Comments Off on Alternative Herbal Medicine And Weight-Loss

By admin, November 29, 2022 10:54 am

Herbal products are not only being used for treating diseases or common health-related problems. Alternative herbal medicine is now being integrated into weight loss programs to promote proper body functions while shedding excess fat to achieve a trim and lean body.

Herbal Weight Loss Program

Weight loss programs today are making use of herbal medicines considering that it is safe to use and without any side-effects. Synthetic weight loss pills are often laced with restrictions that may prove to be a problem for individuals who have a fixed dietary preference or lifestyle. In most cases, this weight loss solution may limit a person’s meals, physical movement, and can be very expensive to purchase.

Herbal weight loss medicines use 100% natural ingredients from plants and animals. The concept behind this method includes the right nutrients integrated into the body in order to promote normal body functions, and to activate certain hormones for breaking down cholesterol, burning calories, improved metabolic function, and so on.

Usage Of Herbal Products For Weight Loss

The use of herbal products depends upon the potency and nature of the medicine. Most are taken before or after meals, while some are termed as supplements to boost a body’s performance during physical workout. However, it is very important for an individual to consult an expert first before taking in herbal medicine for weight loss. There are possibilities that usage might result to allergic reactions with your normal body chemistry that could lead to health complications.

It would be best to check out the labels of these herbal products to determine their exact ingredients that would be useful for your weight loss program. If you have no idea what an ingredient does, then you can either consult an expert or do some research on the Internet to tell you what it is all about.

Such is the case; it is essential for an individual to utilize herbal products effectively for their weight loss program by taking in measured doses according to the prescription of your medical expert, as well as avoiding self-medication that would lead to complications.

Some Herbal Ingredients Useful For Weight Loss

There are different types of weight loss herbal medicines being used today and each varies according to the ingredients used in it. Keep in mind, however, that no herbal product can address the entirety of your weight problem. They work only to promote a specific function that will help you get rid of excess weight.

For example, Guggul is a well-known ingredient used in herbal weight loss products today. The extract from this plant is known to regulate the cholesterol levels in the human body. This is a very effective medicine for obese or overweight individuals.

Hoodia Gordoni is also one of the well-celebrated ingredients in weight loss herbal product. The flower of this desert plant has the ability to intercept the stimulus of hunger from the brain and lessen a person’s food intake. Aptly termed as a hunger suppressant, Hoodia is perfect for those who have eating problems.

There are also other herbal products that utilize some ingredients that would help in your weight loss program, but is considered to be dangerous due to its adverse effect when the dosage is not properly controlled. Senna is a well-known laxative that is mainly used for removing waste materials in our digestive tract. Possible reaction to this herbal component may include diarrhea, dehydration, and constipation.

Comments Off on Importance of Warming Up Before Exercise

By admin, November 26, 2022 4:29 am

Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one’s current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

Comments Off on What You Need to Know about Home Breast Exams

By admin, November 22, 2022 9:17 pm

Early detection of cancer leads to the best outcomes – especially in breast cancer. You can check your own breasts at home for lumps or abnormalities and call to your doctor’s attention concerns you may have so he or she can test further if need be. But do you know how to perform a home breast exam or how often to do it? Do you know what you’re looking for? Here’s what you need to know about home breast exams.

How to Perform a Home Breast Exam

There are five steps which you should take to do your monthly self-breast exams at home.

1. Look at yourself in the mirror. Keep your shoulders straight and arms at your hips. You want to check to make sure your breasts are the normal size and shape as usual with no visible deformities or swelling. If you see dimpling or puckering of the skin, a nipple which has changed position or is inverted, or a rash on the skin of your breasts, you want to make your doctor aware of these changes.

2. Now lift your arms over your head and look at your breasts in the mirror. Look for the same things as in #1.

3. Check to make sure there is no liquid coming out of your nipples (unless you’re nursing, of course). Otherwise any liquid – whether it be milky, clear, yellow, bloody, or watery – should be what you’re taking note of.

4. Now lay down and begin feeling your breasts. Use your right hand to feel your left breast and your left hand to feel your right breast. Keeping the fingers flat and together, move the first few pads of your fingers over your breast in a smooth firm fashion. Go in a circular motion around about the size of a quarter. Get the entire breast from top to bottom and side to side. Move from your collar bone to your belly and your arm pit to your cleavage.

