FEATURE

DROP YOUR SMOKING HABIT

By Angie Edward

IF YOU'RE A SMOKER, YOU'LL WANT TO THINK TWICE ABOUT YOUR HABIT WHEN A DEADLY RESPIRATORY VIRUS COMES YOUR WAY. VIRUSES OF THIS NATURE AFFECT THE LUNGS, AND IF YOURS ARE CONGESTED OR SMOKE DAMAGED, THEY'LL BE ILL-PREPARED TO COPE. COUNTLESS MEDICAL STUDIES HAVE PROVIDED DATA THAT BACKS UP THIS CLAIM: SMOKERS FARE FAR WORSE THAN NON-SMOKERS WHEN BATTLING A RESPIRATORY VIRUS.

THE GOOD NEWS IS A SMOKER'S LUNGS WILL AUTOMATICALLY START TO REPAIR THEMSELVES AFTER SMOKING CEASES, SO IF YOU STOP NOW, YOU'LL IMPROVE YOUR CHANCES FOR A FULL RECOVERY FROM RESPIRATORY VIRUSES. BREAKING THE HABIT IS EASIER SAID THAN DONE, BUT THIS INSIGHT AND THESE PROACTIVE TIPS WILL HELP YOU. Think of the benefits for your family

Should you and your loved ones come down with a respiratory virus, you'll want to get back on your feet as soon as possible so you can tend to the others. But the more you smoke, the slower your recovery will be. It’s possible your relatives would have to look after you and deal with the complications if your lungs are clogged up from the start. Consider that when you reach for your next cigarette and it might help you resist. Keep in mind that the smoke you emit poses a risk to those around you as they battle the virus too. If you're still tempted to smoke, consider that cigarettes cost money, and when people close to you are sick, medicines are the first priority on a shopping list. Put your cigarettes out of reach

However much you may wish to drop the smoking habit, it can be extremely hard to do when cigarettes are within reach. But if they're locked away in a strongbox at the back of a shelf in a far corner of your home, you'll be less tempted. Make an inconvenient home for your cigarette stash, and if you still can't trust yourself not to access them, give them to a house mate or neighbor to hold until the virus risk is over. Take up a hobby to ease the cravings

When your mind is occupied you're less tempted to smoke, so choose a new hobby for yourself. It could be anything from a new sport to a tedious craft. Many people like to look into their family histories, and others enjoy learning a language or musical instrument. The more absorbed you become in your project, the less you'll crave cigarettes. Depending on the activity, you may not be able to smoke anyway. Try doing so while performing gymnastics or blowing a trumpet, it’s not easy. Consider quitting cigarettes as part of an all-round health drive

Staying strong in body and mind is integral to surviving a major virus outbreak. Whether you catch the disease or not, you'll need mental and physical resilience to ride out the challenges it poses to you and your family. Fill your lungs with air instead of smoke as part of a comprehensive coping strategy. Other steps could include a balanced diet, increased exercise and more sleep. This broader health drive will incentivize you to drop the smoking habit, and make it an obstacle in your path to a healthier life. Lead by example and you'll inspire other smokers to turn their habit around too.

If you've been trying unsuccessfully to give up smoking, the threat of a respiratory virus could be the incentive you need. If you have no intention of stopping or reducing the habit, you might think differently when facing an influx of a contagious virus. Quit now to be best prepared, and empower yourself with this wisdom to succeed in defeating potential viruses.

Fill your lungs with air instead of smoke.

SOME TIPS TO IMPROVE YOUR SLEEP AND HENCE YOUR WELL-BEING:

Reset Your Brain RestRest With a Good Nights

By Anja Springthorpe

Sleep is a vital necessity for our body. Essentially, sleep allows the brain to recover and re-energizes muscles for the day ahead. While it is not completely understood how sleep is regulated, many findings highlight how important a good night’s sleep is for our well-being.

