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Quitting smoking now is the single best thing you can do for your health.
Smoking harms almost every organ in your body
and is a known cause of cancer, heart disease,
stroke, and many respiratory illnesses. Smoking
causes many diseases that can make you disabled
and dependent on other people. See more about
smoking affects your health.
But quitting smoking now can reverse much of the damage.
When you quit, you’ll notice a difference right away. You can taste and smell food better. Your cough goes away. Even if you already have a disease or condition caused by smoking, you will notice a positive change. Quitting improves your health, no matter how long you have smoked. See more about the
benefits of quitting.
You can quit smoking.
Electronic Cigarettes- Not a Safe Way to
light up
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Stop Smoking Resources
Take
Charge- 10 Ways to Cope with Emotions Without Cigarettes
NUTRITION
You are what you eat. Literally! In recent years, it has
become increasingly evident that what we put into our
bodies really matters. What we eat can make the
difference between having the energy to power through
your day or wanting to crawl back into bed.
Everyone has different needs and recommendations based
on their health history, heredity, current disease
state, and activity levels. It is a good idea to discuss
your individual needs with your physician and/or
nutritionist. Having said this, there are some things
that may benefit everyone:
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Eating more fruits and vegetables in a wide variety
of colors (especially dark leafy greens like
spinach, kale, and Swiss chard, as well as vibrant
berries).
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Including lean, high-quality protein sources (such
as chicken, turkey, fish, eggs, and plant-based
options like lentils and chickpeas).
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Choosing heart-healthy fats such as olive oil and
avocado oil.
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Adding a source of omega-3 oils to your diet (fish
like salmon and mackerel, flaxseed, or walnuts).
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Eliminating trans fats (partially hydrogenated fats
found in margarine and many processed baked goods).
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Reducing or eliminating foods and drinks with added
sugars.
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Drinking 8 glasses of water each day
There have been countless recommendations to eliminate
what is deemed “bad” from our diets. One decade it was
fat; the next it was carbs. Many more are sure to come.
Today, with all of the current research, most nutrition
experts are echoing the same message—instead of
eliminating entire food groups, we should be choosing
the healthiest option from each. This is not a fad; it
is a lifestyle change that should happen gradually over
time.
Make one change and stick with it. When that becomes
second nature, it’s time to change something else for
the better and stick to that as well. The more positive
changes you make, the more your body will crave the
newer, healthier options, and the more you will want to
fuel your body for the better. It’s an amazing thing!
EXERCISE
Exercise is one of the best things you can do for your
body and mind. It’s not just about looking good—exercise
improves your mood, boosts your energy levels, and
reduces the risk of chronic diseases. The best part? You
don’t have to spend hours in the gym to see the
benefits!
For a well-rounded approach to fitness, aim for a
combination of cardiovascular activities, strength
training, and flexibility exercises. Here are some key
recommendations to get started:
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Strength or resistance training:
Engage in strength training exercises at least three
times per week. These can include weightlifting,
resistance band workouts, or bodyweight exercises
like push-ups and squats. Strength training not only
helps build and maintain muscle but also supports
bone health and boosts your metabolism.
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Aerobic Activity: Experts suggest
150 minutes of moderate aerobic activity per week.
Activities like walking, running or biking will
increase your heart rate for and extended period of
time (30 minutes, 5 times per week) will improve
health and decrease your risk of heart disease,
diabetes and many types of cancer.
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High-Intensity Interval Training (HIIT) or
Moderate-Intensity Interval Training (MIIT):
These workouts can be done in just 30
minutes and provide excellent cardiovascular
benefits. HIIT alternates short bursts of intense
activity with periods of rest, while MIIT involves
moderate activity interspersed with easier
intervals. Both are efficient ways to improve heart
health, burn calories, and increase endurance.
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Flexibility and mobility:
Incorporate stretching or yoga into your routine to
improve flexibility and reduce the risk of injury.
Just 10-15 minutes a few times a week can make a big
difference.
Remember, consistency is key. You don’t need fancy
equipment or hours of free time to make a positive
impact. A brisk walk, a quick home workout, or even a
dance session in your living room can all count as
exercise. The important thing is to find activities you
enjoy and make them a regular part of your life.
Start small if you’re new to exercise. Pick one or two
goals, like walking for 20 minutes a day or adding one
strength training session per week. As these habits
become part of your routine, you can build on them.
Exercise isn’t just something you should do—it’s
something you’ll want to do once you experience the
benefits. Your body and mind will thank you!
Read the
Physical Activity Guidelines for Americans
to obtain additional information.
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Stress Management
Stress. The word itself can cause stress!
Many life events are stressful. There are daily
stressors (work, parenting, bills), and episodic
stressors that can be short-lived or prolonged (death of
a loved one, accidents, divorce, sickness). We all have
different ways of handling and dealing with stress. Are
you someone who can brush-off stressful events, or are
you more likely to lose sleep, worry and/or try to eat
your way through it? Life is stressful; how we cope
with it can make all the difference.
People from previous generations have said that life
seems much more stressful than when they were “our
age.” That seems to be the consensus in today’s
society, as more research is being done and more
attention is being paid to the ill-effects that stress
can cause. Practices such as meditation, mindfulness,
yoga, and tai-chi, among others, are becoming more
mainstream.
Have you ever met someone who has (in your mind) major
stressors and doesn’t seem affected by them? They
accept what comes their way and continue to live their
life with joy and even gusto! How do they do it?
Clearly, some people are more gifted at actually
handling stress in a more productive, less destructive
way.
The following links explain the harsh effects that
stress can place on us and suggestions for dealing with
it:
Stress symptoms: Effects on your body and behavior
Stress Management
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