Are You Wearing The Right Sized Bra?

How many times is it written in the press, and mentioned on the news that more than 80% of women are wearing the wrong sized bra? Frequently? Well, are you? Do you know whether your bra fits correctly?

Is it important? Do we really need to be that bothered? Well, the answer really has to be yes. Younger women can get away without wearing a bra, or wearing one that doesnt support them properly, as their young muscles and tendons keep things in place. But this doesnt go on forever, and as we age, we are all too keenly aware of the dreaded droop! And anyway, an ill fitting bra under a T-shirt or close fitting top is just so ugly.

There are other, potentially more serious problems though, especially if you have a curvy figure. Breasts that arent properly supported can lead to all sorts of problems with your back, shoulders, skin irritations and self-esteem. If you have never been properly fitted, why not try it? You may well find the bras you buy in the future will completely change how you carry yourself, bringing your shoulders back and boosting your self-esteem considerably.

Although too many women are wearing bras that do not fit them correctly, there really is an over reliance on consistently buying the same size. We go into a store, are measured and told we are a 38G and off we go and buy only 38G bras.

It can often be just as well to throw away the tape measure and keep trying on bras until you get one that fits properly. If you rely too heavily on the tape measure, you stick in the comfort zone and continue to buy the same size. But there are far too many variables now in bra manufacture to be able to rely on that size as a constant. Here are just a few:

1. The type of materials used
2. How the fabric is cut
3. The level of support/elasticity offered by the fabric
4. The design of the bra
5. The style of the bra (full cup, balconette, demi-bra, strapless, bustier etc )
6. Variations in sizing between brands
7. Variations in sizing conventions in different countries
8. Variables in the production process
9. Fashion sizing (i.e.: putting smaller sizes on the label than the garment actually is )

and all this before you even start to consider how your own body alters over the course of the day, the month, the year, or events such as pregnancy, measurable weight loss or gain, or surgery.

Therefore, the best way of ensuring you get a correct fitting bra is to try it on yourself. There are many guides to buying the correct size some rely entirely on the tape measure, but many more are now moving towards the advice of trying on until the fit is right.

If the bra is right for you, it will:

1. Feel comfortable there will be no red marks or wheals
2. The back band will be parallel with the front band
3. If it is underwired, the underwires will sit comfortably at the back of the breast without digging in. The front of the underwires will sit comfortably between your breasts and rest against your breast bone.
4. The cups will be full not overflowing, and not sagging
5. The straps will not cut in, and they wont slip down.

When you do find a bra that fits properly, why not buy another one! Theres nothing wrong with having a range of different sizes. Bras from the same brands tend to be the same size, there will be different cup sizes in European and American makes and you may need different cup and back sizes to cope with changes in your body shape each month.

So, when you have bought the right bra for you, follow the care instructions to keep it doing its job as long as possible. Bras usually only have an effective life of around 5/6 months and will lose some elasticity each time they are washed. You will probably need to alter the straps and the hook position over that time to compensate for this.

Yes, there are too many women wearing the wrong sized bra.
Yes, it matters.
Yes, it is important to ensure the right fit.
No, you dont have to rely on the tape measure.
No, you dont have to buy the same size every time because you have been told to.

There is so much to choose from, enjoy trying on! Good luck in your search.

Vicki Louise, founder of VickiLouise.com, offers a stunning range of luxurious, designer lingerie and nightwear especially for ladies with a fuller bust. Gift vouchers and a luxury gift wrapping service are also available.

By Vicki Louise
VickiLouise.com

The Top Six Massage Techniques

Massage is probably the oldest and simplest existing form of medical care that it has been applied for relaxation, fitness, and other health purposes. Basically, massage therapy is a therapeutic technique that involves manipulation of the soft tissues of the body. It is the calming, therapeutic process of kneading, stroking, and pressing the different areas of the body to alleviate pain, relieve stress and tensions, or relax, stimulate and tone the body. Well, as what most experts have said, massage, no matter how simple or complex the techniques involved, can really be a great healing system.

