Quit smoking:9 tips help you quickly

It's never too late to quit smoking and there are many benefits to be gained no matter what age you are when you give up. Here are some quick tips to help you kick the habit.

Tip 1

 

Quitting is different for everyone, so find an approach that will work for you. This may be either the cold turkey approach (stopping suddenly and totally) or a more gradual reduction in the number of cigarettes you smoke each day. Set a date to quit — and stick to it. Make it sooner rather than later. If you are quitting by yourself, it is recommended that you stop smoking completely on your quit date.

Tip 2

 

Get as much support as you can from family, friends and work colleagues. Let them know you are planning to quit, and ask smokers not to smoke around you or offer you cigarettes. Quitting with a friend can also be an excellent idea — you can share your feelings and encourage each other.

Tip 3

Throw out all cigarettes, ashtrays and lighters and anything else that might remind you of smoking. Wash your clothes and clean your car to remove the smell of smoke.

Tip 4

Nicotine replacement therapy, such as nicotine patches or chewing gum, could be a good idea for those who smoke heavily or who feel they may need the extra help. Some products are available on the PBS. There are also oral prescription medicines, such as varenicline (brand name Champix) and bupropion (brand names Prexaton and Zyban) that can help you quit by reducing withdrawal symptoms and the urge to smoke. Talk to your doctor about what would be best for you.

Tip 5

Plan ahead for situations in which you are likely to be tempted to smoke, such as parties, drinking or going out for coffee. Try to avoid these situations in the early stages of your quitting programme, or try sitting in the non-smoking section at restaurants, drinking your coffee standing up or with the other hand, or keeping something in your hand when you're talking on the phone.

Tip 6

Write down all the reasons that made you decide to quit smoking, and carry them with you in case you need reminding!

Tip 7

Keep the following 4 Ds in mind when you have a craving.

    Delay: remember that the worst cravings last for only a few minutes and will become even less frequent the longer you have quit.

    Deep breathe: this should help you relax and focus your mind on something else.

    Drink water: it is a good idea to drink plenty of fluids to help flush the nicotine and other toxins out of your system.

    Do something else: you could go for a walk, to the movies or visit a supportive friend. Try eating an apple or cleaning your teeth when you would normally have a cigarette. You could hold something else, such as a pen or beads, to replace the need to hold a cigarette, or chew some gum or eat or drink a healthy snack to have something other than a cigarette in your mouth.

Tip 8

If you drink a lot of coffee, you may also want to cut down on your coffee intake as you will retain more caffeine when there is no nicotine in your system. Feeling jittery will not help your plan to quit. It may also be best to avoid alcohol as many people find it hard to resist smoking when they drink.

Tip 9

If you find you are losing motivation to quit, remind yourself of the many medical and financial benefits of quitting! For example, did you know that 12 months after quitting, your risk of heart disease is reduced to nearly half that of a smoker's? Remember the results of the myDr smoking cost calculator to help keep you motivated.

source:http://www.mydr.com.au/addictions/quit-smoking-10-tips

9 foods to eat each day to keep your skin softness

You must take care of the skin continuously to maintain the softness and freshness , it is not limited to the use of powders and creams, but you must follow a proper diet contains nutrients that help nourish the skin and the prevention of diseases that can affect them.

food plays an important role in the treatment of skin problems and maintaining its purity .

1 - red pepper
red pepper has a high percentage of vitamin C and large amounts of dietary fiber, and that it will help prevent wrinkles and increase blood flow in the skin cells .

2 - dark chocolate
Eating dark chocolate helps to permanently increase the brightness of the skin, it is rich in antioxidants, fatty acids and Alflavanol , antioxidants they contain chocolate help to soften the skin and protect it from harmful sun rays .

3 - salmon
Salmon is a natural antibiotic , because it contains a high percentage of omega - 3 fatty acids , which help fight infections and the treatment of acne and wrinkles.

4 - Coconut oil
coconut oils , are the most important sources of saturated fatty acids and anti- bacterial and lauric acids that cause infections of the skin and acne , also contain vitamin E , which helps maintain skin smoothness and purity .

5 - Green Tea
because it is an important source of antioxidants and amino acids that help to relax the body and get rid of stress , it also helps prevent germs and bacteria also protects against skin diseases .

6 - Spinach
In addition to its wealth of iron, folic acid and vitamins A and C and all, spinach contains a high content of antioxidants that fight different types of skin problems , and eating spinach helps to cleanse the skin inside and outside of both .

7 - seeds
The most important seeds that improve the health of the skin and maintain the purity and sweetness : hemp seeds , sunflower, pumpkin , flax, because of its rich in selenium , magnesium, omega- 3 fatty acids help to prevent wrinkles and other skin problems.

8 - celery
All that can be said about the vegetables will celery in addition to his riches in vitamin K which stimulates circulation and helps reduce high blood pressure, and helps prevent dry skin must be hydrated at all times.