Go in a pattern starting at your nipple and work your way out, making larger and larger circles. You could use a vertical method in rows like mowing the lawn, applying different amounts of pressure. Light pressure at the skin and tissue just underneath the breast, medium pressure for the tissue in the middle of the breast, and firmer pressure for the deep tissue at the back of the breast.

5. Now stand or sit up and feel your breasts. A good place to do this is in the shower. Use the same technique as in step 4; be sure to cover your entire breast using the same movements. You are feeling for any abnormalities or bumps in the breast tissue which are new.

You should perform these steps once a month, every month. It’s best done about a week after you have your menstrual period. This way your breasts are the least tender and swollen.

Remember, your breasts are always changing in small ways, but you want to be alerted to drastic changes that happen suddenly so you can contact your doctor. Don’t wait and tell yourself it’s nothing. Err on the side of caution and contact your doctor so they can determine what’s going on.

Remember, it’s your body and you know it best. If you find any new bumps or lumps, make sure your doctor hears about your concerns. Early detection is the best defense against breast cancer. So it’s important to know what you’re looking for.

Now go check your breasts!

Comments Off on Lung Cancer – What You Need to Know

By admin, November 19, 2022 2:17 pm

With lung cancer being the leading cancer-causing death in America, you really should get to know all you can about this disease – including the causes, symptoms, and screening tests that are done to diagnose lung cancer. If you’re armed with the facts, then you’ll increase your chance of survival.

The Causes of Lung Cancer

While lung cancer causes the most cancer-related deaths, it’s actually one of the most preventable forms of cancer. Most lung cancer is cause by smoking. This comes from directly smoking yourself or prolonged exposure to second-hand smoke. However, it is possible (but rare) for people to develop lung cancer without ever having smoked or been exposed to second-hand smoke. In these rare instances of people developing lung cancer it doesn’t have a clear cause.

Cigarette smoke is full of carcinogens (cancer causing agents). When people inhale the smoke into their lungs, it lines the lungs with these dangerous carcinogens. This damages the cells. They may be able to regenerate, but repeated exposure over time causes the cells to act abnormally which eventually causes a person to get cancer.

If you’re a smoker or have been exposed to a lot of cigarette smoke in your life, then there are certain signs and symptoms you do not want to ignore. Since lung cancer usually doesn’t have any symptoms until it’s more advanced, you don’t want to let it continue untreated.

Symptoms of Lung Cancer

Here’s what you should look out for when lung cancer is involved:

* A new, persistent cough
* Any changes to your “smoker’s cough”
* Coughing up blood, no matter how little
* Shortness of breath
* Chest pain
* Wheezing
* Hoarseness
* Sudden weight loss without trying to lose weight
* Bone pain
* Headache

If you have any of the signs or symptoms above that have become worrisome, or anything else that concern you, then call your doctor right away. Quitting smoking before any of these symptoms arise is probably in your best interest. Seek help with this if you have to; discuss it with your doctor. It might not prevent you from getting lung cancer, but your chances of survival increase the sooner you quit smoking.

If you’re at risk for lung cancer or have any of the above signs or symptoms, your doctor might order some tests.

Lung Cancer Screening Tests

Screening for lung cancer isn’t as easy as for other cancers. While we know heavy smoking causes it, really until masses show up on your lungs and you show symptoms it’s hard to tell right now when someone has lung cancer. This is probably why it is the deadliest form of cancer. Your best fighting chance of early detection is a low-dose spiral CT scan. This test has been shown to decrease the chance of death from lung cancer in heavy smokers. It is much more effective than x-rays or sputum tests.

The problem with the technology that we currently have to test for lung cancer is they often show benign non-cancerous cells which leads to more invasive testing. And since there isn’t a greater chance of survival in most cases, having invasive procedures are not always recommended.

If you are showing symptoms, then your doctor will most likely do a sputum test or an x-ray. If masses are found, then they’ll send you for a biopsy. There is just no other reliable method for diagnosing lung cancer early.