A number of massage techniques are available nowadays. The massage is commonly applied in different techniques and in different strokes. The techniques and strokes vary widely from the most delicate touch with the fingertips to the more focused deep tissue work. These techniques may even vary in speed as well as in pressure.

Below is a list of the top rated massage techniques. Read on for one of them might be the right option for you.

Deep Tissue Massage

The deep tissue massage, on the most basic, is a massage technique that focuses on the deeper layers of muscle tissue. It involves a number of slow movements, but generally the pressure is more intense as it aims to release the chronic patterns of tension in the body. The most common target of these movements and deep finger pressure are the contracted areas, either following or going across the muscles of the fiber, fascia and tendons. Usually, in this kind of massage, the therapists use their thumb, fingers and even elbows to apply the needed pressure.

Swedish Massage

Also included in the line of the top rated massage techniques is the so-called Swedish massage. Basically, this technique involves the use of kneading, tapping or calming strokes applied to the entire body to loosen sore joints and relieve muscle tension and pain. Well, what sets Swedish massage unique from the other massage techniques is that it involved five major beneficial strokes: effleurage, petrissage, friction, tapotement, and vibration. Although each of these strokes differ according to their movements and target points, all of them are developed to promote an ultimate feeling of being pampered.

There is one particular purpose that the Swedish massage is strongly holding – to increase the flow of oxygen in the blood and release toxins that were trapped in the muscles. With this purpose alone, the Swedish massage highly works to shorten the recovery time from muscular strain.

Sports Massage

Sports massage, as you may know, is a form of massage that is applied for sports purposes, hence the name. It is the technique of kneading and manipulating the soft tissues in the body to help athletes improve their performance, prevent and treat sports injuries. It is highly considered in the field of sports knowing that as the participation in sports becoming more popular at all genders and ages and as performances continue to improve annually, more is expected and demanded from the athletes. It is with this situation that athletes start looking for some effective ways to boost their performances, and sports massage is one of the best solutions they’ve ever discovered.

Heated Stone Massage

Heated stone massage, also known as la stone massage, is widely appreciated and accepted in the healthcare and bodywork industry today. Several clinics, spas, fitness centers, and other healthcare establishments have in fact considered it a very effective alternative to the regular massage therapy.

During the heated stone massage procedure, the therapists and the clients themselves will notice certain changes on the body temperature, including the heart and breathing rates. Heated stone massage is used to indicate such changes to determine the flow of the blood and the exchange of blood and oxygen in the body, allowing a sense of well-being in the end. That’s basically how the heated stone massage works.

Neuromuscular Massage

This is actually a form of deep tissue massage that is applied to the individual muscles. However, the main purpose of the massage techniques involved here is to increase the blood and lymphatic flow, while reducing the pain and release pressure trapped on the nerves. The neuromuscular massage techniques are also considered to release the trigger points which could help relieve headaches and the pain in your shoulder.

Rolfing

Rolfing also hit the line of the most well-known and widely performed massage techniques available. This technique, on the most basic, involves reeducating the body about proper posture. Yes, posture is given much attention here for the belief that posture highly determines health problems like headaches, backaches and joint pain. With that focus, the rolfing massage techniques no doubt seek to straighten and realign your body by working the myofascia, which is actually the connective tissue that assists to hold your body together. This tissue surrounds your muscles.

About the author : Nishanth Reddy is an author and publisher of many health related websites. For more information on different massage techniques, massage centers, massage oils and massage equipment, visit his website: Your Guide to Massage Therapy

By Nishanth Reddy

massage-therapy-guide.com

Don't & Get Burned By a Used Tanning Bed

The convenience of tanning at home is just one reason consumers might shop for a used tanning bed. Whatever the reason, if you're in the market for one, there are a few things you should consider as you begin your search. If you know what to watch out for, you'll get a quality bed at a reasonable price. Here's how: Do Your Homework Shopping for a tanning bed is similar to shopping for a car. Just like a car, the seller may or may not reveal all that he or she knows about the bed. Be sure to do some research on the make, model and year of the bed you are thinking about purchasing.