9 - Islands
Carrots contain a high concentration of vitamin A, which limits the production of cells in the outer layers of the glass and prevents clogged pores , and this reduces the risk of vitamin skin cancer , it is therefore recommended that the islands on a daily basis for health and softness of the skin

your mental may cause you physical pain by many ways

a new research study conducted by saline giorgina from italy ; had made some measurements of the activiy of the brain of the participants in the experiments by  using magnetic resonance imaging ; the researchers said that this innovative study compared with previous studies that examined the relationship between physical and social pain ; where the study revealed that the human body feels pain when he feels depressed or someone loses a dear, or he sees him in a bad situation or find him socially isolated .

the resulats were published in the journal of  social and emotional knowledge of the nerves and the social of cognitive and affective neuroscience.

in one of the experiments ; were used videos of real people going through crises, and in an other experiments, it was a game between group who were excluded from the group to create a sense of pain due to exposure to social isolation .

and monitored the trials that the conditions suffered by the partciapants to activate the  rear of the brain cortex , a region associated with a sense of physical pain and are activated  if a person has seen close to being subjected to the condition of  social or physical pain , this study that the goal of the person is often " escape from the pain and healing" , this what drives a person to suffer and feel that with others.

top 10 natural treatments or tips for depression oh wonderful

Read this  articles to be  to feel a good mood really wonderful tips that may  help you :

 

    Get in a routine. If you’re depressed, you need a routine, says Ian Cook, MD, a psychiatrist and director of the Depression Research and Clinic Program at UCLA. Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.

    Set goals. When you're depressed, you may feel like you can't accomplish anything. That makes you feel worse about yourself. To push back, set daily goals for yourself. "Start very small," says Cook. "Make your goal something that you can succeed at, like doing the dishes every other day." As you start to feel better, you can add more challenging daily goals.

 

    Exercise. Exercise temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular physical activity seems to encourage the brain to rewire itself in positive ways, Cook says. How much exercise do you need? You don’t need to run marathons to get a benefit. Just walking a few times a week can help.

    Eat healthy. There is no magic diet that fixes depression, but watching what you eat is a good idea. If depression tends to make you overeat, getting in control of your eating will help you feel better. Although nothing is definitive, Cook says there's evidence that foods with omega-3 fatty acids -- such as salmon and tuna -- and folic acid -- such as spinach and avocado -- could help ease depression.

 

    Get enough sleep. Depression can make it hard to get enough sleep, and not getting enough sleep can make depression worse. What can you do? Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom -- no computer and no TV. In time, you may find your sleep improves.

    Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don't. Staying involved and having daily responsibilities can work as a natural depression treatment. They ground you and give you a sense of accomplishment. If you're not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.

    Challenge negative thoughts. In your fight against depression, a lot of the work is mental -- changing how you think. When you're depressed, you leap to the worst possible conclusions. The next time you're feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.

    Check with your doctor before using supplements. "There's promising evidence for certain supplements for depression," says Cook, such as fish oil, folic acid, and SAMe. However, more research needs to be done before we'll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.

    Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class. "When we challenge ourselves to do something different, there are chemical changes in the brain," says Cook. "Trying something new alters the levels of dopamine, which is associated with pleasure, enjoyment, and learning."

    Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? "That's just a symptom of depression," says Cook. You have to keep trying anyway.

9 Essential Weight Loss, Health And Fitness Strategies

9 Essential Weight Loss, Health And Fitness Strategies

“How to Get Maximum Weight Loss & Fitness Results In Minimum Time”

 

1. In the beginning, your fitness plan should not be overly aggressive.  One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan.  Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning.  As you become acclimated to the lifestyle “shift” you can add more days and get improved results.  But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.

 

2. If your goal is fat-loss, then your cardiovascular exercise should be low intensity.  Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate.  The simple formula for calculating your 100% maximum heart rate is 220 minus your age.  If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism.  Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

3. Don’t waste your time working small muscles with isolated movements.  If you don’t enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements.  When I see overweight people doing wrist curls or lateral raises, I wonder why.  It’s generally just a lack of understanding of how their bodies work.  Most people want to lose fat and tone and firm their bodies.  The way to do that is to use resistance (weights or machines) to train the large muscle groups.  Men should be concentrating on legs, chest and back.  Women should concentrate more on their legs and back.  The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press.  The best chest exercise is bench press, and the best back exercise is the seated row.  All of these are compound movements, which mean they incorporate multiple muscle groups.

4. Always, always, always stretch.  Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things.  Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports.  Always stretch, but be certain not to stretch cold muscles.  You should always warm up before stretching.  However, it is very important that you know how to stretch.  Never bounce!  Your personal trainer will show you the proper execution and timing of your stretches.

 

5. Never, ever do a traditional sit-up.  Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries.  But it gets worse.  Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose.  There is so much misinformation about how to strengthen tone and firm the midsection, it’s almost frightening.  It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video.  You need to do it with supervision and get feedback about your form from a knowledgeable source.  And keep in mind that you use your abdominal muscles in almost every single movement you make.  Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.

6. Set realistically attainable goals.  You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress.  It’s crucial to have a “baseline” before you begin, so you can measure success.  Your health club or personal trainer can give you a complete fitness analysis (don’t be shy – you need this) that will aid you or your trainer in developing a personalized fitness program which addresses your particular needs.  Having goals, particularly short-term goals, allows you to track your progress and keep you motivated when times are tough and you don’t feel like exercising.  Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.”  Just remember that your goals should be realistic and attainable.  The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials, diet and fitness products that blatantly mislead.

