How to Quit Smoking

Cigarette smoking is the major single cause of cancer mortality. It is a fact that smoking causes severe complications on our health that may eventually lead to our own very premature deaths. In fact, adult male and female smokers lose many years worth of their lives. However, regular smoking does not lead to an instant death but it induces a very slow and painful death through illnesses such as emphysema, blood clot, tuberculosis, and more. Keeping in view of these facts it is a very wise decision to quit smoking and start living a very healthy and long life with your family.

no smoking

Home tips that may help in quitting smoking

There are following some of the suggested methods that may help you in curbing down your cigarette smoking desire until you finally quit to this nasty habit.

1. Take a deep breath as and when you feel that urge to smoke a cigarette. Make sure to inhale a lung-full of air and then exhale the air through your lips slowly. This can be useful when you are placed in stressful situations that may urge you to light up a cigarette.

2. Drink a lot of water and other fluids to flush out the toxins, nicotine, etc. that may harm your body and digestive system.

3. Write down the advantages of being non-smoker that enlighten your frame of thinking which was primarily clouded with the addiction to smoking. Be sure to read aloud all the good things that you’ve written down. In this way, you get to condition yourself to avoid thinking of going back to your addiction.

4. Use some oral substitute like cinnamon sticks or artificial cigarettes to fulfill the desire of smoking.

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quit smoking

Health Benefits of quitting smoking

1. It will reduce the risk of many diseases such as cancer, heart disease or lung disease

2. It will reduce the risk of gangrene or impotence caused by circulatory problems.

3. Reduce the risk of your children for asthma or glue ear.

4. Improve your general fitness.

Precautions to Beat PCOD and Treat Ovarian Cysts Without Drugs

Polycystic ovarian disease (PCOD) is one of the very common problems faced by teenage girls and women. Also known as Polycystic ovary syndrome (PCOS), it is a disorder related to the reproductive part of the female. It is caused when an excessive amount of male hormones i.e androgens are produced in ovaries which results in infertility, menstrual disorder, the growth of excessive facial hair like men, acne, pimples, etc.

Precautions to beat PCOD

Polycystic ovarian disease (PCOD) is treatable and one can easily beat PCOD by following the below-mentioned steps:

exercise for good heath

1. Exercise

Yes! No matter what, exercise is one of the best ways to beat PCOD and regularize your menstrual disorder. Due to regular intake of high dosage of medicine body weight increases which surely adds on to the problem. Thus one should maintain average body weight. Exercise is the cure to many health problems and PCOD is surely one of them. Exercises which are best for this are cardio, running and lower abdomen exercise. These exercises help in creating pressure on the lower abdomen and help in regularizing the menstrual cycle.

2. Say no to dairy products

No matter how much you love cheese, milk, curd, etc, if you are suffering from the polycystic ovarian disease then you should surely cut out dairy products. These products are a source of insulin and can increase the storage of glucose in fat cells. Thus cutting to dairy products help in controlling the production of androgens (male hormones) which contributes to PCOD.

3. No to fast food

When we talk of exercise and cutting of dairy products the main motive that points out is towards a goal of maintaining an average weight and not to become overweight. Thus fast foods are super bad for your body in case of PCOD as they can agitate the body hormones. This may further cause an excessive increase in body fat adding to laziness and sickness.

Polycystic ovarian disease

4. Increase the intake of Omega 3 fats

To boost your metabolism and beat PCOD, it is very necessary to increase the intake of omega 3 which helps to balance the insulin levels. For this, you can start eating baked fish which are a great source of omega 3 fats. Alternatively, you can also ask your gynecologist to prescribe you omega 3 capsules.

  • 5. Focus more on liquid diet and veggies

    Treat PCOD with green vegetables

    Focusing on a liquid diet doesn’t mean to start yourself by drinking all day long. It also implies focus on more green veggies as well as drink more vegetable and fruit juice. This will help you to keep fulfilling your body nutrient craving and also will not contribute to increased weight.

    6. Skip alcohol

  • if you want to get relief from PCOS then avoid alcohol for three months. Alcohol overloads the liver which is already working on detoxification and balancing of hormones. Few drinks of alcohol make the liver overwork and use stored up antioxidants and vitamins.

