Running and Aging: How Running Can Keep You Healthy and Active as You Get Older

As we age, it is essential to maintain a healthy and active lifestyle to improve our physical and mental health. Running is one of the most accessible and effective forms of exercise that can help us stay healthy and active as we get older. Running provides numerous health benefits, including improving cardiovascular health, increasing bone density, and reducing the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.

In this article, we will explore the benefits of running for aging adults and provide tips for getting started and staying safe while running.

Benefits of Running for Aging Adults

1.Improved Cardiovascular Health

Running is a great way to improve cardiovascular health, especially for older adults. Running strengthens the heart and improves circulation, which can reduce the risk of heart disease and stroke. Running also helps to reduce blood pressure and lower cholesterol levels, which are both risk factors for heart disease.

2.Increased Bone Density

As we age, our bones become weaker and more susceptible to fractures and breaks. Running can help increase bone density and prevent osteoporosis, a condition that causes bones to become brittle and fragile. Regular running stimulates the bones to absorb more calcium, which can help prevent bone loss and improve bone density.

3.Reduced Risk of Chronic Diseases

Running can help reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. Regular exercise can help regulate blood sugar levels, improve insulin sensitivity, and reduce inflammation, all of which are risk factors for diabetes. Running can also help reduce the risk of certain types of cancer, such as breast and colon cancer.

4.Improved Mental Health

Running is not only good for physical health, but it can also improve mental health. Regular running can help reduce stress, anxiety, and depression. Running triggers the release of endorphins, the body's natural mood-boosting chemicals, which can help improve mood and reduce stress.

5.Weight Management

Running is an excellent form of exercise for weight management, especially for older adults. Running burns a significant number of calories and can help maintain a healthy weight. As we age, our metabolism slows down, and we are more prone to weight gain. Running can help counteract this and improve overall health and well-being.

6.Getting Started with Running

Before starting a running program, it is essential to consult with your doctor, especially if you have a pre-existing medical condition. Once you have received clearance from your doctor, there are several steps you can take to get started with running.

7.Start Slowly

If you are new to running, it is essential to start slowly and build up gradually. Start with short distances and slow speeds and gradually increase the intensity and duration of your runs over time. This will help you avoid injury and improve your overall fitness.

8.Invest in Proper Running Shoes

Investing in a good pair of running shoes is crucial for preventing injury and ensuring a comfortable running experience. Look for shoes that provide good arch support, cushioning, and stability. Consider visiting a specialty running store to get fitted for shoes that meet your specific needs.

9.Incorporate Strength Training

Strength training is essential for preventing injury and improving overall fitness. Incorporate strength training exercises, such as lunges, squats, and planks, into your running routine to help build strength and prevent injury.

10.Rest and Recovery

Rest and recovery are crucial for injury prevention and overall health. Allow for rest days in your running routine and listen to your body. If you feel pain or discomfort, take a break and seek medical attention if necessary.

10.1.Staying Safe While Running

Running can be a safe and enjoyable form of exercise, but it is essential to take safety precautions, especially as an aging adult.

How To Make Your Eyes Look Bigger

Everyone wants big, vibrant and beautiful eyes. Anyone can make their eyes appear bigger regardless of their actual size.

 The items you will need are a pair of false eyelashes, eyeshadow, mascara, white eyeliner and black or midnight blue eyeliner.

 The tools you will need to have on hand are an eye shadow brush, cotton balls, q-tips, a small spray bottle of water and an all purpose make up brush.

Before you begin, make sure your hands are clean. The first step is to cut your lashes in half and keep the outer lashes. Using tweezers to hold the lashes, apply a few small dots of eyelash adhesive and place them on the outer corners of each eye. Press them onto your lid for several seconds to make sure they are secure.

Next apply an eye shadow color of your choice as a base over your entire eye lid to prevent creasing and to help additional shadow adhere to your eyes. Choose a color that is complementary to your eye color.

 Start out with a light application beginning in the center of the lid and build up with each layer. This will open up the eye. Use a contour brush and apply the shadow directly under the lower lash line starting in the middle.

