13 Things You Should Know About Car Maintenance

13 Things To Know Before You Quit Smoking

To Know Before You Quit Smoking

1. If you are one of the 100 million adult smokers in India and are planning to quit, consider professional help. "Medical supervision has a success rate of up to 60-65 per cent," says Dr Sandeep Budhiraja, clinical director, Max Healthcare, Gurugram. You may avoid becoming part of this Indian statistic: the 1 million deaths per year associated with smoking.

 2. It is never too late to quit: After the first 20 minutes, your heart rate and blood pressure drop. In 12 hours, the carbon monoxide levels in your blood normalize. A year later, the risk of heart disease is half of those who smoke. In five years, the risk of mouth and throat cancer is similarly reduced. If you quit before the age of 40, the risk of dying from a smoking-related disease reduces by 90 per cent.

 3. The treatment is a mix of nicotine replacement therapy or non-nicotine treatment and cognitive behavioral therapy (CBT). "Starting with a nicotine dependence evaluation, we fix dosage for nicotine patches, gums or lozenges (coming soon to India)," says Budhiraja.

4. The first two months are crucial. Experts say the worst withdrawal symptoms appear in the first two weeks when relapses are high. "The right kind of support makes it easier to sail past weeks four and six," says Budhiraja.

 5. Identify your triggers and change your environment -- take a walk or chew gum -- to stay clean. A quitting buddy helps strengthen your resolve. CBT can also help you and your family with coping skills.

 6. Of the 4,000 chemicals found in cigarettes, nicotine is the most addictive. Its withdrawal influences your mood, well-being, appetite, concentration and even memory.

 7. Medication under the non-nicotine treatment stimulates the part of the brain that gets activated when you smoke, helping with withdrawals while also blocking receptors so that the pleasure of smoking is reduced.

 8. In India, 55 per cent women smoke their first cigarette within 30 minutes of waking up. The percentage of daily smokers who smoke 20 or more cigarettes a day is higher among women than men in India.

 9. Studies show that the consequences of smoking are greater for women than men. The risk of dying from lung cancer for women is 17.8 times, whereas for men it is 14.6 times.

 10. Smoking at home when children are not around is just as harmful, as tobacco sticks to surfaces. A study found traces of nicotine on the hands of children who came in contact with surfaces contaminated with tobacco smoke. It linked significant levels of nicotine on children's hands to equal levels of cotinine (a tobacco metabolite) in their saliva, indicating passive smoking.

 11. E-cigarettes may not help. The odds of quitting were 28 per cent lower among smokers who switched to e-cigarettes. Moreover, flavoured e-cigarettes contain diacetyl, a chemical that damages tiny airways in the lungs permanently.

 12. Ensure you eat healthy, stay hydrated and exercise. This will keep your energy levels balanced, preventing a dip in your blood sugar levels -- a common trigger.

 13. Seek out support groups on Whyquit.com or nhp.gov.in/quit-tobacco, or apps like Butt Out, Craving to Quit or Livestrong. Some of them offer a personalized plan, others provide motivation by tracking the money saved.

HOW TO BREAK A BAD HABIT

13 Things You Should Know About Breaking Bad Habits

1 Beware the miracle cure, Any expert will tell you that kicking a bad habit is hard work. A 2013 Gallup poll found smokers quit and average of 3.6 times before succeeding.

2 Avoid triggers and high-risk scenarios. If you're trying to lower your alcohol consumption, for instance, stay away from bars and don't keep booze around the house.

3 Except some failure. "We beat ourselves up when we fail to meet our lofty objectives", says Andy Blicq, the Winnipeg writer and director behind the 2014 documentary Slaves to Habit. "You have to forgive yourself and build on the mistakes you've made".

4 Remember Blicq's advice if you falter on your New Year's resolution. According to research conducted at Pennsylvania's University of Scranton, nearly a quarter of resolutions get abandoned within the first week of January. Sixty-four percent of people stick with them for a month; 46 percent last six months.

5 Science suggests going cold turkey isn't the most effective method. Instead, try indulging in your habit less frequently or putting more time between your craving and gratification, which will help build up your willpower.

6 Social support, like a gym buddy, is essential, says Blicq. "Doing this alone, without some sort of help or advice, makes it more difficult".

7 Divorce your vice from your schedule. If you begin every morning with a cigarette, try swapping in another part of your routine like reading the news or eating breakfast-before smoking. It'll be easier to wean yourself off nicotine if it's not part of your regular time table.

