Dealing With Withdrawal Symptoms While Quitting Smoking

Nowadays, there are a lot of stop smoking aids available to the smoking population. One of the most commonly used product is the prescription medication Zyban. Zyban was derived from an antidepressant medication which has been proven to reduce a person's craving to smoke. But because it doesn't make use of nicotine, smokers are likely to still experience nicotine withdrawal symptoms until the drug fully takes effect.

Smokers may experience common withdrawal symptoms such as headaches or nausea, or manifest cold-like symptoms while trying to ditch the habit. The problem with withdrawal symptoms is that they can be so discomforting that it can discourage a smoker from continuing to quit smoking. It is often because of this that they light up again to relieve themselves of the discomfort. Learning to deal with the withdrawal symptoms while in the process of quitting the habit may help smokers fulfill their goals of becoming smoke-free.

Coping techniques need not be so complicated, here are some examples of simple ways to deal with nicotine withdrawal symptoms:

• If you feel the need to smoke, delay the urge. Cravings are only said to last for around three to five minutes and then they pass.

• Drinking water when you feel a nicotine craving come on is said to help stave off the urge.

• Look for a way to distract yourself from the craving. Ask a friend to accompany you to a walk in the park, anything to take your mind out of the strong urge to smoke.

• Take a breather. Take a moment to close your eyes and take ten slow, deep breaths. Not only will you be able to pass off the craving, you'll also be feeling relaxed afterwards.

• Talk it off. You don't have to avail of the service of a psychotherapist to let your feelings out. Call a friend or a loved one and tell them how you feel about what you're doing and what you're going through.

Understand that the withdrawal symptoms you're going through and the nicotine cravings you feel are all part of the quitting process. This is your body asking for the harmful substance in cigarettes that it has gotten used to. By knowing simple and easy ways to endure the withdrawal symptoms and the cravings, you strengthen your resolve in quitting your smoking habit and take one step closer to being completely smoke-free.

The Role of Vitamin D

People with higher levels of vitamin D have a lower risk of having breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other illnesses. While studies do not prove that lack of vitamin D causes disease, or that vitamin D supplements would lower the risk, still, it pays to know its benefits in our over-all health and wellness.

Vitamin D helps the body to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions, such as to regulate the immune system and the neuromuscular system.

According to The Vitamin D Council, a scientist-led group promoting vitamin D deficiency awareness, vitamin D might be found helpful in treating or preventing autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, hyperparathyroidism, high blood pressure, flu, neuromuscular diseases, and osteoporosis. However, there have been no definitive clinical trials.

The role of vitamin D in the life cycle of human cells is so important that our body is able to produce it by itself. However, this is only possible after sufficient exposure to sunlight. Allowing five to 30 minutes of sun exposure to the face, legs, or back, minus the sunscreen, for at least twice a week should be enough to give you all the vitamin D that is necessary.

On the other hand, too much direct sun exposure can expose you to potentially dangerous levels of cancer-causing UV radiation. That is why experts recommend getting vitamin D from foods or from supplements.

Unfortunately, there are very few foods that contain vitamin D, which includes cod liver oil, salmon, mackerel, tuna or sardines canned in oil, milk (regardless of whether it’s whole, nonfat, or reduced fat), egg yolks, beef or calf liver, cheese.

Surprisingly, almost all milk brands in the U.S. are fortified with vitamin D. The same with many brands of orange juice, yogurt, margarine, and ready-to-eat breakfast cereals.

Vitamin D comes in different forms. Vitamin D3 or cholecalciferol is the natural form of vitamin D that your body makes from sunlight. Supplements are made from the fat of lambs’ wool. Other supplements contain vitamin D2 or calciferol, which is derived from irradiated fungus.

WebMD nutritionist Kathleen M. Zelman, MPH, RD, recommends using the D3 form for those taking vitamin D supplements.


Resource Box : Monch Bravante is a freelance writer and advertising practitioner with special interest in public health issues.

Why Do People Get Holiday Blues?

Everybody is aware of the term holiday blues. In fact, it is quite a common experience, especially during the longest holiday of the year - the Christmas season - and is quite the contrary of what the holiday spirit's supposed to be.



Holiday blues come in different intensity. It can range from mild and short-term sadness, to serious clinical depression. Why do people get holiday blues, you might ask? Here are some of the common reasons:



1. Loneliness. This is commonly the case for people who are spending the holiday season away from family and friends. People who work overseas and cannot go home for the season often fall into deep thoughts of how their families and loved-ones are spending the holiday together while he's away.

2. Recollection of past holidays. For some people, memories of past holidays can greatly affect the mood of the current season. For people who are hitting a rough spot, a recollection of a past happy holiday can be very difficult to bear.

3. Failed tradition keeping. For people who are so used to spending their holidays the same way for as long as they could remember may feel a bit depressed if something changes in the way they celebrate the holidays.

4. Lost loved ones. We all know that holidays are best spent with families and friends. However, for people who have lost loved ones, the holidays can also serve as a reminder of the void the loss of their loved ones have made in their life.

