Cancer up-date

Cancer up-date

News from John Hopkins


AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY (TRY THE KEY WORD) AND ELIMINATE CANCER, JOHN HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY .


Cancer Update from John Hopkins


1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.

3. When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply


CANCER CELLS FEED ON:

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like Nutrasweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in colour. Better alternative is Bragg's aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soya milk cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water- best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines become putrified and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.

14. Some supplements build up the immune system (IP6, Flor ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to destroy cancer cells.

Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, un forgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

(PLEASE FORWARD THIS TO PEOPLE YOU CARE ABOUT)CANCER UPDATE FROM JOHN HOPKINS HOSPITAL , U. S.)

PLEASE READ

1. No plastic containers in micro.

2. No water bottles in freezer.

3. No plastic wrap in microwave.

Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxin chemicals causes cancer, especially breast cancer.

Dioxins are highly poisonous to the cells of our bodies. Don't freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr. Edward Fujimoto, Wellness Program Manager at Castle Hospital was on a TV program to explain this health hazard.

He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers... This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body.

Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food. You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else. Paper isn't bad but you don't know what is in the paper. It's just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.

Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead...

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NEW USE FOR VICKS VAPORUB

This is something very simple and useful.

NEW USE FOR VICKS VAPORUB



WOW! I was raised, and raised my kids with Vicks. How come I never knew this? I can't wait for my next cough.

Amazing! READ ITALL. It works 100 percent of the time, Although the scientists at the Canada Research Council (who discovered it) aren't sure why.. To stop night-time coughing in a child (or an adult, as we found out Personally), put Vicks Vaporub generously on the bottom of the feet at bedtime and then cover with socks.

Even persistent, heavy, deep coughing will stop in about five minutes, and stay stopped for many, many hours of relief. This works 100 percent of the time and is more effective in children than even very strong prescription cough medicines. In addition, it is extremely soothing and comforting and they will sleep soundly.

I heard the head of The Canada Research Council describe these findings by their scientists when they were investigating the effectiveness and usage of prescription cough medicines in children as compared to alternative therapies like acupressure.

I just happened to tune in to a.m. Radio and picked up this guy talking about why cough medicines in kids often do more harm than good due to the chemical make-up of these strong drugs, so I listened. It was found to be more effective than prescribed medicines for children at bedtime and in addition to have a soothing and calming effect on sick children who then went on to sleep soundly.

My wife tried it on herself when she had a very deep constant and persistent cough a few weeks ago and it worked 100 percent! She said it felt like a warm blanket had enveloped her. The coughing stopped in a few minutes, and believe me, this was a deep (incredibly annoying - every few seconds!), uncontrollable cough, and she slept cough-free for hours every night she used it. If you end up sick, try it yourself and you will be absolutely amazed at the effect.

Pass this on - especially to those with children or grandchildren.

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Tips for Back Pain Relief

Click on the image below to download

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Your First Key To Unlimited Energy

Yes, breathing is an art, and it is a very scientific art. The act of breathing is much more than inhaling and exhaling air. It triggers off a whole chain of physio-biological reactions, spanning each of the billions of cells that make up our bodies. Extra oxygen in the blood stream stimulates the excretory system, thereby clearing the body of harmful toxins.

Extra oxygen in the brain provides additional energy and vitality. Deep meditative breathing is a kind of reminder to the body that all is fine and in control.

Breathing has always been a part of our wellness arsenal, but somehow as one grows older, breathing becomes less and less scientific. It becomes shallow, and we begin to breathe in the chest, rather than the stomach.

So, what is the correct way of breathing? Have you ever seen a baby breathe? In and out, deep and even, slow, easy and calm. If you look closely, you will see that it is not the chest that is rising and falling, rather it is the stomach. To put it more precisely, it is the diaphragm, the muscle between the chest and the abdominal cavity, which moves.

Now, compare this with your own style of breathing. Chances are that you will find that it differs. If you are like most people, your upper chest expands as you inhale and contracts as you exhale. Over the years, you have learned to hold your stomach in.

Over the years, life in a crowded city, with chronic pollution problems and a lack of fresh air can result in the gradual shift from abdominal breathing to chest breathing.

Many experts are of the opinion that this is simply a bad habit. They also believe that by breaking the habit, and returning to a style of breathing like that of an infant, we can help rid ourselves of chronic complaints headaches and fatigue. Moreover, by adopting a proper breathing technique, we may be able to ward off stress, lower our blood pressure, and strengthen our hearts and much more.

Apart from the health benefits, deep breathing also results in a much better feeling of well-being. It encourages creativity, stimulates memory, and calms emotional extremities.

Practicing Belly Breathing

Find a comfortable place to sit down. Make sure you are wearing thin and comfortable clothing. Now, place your right arm on your stomach, and breathe in the following manner.