Be sure there are no major defects or problems with that type of bed also. Why is This Tanning Bed for Sale? Be sure to ask the seller a few questions. Why is the sunbed for sale? If it is because it's difficult to get parts for, then you might want to keep looking because the bed is probably older and considered unsafe. Older models might require bulbs that emit dangerous UV-A rays that are known to cause skin cancer. Newer beds use bulbs that emit safer UV-B rays. Another question to ask the seller is about any remaining warranties. Many tanning beds come with a one year full warranty or a lifetime limited warranty.

Buying a used model may render it defective and not repairable under warranty. Also, be sure to inquire whether all the parts function properly. If a timer doesn't work or a bulb sometimes doesn't come on, it is probably best to move on with your search. There are a lot of quality used tanning beds around but, just like used cars, you may have to look at several before you find the one that works best for you. New vs. Used You might consider the benefits of buying a new tanning bed. Unlike with many cars, models are often not much more expensive than their used counterparts.

You can be more assured that a new bed will meet or exceed the most recent safety standards and that you will have, at the minimum, a one year full warranty. That is not guaranteed with a used model. New or used, a tanning bed can bring years of enjoyment to you and your family. Just be sure to be a smart consumer so that you don't get burned on your purchase...and in a literal sense as well. Want more information on used tanning beds?

At http://www.getabettertan.com, we'll show you the ins and outs along with what to watch out for when shopping for ahome tanning bed.

By getabettertan.com

FUNGUS NAILS

INTRODUCTION TO FUNGUS NAILS

Fungus nails is a unsightly condition which can be difficult to treat. Many patients become very conscious about a fungus nail condition and refuse to wear sandals and have their feet seen in public. It is caused by microscopic organisms called Dermatophytes. Dermatophytes grow in the nail bed, beneath the nail and live off keratin, the protein in the nail. The condition usually begins towards the far end of the nail and may start with patches of white or yellow discoloration. If the condition is left untreated, it will proceed to the base of the nail. It will attack the nail root (matrix) and cause the nail to grow very thick and deformed. The big toe is usually the first nail to be affected with the condition spreading to adjacent nails. In rare cases this condition can also affect the skin surrounding the nails.

APPEARANCE OF FUNGUS NAILS

• At an early stage, the nail may have white or yellow patches of discoloration. There may also be yellow horizontal streaks in the nail.
• At a later stage, the nail will grow thick, deformed, discoloured and have a foul odour (musty smell). It may also split and start to crumble.

Above is a picture of a fungal nail infection in its later stage.

SYMPTOMS OF FUNGUS NAILS

• The nail may become brittle and split in to several pieces.
• The actual condition is not painful. However, if the nail becomes thick and deformed it may grow into the skin at an angle and become an ingrowing toe nail.
• In severe cases, inflammation may arise from an ingrowing toe nail which may result in a secondary infection.
• It will affect a patients day to day activities as the pressure from the nails against the shoes causes discomfort.
• If the condition is left untreated for along period of time, the nail will become very brittle and the patient may experience episodes of total removal of the nail followed by re-growth.

CAUSES OF FUNGUS NAILS

• There are many types of fungus present in our environment. Most are harmless, however, a group of fungi called dermatophytes can affect the feet. Dermatophytes thrive on warm, moist conditions.
• Sweaty shoes and moist socks can be a contributing factor.
• Most people may have the fungus present on their feet. However, a nail fungus infection may be caused due to the fungus invading the skin. This can be due to injury to the nail, inflammation from a ingrowing toe nail or inappropriate nail cutting.
• Individuals with a lower immunity due to Diabetes, H.I.V and patients with poor circulation.

