Why Do You Put On Weight When You Quit Smoking?

Try not to let the propect of putting on weight put you off quitting smoking. Not everyone puts on weight and, even if you do gain some pounds, certain strategies can help you control it. These include:

• doing more exercise
• using stop smoking treatments postponing dieting until you've successfully quit

According to Deborah Lycett, consultant dietitian and researcher at the University of Birmingham, people gain on average 5kg (11lbs) in the year after they stop smoking.

Why Is Smoking Addictive?

Cigarettes contain nicotine, which is highly addictive.

Even if you want to quit smoking, you may find it difficult because you’re addicted to the effects of nicotine. Some research has suggested that nicotine can be more addictive than heroin.

       Chemicals in your brain

Nicotine alters the balance of chemicals in your brain. It mainly affects chemicals called dopamine and noradrenaline. When nicotine changes the levels of these chemicals, your mood and concentration levels change. Many smokers find this enjoyable.

The changes happen very quickly.

What To Do If You Slip Or Relapse From Your Smoking Plan?

Most people try to quit smoking several times before they kick the habit for good, so don't beat yourself up if you start smoking again. Turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them.

It's also important to emphasize the difference between a slip and a relapse. If you slip up and smoke a cigarette, it doesn't mean that you can't get back on the wagon.

You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit. But the choice is yours. A slip doesn't have to turn into a full-blown relapse.

I started smoking again, now what?

Having a small setback doesn’t mean you’re a smoker again. Most people try to quit smoking several times before they kick the habit for good. Identify the triggers or trouble spots you ran into and learn from your mistakes.  

§  You’re not a failure if you slip up. It doesn't mean you can't quit for good.

§  Don’t let a slip become a mudslide. Throw out the rest of the pack. It's important to get back on the non-smoking track now.

§  Look back at your quit log and feel good about the time you went without smoking.

§  Find the trigger. Exactly what was it that made you smoke again? Decide how you will cope with that issue the next time it comes up.

§  Learn from your experience. What has been most helpful? What didn’t work? 

§  Are you using a medicine to help you quit? Call your doctor if you start smoking again. Some medicines cannot be used if you are smoking at the same time.

Preventing Weight Gain After You’ve Stopped Smoking

Weight gain is a common concern when quitting smoking. Some people even use it as a reason not to quit. While it's true that many smokers put on weight within six months of stopping smoking, the gain is usually small about 5 pounds on average and that initial gain decreases over time. It’s also important to remember that carrying a few extra pounds for a few months won’t hurt your heart as much as smoking will. Of course, gaining weight is NOT inevitable when you quit smoking.

Smoking acts as an appetite suppressant. It also dampens your sense of smell and taste. So after you quit, your appetite will likely increase and food will seem more appealing. Weight gain can also happen if you replace the oral gratification of smoking with eating, especially if you turn to unhealthy comfort foods. So it's important to find other, healthy ways to deal with stress and other unpleasant feelings rather than mindless, emotional eating.

§  Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to soothe yourself.

§  Eat healthy, varied meals. Eat plenty of fruits and vegetables and limit your fat intake. Seek out low-fat options that look appetizing to you and you will actually eat. Avoid alcohol, sugary sodas, and other high-calorie drinks.

§  Drink lots of water. Drinking lots of water—at least six to eight 8 oz. glasses—will help you feel full and keep you from eating when you're not hungry. Water will also help flush toxins from your body.

§  Take a walk. Walking is a great form of exercise. Not only will it help you burn calories and keep the weight off, but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal.

§  Snack on low-calorie or calorie-free foods. Good choices include sugar-free gum, carrot and celery sticks, sliced bell peppers or jicama, or sugar-free hard candies.

How To Quit Smoking: Manage Cigarette Cravings

 Avoiding smoking triggers will help reduce the urge to smoke, but you can't avoid cravings entirely. But cigarette cravings don't last long, so if you're tempted to light up, remember that the craving will pass and try to wait it out. It also helps to be prepared in advance. Having a plan to cope with cravings will help keep you from giving in.

§  Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. The activity

doesn't matter as long as it gets your mind off of smoking.

§  Remind yourself why you quit. Focus on your reasons for quitting, including the health benefits, improved appearance, money you're saving, and enhanced self-esteem.

§  Get out of a tempting situation. Where you are or what you're doing may be triggering the craving. If so, a change of scenery can make all the difference.

§  Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.

The Truth About Dietary Fat And Cholesterol

Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, 

cholesterol isn't bad. But when you get too much of it, it can have a negative impact on your health.

Cholesterol comes from two sources: your body and food. Your body (specifically, the liver) produces some of the cholesterol you need naturally. But you also get cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.

Good vs. bad cholesterol

As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind of cholesterol found in your blood. LDL cholesterol is the "bad” kind. The key is to keep LDL levels low while, conversely, low HDL can be a marker for increased cardiovascular risk. High levels of HDL cholesterol may help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk.

Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. So instead of counting cholesterol, simply focus on replacing bad fats with good fats.

§ Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).

§  Polyunsaturated fats lower triglycerides and fight inflammation.

§  Saturated fats may raise your blood cholesterol.

§  Trans fats are the worst types of fat since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.

