The younger generations, think of smoking as part of being cool. While some believe that smoking adds appeal to a man's rogue effect, women who smoke are regarded as sophisticated. Not all can have the same opinion to these, yet one thing is quite agreeable, that smoking can be very bad for the body's physical features. Smoking can robe a person's good looks and youth. Smoking may cause the following:
Dry and fragile skin: Smoking reduces the water content of the skin’s outer layer.
Wrinkles around the nose and mouth: Chemicals is cigarette such as nicotine, carbon monoxide, tar and lead reduce blood flow to the skin, reducing circulating of oxygen and break down the skin’s collagen and elastin.
Risk of Psoriasis: Psoriasis is a disease that causes red scaly patches to appear on the skin. It can be usually seen in the skin of the elbows and knees, but can also affect any area including the scalp and genitals. Studies reveal that the risk of psoriasis was 37% higher among past smokers and 78% higher among current smokers.
Skin cancer: Smokers are more than three times more likely to develop squamous cell carcinoma of the skin than non-smokers. Smoking induces skin cancer by holding back the immune system. And patients with suppressed immune systems are more susceptible to squamous cell carcinoma in many locations, including the skin.
Hair loss: Hair is able to grow because of hair follicles. The dermal papilla, which are near the bottom of hair follicles, are responsible for creating new cells. The new cells shove themselves upward, moving the old cells upward. When the cells reach the middle of the hair follicle, they die out and become hard. They become the central core of the hair follicle and afterward, become the new hair shaft. Smoking prevents dermal papilla from growing. This hinders the hair from growing.
Yellow teeth: Nicotine and tar leaves a sticky residue on the teeth. Even with one inhalation of cigarette smoke, stains are left behind. There are brands of cigarettes that contain more nicotine and tar than the others. The higher the ratio of nicotine and tar, the more the teeth will be stained by the cigarette.
Yellow nails: Tar and nicotine are also the components of cigarette that cause yellow fingernails. These two stain the fingernails and the skin surrounding the fingers that hold the cigarette.
There is nothing cool about smoking. It can definitely rob one's youth and beauty.
Certain fats are good for you and as important as other food groups.
Agreed, it’s great to be thin. But when the ‘veins’ on your hands pop out and your face loses its glow, being thin doesn’t seem so great. On the contrary, the gaunt look just indicates that your body is craving for fat — yes, the same thing you avoided like the plague for a size zero figure. Unless you are obese, you shouldn’t deprive your body of all fats. The key is to use up your body fat, and as you approach your ideal weight — when you are within 10 to 15 kg of it — start eating regimented amounts. If you skip butter and ghee, don’t be surprised if you experience joint paints, lower backache and even problems with vision.
WHY FAT IS IMPORTANT Fat is needed for normal growth and development. Primarily because it: Provides long-lasting energy Helps you feel full after eating Helps in the making of hormones Forms a part of the brain Forms cell membranes for every cell in the body Carries vitamins through the body Helps regulate body temperature Cushions the joints and helps them move smoothly. It also provides two essential fatty acids — linoleic and linolenic — that the body cannot make by itself. These strengthen the immune system, protect the autoimmune system and form a protective shell over your organs.
Saturated fats
Saturated fatty acids or saturated fats have all the hydrogen that carbon atoms can hold. These are usually solid at room temperature, and are more stable; they don’t combine readily with oxygen. . Sources: Home-made ghee, table butter, white butter, coconut oil, cheddar cheese and meat. Unsaturated fats
Polyunsaturated and monounsaturated fatty acids are found in liquid oils of vegetable origin. Polyunsaturated oils are liquid at room temperature and in the refrigerator. They help your body get rid of newly formed cholesterol, thus keeping blood cholesterol level down and reducing cholesterol deposits on artery walls. Sources: Safflower, sesame, soy, corn, sunflower seeds and nuts such as pista, almonds, cashewnuts and walnuts. Monounsaturated oils are liquid at room temperature but solidify when refrigerated. These may also help reduce blood cholesterol as long as the diet is very low in saturated fat. Sources: Olive, canola and peanut oils and avocados. Omega 3 fatty acids are also a part of unsaturated fats. They reduce blood pressure and stimulate blood circulation. It will also give you glossy hair and rid you of varicose veins. Sources: Salmon, mackerel, walnuts and flax seeds.