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  • Thus to beat polycystic ovarian disease (PCOD), stick to low calories diet and healthy food along with regular exercise.

Know about Panic attack and ways to overcome

Panic Attack – An Introduction

Person with panic attack experiences extreme negative thoughts, fears and disruptive physical symptoms

A person with panic attack experiences extreme negative thoughts, fears and disruptive physical symptoms

Have you ever experienced a sudden rush of overwhelming nervousness and fear? This is what a panic attack feels like! It pounds your heart, plays havoc with your breathing, and makes you feel crazy or as if you are near death. If left untreated, a panic attack can lead to long-term panic disorder and other issues. The condition can be cured if you seek help early. Understanding the causes, symptoms and natural remedies is a part of winning your battle against the condition and taking control over life again. Here is all you wanted to know about the Panic attack and ways to overcome: 

What is a Panic Attack? 

A panic attack is characterized by an intense upsurge of fear occurring all of a sudden. It may be tough to recognize a clear trigger. Surprisingly, it can occur even while one is sleeping or in a relaxed state. Here are common signs of a panic attack:



Stomach cramps

Chest pains




Hot flashes


Very fast heartbeat



Panic anxiety sufferer lives in a vicious circle of hopelessness, fear, anxiety.
Panic anxiety sufferer lives in a vicious circle of hopelessness, fear, anxiety.

The attack may be either a one-time occurrence or repeat episodes. In most cases, recurrent attacks are triggered by a specific situation, which has caused a panic attack earlier. The patient feels threatened and unable to escape leading to triggering of fight-or-flight response of the body.

The person concerned may be happy and healthy and experience the attack unexpectedly. In some cases, he/she may suffer from the condition as a part of another disorder, such as depression, panic disorder, or social phobia. Nevertheless, panic attacks can be treated completely.

 Main Causes

Genetics and Environmental Factors – The exact cause has not been confirmed by researchers yet. However, the condition may trigger from a combination of factors. Some of the major ones include environmental and genetic factors. Studies reveal that the tendency to get panic attacks usually runs in families. Brain chemistry is also responsible for the condition.

Major Life Transitions – Major changes in life such as pregnancy, delivery of a baby, graduating from college, marriage or starting a job can cause panic attacks.


Extreme trauma, stress or bad past memories can cause Panic Attack
Extreme trauma, stress or bad past memories can cause Panic Attack

Stress – Severe stress is also a major cause of a panic attack. Loss of job, the death of a loved one, or divorce or bad memories of the past can lead to an attack.

Medical Causes – Panic attacks can also be a result of other medical conditions and physical reasons such as withdrawal of medications, hyperthyroidism (overactive thyroid gland), excess use of stimulants (caffeine, amphetamines, cocaine), hypoglycemia (low blood sugar), or mitral valve prolapse (minor cardiac condition wherein one of the valves of heart doesn’t close properly). Besides, some kinds of phobias like fear of heights or fear of crowded places may trigger such attack.

Therefore, it is crucial to visit a doctor to rule out possibilities of these conditions.

Who are Likely to Suffer from Panic attack?

Those in late teens or early adulthood are more vulnerable to this condition. Also, it affects more women than men.

Individuals with a family history of panic attacks or disorder or a history of childhood sexual/physical abuse are likely to get panic anxiety. Point to note that, those subjected to major life stress, traumatic event, major transitions of life, smoking or excessive caffeine intake are likely to get panic anxiety. 

Natural ways to Control Panic Attack 

Use Lavender

Use Lavender oil for relief from panic attack.
Use Lavender oil for relief.

Lavender essential oil will help you to calm yourself. A drop of it on collarbone or temple can help.

Avoid Caffeine, drugs, alcohol, and Smoking

Caffeine is not good for chronic anxiety. It may lead to nervousness and jitters. Caffeine may cause or exacerbate anxiety disorders. Hence, it is important to reduce the intake of caffeine. Also, smoking can also lead to anxiety and the same applies to alcohol as well as drugs, the best thing is to limit the intake strictly.