Use an all purpose make up brush to whisk away eye shadow that has fallen onto your face.

Start with your eye liner brush and spritz a small amount of water on the brush, then dip it into a black or midnight blue cream liner. A dark color works well to enhance the eye because it contrasts against the whites of your eyes.

 While looking downward use the brush to fill in the underside roots of the upper lashes. Wiggle the brush slightly to fill in and color the lashes that have separated. This will create a seamless look between your lashes and the fake lashes.

 Do the same thing on the top side of the upper lashes. For your lower lashes start in the middle below your lash line when applying the liner. Make sure to apply to the middle and go a little to the left and right, but do not apply to the entire lower lash line.

That will close in your eye and make them appear smaller. Use the contour brush to blend in the liner on the top and bottom lashes.

The final step is the mascara and a touch of white eye liner. This is the crowning touch for your new doe eyed look. Instead of using the whole mascara wand, using just the tip separates your lashes. Apply a couple coats of mascara to the upper and bottom lashes.

Wiggling the mascara brush will create a fuller and more evenly coated look to your lashes. Finally, apply white eye liner to the inner lash line on the bottom of your eyes. This will take away redness, further opens your eyes and makes the eyes appear brighter and bigger.

Crispy Chicken Recipe

Who said chicken has to be fried to be crispy? Oven fried chicken is just as crispy and delicious as pan fried chicken and contains less fat.

This oven fried chicken recipe is so simple, delicious and crisp, that it will have you rethinking the way you make chicken.

 Try this savory recipe for your next picnic, a delicious weeknight meal or movie night.

Ingredients

• 2 pounds of chicken, skin on
• 2 cups plain Panko crumbs
• 1 cup cornstarch
• 3 tbsp salt
• 1 tbsp pepper
• 3 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp paprika
• 1 tbsp sage
• 1/2 tbsp oregano
• 1 tbsp basil
• 1 tsp tarragon
• 1 tbsp marjoram
• 2 eggs, slightly beaten
• 1 cup milk
• Cooking spray
• 
  

Directions

1. Preheat the oven to 400 degrees F.

2. In a bowl, add the Panko crumbs. Next, add the cornstarch, salt, pepper, garlic powder, onion powder, paprika, sage, oregano, basil, tarragon and marjoram.

 Using your hands, or a fork, thoroughly mix the dry ingredients together. Set the dry ingredients aside.

3. In a separate bowl, add the eggs. Now, add the milk. Whisk the eggs and milk together until well incorporated. Season the egg and milk mixture with salt and pepper, if you’d like.

4. Dip a piece of the chicken into the egg wash. Be sure to coat the entire piece of chicken in the egg mixture. Dredge the coated chicken into the Panko crumbs, coating it well, so that no skin is showing. Shake off the excess Panko crumbs.

5. Dip the Panko coated chicken back into the egg mixture a second time. Lastly, dip the chicken back into the Panko crumbs. Shake off the excess Panko crumbs. Set the coated chicken on a raised rack on top of a cookie sheet.

 Continue this process with each piece of chicken until each piece is thoroughly coated in the egg mixture and Panko crumbs.

6. Once each piece of chicken is thoroughly coated, 
place them in an even layer on top of the raised rack. Spray the top of the breaded chicken with cooking spray. This will help the chicken crisp up in the oven.

7. Place the raised rack on top of the cookie sheet, into the oven. Bake the chicken for about 40-50 minutes or until each piece is gold and crispy. Remove the chicken from the oven. Let the chicken stand for about 5-10 minutes. Serve.

Serve this crispy, oven fried chicken alone or with honey mustard, ranch, barbeque sauce, or your favorite condiment. Serve with a side of mashed potatoes and corn, or your favorite sides, for a complete meal.

For an even healthier version of this recipe, simply substitute the chicken with the skin for boneless, skinless chicken breasts. For a kid-friendly version, try this recipe with boneless, skinless chicken tenderloins

How To Keep Weight Off

Most individuals are looking for a way to lose the weight that they wish to get rid of rather quickly, which is why many of us turn to what is termed the fad diet.