5. Financial matters. The holidays are, undeniably, a time for gift-giving. Unfortunately there are people who cannot afford to spend money on such things. Worries of making enough to make ends meet or the ability (or inability) to give little tokens to loved ones can be saddening.


Although it is true that the holiday season is a time for fun and relaxation, parties and gatherings, you can't escape the reality that not all things can be forgotten - pain, responsibilities, bills, etc. But no matter how much worries of suffering you may be feeling, what matters is that you still keep your thoughts grounded and not go overboard to the point of developing clinical depression.

Boosting Your Energy Against Unexplained Fatigue

When you experience fatigue, that all-out energy-drain feeling that no matter how enticing the new blockbuster movie or how fabulous the on-going shoe sale is, nothing succeeds in psyching yourself up to go.

In some cases, there are no classic signs of exhaustion, say aching muscles or getting tired due to overwork, and yet, there is a lack of enthusiasm to get into the activities you used to love doing. There is lack of concentration, a growing impatience, and an increasing level of frustration when confronted with even the simplest of challenges that come your way.

When fatigue interferes with your desire to workout, something is definitely wrong. Check your eating habits. Eating small meals frequently throughout the day is much better than skipping a meal, say lunch, and then eat a big dinner. Starving yourself affects your brain and leads to fatigue. However, eating too much at once slows your metabolism and makes you feel sloppy. On the other hand, eating frequently keeps your blood sugar level constant and maintains your energy level up. High-protein and high-fiber foods such as nuts and fruit are a good snack to give yourself a boost.

When you still find yourself too sluggard to move, you could have a slight magnesium deficiency. According to New York University nutritionist Samantha Heller, MS, RD, this mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. “So when levels are even a little low, energy can drop,” said Heller.

The Department of Agriculture's Human Nutrition Research Center in Grand Forks, N.D. conducted a study on women with magnesium deficiencies and found that the participants had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. Heller said that in essence, when the body is working harder, over time, it can leave you feeling depleted.

To make sure that you're getting the recommended daily intake of magnesium, 300 milligrams for women and 350 milligrams for men, Heller gave the following suggestions:

Add a handful of almonds, hazelnuts or cashews to your daily diet. Increase your intake of whole grains, particularly bran cereal. Eat more fish, especially halibut.

Resource Box: Monch Bravante is a freelance writer and advertising practitioner with special interest in public health issues.

A Fishy Advisory

Fish and shellfish are important to a heart-healthy and over-all healthy diet. However, when it comes to pregnancy and young children, a safety concern arises due to the mercury content found in fish.

Because mercury in fish could put an unborn, newborn, or young child at risk, Robert Goyer, MD, professor emeritus and chairman of pathology at University of Western Ontario, advises women, especially those who are pregnant or planning to become pregnant, to be cautious “because their unborn fetus is very sensitive to toxicity from mercury.”

Goyer, who participated in a National Academy of Sciences (NAS) study evaluating the credibility of the Environmental Protection Agency’s (EPA) mercury studies, said that they came up with the same results the EPA did.
“We don’t know which stage of fetal development is more critical -- whether it’s the third trimester or the moment of conception, or if it’s continuous exposure to mercury during pregnancy. But all this has been factored together in the EPA/FDA advisory,” said Goyer.

Last year, EPA and FDA issued a joint statement citing the health benefits of fish:

“Fish and shellfish contain high quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development. Thus, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits,” said the EPA/FDA.

However, since mercury may have damaging effects to an unborn child or a young child’s brain development, “it may be prudent to modify your diet if you are: planning to become pregnant; pregnant; nursing; or a young child,” added the EPA/FDA statement.

The following EPA/FDA advisory is addressed especially to pregnant women, young women who may become pregnant, or women who are nursing:

• Do not eat fish that contain high levels of mercury, including shark, swordfish, king mackerel, or tilefish.

• Eat up to 12 ounces a week of fish and shellfish varieties that are lower in mercury, including shrimp, canned light tuna, salmon, pollock, and catfish. (An average can of tuna is 6 ounces.)

• Buy canned tuna carefully. Light tuna has less mercury than albacore (“white”) tuna. However, up to 6 ounces equivalent to one average meal of albacore tuna per week is safe.

• Check local fish advisories. In the absence of advice, eat up to 6 ounces per week of fish you catch from local waters, but don’t consume any other fish during that week.

• Apply these guidelines to young children: They can eat these low-mercury fish and shellfish. However, feed children smaller portions.

• Frozen fish sticks and fast-food fish sandwiches are commonly made from fish that are low in mercury.

• Tuna steaks generally contain higher levels of mercury than canned light tuna.

Resource Box: Monch Bravante is a freelance writer and advertising practitioner with special interest in public health issues.

Are You Adding Stress to Your Life?