1. Breathe in through the nose, counting two.

2. Hold, counting up to four.

3. Breathe out through the mouth, counting three.

As you breathe in, feel your stomach fill up with air and expand outwards, and as you breathe out, feel your stomach deflate.

Do this ten times, three times a day for the next one week and see how your health improves. Happy Breathing for a Healthy LIFE

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10 Brain Damaging Habits

1. No Breakfast - People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Over-eating - It causes hardening of the brain arteries, leading to a decrease in mental power.

3. Smoking - It causes multiple brain shrinkage and may lead to Alzheimer disease.

4. High Sugar Consumption - Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

5. Air Pollution - The brain is the largest oxygen consumer in our body. Inhaling polluted air deceases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.

6. Sleep Deprivation - Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.

7. Head covered while sleeping - Sleeping with the head covered, increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging fects.

8. Working your brain during illness - Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.

9. Lacking in stimulating thoughts - Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.

10. Talking Rarely - Intellectual conversations will promote the efficiency of the brain.


The main causes of liver damage are:

1. Sleeping too late and waking up too late are main cause.

2. Not urinating in the morning.

3. Too much eating.

4. Skipping breakfast.

5. Consuming too much medication.

6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.

7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when! frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.

8. Consuming raw (overly done) foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store.

We should prevent this without ! necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule."


Because :

Evening at 9 - 11 PM : is the time for eliminating unnecessary/toxic
chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an ! unrelaxed state such as washing the dishes or monitoring children doin g their homework, this will have a negative impact on health.

Evening at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state.

Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough suffere! rs during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.

Morning 5 - 7am : detoxification in the colon, you should empty your bowel.

Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time.Br eakfast should be earlier, before 6:30 am , for those who are sick. Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10 am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of
removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.

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10 Healthiest Foods For Kids

Our kids are getting bigger. Between junk food, fizzy drinks and lower activity levels, the rates of overweight in children are reaching frightening proportions.

In 2000, 20.3% of boys (2-19 yrs) were overweight while 4.8% were obese. The figures for girls were even more worrying, with 26.6% of girls overweight and 6.8% obese.

Sir John Krebs, the chairman of the Food Standards Agency has described obesity as a 'ticking timebomb' and one of the most serious issues facing us today. And the epidemic of childhood obesity means that, for the first time in more than a century, life expectancy is set to drop.

So, the time has definitely come to get kids into the habit of healthy eating.

Author and nutritionist Leanne Ely has come up with her list of the Top 10 Healthiest Foods for Kids

Before we get to the meat of the matter, here's a quick disclaimer: allergies will prevent a normally healthy food from being a healthy food for any child who may have allergies. This is a general list, meant to offer help and inform when making food choices for your children without allergies. If you have any questions or concerns about food allergies, you may want to ask your GP for advice.

Also, other fruits and vegetables can easily fit into this list aside from the ones mentioned - these particular ones are highlighted for the reasons listed.

Top 10 healthiest foods for kids

Optimal Oats A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oats and porridge offer quick energy for busy kids with its carb load and fibre count.

Egg 'em on Eggs are a great source of protein and a host of other nutrients, including the B vitamins, vitamin E and zinc (to name but a few). The Food Standards Agency doesn?t give a limit on how many eggs we should consume but do advise that a healthy diet will include moderate amounts of all protein sources including meat, fish and alternatives such as eggs, pulses, nuts and beans. Remember that young children should not be given raw eggs or eggs with runny yolks.

Nuttin' better Nut butters are great fast foods for kids. Kids need the fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. And while peanuts can be problematic and even life threatening to allergic kids, other nut butters may be okay (but definitely check with your doctor first). Almond butter is a personal favourite and you can make this simply by crushing or grinding up almonds or other nuts of your choice.

Culture club Kick your child's milk consumption up a notch and include yoghurt on the menu. A great source of calcium, yoghurt is easier to digest than regular milk, and the cultures (check the label for LIVE to make sure they're in there!) are very beneficial to good colon health... especially if your child has been on antibiotics. Watch it on the sugar content though. A better idea is to buy plain yoghurt and sweeten it yourself with fresh fruit.

Mmmm, mmmm melons! My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Melons are not to be missed when they're plentiful and in season.

Tree cheers! Kids like to call broccoli "trees" and sometimes you can get picky kids to eat "trees" rather than broccoli. Broccoli is one of the best vegetables for anyone, especially growing kids due to its calcium content and a whole host of other nutrients, such as potassium, beta-carotene and B vitamins.

Terrific tubers Sweet potatoes contain 30mg beta-carotene per serving. It would take 23 servings of broccoli to get that same amount! And with 3 grams of fibre per serving, sweet potatoes deserve a place at the table.

Protein power The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, or meat, fish or poultry.