 Although this sort of diet will generally allow you to quickly drop the pounds that you want to lose, the issue most people find is being able to keep the weight off after it is lost with these methods.

The reason that these diets are termed “fads” is that they are generally used by individuals for a short period of time in order to drop the pounds, but are not successful nor healthy to utilize for a long term time frame.

 Thus, you may be wondering how to keep the weight off if you lose it on a fad diet, and this is a good question.

An expert who is a registered dietitian specifically deals with issues of weight and healthy living on a daily basis.

You will learn tips and suggestions in order to help you keep the weight off that you have worked hard to drop.

Experts suggest that losing weight in a healthy manner and then trying to keep it off is not an easy process. Again, this is why many individuals will turn to these quick fixes or fad diets in order to get results at a faster pace. 

When one starts to lose the weight the body begins to re-adjust itself and so is going to need less and less calories in order to sustain itself properly.

 Over time, one is going to have to either decrease calories once again or increase the amount of exercise that you are engaging in.

Another issue whe

n trying to lose the weight that you want is something that is called a plateau.

 A plateau essentially refers to a period where you body is not budging in terms of weight loss and you seem to be stuck at a certain number for a period of time.

 Most individuals see this as a negative effect, however, experts suggest that this is actually a positive that should be noted.

It is positive in that it shows you that your body has actually begun to find a new set point or number that is it comfortable in functioning at.

This means that progress is being made and you are headed in the right direction to where you ultimately want to be in terms of weight loss goals.

Overall, it is possible to keep the weight off that you lose when engaging in a fad diet. One must simply continue to choose healthy living tips and strategies and not become frustrated when the body chooses to plateau and re-adjust to the changes made.

Again, an adjustment in caloric intake or simply an increase in exercise can also be helpful in maintaining the weight that you wish to keep.

There are various ways to continue to see positive effects of your hard work and all you need to do is keep all of them in mind.

How To Change A Poor Diet

When people think of diet they think of food. We must first clarify what a diet is all about so that you understand how diets differ from one person to another. Every person needs a certain amount of vitamins, minerals, and nutrients to survive.

 Not every person needs the same amount of these elements to survive. The basis for a diet depends on your age, metabolism, activities, and nutritional needs.

A poor diet usually translates, over time, to poor health.

 A younger person can overcome the deficiencies of a poor diet and still function normally compared to an older adult.

What Causes a Poor Diet?

Poor diets are generally the result of bad habits. In a fast-paced, fast food world, we become accustomed to eating quickly and eating processed foods. As this routine becomes part of our daily routine, the end result is a poor diet.

Your body has the remarkable resilience to still function adequately, even though it has to work harder to process junk food and the likes. But, there comes a time when your body, as regenerative as it is, starts to fail.

Unfortunately, most people don’t wake up to the fact that their diet needs changing until it reaches this point. Fortunately, you are about to find out how to change a poor diet right now.

Small Changes Equal Big Results

As mentioned, poor diets are usually the result of bad habits. Eating fast, eating on the run, eating late at night, all these habits perpetuate eating foods that are not good for you – mainly fast foods.

To change bad habits you must first identify those habits. You may not be able to change your daily routine, but there is always a small change you can make. It could be 10 minutes here or there; this is where you start. You must start from where you’re at and work from there.

Breakfast is an important meal. Focusing on a good breakfast makes the rest of your day good. Breakfast doesn’t have to be complicated, it only has to be digestible and somewhat nutritious. What do we mean by digestible? Pancakes with heavy syrup and bacon and ham is hard to digest in the morning.

It takes more energy, and instead of feeling energized you will feel sluggish. This is not the way to start your day. Oatmeal with honey and berries is much better and simpler to make.

What you must keep in mind with any meal is: the heavier the meal the more time it takes to digest. There’s also a similar correlation with processed, junk foods – it takes more energy to process these foods than the benefits derived from them. These are all things that contribute to a poor diet.

Changing a poor diet should be done by changing poor habits one at a time. It may start with simply taking an extra 10 minutes at dinner to relax and enjoy the meal. From there you can replace poor quality foods with better, nutritious foods.

Trying to change too many things at once usually ends up in frustration, and you’ll revert back to your old, bad habits.

Hair Beauty Maintenance Care

Hair beauty maintenance care target is for healthy hair which can be achieved with proper food diet and maintenance.
The most common temporary type is called "alopecia areata" wherein it starts from a small and round patch that grows in size.
Here are some tips that can help with prevention

1. Proper Diet:

For hair beauty, a balanced diet is one of the major keys to prevention. Eating foods that are nutritious especially for the hair can be effective in fighting against it.

If you are experiencing any shedding because you are undernourished, you should take time to make a diet plan which can provide sufficient nutrients for your overall health as well.

2. Develop Good Maintenance Habits:

For hair beauty, improper handling is an unhealthy habit that can lead to an excessive loss. Handle gently when it's wet because it's weaker when wet. If possible use natural air drying methods instead electronic ones such as the blower.

3. Don’t Change Styles Frequently:

This will really help you prevent any loss because you are letting it undergo its normal growth cycle. Styles that are tight like buns, ponytails, put too much pressure on the scalp and hinder it from growing.

4. Don't Twist, Rub or Pull:


This will make it shed. Shedding hair can be one of the most dreaded situations. It will not only affect the overall physical appearance but can also affect emotional condition as well.


 writer. martha Wilson

follow me:trekbikereviews.com

Health Citizen

When I began this blog in January 2009, the focus was exclusively on providing my personal perspective on individual wellness.

After years of following a different path than the mainstream, I found I was spending a fair amount of time sharing my viewpoints with people who were struggling with various health-related issues. I decided I’d begin to put all my thoughts on these matters in one place.

As the white-hot conflagration of issues related to health system reform raged in the US in 2009, I acquired an almost insatiable appetite for learning more about the complex issues facing US health care.

For my regular readers, it may not be a surprise to you that I forged a point of view that might be considered a league apart.

Not that I found no merit in the various points of view being expressed, but that I found each perspective having fairly major flaws that seemed obvious to me.

For example, those who hew to the idea that ‘free market’ mechanisms are the optimal way through which we obtain the best value out of our healthcare system don’t seem to notice that ours is the most profit-oriented system in the entire industrialized world and we spend more per capita (by a long shot) than anyone else.

Wouldn’t those in law enforcement consider this a clue? To dismiss the variance by touting the ‘additional costs’ of world-leading medical breakthroughs in medical devices and pharmaceuticals begs the question ‘To what end?’ – given the well-documented paltry outcomes (overall morbidity, infant mortality, life expectancy, etc.)

Also, while you could make a theoretical argument that pharmaceutical company, medical device, and hospital profits lead to better care (by enabling investment in better approaches to care – I am not convinced), I have yet to see a single remotely defensible argument that links insurance company profits to improved health outcomes.

Still waiting.

Conversely, those who tout ‘single-payer’ as a cure-all do so, it seems to me, as a matter of faith, not reason. Setting aside the political and economic obstacles in the way of instituting a ‘single-payer’ system in the US, I’ve yet to see a cogent explanation as to how single-payer in and of itself transforms healthcare.

Yes, it would certainly increase access to medical care, but it is no solution at all to ensuring that said access is sustainable for the long term. 

My other problem with ‘single-payer’ is more ethereal. I just have an aversion to monoculture. It seems to me that we need an approach that is not just functional for now, but also sustainable and adaptable over the long term.

 A diversity of approaches is needed in order to achieve that end. I’m not convinced a single approach to funding the entire system would give us that adaptability. We will still need to innovate as time moves forward and the best way to enable innovation is to have a diversity of ideas that would not be fostered by a single-payer approach.

So, over the course of many months, I mulled whether I would begin to use these pages as a vehicle to express my thoughts on broader health policy issues in addition to the health/wellness topics I started off with.

 Finally, in January 2010, I made some initial, tepid steps. But it still lacked coherence. Am I touting myself as a health policy wonk type? (a mini-Uwe) Am I advocating on behalf of a specific, well-established point of view? (well, I guess not, if I’m saying that all of the major entrenched positions have significant flaws).

 It finally occurred to me the role I was taking on was that of a ‘health citizen.’ Citizen in the most active and broadest sense of the word which encompasses being an informed and active participant in the political, economic and social life of your society not as a self-appointed ‘expert,’ but as a private citizen very focused on pushing us to deliver value out of every element of the system.

So, what does it mean to me to be a ‘health citizen?’

• While this is readily obvious, it seems to continually get lost in the debate: health care and medical care are not interchangeable. In fact, if we were to assign a percentage impact of medical care on the overall health of society, it would constitute no more than 15% of the total.

• What is more important are the social determiners of health: clean water, sanitation, protection from toxins, good education, nurturing human interactions. The extent to which we lay the burden of health care on those who deliver medical care we feed into the monster that has become the medical-industrial complex. A health citizen understands this distinction and acts accordingly.

• Each of us needs to take personal responsibility to use medical care resources thoughtfully and judiciously. We must begin to think of our medical care resources in a similar way to our natural resources. These services have now become part of the ‘commons’ we all share.

•  Consuming an inordinate amount of these resources out of fear or simple entitlement furthers the ‘tragedy of the commons’ to which citizens will not contribute. It has also been well demonstrated that more medical care is not necessarily better medical care. A health citizen uses only what he or she needs even to the point of questioning the need for things that their care provider recommends.

• In a direct tie-in to the wellness thrust of this blog, to the extent we can improve our own health, the easier it becomes to be an asset to the health of our society as opposed to a liability. It seems very odd to have to point this out given that one would think the primary incentive for making healthy choices is to, well, be healthy. It is apparent, however, that many millions of us continue to make choices we all know to be detrimental to our health. 
• 
  
• This is exacerbated by the bankruptcy of the conventional dietary (low-fat/high-carb) and exercise (chronic cardio) wisdom that is detrimental to many millions more who are acting on this disastrous advice and believe they are doing the right thing for their health. A health citizen takes part in bringing forth the new conventional wisdom.

• Engaging with others is obviously a central part of being human. A health citizen participates actively in a community that supports each other in pursuing better personal wellness in addition to pursuing better health for the broader society.

Exercise

If you’ve had a chance to read a few posts or pages, you’ll know I’m out of the mainstream on just about everything. Why should the topic of exercise be any different? The conventional wisdom goes a little like this: •

You must conduct 4-5 sessions per week of ‘cardio’ exercise in your ‘fat burning’ zone for at least 30 minutes each • While it’s not a bad idea to lift heavy things, don’t make that the cornerstone of your exercise regimen • Get your ‘exercise’ as a part of sports activity (golf, tennis, etc.) •

 Rest is for wimps – and fat people. Don’t let any more than a couple days go by without hitting the gym. OK, some of that was a little squishy, but I think you recognize the general outlines of the conventional wisdom on exercise. Now for my take: •

 The key to effective exercise is to conduct it for the express purpose of inducing a ‘dose-response’ effect. What this means in practice is it is most effective to engage in relatively short duration, but maximally intense activities that send the signal to your organism that it had better cowboy up because a lot is going to be asked of it. •

After said short-duration intense activity, it is essential to give your body time to recover from the intensity to build new muscle, make way for increased cardiovascular activity and give your nervous system time for repair.

While I have not settled on a single program, my current focus is on the Body by Science approach to strength training and the P.A.C.E. Program approach to increasing pulmonary capacity.

What these two programs have in common is they emphasize the need to challenge your body with high-intensity activity followed by an appropriate period of time for rest and recovery. In the case of BBS, the recommended rest time is between 5 and 7 days – and it is working very well for me, I might add.

 One issue that bears clarification is that the definition of ‘intensity’ is dictated by each individual’s current state of fitness. You start wherever you are and build from there. No ‘cookie-cutter’ solutions for exercise. So, that’s it in a brief nutshell.

Will endeavor to post more regularly on my personal exercise activities and provide background on interesting approaches as I come across them.