Why we don’t exercise

“I don’t have enough time to exercise.”
Even short low-impact intervals of exercise can act as a powerful tool to supercharge your health. If you have time for a 15-minute walk with the dog, your body will thank you in many ways.

“Exercise is too difficult and painful.”
Consider “no pain, no gain” the old fashioned way of thinking about exercise. Exercise doesn’t have to hurt to be incredibly effective. You don’t have to push yourself to the limit to get results. You can build your strength and fitness by walking, swimming, even playing golf or cleaning the house.


“I’m too tired to exercise.”
Regular exercise is a powerful pick-me-up that can significantly reduce fatigue and make you feel much more energetic. If you’re feeling tired, try taking a brisk walk or dancing to your favorite music and see how much better you feel afterwards.

“I’m too old to start exercising,” “I'm too fat,” or “My health isn’t good enough.” 
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. And exercise is a proven treatment for many diseases—from diabetes to arthritis. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.

“I’m not athletic.”
Do you hide your head when the tennis ball approaches? Are you stumped at the difference between a foul ball and a free throw? Join the ranks. Don’t worry if you’re not sporty or ultra-coordinated. Instead, find an activity like walking, jogging, or yoga that makes you feel good to be in your body.

“Exercise is boring.”
Sure, pounding on a treadmill for an hour may not be everyone’s idea of a good time. But not all exercise has to be boring; just about everyone can find a physical activity they enjoy. Try playing ping-pong (table tennis) or activity-based video games with your kids. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside.

7 Home Remedies For Thick, Dry Hair

Thick hair is hard to handle anyway, but add dryness to the many problems that accompany a thick mane, and well, let’s just say that life isn’t always fair. But we have 7 home remedies for thick, dry hair – both easy to follow and effective. 

The Indian Champi:
Massaging your scalp with oil (coconut, olive) once a fortnight will provide food to your dry hair and help combat dryness. Ensure that you spend ample time massaging the scalp and only apply a thin coat along the hair. The massage increases circulation and stimulates the roots for better hair growth too.

Yogurt:
This is a slightly smelly but very effective solution. Apply yoghurt from root to tip and leave it on for 10 minutes. Yoghurt will make your hair soft and help combat the dryness to leave your tresses bouncy. Ensure that the conditioner you use after has a potent fragrance because the yoghurt tends to leave a strong smell behind. 

Honey: 
This sweet gooey liquid will do your hair much good. Cover your scalp with a layer and then concentrate on the ends. After about 5 minutes, wash your tresses. Use this once every week for soft hair.

Lemon: 
Take about 2 teaspoons of lime juice, and add to about half a bucket of lukewarm water. Use that after your shampoo and rinse. Not only will it help bring out shine in your locks, it will also make your hair feel lighter.

Mayonnaise: 
You can have your mayo and eat it too! Mayonnaise will treat that dry hair of yours with ease, and once the dryness is gone, handling thick hair becomes almost a breeze.

Egg: 
Again, this might be messy – but it works. Beat an egg like you will for an omelette, and then apply it on your hair. Make sure it spreads to the roots. After it dries up, say about in 10 minutes, wash it off with a gentle shampoo and condition your hair. 

Fullers Earth (Multani Mitti): 
It works like a charm on your face, and on your scalp! Make a thick paste by adding water and applying it on your scalp. It washes off impurities and is a great way to thoroughly cleanse thick hair. Wash off after 20 minutes and repeat on a monthly basis

5 Natural Tips To Prevent Hair Loss

Try the following easy tips at home and see how effective they are in reducing hair loss!

1. Hot oil treatments: Take any natural oil - olive, coconut, canola - and heat it up so that it is warm, but not too hot. Massage it gently into your scalp. Put on a shower cap and leave it on for an hour, then shampoo your hair. 

2. Natural juices: You can rub your scalp with either garlic juice, onion juice or ginger juice. Leave it on overnight and wash it thoroughly in the morning.

3. Get a head massage: Massaging your scalp for a few minutes daily will help stimulate circulation. Good circulation in the scalp keeps hair follicles active. Circulation may be improved through massage by using a few drops of lavender or bay essential oil in an almond or sesame oil base.

4. Antioxidants: Apply warm green tea (two bags brewed in one cup of water) on your scalp and leave this mixture on for an hour and then rinse. Green tea contains antioxidants which prevent hair loss and boost hair growth.

5. Practice meditation: Believe it or not, most of the times, the root cause for hair loss is stressand tension. Meditation can help in reducing that and restore hormonal balance.

Omega-3 fatty acids: Superfats for the brain and heart

Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.

We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:

• Prevent and reduce the symptoms of depression
• Protect against memory loss and dementia
• Reduce the risk of heart disease, stroke, and cancer
• Ease arthritis, joint pain, and inflammatory skin conditions
• Support a healthy pregnancy

Omega-3 fatty acids and mental health

Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.

Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.

There are several different types of omega-3 fatty acids:

EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish.

ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.

Fish: The best food source of omega-3 fatty acids

Omega-3 fats are a type of essential fatty acid, meaning they are essential to health, but your body can’t make them. You can only get omega-3 fats from food.

The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed.

If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement.