Here are some simple facts about smoking, which are consequences you face if you decide to start it and continue doing it. Through an accurate reference the Centers for Disease Control and Prevention, who wants to save lives and protect people, support the following: Smoking is estimated to increase the risk—

• For coronary heart disease by 2 to 4 times^1,6
• For stroke by 2 to 4 times¹
• Of men developing lung cancer by 25 times¹
• Of women developing lung cancer by 25.7 times¹

Smoking causes diminished overall heath, such as self-reported poor health, increased absenteeism from work, and increased health care utilization and cost. Smokers are at greater risk for diseases that affect the engine of the body=The heart and its branches=The circulatory system (putting a smoker at high risk for cardiovascular disease).

• Smoking causes stroke and coronary heart disease—the leading causes of death in the United States.
• Even people who smoke fewer than five cigarettes a day can have early signs of cardiovascular disease.
• Smoking damages blood vessels and can make them thicken and grow narrower. This makes your heart beat faster and your blood pressure go up. Clots can also form.
• A heart attack occurs when a clot blocks the blood flow to your heart. When this happens, your heart cannot get enough oxygen causing starvation of food, being oxygen to the heart tissue. This damages the heart muscle, and part of the heart muscle can die, which is what exactly happens with a heart attack where angina (lack of 02 is reversible).
• A stroke occurs when a clot blocks the blood flow to part of your brain or when a blood vessel in or around your brain bursts causing again starvation of food, being 02, just in a different tissue part. Get it oxygen is the food to all our tissues of the body
• Blockages caused by smoking can also reduce blood flow to your skin and legs (For example Peripheral Vascular Disease= PVD). Ever see the commercial with a person telling you to stop smoking with fingers surgically removed or limbs, PVD is what occurred to that individual and the person didn’t stop smoking. Due to this behavior what happened the vessels of the individual’s limbs became so narrowed that it cut off oxygenated blood supply to those tissue parts causing ischemia-lack of oxygen, which led to necrosis of the tissue (death) and the part had to be surgi-cally removed. Now that individual can’t walk or grasp things with those limbs that were operated on. Is smoking worth this consequence? I don’t think so, what about you? Just think about it if you still smoke.Smoking can cause lung disease by damaging your airways and the small air sacs (alveoli) found in your lungs. What actually happens to the lung tissue is the pin point openings (alveoli) keeps expanding to a wider opening. The alveoli is responsible of oxygen and carbon dioxide exchange when we inhale and exhale but with the alveoli stretched the exchange of the gases gets poor.
• Smoking effects the transmission of the body=The Lungs

• Lung diseases caused by smoking include COPD, which includes emphysema (especially) and chronic bronchitis.
• Cigarette smoking causes most cases of lung cancer.
• If you have asthma, tobacco smoke can trigger an attack or make an attack worse.^1,2
• Smokers are 12 to 13 times more likely to die from COPD than nonsmokers.

Smoking can cause cancer in almost every area of the body.  If nobody smoked, one of every three cancer deaths in the United States would not happen.  Smoking increases risk of dying from cancer and other diseases in cancer patients and survivors. For those who quit smoking what risks you reduce:

• Quitting smoking cuts cardiovascular risks. Just 1 year after quitting smoking, your risk for a heart attack drops sharply.²
• Within 2 to 5 years after quitting smoking, your risk for stroke could fall to about the same as a nonsmoker’s.²
• If you quit smoking, your risks for cancers of the mouth, throat, esophagus, and bladder drop by half within 5 years.²
• Ten years after you quit smoking, your risk for lung cancer drops by half.

Again, if you smoke you may want to consider stopping; give it a thought.

“Any amount of smoking, even light smoking or occasional smoking, damages the heart and blood vessels. For some people, such as women who use birth control pills and people who have diabetes, smoking poses an even greater risk to the heart and blood vessels.”

NIH (National Heart, Lung and Blood Institute)

The heart is like the engine to a car but for us it’s the “pump” for the human body; without the engine the car won’t run and without the pump we won’t live. The normal size of the heart is about the size of your fist, maybe a little bigger. It pumps blood continuously through your entire circulatory system. The heart consists of four chambers, 2 on the right and 2 on the left. The right side only pumps low oxygen and high carbon dioxide levels of blood.  The right side of the heart carries used up red blood cells where all the oxygen was distributed to the tissues of the body and returns to the heart in the right upper chamber  of the heart.  The blood on the right side of the heart ends up going to the lungs to allow used up red blood cells to get more oxygen and release their carbon dioxide that gets released out of the body through exhaling. From the lungs it than goes to the left side of the heart.  The flow of blood on the right side of the heart to the lungs is a very short distance as opposed to where the blood on the left side of the heart is pumped. The L side of the heart pumps blood from the heart all the way to the feet, brain and all the tissues in between distributing high oxygen levels of blood. This is why the L side of the heart does more work than the R side since the blood leaving the L side has a longer distance in distributing oxygen. The heart pumps the blood with high oxygenated blood levels to reach all your tissues and cells, going to the feet, brain, and to all other tissues in between returning home again to the right side of the heart (upper chamber) to get sent to the lungs again for more oxygen. This is why the muscle on the L side of the heart is larger than the right, it works harder. Every time your heart beats (the sound we call lub dub) the organ is sending out a cardiac output of blood either to the lungs for more oxygen or to the body tissues through the aorta to give oxygenated blood to your tissues and cells. This is the mechanics of how the heart works in our body. Let’s see what can occur if the heart doesn’t function properly. If your heart is not pumping out a sufficient amount in your cardiac output to either the lungs (from Rt. side) or to the tissues (from the Lt. side) than it tries to work harder where it does ok at first but over time weakens. As this weak heart struggles to pump blood the muscle fibers of the heart stretch. Over time, this stretching leaves the heart with larger, weaker chambers. The heart muscle and tissue expands/stretches out (called cardiomegaly). If this continues to go on this could go into R or L sided heart failure. When this happens, blood that should be pumped out of the heart backs up in the lungs (L sided failure) or in the tissues (R sided failure). The side the failure is on doesn’t allow proper filling of the chambers on that side and back up happens; so if on the L the fluids back up in the lungs or the R the fluids first back up in the veins which can expand to hold extra blood but at some point dump the extra fluids in your tissues (This is edema in feet first due to gravity). This is all due to overloading of the blood not filling up in the chambers of the heart to make a good cardiac output of blood and in time the fluid backs up (bad pumping=backup of blood=fluid overload in the lungs (pulmonary congestion) to fluid staying in the skin (first the lower extremities due to gravity=feet which we call edema working its way up the legs.). This condition in time with no treatment will go into congestive heart failure (CHF) to the other side of the heart if not controlled. CHF can range from mild to severe. There is 670,000 cases are diagnosed with this every year and is the leading cause of hospitalization in people over 65 y/o. Causes of CHF are: heart attack, CAD (coronary artery disease), cardiomyopathy, conditions that overwork the heart like high blood pressure, diabetes and obesity (These diseases can be completely preventable or at least well controlled). There is many of us in this world with knowing how our activity/exercise, eating, and habits could be better for health but do little action if any on our own to change it, which is a large part for certain diseases being so high in America (diabetes, stroke, cardiac diseases=high blood pressure, atherosclerosis, arteriosclerosis to CHF and more). If people were more healthier and more active regarding these diseases alone it would decrease in population creating a positive impact on how our health system with insurance presently (a disaster) with our economy for many could get better. A healthy heart can pump to all parts of the body in a few seconds which is good cardiac output from the organ but when it gets hard for the heart to keep up with its regular routine it first compensates to eventually decompensates causing ischemia (lack of oxygen to the heart tissue). It’s like any tissue in the body, lack of oxygen=lack of nutrients to the body tissue=STARVATION and with lack of oxygen will come PAIN eventually to death if not treated.  That is reversible since it is heart pain due to not enough oxygen to the heart tissue=no damage but if left untreated what will lead into  a heart attack=myocardial infarction (MI) and this is permanent damage.  What happens here is actual scarring to the heart tissue causing injury to the heart. Let’s understand what the heart can develop over time when it is a  unhealthy heart due to bad health habits. If you smoke with eating too many foods high in sodium for a long period of time your vessels will narrow in size. By allowing this you increase the pressure in the vessels that increases your blood pressure called hypertension. If you are also inactive you are at risk of obesity which puts stress on the heart and in time causing high B/P. Constantly be in a high B/P and this could cause the vessel to rupture (at the heart=possible heart attack, at the brain=possible stroke, also called CVA with both on high occurrences in our population of the US.). With bad habits (especially poor diet, inactive, and smoking) you can cause over time atherosclerosis=a blockage in the artery with the resolution surgery (from a cardiac catheterization up your groin or having difficulty in the arm to the heart where an angiogram to an angioplasty with possibly a stent is performed or if the blockage to blockages is so bad a CABG=coronary artery bypass=a 6hr plus operation where diversion of a vein from your leg (donor graft site) around the blockage is done. Smoking can lead to this but it also can cause your vessels to become brittle=arteriosclerosis. Healthy Habits would impact a positive result for all people who have had this diagnosis before but most important be a great PREVENTATIVE measure for people not diagnosed with cardiac disease. There are 4 things you have no control over heredity, age, sex, and race but healthy habits are sure to benefit you by keeping the odds down of you inheriting, help your age factor, and race a lot can be associated with eating cultural habits. If you make the decision to live a life that’s healthy for your heart through proper eating, doing healthy habits and doing some exercise or activity with balancing rest in your busy schedule and would like direction or want to expand your diet/exercise/healthy habits then you came to the right blog. Go to my website for no fee, no charge, no hacking, just letting you check us out to look further in understanding how to take a healthier shape for your life with Dr. Anderson and even myself as your health coach in helping you learn what healthier habits or changes you feel you need and want for a healthier way of living. It allows you to make all the decisions in what you want to do regarding your health. Includes what to eat (diet), what exercise/activity, and what healthy habits you want to add in your life. We just provide the information and healthy foods in your diet through information to broaden your knowledge even a catalog on diet foods, if you so choose to do so. You make all the choices. Wouldn’t you want less heart disease or obesity or diabetes for yourself and for others throughout the nation including the future generations? Than join me and others. Thank you for taking the time to read my article in how we can help you with others gets healthier you including a healthier USA. Click onto heathyusa.tsfl.com and I hope to hear from you soon. If you like what you see spread the good cheer. Let’s build a stronger foundation regarding HEALTH in America and start by not smoking or quit if you do than diet with living a healthy routine in activities with balancing rest and exercise.

“Menthol cigarettes have been found to be even more addictive than regular cigarettes.”

The Real Cost.com

To avoid gaining weight when you quit smoking, you need to become more physically active and improve your eating habits before you stop.  Physical activity helps to control your weight by increasing the number of calories your body uses.  Making healthy changes to your eating habits will prevent weight gain by controlling the amount of calories you eat.  Try to reduce your chances of gaining weight gain by controlling the amount of calories you eat.  Try to reduce your chances of gaining weight by being more physically active and improving your eating habits before you stop smoking. Becoming physically active is a healthy way to control your weight and take your mind off smoking.  In one study, women who stopped smoking and added 45 minutes of walking a day gained less than 3 lbs.  In addition to helping control your weight, exercise increases your energy, promotes self-confidence, improves your health, and may help relieve the stress and depression caused by the lack of nicotine in your body. You can become more physically active by spending less time doing activities that use little energy, like watching T.V. and playing video games, and spending more time doing physical activities.  Try to do at least 30 minutes of physical activity a day on most days of the week.  The activity does not have to be done all at once.  It can be done in short spurts — 10 minute here, 20 minute there — as long as it adds up to 30 minutes a day.  Simple ways to become more physically active include gardening, housework, moving the lawn, playing actively with children, and taking the stairs instead of the elevator.  See the weight get under control. Improve your eating habits. Try to gradually improve your eating habits.  Changing your eating habits too quickly can add to the stress you may feel as you try to quit smoking.  Eating a variety of foods is a good way to improve your health. To make sure you get all of the nutrients needed for good health, choose a variety of foods from each group in the Food Guide Pyramid each day.  The Nutrition Facts Label that is found on most processed food products can also help you select food choices and make sure you: **Eat Plenty of grain products, vegetables, and fruits. Choose lean and low fat foods and low calorie beverages most often.  Choose low fat dairy products, lean meats, fish, poultry, and dry beans to get the nutrients you need without extra calories and fat. Choose less often foods high in fat, sugar, and dry beans to get the nutrients you need without extra calories and fat. What counts as a serving?

FOOD GUIDE PYRAMID
Bread, Cereal, Rice, and Pasta Group
1 slice of bread or 1 ounce of ready to eat cereal or 1/2 cup cooked cereal, rice or pasta.

Vegetable Group
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice Fruit Cup
1 medium apple, banana, or orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group
1 cup of low fat or nonfat milk or yogurt
1 1/2 ounces of low fat or nonfat cheese Meat, Poultry,

Fish, Dry Beans, Eggs, and Nuts Group
2 to 3 ounces of cooked lean meat, poultry or fish
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce/meat.

When you are ready to quit smoking pick a day to quit smoking during a non-stressful period if possible.  For example, try to quit smoking during holiday seasons when you might be tempted to eat more is not the best time to stop smoking or even lose weight.  Quitting during a stressful time at work or at home might cause extra snacking or a smoking relapse. Try to focus on quitting smoking and healing your BODY!

Your first goal should be to quit smoking and let your body heal from the effects of nicotine. After you feel better and are not smoking, work harder on improving your eating and physical activity habits to help you lose any weight that you might have gained.   After you quit: Learn how to reduce cravings for both cigarette smoking and foods.  Replace them with other activities.  Get them off your mind. Drink less caffeine.  I myself drink only a maximum of 2 cups by 12pm a day (coffee) and no more unless at a holiday party during the year.

Get enough sleep on average.  When you feel tired you are more out to crave cigarettes and food.

Reduce tension-relax by meditating, taking a walk, soaking in the tub or taking deep breaths.  Find something that will help relax and replace the urge to smoke. Get support and encouragement.

You need a lot of support when you are quitting to smoke.  Talk to a friend when you get the urge to smoke or join a support group, which their are plenty of such as the Nicotine Anonymous.  You can also participate in workshops offered by health care providers that will help you quit smoking.

If you can, find a mutual friend to quit with you for mutual support. Talk to your  doctor about nicotine replacement. Try not to do things that tempt you to smoke or eat when you are not hungry.

Keep a journal of where and when you feel most tempted to smoke and avoid these situations.  Substitute healthy activities for smoking to help you avoid the urge to smoke or eat when you are not hungry.

Try not to panic about modest weight gain.  Know that your quitting to  smoke is the BEST thing you can do for yourself and those around you.  If possible, before you quit, prepare a plan to quit smoking that includes simple changes in your eating and exercise habits.  Improving your lifestyle as you stop smoking can help you prevent a large weight gain and become a healthy nonsmoker.

What’s In That Cigarette?

There are over 7,000 chemicals in tobacco smoke and at least 69 of those chemicals are known to cause cancer.

“Well why don’t you just drink POISON!”

Christopher Cordani (Radio Producer born 5/05/68)

Not everyone gains weight when they stop smoking On average, people who quit smoking gain only about 10 pounds You are more likely to gain weight when you stop smoking especially if you stop smoking when you have smoked for 10 to 20 years or smoked one or more packs of cigarettes a day. You can control life. Although you might gain a few pounds, remember you have stopped smoking and taken a big step towards a healthier life.

What causes weight gain after quitting? When nicotine, a chemical n cigarette smoke, leaves your body, you may experience: Short-term weight gain. The nicotine kept your body weight low, and when you quit smoking your body returns to the weight it would have been had you never smoked.

You might gain 3-5 pounds due to water retention during the first week after quitting.

A need for fewer calories when quitting to smoke. After you stop smoking, you may use fewer calories than when you were smoking.

Will this weight gain hurt your health?

The health risks of smoking are far greater than the risks of gaining 5 to 10 pounds. Smoking causes more than 400,000 deaths each year in the United States. You would have to gain 100 to 150 lbs after quitting to make your health as high as when you smoked. The health risks of smoking and the benefits of quitting are listed below.

The Health Risks of Smoking

**Your Heart Rate Increases

**You expose yourself to some 7000 chemicals in cigarette smoke and over 40 of these chemicals cause cancer.

**You are much more likely to get lung cancer compared to a nonsmoker. Men are 22 times more likely to develop lung cancer, while women who smoke are 12 times more likely.

**You are twice as likely to have a heart attack as a nonsmoker.

**You increase your risk for heart attack as a nonsmoker.

**You increase your risk for heart disease, stroke, some types of cancer (lung especially), emphysema, chronic bronchitis, and other lung diseases.

The Benefits of Quitting

When you quit smoking your body begins to heal from the effects of the nicotine within 12 hours after your last cigarette.

Your heart and lungs start repairing the damage caused by cigarette smoke.

You breathe easier and your smoker’s cough starts to go away.

You lower your risk for illness and death from heart disease, stroke, chronic bronchitis, emphysema, lung cancer, and other types of cancer.

You contribute to cleaner air, especially for children who are at risk for illnesses because they breathe others cigarette smoke.

Adapted from the National Cancer Institute’s “Smoking:Facts and Tips for Quitting”

“I think one’s feelings waste themselves in words; they ought all to be distilled into actions which bring results.”

Florence Nightingale

“People who care about animals tend to care about people. They don’t care about animals to the exclusion of people. Caring is not a finite resource and, even more than that, it’s like a muscle: the more you exercise it, the stronger it gets.”

Jonathan Safran Foer (born February 21, 1977) is an American writer. 