By drfoot.co.uk

Ingrown Hairs

What is an ingrown hair?

An ingrown hair is a hair that curls and penetrates the skin with its tip, causing inflammation. Ingrown hairs are more common among people with very curly hair. Most ingrown hairs occur in the beard area.

What are the symptoms of an ingrown hair?

The most common symptom of an ingrown hair is inflammation of the skin, followed by pus formation. However, each individual may experience symptoms differently. The symptoms of an ingrown hair may resemble other skin conditions. Always consult your physician for a diagnosis.

How is an ingrown hair diagnosed?

Diagnosis of an ingrown hair can be confirmed with a medical history and a physical examination.

Treatment for an ingrown hair:

An ingrown hair often heals on its own. However, in the case of chronic ingrown hairs, treatment may include:

• allow the hair to grow longer
• depilatory (to remove the hair)
• electrolysis (to remove the hair)

By healthsystem.virginia.edu

Get a Little Balance in Your Life

Balance is an essential skill for most sports. It is crucial for inline skating. Not only does it help you keep the shiny side up (your helmet - not your bald head), it helps you skate faster, farther and with less effort. Good balance is also a requirement before you can do those cool tricks you see. Whether you are "shooting the duck" or doing a sole grind japan, without balance you'll fail.

Some of us are born with better balance than others, but balance can be learned. We've noticed that beginners who show up with experience in balance sports learn to skate far more quickly than those without. The closer the sport is to inline skating the more the balance "crossover." Of course ice skating and roller skating (inliners call them "Quad" skates), have great cross-over. Hockey and figure skaters usually have no problem with basic inline skating (except for the brake!). Other balance sports such as skiing, snow boarding, bicycling and, yes, even Yoga also have good crossover potential, especially if you do them often.

However, whether you participate in such sports or not, there are other ways to increase your balance skills through simple exercises. These exercises can be performed almost anywhere. Some involve equipment but some of the most effective do not.

Here is a sampling of balance exercises to get you started. You can probably invent more yourself or check out the references at the bottom of this article. Remember, these are exercises to improve your balance. Don't be frustrated if you can't do them at first. Keep trying.

One-Foot Stand

This is perhaps the simplest, but most effective, stationary exercise to improve your inline skating balance. Good one-foot balance helps you develop a stronger stroke and an effective glide, letting you skate faster with less effort. It is also the precursor to many tricks. Pretty good for such a simple exercise!

To do this exercise, simply lift one foot off the floor and maintain your balance on the other. Hold the position as long as you are comfortable, then switch to the other foot. That's it! You can do this almost anywhere - while you are reading the paper, talking on the phone, tying your shoes, watching TV or gabbing with friends (they will think you are weird though!). If you have trouble, holding your arms extended to the sides and staring at a point in front of you will help.

Some more advanced variations:

• Do a Quadriceps stretch by pulling your free foot up behind your butt with a hand. Extend your free arm to the side for balance. Try it on both sides.
• Try the Tree Pose. Bring your free foot up to your inner thigh with the knee pointed outward. Start with your arms to your sides. As you improve, try putting your palms together and slowly extending your arms above your head.

Rocker Board

A rocker board is a good beginner apparatus. It is basically a wooden platform on rockers that allow it to tilt on one axis. The basic exercises are the two-footed side to side and the two-footed forward-back balance. Stand on the board and balance without letting the edges touch down. I find it is a little easier to balance if I deliberately move the board a bit rather than trying to hold it totally still. Again, it also helps to look a point in front of you and to hold your arms outstretched to the side.

More advanced variations:

• Start with one side of the board touching the floor. Slowly tilt the board until the opposite side touches. Return. Keep the board under control.
• Try the side-to-side and front-back balance on one foot at a time. Great for ankle strength!

Wobble Board

The wobble board is a more advanced version of the rocker board that can tilt on any axis. Try this if you already have great balance or have mastered the rocker board.