7. Set exercise appointments with yourself.  Use your day-timer to set appointments for exercise – and then stick to them.  You wouldn’t miss a business meeting or client appointment, would you?  So don’t miss your exercise appointment with yourself.  Nothing is more important than your health.  Nothing.  Everything else will crumble around you if your health goes south.  So make your exercise appointments a priority.  If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment.  When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!

8. Remember the benefits of exercise.  Remember that feeling of euphoria you experienced after a particularly good work-out?  You experienced that feeling because the most powerful “feel good” drug in the world – endorphins – are coursing through your veins.  If there is a panacea, it’s exercise.  Nothing feels better than the post-work-out high you experience after exercising.  Revel in that feeling.  Let it wash over you and truly experience it.  Etch that feeling in your brain.  It will fuel your motivation on those inevitable days when you just don’t feel like exercising.  Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better!

9. Exercise correctly.  So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise.  Get educated on how to exercise correctly.  And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right.  Personal training does not have to be an ongoing process.  You can hire a personal trainer for whatever length of time you need to learn the ropes.  It could be five sessions, or it could be 200 sessions.  It’s completely up to you.  But statistics prove that those who understand how to exercise correctly, get better, faster results.  And that’s what you want, right?  Results!

There you have it.  9 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever!

I realize that starting (or re-starting) a productive and effective health and fitness program is not easy.  That’s why I encourage you to get help.

Tips and natural remedies against anxiety and live healthy

Are you anxious ? This is understandable , but not necessary. The following tips will help you calm down .

If you feel that reason to be anxious you showered on you , rest assured, the treatments also : Medicinal plant species and to increase the therapeutic power of a hot bath , herbal teas and soothing comfort foods are part of your arsenal natural remedies.
Drown your troubles

    The hot tub is one of the nicest and most effective remedies to calm down . It will be even more if you add water to lavender oil ( or dried flowers). If this plant is pleasantly scented known since more than 2000 years for its calming properties, although we do not know what gives it this effect. If you do not have time to take a bath , apply a few drops of essence on your forehead.

Breathe deeply

    By regulating your breathing, you can quickly calm your anxiety. Sit , inhale slowly and letting your belly swell (you can get your hands on it to feel the movement ) and avoiding shrug . Hold your breath four or five seconds , then exhale slowly. Repeat until calm returns .

Take a hot drink

    To calm your stress , drink a glass of warm milk is an old folk remedy for insomnia . Milk contains tryptophan, an amino acid that is necessary for the production of serotonin , a neurotransmitter chemical bringing a sense of well -being.
    Catnip , the plant that excites strangely cats , has the opposite effect in humans. It contains chemicals that act as a mild sedative . Are found in bags in health food stores ; infuse as you would tea. You can take as often as needed .
    Hops plant that gives beer its characteristic flavor, is longtime employee as a sedative . In fact, before the mechanization of the harvest , workers picking cones suffering from drowsiness, the unexplained time, we advised them to fight singing. Infuse 2 teaspoons dried hops in a cup of very hot water . You can take 3 cups a day.

Do not feed your anxiety

    Do not take more than a cup of coffee, tea or cola per day . The study results indicate that anxiety sufferers may be more sensitive to caffeine than others.
    Pay attention to your consumption of alcoholic beverages. At first , alcohol may give the impression of calm , but when the effect wears off , anxiety intensifies.

Accelerate and slow down

    Aerobic is excellent for relieving anxiety. A quick 30-minute walk promotes the release of endorphins , chemicals that block pain and improve mood .
    Practice meditation, because a few sessions per day lasting 15 minutes each. Classical meditation, prayer, care of flowers , contemplation cat trying to wash , whatever form that takes this exercise , it will require you to focus on the present moment and distract your mind from concerns.

Take one tablet

    The smell of valerian is anything but pleasant , but its effects on anxiety are as you probably will ignore . The study results indicate that the active ingredients of this plant bind to the same as diazepam anxiolytic prescription well known brain receptors . Take the form of tablets , at a rate of 250 to 500 mg two times a day and once at bedtime.
    5-hydroxytryptophan (5-HTP ) can redo reserves of serotonin, the brain chemical that calms anxiety. It is produced in the body from tryptophan , an amino acid, but it is also found in small quantities in the seeds of Griffonia tree that grows in Ghana and Côte d' Ivoire. Supplements are commercially available compounds is an extract of Griffonia be obtained by synthesis . In Canada , 5- HTP is considered a drug and does not have an authorization to market , but Canadians can import provided that it is for personal use (defined as a three-month supply ) . Take 50 mg three times daily with meals . However , consult your doctor if you are taking an antidepressant such as Prozac , Paxil or Zoloft . These drugs affect serotonin receptors and , consequently , the interaction with 5- HTP may be dangerous.
    Swallow a vitamin B complex every day. The study results indicate that these vitamins are natural anti- stress and their deficiency can cause anxiety (we know , for example, that the body needs B6 to develop serotonin ) .