Please Keep Healthy Life....

't smoke, eat healthily, exercise regularly, and goDon easy on the alcohol, and you are likely not only to have fewer chronic health problems, but also to live longer, according to a new study from the US Centers for Disease Control and Prevention (CDC) that concludes neglecting to follow these four healthy behaviors is responsible for much of the illness and death linked to chronic diseases.

Four Ways to a Healthier Life

1. Avoid Tobacco: Keep cigarettes/ jarda, paans in a place where you have to make a real effort to get them for example, another room of the house, places where you don't go to very often, locked in a cupboard etc. Every time you have to smoke/eat jarda/paan, you should have to make a conscious effort, get up, walk and get it.

• Figure out your "triggers" to smoke, or consume paan/jarda and ways to cope with them. Is it the company of people who smoke/eat jarda/paan? Try in the initial period to be away from smokers/paan eaters/ jarda eaters or rather when they smoke or eat pan/jarda. Do you consume tobacco when you are tense, or when you are working late, to pep you up and to give that extra energy? For that try to put something in the mouth, like chewing gums, sweets, peppermints, lozenges etc. and practice deep breathing.
• Whenever you have that craving, try deep breathing when either standing or sitting. Having a glass of water and exercising also helps to decrease the craving.
• When you feel like taking tobacco, think of your children and the effect on their future if you develop any of the dangerous diseases caused by tobacco.
• Set a stop date.
• Find a support person.
• Make plans for your first day without cigarettes/ paan/jarda.
• Use the 4 Ds when the craving for smoking/tobacco hits you.

• Do something else.
1. Delay smoking/tobacco consumption the next cigarette.
2. Deep breathing.
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• Drink water.
• Use positive self-talk.
• Reward yourself.
• Practice relaxation techniques (yoga, walking, meditation, dancing, music etc.) every day.

2. Limit Alcohol: men should have no more than two drinks a day, women no more than one.Men should drink no more than 21 units of alcohol per week (and no more than four units in any one day).

• Women should drink no more than 14 units of alcohol per week (and no more than three units in any one day).
• Pregnant women. It is known that a lot of alcohol can damage a developing baby. A small amount probably does no harm. However, the exact amount that is safe is not known. Therefore, to play safe, advice from the Department of Health is that pregnant women and women trying to become pregnant should not drink at all. If you do choose to drink when you are pregnant then limit it to one or two units, once or twice a week. And never get drunk.

The more you drink above these limits, the greater the risk of developing serious problems such as: liver disease (cirrhosis or hepatitis); stomach and pancreas disorders; depression; anxiety; sexual difficulties; muscle and heart muscle disease; high blood pressure; damage to nervous tissue; serious accidents; some cancers; obesity (alcohol has many calories). See separate leaflet called 'Alcohol and Sensible Drinking' for more details.

What is a unit of alcohol?

One unit of alcohol is 10 ml (1 cl) by volume, or 8 g by weight, of pure alcohol. For example:

• One unit of alcohol is about equal to:
• half a pint of ordinary strength beer, lager or cider (3-4% alcohol by volume), or
• a small pub measure (25 ml) of spirits (40% alcohol by volume), or
• a standard pub measure (50 ml) of fortified wine such as sherry or port (20% alcohol by volume)
• There are one and a half units of alcohol in:
• a small glass (125 ml) of ordinary strength wine (12% alcohol by volume), or
• a standard pub measure (35 ml) of spirits (40% alcohol by volume)

But remember, many wines and beers are stronger than the more traditional ordinary strengths. A more accurate way of calculating units is as follows: the percentage alcohol by volume (% abv) of a drink equals the number of units in one litre of that drink. For example:

• Strong beer at 6% abv has six units in one litre. If you drink half a litre (500 ml) - just under a pint - then you have had three units.
• Wine at 14% abv has 14 units in one litre. If you drink a quarter of a litre (250 ml) - two small glasses - then you have had three and a half units.

Some other examples

Three pints of beer, three times per week, is at least 18-20 units per week. That is nearly the upper weekly safe limit for a man. However, each drinking session of three pints is at least six units, which is more than the safe limit advised for any one day. Another example: a 750 ml bottle of 12% wine contains nine units. If you drink two bottles of 12% wine over a week, that is 18 units. This is above the upper safe limit for a woman.

Isn't alcohol good for you?

For men aged over 40 and for women past the menopause, it is thought that drinking a small amount of alcohol (1-2 units per day) helps to protect against heart disease and stroke.

3.Improve Your Diet: eat more fruits, vegetables, whole grains, switch to fat-free and low-fat dairy and seafoods. Cut down on salt and foods high in sodium, saturated fats, trans fats, cholesterol, added sugar, and refined grains.

4. Exercise: on five days a week or more do at least 150 minutes total of moderate exercise such as brisk walking, or on three days a week or more, do a total of 75 minutes of vigorous exercise such as jogging or race walking (this raises heart rate more than brisk walking).

Source : http://tkbsen.blogspot.com/