It is much easier than you think. If you are overweight think about getting into your therapeutic body mass index of weight that can take 6 months to even less or for some take a year up to two years. Whatever time it takes to get in your therapeutic range it’s worth the while in getting yourself at a weight that allows you to start exercising=being active. When you reach that point in life it allows you to do so much more with your life than sit on the side lines but instead play on the field with a big view of more enjoyment and activity. Anyone can do it; you just need to have the power and perseverance. The ending results are worth it for one person only, YOU, but it will give people around you a positive impact as well. If you have a condition that doesn’t allow you to do the types of activity that I mentioned earlier there is always home remedies from treadmills, using dumb bells in light weight lifting (2.5lbs. to 20lb.), sit ups, just walking around the yard or block or using the pool you may have doing laps. You can figure it out with the help of asking your doctor (For people with any disease/illness or condition it is recommended to go to the physician first to get clearance in getting activities that you’re allowed to do). Always a health fitness coach could give direction but not replace a doctor for clearance in activity).

The foods that will help your muscular system in staying healthy: Eating well on a consistent basis is also essential in maintaining healthy muscles. The National Institute of Heath recommends you should eat 6 small meals a day. All meals being at the same level of calories, carbohydrates, protein, fat, and sugars (fairly low) excluding your one meal out of the 6 meals being high in protein (lean meats and more green vegetables primarily. These meals are 3 hours apart. By doing this you keep your sugar level at a steady rate (no peaks in sugar level). Keeping your glucose (sugar) level steady you prevent fat storage occurring. When we have too much sugar left in the bloodstream, that we got after digestion of a meal, first we use up any sugar that was transferred into our bloodstream as fuel but by absorbing it into our tissues for the energy but when we have used all the sugar we needed at that point and still have extra glucose (due to a large meal) the extra sugar in the blood gets stored somewhere in the body equaling fat storage that equals weight gain. Eat 2 or 3 moderate to large meals a day you’ll always run into this problem (extra sugar being stored in your body). To prevent this from happening you eat 6 small healthy meals a day which are lower in calories, carbs, fat and sugars including the portions, that’s the logic. Know that all carbohydrates, all sugars (calories) with certain fats when entering the stomach after eating break down into further simple or complex sugars. Than they transfer into the bloodstream when digestion is done in the stomach=more sugar than just the amount that is present on the back of the container, regarding the food that you’re eating at that time. The 6 healthy meals a day are not saying 6 big macs or small whoppers. I am talking about healthy foods eaten by the 4 food groups. In making your muscles healthier begin to make better choices with each meal. Seek to replace saturated fats and refined sugars with healthy fish (high protein) but not daily (have it 2 to 3 times a week) and fiber based foods (daily). Other suggestions include eating your first meal of the day within 30 minutes after waking up. Lastly and very important drink water (at least eight glasses a day or if possible 2 to 3 liters a day). Drinking this much helps your muscles in doing their function better, they move easier (think of the fluid helping the muscle in not drying out which allows the muscle to function better in range of motion).

Health habits are important. Unhealthy habits that have that an impact on your muscles is:

-Stress, which can be brutal for your entire body systems including your muscular system. Having emotional stress places an inordinate amount of demand on your muscles. Ways to conquer the stress is relaxation therapy (ex. Next time you have an emotional stress (angry to sad) focus and sit back with take 10 deep breaths, tired after work go to bed earlier about ½ hr. to an hour and play soft music to fall off to sleep, still not working than do EXERCISE-it tires your stress and eat healthy foods not junk).

-Poor diet: To build muscle and lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats properly portioned for your meals. Eating a protein helps build and maintain your muscles. It also helps fat loss because protein has a higher thermic effect than carbohydrates or fats.

There is not just one food to eat or one type of exercise to do or one healthy habit to perform that will keep you healthy, there are choices. Come onto my website which is no fee, no charge, no hacking, it will just let you check us out to look further in understanding how to take a shape for your life with Dr. Anderson and even myself as your health coach in helping you learn what a healthier diet is using with all 4 food groups in 6 meals, with knowing the exercise right for you and what healthier habits are for a better muscular system and overall life. It allows you to make all the decisions in what you want to do regarding what to eat (diet), exercise/activity, and what healthy habits you want to add in your life. We just provide the information and healthy foods in your diet and you decide if you want them. I happen to eat them 5 times out of the day with one meal being my meat or fish (high protein) and vegetable (lean and green). You make all the choices, like I do. Wouldn’t you want to be stronger, more active, with less disease/illness for yourself and for even others throughout the nation including the future generations? Well than click on over to healthyusa.tsfl.com and take a look with what Dr. Anderson and myself can provide for you. I have been in the health care system over 25 years as a Registered Nurse and I know you or anyone will benefit from this information (I lost over 20lbs. so far). Take a peek.