The benefits of smoking cessation are clear: only 20 minutes after a smoker’s last cigarette, blood pressure and heart rate start to return to normal. Yet millions of smokers find it virtually impossible to quit. What are the best long-term solutions?

Nicotine addiction is “highly underrated”. So bad is it for some that the addiction has been likened to the one of heroin, says Prof Chris Bolliger, pulmonary expert from the University of Stellenbosch’s (US) Faculty of Health Sciences.

There are more factors involved in smoking addiction than mere nicotine addiction and these factors make smoking cessation a complex and challenging process.

Research has shown that most committed ex-smokers stick to their resolution after they’ve managed to abstain for at least one year.

According to a study conducted by Boston University’s School of Dental Medicine, only two to four percent of ex-smokers generally pick up the habit again each year after the initial two-year period.

The very best results, yet to be scientifically verified, indicate a maximum success rate of 50 percent after six months, an estimated 35 percent after one year, and an estimated 30 percent after two years.

Some of the options available that may lead to a long-term solution, include nicotine replacement therapy (gum, inhaler or patches), the drug Zyban, a combination of the above, the Smokenders programme, or quitting all by yourself. Choose the one that suits you best.

1. Nicotine replacement therapy (NRT)
According to Prof Bolliger, any form of NRT increases the success rate of a smoking cessation programme. All the different types of NRT have been shown to be effective, with little or no side-effects.

NRT can be regarded as a temporary solution that helps smokers get past the first hurdle on their journey to long-term smoking cessation.

A tip for ex-smokers: Always carry a batch of gum or another type of NRT with you while you travel. “The urge could come at any time,” says Bolliger.

2. Zyban alone
The antidepressant Zyban (bupropion) is the latest aid in smoking cessation. The medication seems to increase levels of dopamine and norepinephrine in the brain, leading to an enhanced feeling of pleasure.

Not only has buproprion been an effective tool in helping many smokers quit, but it seems to prevent relapse, according to researchers from the Mayo Clinic Nicotine Dependence Center. Unfortunately, the relapse-free period did not persist. At the end of the first year, 55% of the Zyban group in the Mayo Clinic study were still smoke-free, but two years later, similar numbers of the Zyban and non-Zyban groups had relapsed.

Longer-term treatment of bupropion may prevent relapse, but more research on the long-term benefits of Zyban is necessary before definite conclusions can be drawn.

People who should not take Zyban include:

• people with seizure disorders such as epilepsy,
• those who have shown an allergic response to bupropion,
• people with a current or prior diagnosis of bulimia, anorexia nervosa or bipolar disorder,
• people with a liver disorder,
• those with kidney problems,
• those with heart problems,
• those with hypertension,
• those with head injury,
• people who have a brain or spinal column tumour,
• diabetics,
• people using alcohol or benzodiazipine sleeping tablets.

Zyban is only available on prescription.

3. Combination therapy
Combination therapy, which involves counselling, the simultaneous administration of NRT (patches and/or gum) and/or the drug Zyban, seems to be an effective solution for many smokers. Preliminary research results indicate a 50 percent six-month success rate for combination therapy.

The dosage and usage of NRT and/or Zyban vary according to the individual. The usual recommendation is to take NRT and/or Zyban for three months – then you either make it or you don’t. If you don’t make it, it’s not useful to try again immediately. Accept it and have another go in six months’ time, is Bolliger’s advice.

Counselling forms an integral part of the Stop Project, a smoking cessation programme that is run at the US Faculty of Health Sciences.

4. Smokenders’ behavioural changes
Some experts do not regard NRT alone as a long-term solution, but as a temporary replacement. This replacement method doesn’t address the core psychological factors involved in smoking addiction.

According to Mercia Axon, managing director of Smokenders, nicotine addiction is just one aspect of smoking addiction. This factor is being blown out of proportion, she says. The focus for long-term smoking cessation should be on behavioural changes.

“Most smokers will recognise that the emotional bond with their cigarettes is the biggest issue. Our programme gives people a stress management tool and helps them to reconstruct their emotional support system,” says Axon.

The international Smokenders group specifically deals with the emotional and psychological aspects involved in smoking. These factors are addressed during seven group sessions with clients. Long-term success is linked to appropriate ways of managing emotions and stress – without cigarettes. The first six months is the most difficult period for many smokers. Clients who feel the urge to light up during this period should contact their counsellors immediately, Axon advises.