HOW I EAT FAT
There is a major difference between good fat and bad fat.Any fat from natural sources like avacados, nuts, coconut, sesame and whole milk paneer is very important for the body. I drizzle raw olive oil on my pizzas, soups and salad or even put ghee in my food. But remember, when the oil is fried it is no more good fat. Good fat is especially important for women as the fat on the thighs and buttocks prepares the body for motherhood. However, moderation is the key.
A heart attack is a frightening event. However, if you learn the signs of a heart attack and what steps to take, you can save a life; perhaps your own
There are two good reasons why everybody should know the most basic information about heart attacks. First, odds are high that either you or someone you love will suffer from a heart attack during your lifetime. And second, whether you (or your loved one) survive that heart attack may depend on what you and your doctors do during the first few hours.
What is a heart attack?
A heart attack (myocardial infarction or MI) is the death of the heart muscle, caused by blockage in one of the coronary (heart) arteries. A heart attack occurs when a blood clot forms at the site of an atherosclerotic plaque (fatty deposition) in a coronary artery. The clot blocks the artery, and the blood flow stops. The muscle becomes starved of oxygen and if blood flow is not restored within few hours, the heart muscle dies. Plaque ruptures are the most common cause of heart attacks. Plaque formation (fatty deposition) in the artery wall develops gradually over time and it can start around the age of 20.
Symptoms of heart attack It is very important to know the symptoms of heart attack because the sooner you recognise them the chances of good recovery are better.
• Pain in the chest or arms and or neck or jaw
• Chest or abdominal pain can come and go or stay constant
• A severe, crushing pain
• A tight, squeezing sensation
• A stabbing or burning senstaion that feels like indigestion
• Pain or pressure under the breast bone or in the middle of the back
• Arm pain, which may be soreness or heaviness, that can affect one or both arms, spread from the chest or stay localised in just the shoulder or arm and not affect the chest at all
• A soreness or ache that people may mistake for muscle strain
• Neck or jaw pain can be present as severe pain in jaw, up the neck or even around the ears and constrict sensation in or around the throat
Other heart attack symptoms
Symptoms can occur any time and may or may not be associated by the following:
• Profuse sweating or a cold, clammy sweat
• Nausea and vomiting without warning or burning in the throat
• Shortness of breath
• Palpitations
• Anxiety or feeling of doom
• The skin becomes cool and moist and changes from a pink colour to pale or grey
Danger signals
If you suddenly get severe chest pain or any of the symptoms mentioned above, it could be a sign of a blocked coronary artery.
• People with chest pain (angina) should watch out for the following-
• If glyceryl trinitrate (sorbitrate) tablet used to manage the chest pains no longer seems adequate
• If it takes less exertion to bring on pains
Fast action saves lives as first few hours are critical. The first 3-6 hours after the onset of the heart attack are utterly critical. Most of the lethal arrhythmias (rhythm disturbances) seen with acute heart attacks occur during the first few hours. If these arrhythmias occur while the patient is under medical attention, they can always be stopped in time to prevent a catastrophe.
If the artery can be opened within the first few hours after the blockage occurs, much of the dying muscle can be saved, permanent heart damage can be avoided, and the patient’s risk of death and permanent disability can be greatly diminished. But if the treatment is delayed beyond six hours, the amount of heart muscle that can still be saved drops off significantly. DO’S AND DONT’S DURING A HEART ATTACK
Fast action saves lives — If you or someone you are with begins to have chest discomfort, call emergency or ambulance right away.
Don’t
• Wait for more than 5 minutes
• Panic difficult
• Hesitate in calling your relatives, friends during odd hours — after all it is question of your life
• Drive to the hospital yourself because your condition might worsen on the way
DO’S
• Stay calm
• Call the doctor or ambulance. Emergency personnel can begin the treatment immediately — even before you arrive at the hospital. Your heart may stop beating during a heart attack. Emergency personnel have the training and equipment to start it beating again. Heart attack patients who arrive by ambulance tend to receive faster treatment on their arrival at the hospital
• Rest in a chair or lie down Conserve your energy and oxygen, while waiting for an ambulance
• Unlock your front door so help can come into your house
• Loosen tight or restrictive clothing
• Take Sorbitrate 5 mg tablet and keep it below your tongue
• Chew Aspirin 300 mg tablet — this thins the blood
• Call relatives, friends or neighbours and ask them to come to your help and wait for an ambulance with you.