Disco Sit

This device looks like a big whoopee cushion! As the name implies, it is made to sit on, but can also be used just like a rocker or Wobble Board. It is very portable, taking up little space when deflated, so you can throw it in your travel bag. Another great ankle exercise.

Bongo Board

The bongo board is the ultimate balance test. (Ok, crossing Niagara on a tight rope might be harder!) It is similar to a rocker board, but sits on a roller instead of a rocker. This adds a whole new dimension! Master the bongo board and you might want to talk to your guidance counselor about joining the circus.

Fitness Balls

Also called Swiss Balls, these versatile tools have become very popular lately as an exercise aid. They can also be used for balance exercises. The simplest exercise is to just sit on it while you work or watch TV. If you plan to use it as a desk chair (highly recommended by some), be sure you get a ball that is big enough. A 65-inch ball is good for most folks. You can also sit on it while weight training. Or try to stand on it. If you plan to do the last two or generally plan to be rough with the ball, be sure to pay extra for a burst-resistant ball.

By getrolling.com

Beautiful Hair

How to achieve and maintain a healthy head of beautiful hair.

Three main things are needed for a good-looking head of hair -- good health, the right attention to cleanliness, and caution when using cosmetic treatments.

1. Adequate Diet

Hair growth depends on an adequate diet. A widespread diet problem which causes loss of hair is iron deficiency Anaemia. The cause is too little iron in blood, brought on by a diet containing too little meat, eggs, cereals or peas and beans. Fresh fruits and vegetables are also needed to provide vitamin C, which enables the body to absorb iron.

2. Cutting the hair

Although cutting the hair is not essential to its well-being, it is easier to keep the scalp clean if the hair is kept reasonably short. Regular cutting does not make the hair grow strong or faster.

3. How hair can be damaged

Although scalp hair is hardy, and can withstand a lot of abuse, it can be damaged by too much or inexpertly applied perming, dyeing, bleaching and massage. The amount of beautying the hair can take varies from person to person. Occasionally the scalp is allergic to the dye and becomes inflamed and swollen. To prevent this occuring, the dye should be tested by applying it to a small area on the arm. If a patch of inflammation has developed, the dye must not be used on the hair.

Most people who bleach their hair do so with hydrogen peroxide. If the peroxide is repeatedly applied, it may make the hair brittle. If this happens the hair may turn rough, develop split ends, or become thinned or shortened.

By free-beauty-tips.com

The Equipment You Need to Start Your Yoga Practice

Clothing: Comfortable, breathable clothes are recommended for yoga. You probably want to wear a shirt that is a little bit form-fitting, since in many yoga poses your head comes below your hips and your shirt can slide down. Any exercise pants or shorts will do, although it’s best not to have super slick lycra-type pants since in some poses this may cause you to slip.

Shoes: Yoga is most often done barefoot, which is great news for those of us tired of carrying a bulky pair of athletic shoes around for after work trips to the gym. Yoga studios will often request that you leave your shoes near the entrance.

Mats: In gyms and yoga studios, it’s commonplace to use a yoga mat, also called a sticky mat. The mat helps define your personal space, but more importantly, it creates traction for your hands and feet so you don’t slip, especially as you get a little sweaty. The mat also provides a bit of cushioning on a hard floor. If you are just getting started with yoga, you may not want to buy a mat right away. Most studios have mats for rent, usually for a dollar or two per class. The disadvantage to these mats is that lots of people use them, and they can get smelly between washings. Yoga mats can be purchased for as little as $20, and many studios will allow you to store your mat with them if you become a regular.

Optional Equipment

The following yoga props come out of the Iyengar tradition. Iyengar style yoga teaches that having the proper alignment in the poses is the most important thing, and until the body becomes open enough, students should use props to bring the body into alignment to achieve maximum benefit and avoid injury. Iyengar’s use of props has been adopted by many other styles of yoga. The props are usually provided for students to use during class and there is no need to buy your own unless you are beginning a home practice.

