-night
eater, have a carbohydrate, such as a slice of bread of a cracker,
before bedtime to cut down on cravings.  Keep an orange slice or
a glass of water by your bed to quiet the hunger pangs that wake
you up.

If you use food as a reward, establish a new reward system.  Buy
yourself a non-edible reward.  Write down everything you eat - -
everything - including what you taste when you cook.  If you
monitor what you eat, you can't go off your diet.

Weigh yourself once a week at the same time.  Your weight
fluctuates constantly and you can weigh more at night than you did
in the morning, a downer if you stuck to your diet all day.  Make
dining an event.  Eat from your own special plate, on your own
special placemat, and borrow the Japanese art of food arranging to
make your meal, no matter how meager, look lovely.  This is a trick
that helps chronic over-eaters and bingers pay attention to their
food instead of consuming it unconsciously.

Don't shop when you're hungry.  You'll only buy more fattening
food.  Avoid finger foods that are easy to eat in large amounts. 
Avoid consuming large quantities of fattening liquids, which are so
easy to overdo.  And this includes alcoholic beverages.

Keep plenty of crunchy foods like raw vegetables and air-popped
fat-free popcorn on hand.  They're high in fiber, satisfying and
filling.  Leave something on your plate, even if you are a charter
member of the Clean The Plate Club.  It's a good sign that you can
stop eating when you want to, not just when your plate is empty.

Lose weight for yourself, not to please your husband, your parents
or your friends.  Make the kitchen off-limits at any time other
than mealtime.  Always eat at the table, never in front of the TV
set or with the radio on.  Concentrate on eating every mouthful
slowly and savoring each morsel.  Chew everything from 10 to 20
times and count!  Never skip meals. carbohydrate, such as a slice
of bread of a cracker, before bedtime to cut down on cravings.

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