Quality Sleep

You should make quality sleep, a priority. Avoid reading or watching television in bed, using your phone, tablet, or computer in bed, and avoid tossing and turning.  Moreover, stay away from caffeinated drinks, large meals, and nicotine before bedtime.

Meditation Helps

Meditation calms the mind and removes negative thoughts.

This wonderful method can help you to get rid of muddled thoughts. In addition, meditation promotes calmness and mindfulness while providing relief from stress and anxiety. A 30-minute meditation session a day can alleviate symptoms of panic anxiety and work as an antidepressant.

Follow Healthy Diet

Intake of processed foods and preservatives can lead to mood swings. A diet high in sugar can also affect one’s temper. It is advisable to stay hydrated and avoid processed foods. Include a diet rich in complex carbohydrates, lean proteins, and fresh fruits and vegetables.

Deep Breathing

Deep breathing exercises can help you to restore normal breathing patterns and decrease anxiety. These are very helpful in handling faster heart rate, dizziness or lightheadedness caused by faster breathing pattern.

Is Freedom from Pain attack possible?

Freedom from panic attack means life full of happiness and hope!
Freedom from panic attack means a life full of happiness and hope!

 For many, panic anxiety is a dreaded reality with no solution in existence. That is why they live in constant fear of getting another attack with a feeling of helplessness. The everyday life of such people is far from peace and happiness.

If you are one of them and looking forward to freedom from Panic attack and live a happy life, here is a valuable resource. For people dealing with panic attacks, anxiety, etc., on a daily basis, this resource is priceless, check this out here

Five Tips To Protect From Cholesterol Problem

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Five Tips To Protect From Cholesterol Problem

Cholesterol is a chemical compound, a combination of lipid (fat) and steroid produced by the lever in the body. Some of the cholesterol comes from our diet like meat, poultry, dairy products, and fish. Dietary cholesterol is absorbed from the intestine and also stored in the lever. Lever regulates the cholesterol level in the body.

Cholesterol is vital for normal body function. It is a building block for cell membranes and for hormones like estrogen and testosterone. It prevents crystallization of hydrocarbons in the membrane and determines which molecules can pass into the cell. It helps in the production of bile and converts sunshine to Vitamin D. Every cell in our body has cholesterol in its outer layer. It is of two types LDL and HDL.

LDL (low-density lipoprotein) Cholesterol:

LDL cholesterol is referred to as bad cholesterol as lipoprotein cholesterol deposits along the inside of the artery walls that causes thickening of the artery walls. Narrowing of arteries decreases the blood flow through the narrowed area. This harmful build-up can increase the risk of coronary heart disease and stroke.


HDL (High-density lipoprotein) Cholesterol:

HDL cholesterol is called good cholesterol as it extracts deposit from the arteries wall and prevents arteries disease. HDL works opposite of LDL as it extracts the cholesterol particles from the arteries wall and transports them to ever. In the lever, it is either broken down or flushes out from the body as waste.

Health Problems due to bad cholesterol:

High cholesterol can cause many diseases but most serious health complications are diabetes and heart problem. To avoid these health problems you must take steps to maintain the desired level of LDL and HDL cholesterol in the body. There are many factors that may increase cholesterol level and that can be checked by following simple rules lifestyle, eating habits and regular exercises.

Causes of excess cholesterol

Before proceeding to treat or lower the cholesterol, we must understand what the causes of high cholesterol are. There are following three main causes of high cholesterol level in our body:

  • Faulty eating habits: Eating too much fried, spicy food, meat, whole milk, egg yolks or any other diet that contains saturated fat.
  • Lethargic lifestyle: Not doing any exercise, yoga or any types of workout.
  • Aging:  Cholesterol level starts to increase in the human being after the age of 25.

Five Tips to Protect from Cholesterol Problem

Get your cholesterol level checked at regular intervals: Get your cholesterol level checked at regular intervals by visiting your doctor or pathological lab so that you can take necessary initiatives at the right time to achieve optimum health.

Healthy lifestyle: A simple change in lifestyle, attitude and eating habits can do wonder for one’s health as well as success. A human body is built in such a way that it can safeguard all its internal organs itself by producing required hormones and fight with external viruses. See healthy lifestyle and health care for more detailed information.