The whole truth The best nutrition is found in the whole grain. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fibre, minerals and vitamins. Don't short-change your kids with the white stuff.

OJ is OK Kids can drink too much juice. However, that doesn't mean they should never drink juice. Just don't give it to them in place of water. Orange juice is full of vitamin C, vitamin E, potassium, folate and zinc. You can buy calcium-fortified orange juice, too - it's great stuff in moderation.

Now that you know Leanne's top 10 foods, here are a few kid-tested recipes she says will help you incorporate them into your family's diet.

Smoothie patrol
(From Leanne's book Healthy Foods)
Served with a Breakfast Cookie (recipe follows), this makes a great breakfast to go!
50g tofu (I buy the silken tofu)
1 banana, frozen
240ml frozen berries
1 scoop protein powder
1 tsp vanilla extract
120ml orange juice

Put everything in a blender and LET 'ER RIP!

Serves 1. Per serving: 216 calories; 4g total fat; (14%calories from fat); 7g protein; 41g carbohydrate; 2mg cholesterol; 12mg sodium.

Breakfast cookies
(From Leanne's upcoming Frantic Family Cookbook)
240ml brown rice crisp cereal (like Rice Crispies, usually available in health food stores)
120ml oats
2 tbs bran cereal, your choice
2 tbs powdered milk
2 tbs peanut butter
1 tsp vanilla
1 egg
2 tbs honey (CAUTION: Some experts say honey shouldn't be consumed by babies under 12 months; others urge you to wait until the child is 3.)

Preheat oven to 180 degrees C. In a medium bowl, blend together dried cereals, oats and powdered milk. In a smaller bowl, blend peanut butter, vanilla, egg and honey together, mixing well. Make a well in the dry ingredients, then add the wet ingredients and mix thoroughly. Drop big spoonfuls of dough on a non-stick baking tray and bake for 10 to 12 minutes, or until the edges begin to brown slightly.

Serves 10. Per serving: 70 calories; 3g total fat; (33% calories from fat); 2g protein; 10g carbohydrate; 57mg sodium.

Cheesy broccoli soup
(From Healthy Foods)
2 onions, chopped
a head of broccoli, chopped (stems and all)
3 cloves garlic, crushed
1 tbs olive oil
1 litre chicken stock
240ml skimmed milk
100g low-fat cheddar cheese, grated

In a large soup pot, sauté onions and garlic until softened. Add chopped broccoli and continue cooking. Add stock and cook until broccoli is very tender, about 30 minutes. In batches, process soup through a food processor or blender until almost smooth (some chunks are nice). Add milk and continue cooking another 20 minutes, but be careful not to boil or the soup will separate. When nice and thick, remove from heat and serve in individual bowls. Top each bowl with grated cheddar cheese and serve with a great big salad and whole grain bread. Makes a great dinner!

Serves 6. Per serving: 118 calories; 5g total fat (35% calories from fat); 11g protein; 8g carbohydrate; 656mg sodium.

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Cigarette Smoking

Introduction

Cigarettes damage the body--gradually and insidiously--in a number of different ways. Over the years, the American Council on Science and Health and others have documented the effects. One popular argument the scientific community often makes to encourage smokers to quit stems from the conjecture that all of the health effects of smoking are reversible shortly after cessation, regardless of the duration or intensity of the smoking exposure. Unfortunately, this conjecture is not true. Teenagers, in particular, may be overly complacent about smoking because they believe--incorrectly--that they can smoke for a few years and then quit without suffering any long-term effects. This complacency is especially troubling in light of the recent finding, reported by the Centers for Disease Control and Prevention (CDC) that teen smoking rates have increased by nearly a third within the last six years.

Teen smokers who believe that all the health hazards of cigarettes will disappear in a puff of smoke when they quit--who assume that smoking from, say, age 16 to age 28 will have no long-term effects--often fall back on an "I can always quit tomorrow" (or next month or next year) philosophy. They trust--mistakenly--that any adverse health consequences they may incur during their smoking years will disappear when, eventually, they stop lighting up. But another recent study has reported that the quitting success rate among teenagers is very low: Less than 16 percent of the 633 teen smokers in the study were able to kick the habit.

Cigarettes and Public Health

Cigarette smoking is the leading cause of preventable death in the United States. It accounts for almost 500,000 deaths per year, or one in every five deaths. Cigarette smoking contributes to a remarkable number of diseases, including coronary heart disease, stroke, chronic obstructive pulmonary disease, peripheral vascular disease, peptic ulcer disease, and many types of cancer. Of the 46 million smokers in the United States, 34 percent try to quit each year--but less than 10 percent succeed. According to the CDC, approximately 80 percent of current adult smokers began smoking before their 18th birthday. Each day over 3,000 teenagers light up for the first time. Most teens are aware of smoking's hazards, but few are worried about them. Moreover, most teen smokers quickly become addicted to nicotine: They report that they want to quit but are unable to do so. And teen smokers experience high relapse rates and debilitating withdrawal symptoms. The bottom line is that smoking is costly, both to individual smokers and to society as a whole: Recent long-term studies indicate that about half of all regular cigarette smokers will eventually die from their addiction.