Blankets: Yoga studios often have stacks of blankets available for students to use during class. Grab yourself one or two blankets at the beginning of class. The folded blankets are props to sit and lie on during class. For instance, when sitting in a cross-legged position, it’s nice to put a blanket under your sit bones to elevate the hips above the knees. They come in handy for all sorts of things during class, and if it’s chilly you can use them to cover yourself during final relaxation at the end of class.

Blocks: Like blankets, blocks are props to make yourself more comfortable and improve your alignment. Blocks are great for standing poses in which your hand doesn’t reach the floor.

Straps: Straps are particularly useful for bound poses if your hands do not reach each other, and for poses where you need to hold onto your feet but cannot reach them.

By yoga.about.com

Mother: Food Planning

Good nutrition and a balanced diet will help your child grow up healthy. Whether your kid is a toddler or a teen, you can take steps to improve nutrition and encourage smart eating habits. Five of the best strategies are:

1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.

But it's not easy to take these steps when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available. Here are some suggestions to help you incorporate all five strategies into your routine:

Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:

• more likely to eat fruits, vegetables, and grains
• less likely to snack on unhealthy foods
• less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the chance to introduce your child to new foods and find out which foods your child likes and which ones he or she doesn't.

Teens may turn up their noses at the prospect of a family meal - not surprising because they're trying to establish independence. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:

• Allow your teen to invite a friend to dinner.
• Involve your teen in meal planning and preparation.
• Keep mealtime calm and congenial - no lectures or arguing.

What counts as a family meal? Any time you and your family eat together - whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.

Stocking Up on Healthy Foods

Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines - the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:

• Work fruits and vegetables into the daily routine, aiming for the goal of 5 servings a day.
• Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter and celery, or whole-grain crackers and cheese.
• Serve lean meats and other good sources of protein, such as eggs and nuts.
• Choose whole-grain breads and cereals so your child gets more fiber.
• Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming.
• Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.
• Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and milk instead.

By drinking milk, kids also boost their intake of calcium, which is important for healthy bones. That means 800 milligrams (mg) a day for kids ages 6 to 8 and 1,300 mg a day after age 9. To reach the 1,300-mg goal, your child could have:

• 1 cup (237 milliliters) of milk (300 mg of calcium)
• 1 cup (237 milliliters) of calcium-fortified orange juice (300 mg of calcium)
• 2 ounces (57 grams) of cheese (300 mg of calcium)
• 1 cup (237 milliliters) of yogurt (315 mg of calcium)
• 1/2 cup (118 milliliters) of cooked white beans (120 mg of calcium)

How to Be a Role Model

The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.

Another way you can be a good role model is by limiting portions and not overeating. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." At the same time, parents who are always dieting or complaining about their bodies may foster these same negative feelings in children. Try to keep a positive approach when it comes to food.

Don't Battle Over Food

It's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.

Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines to follow:

• Establish a predictable schedule of meals and snacks. Kids like knowing what to expect.
• Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
• Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
• Don't use food as a way of showing love. When you want to show love, give them a hug, some of your time, or praise.

Get Kids Involved

Most kids will enjoy making the decision about what to make for dinner. Talk to them about making choices and planning a balanced meal. Some children may even want to help shop for ingredients and prepare the meal. At the store, help your child look at food labels to begin understanding nutritional values.

In the kitchen, select age-appropriate tasks so your child can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef.

School lunches can be another learning lesson for kids. More importantly, if you can get them thinking about what they eat for lunch, you may be able to help them make positive changes. A good place to start may be at the grocery store, where you can shop together for healthy, packable foods.

There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say that your child will suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.