Quit Smoking For Good With These Tips

You will benefit in health and in other ways when you stop smoking.
Make sure you take quitting one step at the time. Giving up the tobacco habit is a slow process.Take it one day at a time and as each day turns into another, which will help establish a habit that will help you over the long term.

If you’re trying to stop smoking, stop thinking about forever.Focus on giving up cigarettes for the day without smoking. You can always have more long term goals once you feel comfortable with your level of commitment to quit.

Exercise is also a stress reliever. If you do not exercise normally, you can start slowly by walking regularly. Speak to a physician before you start any kind of exercise routine.
Try eating more veggies in fruits to avoid gaining the weight gain from quitting smoking. This will prevent the likelihood of weight gain that comes with quitting.

If you have been unable to stop smoking with just willpower, consider nicotine replacement therapy.
You should not attempt to shoulder the entire burden of smoking cessation. You can also be interested in joining a support group for people
that are trying to stop smoking.



Cut back before you smoke. This is a good way to ease into the process of eliminating smoking. Try waiting at least one hour before you smoke your first morning cigarette. You can also try to only smoke just one half of a cigarette at a time to cut back on your smoking.

The absolute best advice you can get for quitting smoking is to just do it. Stopping completely is the best way to really quit. Just stop and never let yourself start doing it again. This method can appear somewhat harsh. It has been shown to be the most effective in the long run.


Keep your motivation for quitting on your mind and vision all of the time. This can be accomplished by posting motivational sayings in your office, or even wearing bracelets that remind you of your intentions.

Find support through online forums or communities for those who are trying to quit. There are a lot of different websites that are devoted to help people stop smoking. It may be helpful and informative for you to compare different quitting methods with others.

Stay clear of situations where you would be tempted to smoke.
The first week after you stop smoking is the worst stage. The first two days without smoking is when the body rids itself completely of all the nicotine it has held onto.

 After this point, you will mostly be dealing with the psychological addiction. It is still difficult, but the craving will get less as time passes.

Instead of thinking that you “must” quit, think of it as a gift to yourself. Think about how your life is going to improve, and that the benefits of smoking are so important compared to the few detriments. This will give you a good reason to quit and the rationale to kick the habit immediately.

Get help from friends and family when you stop smoking.Tell those who are close to you that you want to quit smoking. Their added support could be the overriding factor that helps you achieve success.You should also think about joining a smoking cessation group and even check into behavioral therapy to aid your attempt to quit.

When that urge to smoke hits, pull out the list and use it for motivation to keep you going.
Tell those around you know that you are going to stop smoking. If all these people know you want to quit, you’ll feel more accountable. You will do your best not to disappoint them or fall short of their expectations.

This could be exactly the motivation that you going when the going gets tough.
A skilled acupuncturist can help reduce or eliminate cravings by performing targeted acupuncture services in the appropriate areas. While it sounds unpleasant, most of those that have gone through it state the pain isn’t intolerable.

Holding a toothpick in your mouth is a good occupier. Gum and hard candy are also helpful.Be careful not to use most food items for this purpose, however, so that you don’t create a weight problem while trying to quit smoking.

Try deep breathing exercises to help you deal with cravings. Breathe in using your nose while counting up to ten.Hold your breath and exhale while counting to ten. This will reduce all of the stress you feel from cravings and refocuses your attention.


Understand the risks involved with using scopolamine or atropine to help you stop smoking. These drugs can help alleviate your nicotine withdrawal symptoms, but they have their own troublesome side effects.


These side effects could include dizziness, trouble urinating, constipation, and constipation. You do not need to replace one problem with some other serious heath problems.
Try to develop three different plans for kicking the smoking habit.


Try quitting cold turkey the first attempt. Even though the chances of you actually quitting are five percent, you might be able to conquer smoking this way. For your second quit date, try to cut back gradually. If you fail at this, keep going! Consult your doctor on prescription treatment options or try joining a support team.


Undoubtedly, you are familiar with the advantages that come with giving up tobacco. But even these benefits might not be enough motivation to quit smoking, and this is the focus of this guide.

 Utilize them when you believe that your motivational levels need increasing or when a craving arises. You will be able to run faster and breathe more easily before you realize it.