A study of civilians was conducted by Dr. Petter Lundborg, an economist at the Free University of Amsterdam. Lundborg examined data on a nationally representative sample of 14,272 workers, ages 16 to 65, in Sweden. Lundborg analyzed sick days taken between 1988 to 1991 using information from a social insurance database. He found smokers averaged 34 sick days annually, compared to 25 sick days a year for former smokers and 20 for nonsmokers. In his analysis, Lundborg controlled for health problems among all participants and found health problems were not the only cause of smokers' absenteeism. "I found that health problems accounted for about two days and something," said Lundborg. "The remaining eight days are probably explained by something other than health. There are a number of possible explanations for the difference," he said, "There might be personal characteristics that we can't observe." Likewise, Conway and fellow researchers in a study of women in the U.S. Navy noted "Cigarette smoking might simply be a 'marker' for other underlying factors (e.g., non-conformity, high risk-taking) that contribute to poorer performance in the military."

Conway and colleagues examined data on 5,487 women who enlisted during a one-year period beginning in March 1996. "Compared with never-smokers, daily smokers at entry into the U.S. Navy had subsequent career outcomes consistently indicating poorer job performance (e.g., early attrition prior to serving a full-term enlistment, more likely to have a less-than-honorable discharge, more demotions and desertions, lower achieved pay-grade and less likely to re-enlist)," they wrote.

"Tobacco use is of particular concern to the U.S. Department of Defense because, historically, the military has had higher and heavier rates of tobacco use than civilians," wrote the researchers. The Pentagon health survey found, among members of the U.S. military, smoking increased from 30% in 1988 to 34% in 2002 -- the first recorded rise since 1980.

Among the U.S. population in general, smoking has steadily decreased since 1965. In 1965, 42.4% of American adults were smokers, compared to 20.9% in 2004. This decline began after the Surgeon General's first report on the dangers of smoking in 1964. This warning could have been made earlier -- in 1957 and again in 1959 then-Surgeon General Leroy Burney was the first federal officer to publicly state smoking was a cause of lung cancer.

Chemicals in Cigarette Smoke


Chemicals in Cigarette Smoke

Here is a partial list of the chemicals in commercially manufactured cigarettes. The first part lists chemicals known to cause cancer, called carcinogens:

Dimethylnitrosamine

Ethylmethylnitrosamine

Nitrosopyrrolidine

Hydrazine

Vinyl Chloride

Urethane

Formaldehyde

Other Toxic Agents:

Carbon Monoxide, Hydrogen Cyanide, Acrolein, Acetadehyde, Nitrogen oxides, Ammonia, Pyridine, Nitric acid, Mathylamine, Hydrogen cyanide, Indole, 3-hydroxypyridine, 3-vinylpyridine, Acetone, Acetonitrile, Acrolein, 1,3-Butadiene, mg, Nitrous acid, isoquioline, Isoamylamine, 3-Cyanopyridine.

This is only a partial list. They put these chemicals in cigarettes to reduce tar while maintaining the level of nicotine necessary to keep them addictive. Keeping the tar down helps to calm people's fears about health risks. Since the companies are free of any supervision they are not compelled to reveal the chemicals they use. But recent breaks in the wall of secrecy have revealed that cigarettes are only about 40% tobacco, and 60% other junk.

Secondhand Smoke

Smokers scorn nonsmokers' disgust for cigarette smoke, saying they're just "jumping on the bandwagon," or being PC, or being fussy wimps. Here's the point: Cigarette fumes contain harmful chemicals. That is why being trapped in cigarette smoke is not like being trapped in a portable toilet. It's not the smell, it's the instantaneous physical, somatic reactions. It's like the difference between the air in a barnyard and the air in an unventilated garage with an idling diesel bus. The first is merely unpleasant, the second is poisonous. The physical reaction (sweaty palms, nausea, headache) all warn of danger, and urge whoever to get into some fresh air immediately.

In days of old canaries were kept in coal mines, because if there was coal gas in the air, the canaries would die more quickly than the miners, alerting them to the danger. Coal gas and cigarette smoke are both inescapable when they permeate the local air. And it didn't take government studies to come to this conclusion. Non-smokers have always sensed it, but had no corroborating evidence, until now. Here's the latest information from the U.S. Occupational Safety and Health Administration.