If you are worried about lung cancer, then the best thing you can do is quit smoking and talk to your doctor. Lung cancer is the number one cancer killer of both men and women in the United States, and your chances of getting it are greatly dependent on your lifestyle choices.

Comments Off on Benefits of Stretching

By admin, November 16, 2022 6:52 am

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Comments Off on Prostate Cancer – What It Is and How to Test for It

By admin, November 13, 2022 12:19 am

Prostate cancer! What is it? How is it tested for? Everyone knows what breast cancer is and that a self-breast exam and mammogram are used to detect it. But prostate cancer doesn’t get quite as much press. So here’s what you need to know about prostate cancer.

What Is Prostate Cancer?

Prostate cancer only affects men. This is because only men have a prostate. The prostate is a gland in the male reproductive system which sits just under the bladder in front of the rectum.

Prostate cancer is a very slow developing disease. The most common form of prostate cancer is adenocarcinoma. This cancer develops in the gland cells which make the fluid that is added to the semen.

Other types of cancer can start in the prostate gland – cancers like sarcomas, small cell carcinomas, and transitional cell carcinomas. This is extremely rare, though. Most types of prostate cancer are adenocarcinoma.

What Are the Warning Signs of Prostate cancer?

Because of how slowly prostate cancer can develop, many times men die of old age or something else never knowing they even had prostate cancer. However, that’s not always the case and it’s important to know the warning signs of prostate cancer:

* Increased frequency of urination
* And urgency to urinate
* Urinating multiple times during the night
* Hesitating to urinate. Having a hard time starting the flow
* Blood in urine
* Blood in semen
* New onset of erectile dysfunction
* Pain in the bones of the lower back, hips, and/or ribs
* Loss of bladder control

All of these could be signs of something else, of course, but you should see your doctor if you have any of these symptoms and know that they might test you for prostate cancer.

What Tests Are Performed to Diagnose Prostate Cancer

Prostate cancer can be found by determining how much PSA (Prostate-Specific-Antigen) is in the blood. PSA is a substance that is made by the cells in the prostate gland. When levels increase, this could be a sign of prostate cancer. But since other things can increase the production of PSA in the blood, such as an enlarged prostate or older age, this isn’t always accurate. Your doctor might recommend that the test be performed at a later date, or he might send you for a biopsy of your prostate.

Another way to screen for prostate cancer is through a Digital Rectal Exam (DRE). This is the exam every man dreads, where a gloved finger is stuck in the rectum and the prostate gland is felt. This exam is less effective than the PSA test is, but both tests can give false positives or negatives in many cases. So it’s important to discuss your options with your doctor.

It’s the best we’ve got for early detection. For most men, discussion of testing should begin around the age of 50. However, if you have a family history of prostate cancer, then discussions with your doctor should begin by the age of 45. It’s up to you if you get screened. Because prostate cancer develops so slowly, it might not be necessary to go through screenings which can cause anxiety or tell you you don’t have it when you do.

If your doctor does suspect you have prostate cancer, then he will send you for a biopsy of the prostate. That’s the most accurate way to determine what’s going on with the prostate if you have one of the symptoms listed above.

The bottom line with prostate cancer is it has a very high survival rate. You will most likely succumb to old age before you would to prostate cancer. But you should always be aware of the symptoms your body is presenting with and your family history and discuss all of this with your doctor. Because no matter what – as with all cancer, the earlier it’s detected, the easier it is to treat.

Comments Off on Tips To Look For A Safe Alternative Herbal Medicine Online

By admin, November 9, 2022 5:37 pm

Alternative herbal medicine is the latest trend in modern medical technology. Modern societies are known to make use of this method for addressing common health-related problems or to improve their body’s overall performance. They are free from side-effects commonly attributed to synthetic medicines distributed and used today.

If you are planning to take this method of healing for better results and savings then you might want to look for the best herbal medicine in the online market. There are quite a lot of them around but you have to be careful before buying one to ensure that you are not scammed by frauds active on the Web.

1. Consult An Expert Before Purchase

Consumer should always take extra care in what they drink or eat — especially in the case of medicines. Even if herbal medicines are reputed to be 100% free from side-effect, we can never be too sure how our body will react to the ingredients in it.