The group claims that they have a 92 percent success rate after a one-year period and a 70 percent to 75 percent success rate after a period of five years.

Bolliger, however, queries the high success rates of some smoking cessation programmes. He speculates that inaccurate feedback from clients may be boosting the figures.

5. Kicking the habit on your own
Quitting all by yourself is not easy, but not impossible.

The biggest reason for relapse, in general, is that the quitter feels anxious about being without his cigarettes. Other reasons include missing the pleasure of smoking, feeling pressurised by family members or friends who smoke or feeling addicted. Men who drank more than five alcoholic drinks a day were more likely to relapse. Drinking more than six cups of coffee daily, also increases the risk for relapse.

These findings by the Boston researchers suggest that stress management techniques, like exercise or yoga, can play an important role in long-term success, whether you want to stop by yourself or join a programme.

People who are committed to stop smoking should make it easier for themselves by monitoring their diets to prevent weight gain and cutting back on excess alcohol and caffeine intake to limit the risk of relapse.

“Whatever works is fine,” Bolliger says. “In the end, most people stop by themselves.”

If you want to lose weight, it may seem like a good idea to trade candy bars for granola bars or to swap bacon and eggs at breakfast for the classic bagel (it’s shaped like a zero; how bad could it be?).

Sadly, it’s just not that simple. Customers’ nutrition knowledge is rising, so food marketers are desperate to attract the right kind of attention from the eating public. So they’re twisting nutritional buzzwords to trick us into eating the kinds of foods that can actually help make us fat. We need to be more careful than ever to make sure we’re feeding ourselves and our families the very best real health foods — not sugar-infused calorie bombs disguised as weight-loss foods.

Read up for our latest batch of dietary phonies. They may look good on the front label, but they’ll get you in the end if you’re not careful.

Granola Bar
200 calories
15 g sugars

Eat this instead!
1 oz cheddar cheese with Triscuits
150 calories
5 g sugars

Ever wonder what keeps a granola bar together? The answer: high-fructose corn syrup, which quickly raises blood sugar and cancels out most of the potential benefits the granola almonds and oats might give you. Switch over to good old-fashioned cheese and crackers, and you trade sugar and calories for protein and fiber. It’s a big deal that will make you smaller, as will steering clear of the sugar bombs. By the way, these are the most sugar-packed foods in America.

Yogurt with Fruit on the Bottom
190 calories
30 g sugars

Eat this instead!
Plain yogurt with fresh fruit mixed in
110 calories
15 g sugars

Pass on these over-sweetened yogurt cups; they contain as much sugar as a soft drink. Almost all of that comes directly from the “fruit,” which is swimming in high-fructose corn syrup. Yogurt and fruit can be a great way to start your day, but do it yourself by mixing a cup of nonfat plain yogurt with a half cup of mixed berries.

Bagel with Cream Cheese
700 calories
40 g fat
13 g saturated

Eat this instead!
Cheese omelet
425 calories
18 g
6 g saturated

Bagels are bogus. The bread is bad enough, containing 300 calories and 60 grams of carbohydrates, but tack on the liberal cream cheese schmear (by our survey of popular breakfast chains, up to 4 ounces for a single bagel!) and your “harmless” breakfast sandwich weighs in as worse than a Whopper. The omelet swap will save you nearly 300 calories, plus provide a surge of metabolism-boosting protein. And a recent study from the University of Connecticut found that eating eggs can help raise HDL (good) cholesterol. And while you’re being vigilant.

Dried Fruit
175 calories
45 g sugars

Eat this instead!
Fresh fruit, like an apple or a peach
70 calories
15 g sugars

OK, so dried fruit won’t totally derail a day of good eating (unless you down the whole bag of banana chips), but it’s far from being a harmless snack. First, because the dehydrating process sucks most of the volume from the fruit, you can eat cups of the stuff, and 600 calories later, still not feel any fuller. More troubling, though, is the fact that Sun-Maid and Ocean Spray add sugar to the fruit, making Craisins closer to candy than Mother Nature’s original intention. The choice is clear: Stick to the original, straight from the tree.

Fish Sandwich
600 calories
30 g fat
11 g saturated

Eat this instead!
Grilled chicken sandwich
300 calories
13 g fat
4 g saturated

Fish is good for you, except when it’s battered, fried, robed in cheese, and bathed in tartar sauce. The lesson? Even the biggest star can be sabotaged by the supporting cast. To this end, avoid any menu item with the word “crispy,” the restaurant industry’s favorite euphemism for “fried.” Make sure your next fish or chicken sandwich is grilled, dressed with fresh produce, and topped with a low-cal barbecue sauce, or even ketchup and mustard. And watch the salt; these 20 foods are the saltiest in America!