Component (Known or probable carcinogens)	How much more is in sidestream smoke
Polonium-210	1 to 4 times
Benzo[a]pyrene	2.5 to 3.5 times
Hydrazine	3 times
1,3 butadiene	3 to 6 times
Benzene	5 to 10 times
N-nitrosopyrrolidine	6 to 30 times
Cadmium	7.2 times
Nickel	13 to 30 times
N-nitrosodimenthylamine	20 to 100 times
Aniline	30 times
2-Naphthylamine	30 times
4-Aminobiphenyl	31 times
N-nitrodiethylamine	up to 40 times

Irreversible Health Effects

With smoking, the reversibility of health effects is influenced by many factors. Among those factors are smoking exposure (the number of cigarettes per day and the duration of smoking) and physiologic susceptibility. The presence of other diseases, genetic variables, and even nutritional factors also enter into susceptibility assessment. Quitting brings benefits at any age, but there are "threshold" amounts of smoking that irreversibly increase the risk for some diseases.

The good news is that quitting prolongs life and reduces the risk of tobacco-related cancers, myocardial infarction, cerebrovascular disease, and chronic obstructive pulmonary disease (COPD). Current knowledge of the irreversible effects of smoking, organized by organ systems, follows.

Respiratory System

Smoking directly irritates and damages the respiratory tract. Each year a one-pack-a-day smoker smears the equivalent of a cup of tar over his or her respiratory tract. This irritation and damage cause a variety of symptoms, including bad breath, cough, sputum production, wheezing, and respiratory infections such as bronchitis and pneumonia. These effects can be reduced, but not entirely reversed, by quitting.

Smoking is the principal risk factor for developing COPD--i.e., chronic bronchitis and emphysema. Emphysema is characterized by permanent structural changes in the lung tissue. The deterioration in lung function associated with COPD is directly related to duration of smoking and the number of cigarettes smoked ("pack-years"). Smoking during childhood not only increases the risk of developing COPD in adulthood but also lowers the age of its onset. Cigarette smoking during childhood and adolescence increases the number and severity of respiratory illnesses. It also causes retardation in the rate of lung development and in the level of maximum lung function--and retardation in lung growth during childhood means that the lungs may never attain normal function and development.

Everyone--smoker and nonsmoker alike--experiences a slow decline in lung function starting at about age 30. In smokers this gradual decline starts both from a lower baseline and at an earlier age. Smokers suffer from decreased lung reserve: They are unable to run--or even walk--as far or as fast as their peers who have never smoked. Smokers thus can expect permanently impaired lung function relative to their nonsmoking peers. With sustained abstinence from smoking, the rate of decline in pulmonary function among smokers returns to normal; but lung reserve remains decreased relative to those who have never smoked. Quitting improves pulmonary function by about 5 percent within a few months of cessation, and COPD mortality rates decline among quitters versus continuing smokers. A recent study in more than 10,000 boys and girls aged 10 to 18 confirmed that cigarette smoking is associated with mild airway obstruction and slowed growth of lung function. The study, which covered a period of 15 years, also demonstrated that girls are more susceptible than boys to smoking's adverse effects on the growth of lung function. Smoking-induced chronic irritation of the respiratory lining and the wide variety of carcinogens in cigarette smoke induce permanent changes in the cells lining the respiratory tract. These changes can lead to cancer.

Cigarette smoking is, in fact, the major cause of lung cancers of all major histologic types. During the past half century, lung cancer rates have dramatically increased in women, to the extent that lung cancer is now the leading cause of cancer death in women, exceeding both breast cancer and colon cancer. (Smoking has, of course, been the leading cause of cancer death in men for decades.) This increased female mortality parallels the increase in cigarette smoking among women.

Smoking cessation reduces lung cancer risk by 30 percent to 50 percent 10 years after quitting, and the risk continues to decline with further abstinence. The risk in ex-smokers always remains increased compared to that in nonsmokers, however. It is now known that almost 50 percent of all lung cancers are diagnosed in ex-smokers, and this finding is not surprising in view of the fact that there exist a "plethora of studies demonstrating a lag between smoking initiation and increased incidence of lung cancer of several decades."

One recent study noted that 75 percent of ex-smokers showed changes in their DNA indicative of precancerous lesions, as compared to only 3 percent of people who had never smoked. At the May 1998 meeting of the American Lung Association, data were presented showing that former smokers continued to develop lung cancer at rates 11 to 33 times higher than nonsmokers. The data also showed that the shorter the time since quitting, the higher was the ex-smoker's risk. Increased risk was still noted in former smokers after more than 20 years of abstinence, however.