The effects of sleep on cognitive capability and function is well-established. Without adequate sleep, simple tasks can appear difficult, and the ability to process or retain information diminishes significantly.

Sleep acts as a reset button for the brain; it creates new nerve connections, reorganizes memories and dumps out the waste that clogs the mind. Indeed, how well we sleep is reflected in our mood, another indicator of just how important sleep is for mental health.

In recent years, research found that a chronic lack of adequate sleep has detrimental health consequences, even shortening overall life-span. Conditions such as heart disease, diabetes, hypertension or depression are more likely in individuals experiencing sleep problems.

Without adequate sleep, our tissues, organs and hormones don’t have time to rehabilitate, which increases the risk of imbalances. Another novel finding is that improper sleep increases the risk of obesity. When we are tired, we tend to favor foods high in fat and sugar over healthier, more nutritious options.

How much sleep do we need? Sleep requirements depend on a number of factors such as age and activity levels. However, experts agree that most adults require between 7-9 hours of sleep per night. Children and teenagers need even more sleep to recuperate.

Another important factor in a good night’s sleep is a steady bedtime routine. Sleep is controlled by a sophisticated hormonal response to • Avoid caffeine, alcohol or nicotine close to bedtime.

These substances act as stimulants that can disrupt healthy sleep cycles. • Avoid blue light from screens (phones, laptops,

TV’s etc.) before going to bed. The blue light emitted by screens disrupts hormonal sleep regulation because your body believes it is still daytime. • Regular exercise has been shown to improve sleep.

As little as 20 minutes of aerobic exercise such as walking, swimming or cycling can significantly help getting a good night’s rest.

fading light. Going to bed at the same time each night has been shown to improve quality of sleep significantly.

“Sleep hygiene” is a phrase that has been coined to describe a pattern of practices or habits which increase sleep duration and quality of sleep.

Did you know the body needs to cool down before drifting off to sleep? So reduce the A/C to 67 or 68 degrees, turn on the ceiling fan or even just stick your feet out of the covers. The cooler environment will help you to fall asleep and stay asleep.

By Sarah Kirckland

The Lowdown on Food & Your Libido

YOUR KITCHEN MIGHT BE THE BEST PLACE TO SPICE UP YOUR SEX LIFE. THAT’S RIGHT–BY EATING THE RIGHT KINDS OF FOOD, YOU CAN GIVE YOUR LIBIDO A BOOST. THE FOLLOWING FIVE FOODS ARE PARTICULARLY PROFICIENT AT INCREASING YOUR SEX DRIVE:

AVOCADOS are high in vitamin B6 which helps keep your energy and stamina up. They’re high in monounsaturated fats that are responsible for clearing cholesterol from blood vessels, ensuring smoother blood flow through the entire body. They are also high in potassium which aids nerve function and muscle performance.

DARK CHOCOLATE increases the production of the feel-good chemical known as dopamine. Dopamine is associated with feelings of sexual desire and anticipation. Chocolate is also high in phenethylamine, a chemical produced in the brain when people are in love.

The quintessential aphrodisiac, OYSTERS have been helping people increase their sex drive for centuries. The Romans clued into the fact that oysters can improve libido and Caligula is rumored to have eaten 50 oysters a day to this effect. Oysters work by increasing testosterone production and maintaining healthy sperm levels.

WATERMELON is high in phytonutrients such as citrulline and lycopene, which help to relax blood vessels and increase blood flow to sexual organs. It also helps you feel more relaxed and keeps you hydrated, which is great for those nights that go late into the evening.

ASPARAGUS is high in vitamin E which helps to stimulate sex hormones. In addition, it has a diuretic effect which means that it helps to fight bloat and gives you a flatter tummy. Asparagus also prompts the production of histamine which has been shown to improve erectile function and increase the release of female sex hormones.

If your libido isn't quite up to the level that you would like it to be at, you don't need to worry. By eating the foods outlined in this article, you can give your sex drive the boost it needs.