Delay can be deadly
Most people who have a heart attack wait too long to seek medical help, and that can be a fatal mistake. Often people wait because they:
• Do not recognise the symptoms of a heart attack and think that what they are feeling is due to something else
• Are afraid or unwilling to admit that their symptoms could be serious
• Are embarrassed about causing a scene, or going to the hospital and finding that it is a false alarm
• Do not understand the importance of getting to the hospital right away
Mission ahead
Make a plan now for what you would do if a heart attack should happen. It will save time and could help save your life or someone elses. To plan ahead:
• Learn the heart attack warning signs
• Talk to your doctor about heart attack risk and what you can do to reduce it
• Talk with family members, friends or co-workers about the heart attack warning signs and the importance of acting fast
• Explain the benefits of calling an ambulance
You can save a life
We begin by looking at foods you need to eat daily.
Vegetables:These may be juiced, eaten raw or steamed. Steaming foods retains more nutritional value. You need to have 1-2 servings per day. A serving is 1 cup of leafy vegetables, 1/2 cup juiced or cooked or chopped, raw. Good vegetables are cabbage, broccoli, brussel sprouts, and cauliflower, kale, collard and mustard greens. The following can be baked or steamed: asparagus, carrots, peppers, spinach, tomatoes, sweet potatoes or yams. Leafy green vegetables such as escarole, chard, chicory, sprouts, dandelion greens, and leafy green lettuces such as green leaf, red leaf, and romaine and butter crunch are extremely important. They contain high amounts of fiber and beta carotene which are extremely important nutrients in the fight against and prevention of cancer. Other vegetables suggestions are beans, beets, corn, mushrooms, potatoes, squashes, turnips, okra, pumpkin, rutabaga, kelp, nori, radishes, snow peas, and kohlrabi. Fruits: Fruit should be eaten with meals and you should have 1-2 daily servings. A serving is 1/2 cup of fruit that is chopped, dried or cooked, 3/4 cup of fruit that is juiced or 1 medium piece of fruit. Good fruit choices are apples, apricots, bananas, berries, cantaloupe, cherries, dates, figs, grapefruit, lemons, mango, oranges, papaya, peaches, pears, prunes, strawberries, tangerines and watermelon. If you don't know for a fact that the fruit was organically grown, remove the skin. Beans/Peas: Beans and peas are high in fiber and protein yet low in fat. You should have 2-3 servings daily. A serving is 1 cup cooked beans. Bean preparation can be time consuming, so plan accordingly. Good sources are black beans, black-eyed peas, brown beans, chickpeas, green peas, kidney beans, lentils, lima beans, navy beans, pinto beans, red beans, split peas, soybeans, white beans. Nuts and Seeds: You should have at least a handful of nuts and seeds everyday, as they contain high amounts of fiber, protein and NO cholesterol. A nut or nut butter serving is 2 Tablespoons and most can be found in organic or natural health food stores. Great choices are almonds, almond butter, Brazil nuts, cashews, cashew butter, filberts, flaxseed, hazelnut butter, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sesame butter, sunflower seeds, sunflower seed butter, tahini and walnuts. Grains: Grain products make up most of your daily consumption, as you should have 6-11 servings per day. The serving size varies and will be noted by each type of grain. Grains are a great source of fiber, vitamins and minerals. Great choices of grain products are: pasta (1/2 cup cooked), bagels (1/2), English muffin (1/2), bread (1 slice), crackers (4 small), cereal (check label), wild rice (1/2 cup cooked), brown rice (1/2 cup cooked), millet (1/2 cup cooked), oats, corn, buckwheat, barley, wheat (1/2 cup cooked). Soy: Studies have shown soy to have multiple benefits in cancer treatment. You should make it a high priority to have at least 1 serving per day of a soy product. Good choices are soymilks (many varieties, even chocolate) and for serving sizes see labels. Other choices are tofu, tempeh, miso, soy cheese, soy beans, soy nuts, soy flour, soy grits. Dairy: The benefits (or lack of) of dairy products in the diet are continually questioned. While one study suggests they are helpful, another will claim they are disease producing. You should try to get one serving of dairy per day. A serving of yogurt or milk is 1 cup while a serving of cheese is a 1" cube and cottage cheese is 1/2 cup. All milk products should be nonfat, lowfat, skim and unflavored yogurt, milk or cottage