Heart and Circulation

Premature coronary heart disease (CHD) is one of the most important medical consequences of smoking. Smoking acts both independently of and synergistically with other major risk factors for heart disease. Sadly, sudden death may be the first sign of CHD--and sudden death is four times more likely to occur in young male cigarette smokers than in nonsmokers. Women who use both cigarettes and oral contraceptives increase their risk of developing CHD tenfold. The excess risk of coronary heart disease is halved in quitters (as compared to continuing smokers) one year after cessation, but the risk level doesn't return to that of nonsmokers until 15 years after quitting. In a recent study of atherosclerosis, the progression of fatty deposits in the carotid artery was found to be dependent on total pack-years of tobacco exposure, rather than on the patient's current smoking status. This finding indicates that atherosclerosis progression may also be cumulative and irreversible, at least after some degree of baseline exposure.

Cerebrovascular accident (CVA), or stroke, causes brain damage that usually leaves its victims with permanent disabilities. Smokers' excess risk for stroke appears to return to that of nonsmokers within 5 to 15 years of cessation. One recent study suggests, however, that an ex-smoker's risk remains high for at least 20 years after cessation. In addition, it was recently learned that the incidence of "silent strokes"--events that are harbingers of both severe strokes and dementia--is increased in anyone who has ever smoked.

Finally, smoking is a strong risk factor for several types of blood-vessel disease. Smoking causes poor circulation to the legs by narrowing the blood vessels that supply these extremities. Quitting reduces, but does not eliminate, this risk. Once it becomes symptomatic, such circulatory impairment often requires surgical intervention.

Eyes and Vision

Two recent studies published in the Journal of the American Medical Association tracked 50,000 smokers for approximately 12 years. The studies found a two- to three-fold increased rate among both smokers and ex-smokers of developing macular degeneration, an irreversible form of blindness. The risk was significant even among those who had quit smoking 15 or more years earlier. Researchers speculate that smoking causes vision loss by restricting blood flow to the eye. Cataracts (clouding of the lens) are another visual problem associated with cigarette smoking. A recent study showed a 40-percent higher rate of cataracts among 3,600 people who had ever smoked, as compared to nonsmokers.

Mouth and Throat

Cigarette smoke irritates the eyes, nose, throat, and gums. These tissues respond by thickening and by undergoing cellular changes that can eventually lead to mouth, throat, or esophageal cancer. Gum disease and tooth loss are also common among smokers. Quitting halves the risk for cancers of the oral cavity and esophagus during the first five years after cessation, but ex-smokers always have an increased risk as compared to the risk in those who have never smoked. Cigarette-smoke irritants can also permanently damage the tissues of the larynx. The effect of this is a noticeable deepening and hoarseness in the voices of chronic smokers. Quitting reduces the risk of developing laryngeal cancer. Vocal-cord polyps (non-cancerous growths) are also strongly related to tobacco exposure, and such polyps rarely disappear without surgery.

Genito-Urinary Tract

Smoking causes bladder and kidney cancer. It is, in fact, the strongest risk factor known for developing bladder cancer. An ex-smoker's risk of bladder cancer is reduced by one half within a few years after quitting, but a higher risk of developing these cancers remains for decades.

Digestive Organs

Smoking decreases esophageal sphincter pressure. The decrease in pressure allows acid to reflux from the stomach into the esophagus. This can lead to esophagitis and to permanent esophageal stricture (or narrowing). Smoking is also a risk factor for pancreatic cancer and colon cancer. The risk of pancreatic cancer is somewhat reduced 10 years after quitting; ex-smokers remain at higher risk indefinitely, however. The relationship between cigarette smoking and colon cancer has only recently become clearer. Two large, prospective American studies have detected such a relationship, but a recent Swedish study detected no such relationship in smokers observed for 20 years. The American researchers felt that it might take as long as 35 years for the colon cancers secondary to smoking to appear: In a study that looked at a large group of people who had smoked for as few as 10 years, the American researchers detected progressively more severe colonic lesions with increasing time after quitting.

Musculoskeletal System

Smoking is associated with osteoporosis (thinning of the bones due to loss of bone minerals) in women, and with spinal disk disease in both sexes. Lost bone calcium cannot be fully recovered, and degenerative bony changes are irreversible. Osteoporosis predisposes to fractures and is responsible for much disability, especially in elderly women. A recent meta-analysis of 29 studies involving almost 4,000 hip fractures concluded that one of every eight fractures was attributable to smoking, although the rate was lower for ex-smokers than for current smokers.

Reproduction

Infertility is more common among smokers but is not irreversible. The damage done to smokers' babies during pregnancy often is irreversible, however. Smoking during pregnancy is associated with dire consequences for the baby as a fetus, as a newborn, and even as a child. Recognition of the evidence of this damage has prompted researchers to designate it as "fetal tobacco syndrome." Miscarriage is two to three times more common in smokers, as are stillbirth due to fetal oxygen deprivation and placental abnormalities induced by the carbon monoxide and nicotine in cigarette smoke. Smokers have a fourfold risk of having a low birthweight baby; such babies are more likely than normal-weight babies to have impaired physical, emotional, and intellectual development.