By kidshealth.org

Smoking: cutiing down or quitting

Addiction to tobacco is both physical and psychological. Every smoker knows how difficult it is to stop smoking or even cut down.
Reducing the amount you smoke is a start - and better than nothing, but the ultimate goal should be to quit altogether. And, as many ex-smokers will tell you, it is possible.
There are two parts to addiction:

• physical addiction occurs because you become addicted to the nicotine in the cigarette. This addiction causes real withdrawal symptoms if you cut down or quit.
  
• psychological addiction occurs because smoking becomes part of your daily routine. This means if you want to cut down or quit, you will have to change your habits.
  

Tackling physical addiction
Research has shown that using nicotine replacement therapy such as nicotine patches or chewing gum can reduce the number of cigarettes smoked and cut down the amount of dangerous smoke inhaled.
However, there is a slight risk the body will get used to this new form of nicotine. For this reason, it's important to keep an eye on how much of the substitute you're using.
Bupropion (Zyban) is an antidepressant medicine that is also effective in relieving the symptoms of nicotine withdrawal. This can be prescribed by your GP on prescription, often through a stop-smoking clinic.
It works in a different way to nicotine replacement therapy (NRT) by reducing the desire to smoke. It has a similar success rate to NRT.
Tackling psychological addiction

	Dealing with cravings Here are some ideas to help you cope with cravings for a cigarette: call a friend chew some gum or eat something healthy take a walk brush your teeth take a shower take a deep breath write a letter occupy your hands by doing something such as sewing or knitting.

There are several ways smokers can help break a psychological addiction.

• Decide how you want to quit - either by cutting down gradually or, preferably, stopping completely on a pre-determined date .
  
• Make a list of reasons why you want to quit. Carry this with you at all times. When you have an urge for a cigarette, read your list and it will help strengthen your resolve.
  
• Choose a date when you want to quit and stick to it.
  
• Tell your family and friends - that way you'll have to keep to the date.
  
• Find someone who can support you, for example a family member, friend or doctor.
  
• When the day arrives, do something active - throw out your cigarettes and remove all ashtrays, lighters and matches. And spoil yourself by doing something you enjoy, such as going to the cinema or shopping.
  
• Find something else to do for the times when you usually smoke a cigarette.
  

I've tried to give up before - it didn't work!
You're not the only one. The chances of success get better every time you try to quit. Most people need four attempts or more before they finally succeed. If you fail, just think of it as a rehearsal before you really quit.

	How do I remain an ex-smoker? Keep referring to your list of reasons to quit. Update your list with any new reasons. Avoid spending too much time around smokers. Be proud of yourself - celebrate after each week, month and year that has passed since you quit. Avoid drinks that make you feel like smoking, such as alcohol and coffee. Don't let one slip ruin your whole quit plan.

How long does it take before the cravings disappear?
After just a few days the need for a cigarette will get less. And for some people, it may have completely vanished after just two to four weeks.
Will I gain weight?
You may gain a little weight, but don't let that put you off. A few extra pounds is nothing compared to the health advantages stopping smoking gives you.
Avoid dieting unless your doctor tells you to do so, because this will increase your desire to smoke. If you snack, choose something healthy and low fat. Be more active and work off the extra calories through exercise.
Isn't it enough to switch to a 'low tar' brand?

	Good advice There is no safe number of cigarettes to smoke, other than zero.

Tar is just one of more than 4000 toxic substances contained in cigarettes. Tar holds the other toxic substances together and is one of the biggest causes of lung cancer.
The risk of getting some diseases may be smaller the less tar you breathe in.
However, since September 2003 terms such as 'low-tar', 'light' and 'ultra light' have been banned.
This is because the difference between these brands and regular cigarettes is dependent on the filter alone, which uses microscopic air holes: the 'lighter' the cigarette, the more holes it has for drawing in air that thins and cools the smoke.
Research has shown that, contrary to the numbers on the packet, smokers of 'mild' brands are likely to inhale as much tar and nicotine as smokers of regular cigarettes. And because the same blend of tobacco is used, you can take in as many cancer-causing substances.

By netdoctor.co.uk