cheese. Avoid any high fat or whole milk products. Fats: One serving per day. Canola, olive and nut oils (2 tsp), salad dressings (2 tsp), and mayo (2 tsp). Your drinks you can partake of liberally, as long as it is a healthy choice. Whatever beverage you choose should be along with a minimum of 8 glasses of water per day. Suggestions are green tea, black tea, herbal (unsweetened) tea, ginger tea, water, and rice milk. Seasonings for your food can also be used at will as long as they are low sodium. You may be wondering, if the above foods are what you should eat daily, what about meat? What about coffee? Chocolate? Eggs? Well, let's look further at the foods you should eat only once in a while and the ones you shouldn't eat at all. Meats: Poultry and fish (2-3 ounce servings) can be eaten 2-3 times per week. Meats that are cured or smoked should be avoided such as bacon, ham, pickles (anything pickled), lucheon meats, hot dogs, meat spreads, pepperoni and sausages. Also avoid beef, pork, processed meat, liver and other organ meats. Eggs are allowed, up to five, spread out over the week. Never eat deep fried or fatty foods such as fast food fare, grilled meats or chicken skin. Salty foods such as chips, popcorn and canned soups should be avoided. If you desire a spread, use butter (2 tsp, 2-3 times per week) or nut butters (2 tablespoons daily). Avoid margarine or butter substitutes. Also stay away from saturated fats and vegetable shortenings. Raw animal foods and refined foods (white breads, cakes, pies, etc.) should be done away with. If you desire sweets have one 2-3 times per week, but avoid candy and cakes. Instead, have fruit juices, pure chocolate, frozen deserts such as juice pops or sherbet and for sweeteners use honey and maple syrup. And as far as that coffee goes? Try a coffee substitute, such as chicory or roasted barley drink. Coffee and espressos, etc., whether regular of decaf, should be avoided altogether. Sodas, kool aids, canned juices and teas and fruit flavored drinks should also be eliminated. Nutrition doesn't come only in the form of whole foods. It can also be supplemented, and should be, with vitamin and mineral supplements. Talk to your physician or a nutritionist about what supplements you should be adding to your diet. If you have already begun cancer treatment chances are good you are either undergoing chemotherapy or radiation. Most patients undergoing treatment suffer from some form of nausea, and because of the upset to the gastrointestinal tract this is often accompanied by vomiting. When so affected by treatment, it is important to eat foods that are somewhat bland, as spices and strong odors can trigger repeated nausea "episodes". Bland foods such as crackers, toast and bread are more easily digestible. These are not recommended on a continual basis, but they are important on the day of treatment. Avoid fatty foods, as their long digestion process increases your chances of vomiting. Liquids can also help calm nausea and prevent vomiting. If you don't feel you can handle food, have clear broth, ice chips, ice water, iced tea or herbal tea. Patients undergoing treatment can also experience diarrhea or constipation. For diarrhea, one should choose starchier foods such as rice or potatoes. Bananas are excellent choices as they are not only starchy but they help replinish potassium stores. Fluids, especially water, need to be maintained or increased. Constipation should be approached with more fiber. Bran can be sprinkled on salads or fruit. Raw vegetables and nuts, as well as extra water are also very important. Dry mouth is another common side effect. When this happens one should always increase fluid intake, whether in the form of ice chips or extra broth. Foods high in liquid content are recommended. Dealing with cancer is difficult enough, but an increase in nutritional awareness can help one better cope.
2. On cardio day – combine cycling, treadmill, stair climbing and stepper.
3. Do not exercise empty stomach.
4. Drink one to two cups (8 to 16 ounces) of water 15 mins before exercise, half cup(4 ounce) after every 15 mins during exercise and 3-4 cups(16 to 24 ounces) during the 30 minutes exercise.
5. Increase the weights/resistance if you can achieve the target repetition easily.
6. Diet discipline plays major role in result(weight gain/loss).
7. Concentrate on exercise postures in initial stage than heavy resistance.
8. Prefer brisk walking exercise on road than jogging, Jog on beach.
9. Exercise is not enough. You must also include healthy eating habits.
10. Exercise is important not a mode ( gym, free hands, swimming, walking).