Stop Letting Your Nicotine Addiction Rule Your Life – Stop Smoking With These Easy Tips

It is no secret that smoking is detrimental to your health, but choose to do it anyway. It is easier to say you want to quit than to actually do it. This article can help you learn about quitting smoking for people who really want to quit.

These individuals can offer support, support, and guidance for quitting. You can check your local church, rec center, or community colleges.

Make sure you take the process one day at a time. Quitting smoking is a process. Take each day as it comes and concentrate on not smoking that day, your efforts to quit will gather into a smoke free future.

Exercise can go a very effective stress brought on by nicotine withdrawals. If you do not exercise normally, start off slowly with a few walks. Speak to your physician before starting an exercise routine.

Your doctor can be a great resource if your are not able to stop smoking. There are medications, including certain antidepressants, which require a prescription that can help you get through the trials and tribulations of quitting.


You should not attempt to shoulder the entire burden of smoking cessation. You may also be interested in joining a support group for people that are trying to stop smoking.

.
To avoid nicotine cravings, find healthy ways to deal with the resulting stress. You may find it helpful to work out during the most difficult part of the day, keeping a journal, or treating yourself to a spa visit whenever your cravings are at their peak.

When you have downtime, occupy yourself with lighthearted distractions such as reading, playing games, scheduled chats with friends or new games.
Let your loved ones know that you plan to stop smoking.

They will be able to help you and keep reminding you that you must quit. The most effective way to quit is to have a strong support system. This will make it a lot easier to succeed in your chance of successfully quitting smoking.


Many former smokers were not successful the first attempt to quit. When you decide to quit smoking, try to refrain from smoking for as long as possible. If you do start up again, set a new date to quit again. Just continue to quit and try to stop longer each time, learning from your failings as you go.


Put the list in a visual location so that you will be able to see it every day. This will be helpful when you’re feeling temptation.


You need to do everything possible to keep your motivation in sight at all times.
This could involve you gluing motivational posters and messages to the walls at your work office, or wearing a bracelet that symbolizes your intentions.

Plan ahead on how to manage any stressful events that might arise.
Many smokers get used to lighting up when stressed. Have a backup plan in case the first idea doesn’t work.

Exercising generates a healthy, which can improve your mood and help you focus on something else than your cravings. Exercise also helps to compensate for your metabolism slowing down as you quit, reducing your potential weight gain.

When you are trying to stop smoking, eat a lot of nuts, seeds, vegetables and fruit. Eating foods that are low in calories and healthy food help people quit smoking in many ways. For one thing, eating fruits and vegetables allows you to do something with your mouth and hands while you are quitting smoking.

 Eating this type of a diet can also minimize the weight gain after you stop smoking. The nutrients will also help you feel during the withdrawal period.
If you feel you are about to crack, call someone for support.

The time you take to make the call will offer you a distraction, and knowing that you aren’t alone will help you deal with the issue.Try deep breathing if you are trying to fend off a craving for cigarettes.


This will give you a chance to focus and remember why you really want to quit.It will also push oxygen into your lungs, which can help you to feel more refreshed. Deep breathing techniques can be done anywhere and at any time.


Use common sense when eating.You shouldn’t try to diet while quitting smoking. You should eat in a balanced and healthy diet. Studies have shown that fruits, fruits and low-fat dairy items have a bad taste. Eating these types of food items may help you quit smoking.

Think about what challenges you will have to face when you quit smoking. A lot of people who manage to quit, may begin smoking again soon after. It can be incredibly tempting to give into the urge for a quick cigarette if you are tired or stressed. Make sure to understand the different things that trigger your urges and temptations.


Tell those around you know that you are quitting cigarettes. If all these people know you want to quit, then all of them can hold you accountable. You are not going to want to upset people or disappoint other people. This could be exactly the motivation that you stay away from smoking cigarettes when the going gets tough.

It is possible to stop smoking if you decide to put some effort into it. The trick is to be determined to quit, and to plan a strategy and stick to it. Make an honest effort using the advice you’ve read here, and you might just quit smoking for good.