The authors of a 1996 study found that women who smoked during pregnancy were 50 percent more likely to have a child with mental retardation of unknown cause than were nonsmoking women. Sudden infant death syndrome is significantly associated with smoking, as is impaired lung function at birth. Women who quit smoking as late as the first trimester may diminish some of these risks, but the risk of certain congenital malformations--such as cleft palate--is increased even in women who quit early in pregnancy.

The Skin

Smoking causes premature facial wrinkling through vasoconstriction of the capillaries of the face (vasoconstriction decreases the flow of oxygen and nutrients to facial skin cells). The effect of this reduced blood flow is visible in deep crow's feet radiating from the corners of the eyes and pale, grayish, wrinkled skin on the cheeks. These effects may emerge after as few as five years of smoking and are largely irreversible, except through costly and traumatic facial surgery.

Conclusion

There should be no illusions as to the dangers of cigarettes. The combination of a highly addictive, pharmacologically active substance--nicotine--and an array of noxious chemicals cunningly packaged in a highly efficient delivery mechanism can permanently and drastically affect health. People who smoke for as brief a period as 10 years, show a substantially higher rate of death, disease, and disability. Risks to the respiratory system, especially, and risks of cancer continue to plague the ex-smoker for years after quitting. Smokers should not delude themselves that they can smoke safely for 10 to 15 years and then--if they are among the lucky few who can quit--become as healthy and risk-free as if they had never smoked at all. The risks faced by smokers are well-documented; for a truly comprehensive guide to those risks, see the groundbreaking ACSH book, Cigarettes: What the Warning Label Doesn't Tell You.

In summary, the following irreversible health effects have been proven to be associated with smoking:

* Retardation in the rate of lung development and lung function--i.e., decreased lung reserve--in childhood and adolescent smokers, as well as a markedly increased risk of developing COPD.

* Cancer risk: 75 percent of ex-smokers show DNA changes suggestive of tumor development; 50 percent or more of lung cancers are now being diagnosed in ex-smokers.

* Circulatory impairment to the heart, brain, and legs.

* Visual impairment and loss.

* Vocal-cord polyps (growths) and hoarseness.

* Bone mineral loss (osteoporosis), hip fractures, and spinal arthritis.

* Serious health consequences for children born to smoking mothers.

* Premature facial wrinkling and graying of the skin after as few as five years of smoking.

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THE SEVEN DANGEROUS

DON'T ACT THE 7 ACTIONS BELOW AFTER YOU HAVE A MEAL


* Don't smoke- Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

* Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.


* Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.


* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.


* Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.


*Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine

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Instant Stress Relief

One of the most potent keys to expanding your capacity when you are under pressure is to control your breathing pattern during your day-to-day work. Every day you take between 16,000 and 23,000 breaths, and each breath takes in about 250ml of oxygen and disposes of 200ml of carbon dioxide.

In many Eastern traditions, breath is seen as the 'essence of life' and healing, and is known as 'Qi' (chi), 'prana', or 'life force'. For centuries the Yoga gurus have trained themselves to control their breathing rate to the point where they are able to slow their heart rate down, reduce their blood pressure, dramatically increase or decrease their body temperature, and control the amount of pain they feel in their body. The rate, depth and quality of your breathing can increase your energy levels, calm your nerves, clear your mind, enhance your health and even block pain."

There are 3 general breathing principles that apply to each situation. They are:

1. DEPTH: Allow your abdomen (belly) to move in and out as you breathe. Allow your breathing to be deep in your abdomen, instead of being shallow in your chest. This allows your diaphragm to efficiently draw air in and out of your body. Sitting for long periods often tenses the abdomen muscles, reducing the depth of each breath.As you breathe in, allow your abdomen to move out. As you breathe out, allow your abdomen to move in. (This is the natural way you breathe when you are asleep)

2. POSITION: Remind your body to be in an upright position, instead of stooped or hunched over posture. Being hunched over a computer all day can get your body into the habit of tensing stomach and chest muscles - which restricts your breathing. Every so often, stop what you are doing and deliberately sit up straight. Notice the difference your body position can make to your breathing pattern.

3. FREQUENCY: Taking longer rhythmic breaths both calm your body and help to focus your mind. Breathing in for 4-5 seconds, holding for 2 seconds, then breathing out for 4-5 seconds is a good starting frequency to create positive breathing habits.

Unless you make a habit of breathing deeper, with better body position, and good frequency every day, you will probably fall back into stress induced short, sharp and shallow breathing habits. Remember, using your breathing as a stress relief tool is quick and very efficient. This is the most potent of all the stress management techniques because your breathing patterns controls your emotions, and you can control your breathing.

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STROKE: Remember The 1st Three Letters... S.T.R.

STROKE: Remember The 1st Three Letters... S.T.R.