Stick margarine (1 Tbsp)
100 calories
11 g fat
2.5 g saturated
2.5 g trans fat

Eat this instead!
Whipped butter (1 Tbsp)
50 calories
6 g fat
1.5 g saturated

In their haste to remove saturated fat from butter, margarine makers created the margarine monster — a dangerous lipid called trans fat, with more dangerous links to heart disease than saturated fat. Pick up whipped butter instead; by whipping air into the spread, manufacturers decrease the caloric density of a tablespoon of butter, and they make it easier to top your toast. If you buy margarine, make sure it’s the type found in the tub, hopefully with an added bonus like omega-3s folded into the mix

Simple Tips On How People With Acne Should Care for Their Skin!

Acne Skin Care - One the simplest but often neglected things you can do to care for acne skin (aka zits) is simply….”washing daily”. This should be done prior to applying any makeup or medications.

Cleansing is important for the long-term health of your skin and to get rid of pimples or zits. It reduces bacteria, keeps pore ducts open, and exfoliates the surface skin cells.

For facial skin care, always use a gentle cleanser and wash your face twice daily. Follow up with a toner and moisturizer, and use an exfoliating scrub or mask weekly. Here are a few simple easy to follow tips to keep your skin looking clear,soft and beautiful. Free of pimples and zits.

Avoid Frequent Handing of your Skin

Please avoid constantly squeezing, picking and especially poping zits. We know it’s tempting, especially when you’re going on a date or nice evening out. By poping those zits, you are likely to:

Make your acne worse by infecting the surrounding areas

Develop scars and dark blotches

Do more damage than good

Caring for Oily Skin

There is no way to completely prevent oily skin. Howerver, following these carefully selected tips will keep the oil and acne under control.

- Oil and dirt build up on the skin contribute to clogging of the pores. Resulting in pimples and zits, therefore proper washing is a good way to keep things under control. For best skin care result,avoid harsh soap, Cleansers and extremely hot water as these can lead to more irritation.

Use a mild cleanser that cleans without drying

Watch your diet. I can’t have chocolate! you ask? Don’t worry there is no proven link between chocolate and Acne breakouts. Howerver, some doctors suggest avoid eating foods rich in Iodine (such as fish, iodized salt)

Last but not Least RELAX Medical studies have shown that stress can cause the body to produce more androgens. Which in turn can increase sebum (oil) production leading to acne flare-ups(Zits).

Acne Skin Care - Choosing Makeup

When being treated for acne skin care, you may need to change some of the cosmetics you use. All cosmetics should be oil free to be most effective for acne skin care

It may be hard to apply foundation evenly during the first few weeks of treatment because the skin may be red or scaly, particularly with the use of topical tretinoin or benzoyl peroxide. Products that are labeled as noncomedogenic (do not promote the formation of closed pores) should be used; in some people, however, even these products may cause acne. So be careful with makeup.

Source: acedia.info

Changing temperatures mean a change of routine, no matter which part of the world you live in. Knowing a little about how skin functions in the winter, and tweaking a few habits, can make all the difference between a dull winter complexion and glowing radiance.

Moisturise Your Skin

During winter, always keep the skin moisturised. Even oily skins need moisture, as the outer layer can get very dry.

Those with oily skins should use light moisturising lotions, especially after cleansing.

After a bath, apply a body lotion while the skin is still damp. It helps to seal off moisture.

Look after your Lips

And don’t forget about your lips. Chapped lips are often the most noticeable problem for a lady in the winter.

Use a highly moisturising lip balm which provides a protective barrier against the elements.

Exfoliate

At least once a week. This will remove dead cells and allow the skin to absorb extra moisture.

The oil which we all complain about in the summer is no longer being produced because of cooler winter temperatures and central heating. Therefore the skin looses the water which should be retained in the lower dermis of the skin. This can lead to premature aging of the skin and fine lines.

Beauty sleep!

Money can’t buy the benefits of a good nights’ rest. Your oxygen levels will drop if you don’t get enough sleep, meaning that your cells will not be renewed as quickly.

This is when degenerative skin aging sets in. Try to get seven, if not eight hours of rest a night to achieve absolutely gorgeous benefits!

By Cristina Masci