8 A habit consists of a cue (say, stress), a routine (shopping) and a reward (new items), according to New York Times reporter Charles Duhigg, author of the 2012 book The Power of Habit. Recording where, when and in what context you give in to your habit can be the first step towards changing it.

9 Keep the cue but change the reward. If you bite your nails, try snacking or chewing toothpick instead. "During that period, you shouldn't feel any pressure to make a real change", Duhigg writes. "Think of yourself as a scientist in the date collection stage".

10 Bring vigilant about behaviour helps, says a 2010 study published in the Personality and Social Psychology Bulletin. Habits are unconscious actions, so monitoring them lower their frequency.

11 "You have to look after yourself when you're trying to shake a habit", Blicq advices, advocating proper rest, diet and exercise. "When we're stressed or tried, we're way more prone to bad behaviour and losing ground after we've made a change".

12 Draining your energy by kicking one habit can make others more tempting. Case in point: a 2012 study in The Journal of Social Psychology showed that people in relationships were more likely to be unfaithful after resisting a plate of freshly baked cookies.

13 Breaking the habit pays off. According to a 2012 study by Public Health Ontario and three other institutions, five prevalent bad habits-smoking, over drinking, poor eating, neglecting physical activity and not dealing with stress-can save 7.5 years off a life.

8 Summer Essentials

Simple ways to keep your skin healthy

8 SUMMER ESSENTIALS

Extreme Heat and humidity make susceptible to oily and greasy skin, excessive sweating and frizzy hair. Small alterations to your daily skincare regime go a long way. Our beauty experts weigh in how to stay happy and hydrated this summer.

1 DON'T FORGET TO MOISTURIZE

For the summer months, "look for omega-3 fatty acids and vitamin E in your moisturizer". Dryness is a sign of omega-3 deficiency, while vitamin E helps reduce damage from pollution and protects against sun damage. Choose moisturizers that are gel-based or have a light consistency. For an extra boost, try substituting your regular moisturizer with face oil, which will prevent acne-causing sebum from forming. Tackle acne-prone skin with rosehip and hazelnut oil. If you have sensitive or oily skin, try tea tree oil-it has bacteria-fighting properties, control excess oil and soothes skin.

2 SCRUB YOUR FACE CLEAN

"But only once a week". "Because, when you're using an exfoliator, you are removing the top layer of the skin, which is not a good idea as that layer protects your skin against sun damage." Excessive exfoliation can cause skin abrasions, so use products with non abrasive granules. Stick to mild fruit- or sugar-based scrubs or try a gentle home-made version by mixing honey, mashed banana and sugar. Older women, in particular, should look for scrubs that have glycolic acid, as it boost cell renewal. Men, on the other hand, can use a scrub two to three times a week, but make sure you do it before shaving.

3 WASH AWAY THE GRIME

"Pick face washes that are foam-based and contain salicylic acid to prevent acne, blackheads and reduce oil", Suggestion is that one that lathers and feels fresh, minty and light.

4 ALWAYS USE THE SUN BLOCK

Ensure that you use sunscreen that has both UVA and UVB protection, every day. This is vital as "UVA rays cause pigmentation and ageing". Choose a sunscreen between SPF 30 and 50 and apply 15 to 30 minutes before sun exposure. Mineral-based sunscreens are healthier for the skin, according to experts, so look for ingredients like titanium dioxide and zinc oxide o the label that screen out harmful UVA and UVB rays. "After a day out, wash your face with chilled water and avoid harsh moisturizers and scrubs". "Apply grated cucumber or raw potato slices to soothe and calm sunburn".

5 KEEP YOUR SKIN CLEAR
If you are acne-prone, be cautious. Compared to women, "men have oilier skin, so you need to aggressively use strong face washes to reduce oil secretion while zapping away zits". "Women also have more acne zapping with skin preservation". Avoid home remedies as too much manipulation of the skin can lead to marks and zits.

6 STAY HYDRATED
Dehydration takes a toll on your skin health. "Sip on lemonade and coconut water. Electrolytes present in these help your body absorb water better than plain water".

7 NOURISH YOUR HAIR
Pollution levels and rising temperatures can spell bad news of your hair. Your crowning glory reflects your diet and overall health. Ensure that your diet has enough vitamins and minerals. To support a well-balanced diet, you could consume biotin (a vitamin from the B-complex family). Consult your physician first.

8 CARE FOR YOUR FEET
Stick to wearing open-toed shoes to allow circulation. Wash your feet when they feel sweaty. Men especially should change socks regularly to avoid fungal infections. "Consider using an antiperspirant powder on your feet with minerals to absorb the sweat".

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