Weight control: To check the high cholesterol level keeps a watch on your weight. A simple change in lifestyle, eating habit and regular yoga can bring your weight within normal limit.

Regular exercises and yoga: To maintain the cholesterol level within the limits everyone must have to do regular exercises and yoga. Brisk walking in the morning for twenty minutes or jogging, along with doing stretching exercises, asana and yoga’s(PRANAYAM) is the best way to prevent the diseases and have healthy cholesterol level (HDL).

Balanced Diet: Avoid junk, spicy and oily food. Enhance intake of fruits and green vegetables like spinach, broccoli, lemon juice and reduce intake of fats to reduce the level of bad cholesterol and triglycerides and ward off cardiovascular diseases. Also, fix meals times and there must be a gap of at least two hours between dinner and sleeping time.

Cure cholesterol

Natural Cure for Cholesterol “Colin Carmichael”, Health Consultant & Medical Researcher has created an eBook “Crunch Cholesterol” in which he has explained natural ways such as healthy diets, supplements, and foods that reduce weight to maintain the cholesterol level within the desired limit.

Crunch Cholesterol” is the perfect plan to help in the following:

  1. Lower bad cholesterol “LDL”
  2. Enhance good cholesterol “HDL”
  3. Reduce triglycerides
  4. Control weight
  5. Regulate glucose levels in the blood
  6. Lower blood pressure
  • Reduce the risk of heart attack and stroke

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Tips to Deal with Rheumatoid Arthritis

Those with rheumatoid arthritis (RA) know how it feels to be affected by this condition. They feel stiff and face a lot of discomfort due to swollen joints, and tremendous fatigue. With time, these symptoms tend to get worse. Dealing with RA is not as difficult as most individuals consider it to be. Here are some tips to deal with rheumatoid arthritis:

Stay Active

No activity will make your joints stiffer and painful.—Indulge in moderate intensity aerobic exercise (150 minutes) each week. You can stretch and walk. Listen to your body and attend to any discomfort you feel.

Aerobics exercises

Take Medications

Do not stop your pain medication. Take them on schedule and as prescribed. Most people do not take their medication schedule seriously. They wait until the pain attacks or become worse.

Pain medicines after C-section

See a Doctor

Visit a doctor. Let him or her know how you feel. There may be alternative treatment available. He might change your medications, doses, suggest a therapy, etc.


Consider Physical Therapy

In most cases, doctors prescribe physical therapy to patients. This helps heal and strengthen body parts. Although short-term option, it gives a lot of relief from pain and discomfort.

physical therapy

Manage Stress

RA flares can become worse with stress. You need to learn to manage stress to avoid discomfort and flares. Try doing yoga and meditation. Deep breathing also helps in reducing stress. Lowering stress will have a major impact on your life. It is suggested to add stress management techniques for maximum benefits. You need to add these into your daily routine.

stress management

Warm Bath / Shower

Moist heat offers respite from pain related to rheumatoid arthritis. It loosens ligaments, muscles, and tendons. It also increases blood flow. So take a warm shower or bath for relaxation. You may even buy moist heating pads available at pharmacies. Apply for around 10 to 15 minutes to get temporary pain relief.


Get a Massage

Light massages will help. This depends on how your body feels. Massage can make you feel good when the muscles and joints are tender. Light strokes can ease muscle tension related to joint stress. Hire a professional massage therapist who has experience in treating people with RA.


Focus on Diet that Help

Try avoiding nightshade veggies in your diet such as potatoes, eggplant, and tomatoes.  These are high in alkaloids and tend to trigger a flare-up. Alkaloids are actually chemical substances that promote pain and inflammation.

Try to Focus on Things you enjoy

Meet friends. Also, join an online support group to connect with people who understand your problem and know your pain. They too are going through the same thing.

Take a Break

Consider taking a breathing break. This process involves tuning in to your breaths. Start breathing in and out, as you would do normally. All you need to do is simply pay attention to each one. Let any other thoughts go and divert your focus on your breath. This is the simplest way to calm down. Doing this exercise even for a few minutes a day will also help.