My friend sent this to me and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks. Please read:

STROKE IDENTIFICATION:
During a BBQ, a friend stumbled and took a little fall - she assured everyone that she was fine (they offered to call paramedics) and just tripped over a brick because of her new shoes. They got her cleaned up and got her a new plate of food - while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid's husband called later telling everyone that his wife had been taken to the hospital - (at 6:00pm , Ingrid passed away.) She had suffered a stroke at the BBQ. Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today. Some don't die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this... A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.

RECOGNIZING A STROKE
Remember the '3' steps, STR . Read and Learn! Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say a bystander can recognize a stroke by asking three simple questions:

S * Ask the individual to S MILE .
T * Ask the person to T ALK to SPEAK A SIMPLE SENTENCE (Coherently) (eg 'It is sunny out today').
R * Ask him or her to R AISE BOTH ARMS .

NOTE : Another 'sign' of a stroke is this: Ask the person to 'stick' out their tongue. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke. If he or she has trouble with ANY ONE of these tasks, call 999 immediately! ! and describe the symptoms to the dispatcher.

A cardiologist says if everyone who gets this e-mail sends it to 10 people; you can bet that at least one life will be saved.

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Amazing & Healthy Food

I don't know how true this is, but it does make sense. Sounds just like something God would do. Here is just a short list of examples of Whole Food Signatures. A sliced Carrot looks like the human eye The pupil, iris and radiating lines look just like the human eye...and YES science now shows that carrots greatly enhance blood flow to and function of the eyes. A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food. Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food. A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function. Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys. Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body. Eggplant, Avocadoes and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? ... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemica l cons tituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them). Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of S perm a S well to overcome male sterility. Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics. Olives assist the health and function of the ovaries Grapefruits, Oranges , and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts. Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes Now go grocery shopping..And eat healthy

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VERY Important INFO about Water Bottle!!

How to avoid:
Check on the bottom of the bottle there is a triangle sign and there will be a number on it.

If the number is higher than or equal to 5 --> then this bottle is safe to use.

Whatever number under 5, will release the chemical. For most bottle water, the number is 1.

Did you know chemical released by plastic water bottles can cause cancer

(It is not the water that affecting you but the chemical releasing from the bottle)

Pass this to all your friends and also make them aware of it

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Eat More Ladies Fingers...good for constipation, blood sugar etc

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CORRECT WAY OF COOKING NOODLES

The correct way to cook instant noodles without harming our bodies and
health. `Normally, how we cook the instant noodles is to put the noodles
into a pot with water, throw in the powder and let it cook for around 3
minutes and then it's ready to eat.

This is *the **WRONG* method of cooking the instant noodles.

By doing this, when we actually boil the ingredients in the powder, normally
with MSG, it will change the molecular structures of the MSG causing it to
be toxic.

The other thing that you may or may not realize is that, the noodles are
coated with wax (lilin) and it will take around 4 to 5 days for the body to excrete
the wax after you have taken the noodles.*

CORRECT** **METHOD* :

1. boil the noodles in a pot with water.
2. once the noodles is cooked, take out the noodles, and* **throw* *away the
water which contains wax(lilin)**.*
3. boil another pot of water till boiling and put the noodles into the hot
boiling water and then shut the fire.
4. only at this stage when the fire is off, and while the water is very hot,
put the ingredient with the powder into the water, to make noodle soup.
5. however, if you need dry noodles, take out the noodles and add the
ingredient with the powder and toss it to get dry noodles.

Please share this info and help save a life.

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Health tips - Regular Health Mistakes

Regular Health Mistakes

All of us make little health mistakes that cause damage to our bodies in the long run - simply because we are unaware we are doing something wrong. Here are some of the most common mistakes made by many of us.

Crossing our legs
Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don"t want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realise you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Not changing our toothbrush
How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don"t massage your gums well. If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you"re damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.

Eating out often
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods.Remember that in all probability your favourite Indian food restaurant throws a huge, HUGE chunk of butter in a tiny bowl of dal. Rita, who worked in the kitchen of a 5 star hotel, was shocked when she saw the cook chop a 500gm butter slab in half, and throw half into a Paneer Makhani dish. No wonder the customers left licking their fingers. And no wonder they felt so stuffed and heavy afterwards. Limit outdoor eating unless you know that you"re getting served light and healthy food.

Skipping breakfast
Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.


High heels
High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot. If you are constantly tempted to wear your heels, take a good look at your flats. Is there something about them you dislike? Invest in a new pair of beautiful flats or shoes with a low heel. Buy something you love, that you will enjoy wearing. If possible, get a matching bag. You will then enjoy your flats as much as you do your heels.


Sleeping on a soft bed
You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows
No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back, to give your neck adequate support


Not exercising
So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven't exercised for a week, you're making a mistake.

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