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 from a new sport to a tedious craft. your family Many people like to look into their fam-

Should you and your loved ones ily histories, and others enjoy learning come down with a respiratory virus, a language or musical instrument. The you'll want to get back on your feet as more absorbed you become in your soon as possible so you can tend to project, the less you'll crave cigarettes. the others. But the more you smoke, Depending on the activity, you may not the slower your recovery will be. It’s be able to smoke anyway. Try doing so possible your relatives would have while performing gymnastics or blowing to look after you and deal with the a trumpet, it’s not easy. complications if your lungs are clogged Consider quitting cigarettes up from the start. Consider that when as part of an all-round you reach for your next cigarette and health drive it might help you resist. Keep in mind Staying strong in body and mind is that the smoke you emit poses a risk integral to surviving a major virus outto those around you as they battle break. Whether you catch the disease the virus too. If you're still tempted to or not, you'll need mental and physical smoke, consider that cigarettes cost resilience to ride out the challenges it money, and when people close to you poses to you and your family. Fill your are sick, medicines are the first priority lungs with air instead of smoke as part on a shopping list. of a comprehensive coping strategy. Put your cigarettes out Other steps could include a balanced of reach diet, increased exercise and more sleep.

However much you may wish to This broader health drive will incentivize drop the smoking habit, it can be ex- you to drop the smoking habit, and tremely hard to do when cigarettes are make it an obstacle in your path to a within reach. But if they're locked away healthier life. Lead by example and in a strongbox at the back of a shelf in you'll inspire other smokers to turn their a far corner of your home, you'll be less habit around too. tempted. Make an inconvenient home If you've been trying unsuccessfully for your cigarette stash, and if you still to give up smoking, the threat of a can't trust yourself not to access them, respiratory virus could be the incentive give them to a house mate or neighbor you need. If you have no intention of to hold until the virus risk is over. stopping or reducing the habit, you Take up a hobby to ease influx of a contagious virus. Quit now the cravings to be best prepared, and empower

When your mind is occupied you're yourself with this wisdom to succeed in less tempted to smoke, so choose a new defeating potential viruses. hobby for yourself. It could be anything might think differently when facing an Fill your lungs with air instead of smoke.

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

Reset Your Brain RestRest With a Good Nights

• 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.

By Anja Springthorpe

Sleep is a vital necessity for es, even shortening overall life-span. our body. Essentially, sleep Conditions such as heart disease, diaallows the brain to recover betes, hypertension or depression are and re-energizes muscles more likely in individuals experiencing for the day ahead. While sleep problems. it still is not completely understood Without adequate sleep, our tishow sleep is regulated, many findings sues, organs and hormones don’t have highlight just how important a good time to rehabilitate, which increases night’s sleep is for our well-being. the risk of imbalances. Another novel

The effects of sleep on cognitive finding is that improper sleep increascapability and function is well-estab- es the risk of obesity. When we are lished. Without adequate sleep, sim- tired, we tend to favor foods high ple tasks can appear difficult, and the in fat and sugar over healthier, more ability to process or retain information nutritious options. diminishes significantly. How much sleep do we need?

Sleep acts as a reset button Sleep requirements depend on a for the brain; it creates new nerve number of factors such as age and connections, reorganizes memories activity levels. However, experts agree and dumps out the waste that clogs that most adults require between 7-9 the mind. Indeed, how well we sleep hours of sleep per night. Children is reflected in our mood, another and teenagers need even more sleep indicator of just how important sleep to recuperate. is for mental health. Another important factor in a

In recent years, research found good night’s sleep is a steady bedthat a chronic lack of adequate sleep time routine. Sleep is controlled by a has detrimental health consequenc- sophisticated hormonal response to 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.

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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.