Such is the case; it is best to consult an expert first and have your body checked and your health problem diagnosed in order to determine what type of herbal medicine would be best to use, as well as making sure that you won’t have any allergic reactions to it. Have a doctor prescribed you details on the name of the herbal product, ingredients, and dosage for use.

2. Check The Company Who Made The Product

Since you will be buying your herbal medicines on the Web, you have to be sure that the product is 100% safe to use. Since identity is a common problem related to the Internet, it would be best to do your research first to ensure that you won’t be having troubles with its use later on.

You can use search engines to pull out some information about the pharmaceutical company that made the herbal product. You can use the name of the herbal medicine or the company that made it as keywords and try to check out reviews from different consumers who tried it out. While you’re at it, you might want to check if these companies are affiliated with known government health services and credible medical companies in the market.

3. Determine The Ingredients Used

If you don’t want to have any allergic reaction to a specific herbal medicine then you need to check out the details indicated on the label. Since the product is advertised online, there should be a specific page on the distributor’s homepage that details the natural ingredients and other chemicals used in it. If you have no idea what to look for then you better consult an expert to determine whether it is safe for you to use or not. Don’t buy herbal medicines on the Web without proper information of its ingredients, dosage, or usage to avoid compromising your health.

4. Look For Consumer Testimonies Online

It would be prudent if you look for testimonies of people who have used the herbal product before making the purchase. We can never be too sure how it would affect our health when used so you can base your research on those who have tried it out and to determine whether it worked for them or not — and whether it could be useful for your health concern. Don’t stick only with the positive comments but concentrate more on the negative postings from consumers to make sure that you get the advantages and disadvantages listed down to help you decide.

Comments Off on Benefits of Cardio Interval Training

By admin, November 6, 2022 10:01 am

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the person’s overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack – and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of “repeated segments” that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart task

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.

Comments Off on Things to Know If You are to Stop Smoking

By admin, November 3, 2022 2:54 am

You should understand that the fight to stop smoking starts from the moment when you have finally decided to quit. However, it does not end there, because the hard part is when the withdrawal urges kick in and you find yourself on the verge of smoking again. These urges are just temporary in nature, and they too shall pass you just have to fight them when they manifest. So, as you stop smoking maybe you should know ten things that will help you with the cigarette renunciation.

1. Patience is the key to winning over the battle against smoking. The truth is that this process is not easy, nor is it for a short period of time. Thus, you should be patient to deal with the rehabilitation for as long as it takes you.

2. Go through the process day by day. Do not think of how long the process will really take, instead live through the rehabilitation each day. You will soon notice that as each day passes, your craving to smoke gets weaker, and your strength to defeat such craving gets stronger.

3. Do not let yourself be bothered by negative thoughts which may only make you wanting to smoke again. By being constantly reminded of your purpose and your goal, you will be more motivated to end your smoking life and replace it with a healthier lifestyle.

4. During your rehabilitation, you should not forget to satisfy your other needs, such as food and water. A good diet and sufficient hydration can help you flush away the toxins from your body that has accumulated because of smoking. You should also keep your body physically fit, so exercise regularly and then take enough rest daily.

5. Refrain from drinking alcohol, because it may just trigger your urge to smoke. Some people cannot detach smoking from drinking, because these two are very much related to each other.

6. Being stressed will not help you in your struggle to stop smoking. It may only tempt you into releasing your stress through smoking. Thus, you should not be stressed out, especially during your withdrawal phase.

7. You would definitely feel the urge to smoke again, sometime in the middle of your rehabilitation. You may find yourself craving for the pleasure of smoking, but you should not give into the temptation. You should learn to repress this urge, and soon enough you will realize that you are no longer feeling the drive to smoke.

8. The fight against smoking is a difficult battle. It would help a lot if you are able to find someone close to you, or some other people who are going through the same process just like you. It would make your feel at ease and comfortable, and will give you a sense of security that you are not alone in this battle.

9. Do not think that smoking a single stick would not affect your rehabilitation. The moment you give in to this temptation, you will continue doing the same again and again; and all your previous efforts to quit will just be flushed down the drain. If it becomes really tough for you, you may ask for assistance from a counselor.

10. Hold on to your reasons for quitting. You should keep in mind that you are to stop smoking for a good reason, and this should be your motivation.