A lot of people complain about the stress caused by their career, family, and social life. But most do not realize that a lot, if not all, of the stress they experience are actually self-inflicted. So the next time you feel like venting your frustrations or complaining about the stresses in your life, take a step back and see if you are guilty of the following factors that contribute to self-inflicted stress:

Being a Type A person

People with Type A personalities are generally identified as being a perfectionist who is strict and rigid with other people, but most of all, with themselves. Being a Type A person means that you are extremely competitive and obsessed with work. But most of all, you are extremely conscious of time and are aggressive. You often get frustrated while waiting in line, interrupt others often, walk or talk at a rapid pace, and are always painfully aware of the time and how little of it you have to spare. You are also prone to impatience, rudeness, and being easily upset over small things. Aside from straining your relationships with the people you work and live with, all that rushing and competition are bound to add stress to your life.

Pessimism

More than seeing the glass as half-empty, pessimism refers to a wider world view or way of thinking that disables you to see things as they really are and attribute to them negative things. As such, you undermine your belief in yourself, suffer from poorer health outcomes, have fewer positive life events, and experience negative consequences. These repercussions of pessimism can cause and add more stress to your already stressful life.

Negative Self Talk

A lot of people resort to self talk for a number of things. Whether it is to talk themselves into doing or not doing something, work out a problem in their heads, or give themselves a boost, a lot of people find talking and listening to their inner voices useful. If you are one of these people who indulge in self talk, take a moment to listen to what your inner voice is saying. It might be telling you about things that are not really there in the first place like attributing malevolent intent to your boss's praise about your work or your cousin's willingness to house-sit for you in a pinch. Negative self-talk will cause you to miss out on opportunities and benefits while increasing your stress by driving you to worry about non-existent problems.

Poor Interpersonal Skills

Do you feel that other people are just hindrances to achieving your goal? Or do you find it difficult to relate to other people? Poor interpersonal skills can strain your relationship with your family, friends, and colleagues. This can cause additional emotional burden and stress.

If you find yourself guilty of these factors, it may be time to get your stress in check lest you risk suffering from the following effects of stress:

• Excess weight or obesity. People who are stressed often seek comfort in food and are unmindful of the healthy choices. Even if you can easily buy weight loss drugs online, they will be of no use if you make unhealthy food choices and lack exercise.

• Chronic diseases. A lot of chronic diseases and disorders like heart problems and depression are rooted in stress.

Resource Box:

Kristine Anne Gonzaga is a content writer and researcher who specializes in health topics and health-related issues. She delights in finding tips and ideas on simple and practical health care and sharing them through her writing.

Handling Schizophrenic Episodes Smartly

Schizophrenia affects just a percent of the American population. But given how large the population is, the number of patients is quite significant. People who suffer from it are often branded as crazy or insane because they seem to live in a world where reality and perception are distorted. Movies that depict the condition shows the disorder in a funny and crazy light – but patients and their caregivers will attest, there is nothing fun about having the disorder.

Schizophrenia is a psychiatric disorder that causes imbalances in the brain chemicals. As a result, people who are diagnosed with schizophrenia may have difficulty in recognizing what is real from those that are make believe. Disembodied voices, nonexistent malevolent intents, and imagined plots are all part and parcel of a schizophrenic existence. As a result, people with schizophrenia often withdraw from society, feel extreme agitation, and are always afraid. It is a difficult situation to live with, but aside from the patients, there are other persons who suffer from schizophrenia like the caregivers.

If you are living with a schizophrenic, it is inevitable that you will find yourself on the receiving end of a schizophrenic episode. Aside from keep a stock of cheap Geodon and Abilify from an online pharmacy, here are some tips on handling schizophrenic episodes smartly:

1.Be aware of pre-episode symptoms and signs.

It is rare for a schizophrenic person to go suddenly ballistic. Often, the patient will exhibit some signs that there is an impending episode before the crisis actually occurs. Some signs to watch out for include sleeplessness, suspiciousness, ritualistic preoccupation with certain objects or situations, and unpredictable outbursts. If the patient has stopped taking medications, gently suggest a visit to the doctor.

2.Stay calm and do nothing to increase the patient's agitation.

Your objective is to keep the person as calm as possible and this will not be helped by screaming or shouting. Remember that during an episode, the patient is in an alternate reality where anything is possible. The light fixtures may be talking to him or there are snakes slithering on the floor. It is likely that the patient will act out his hallucination by stamping around or trying to shatter the light fixtures. Instead of panicking and attempting to stop him, talk to the patient in a calm voice and play along with his hallucination. For example, climb a desk if you have to “avoid the snakes.” If you are alone, call someone to stay with you until professional help arrives.

3.Forgo authoritative approaches.

Most often than not, patients feel that they cannot control what is going on when they are undergoing an episode. Instead of compounding this feeling by giving authoritative orders to calm down and go with the medical team, opt for a gentle approach. Talk in a calm and soothing voice and try to get the patient to go along voluntarily with the medical team. When necessary, play along with the hallucination (i.e. telling him that the medical team will get rid of the snakes and both of you need to stay somewhere safe).

As the patient's caregiver or companion, your goal is to help give him a semblance of control over the situation – a feeling he is often deprived of due to his paranoia and imagined fears. By being prepared and handling the situation calmly, you can help the patient get medical help without accident on his and your part.



Resource Box:
Kristine Anne Gonzaga is a content writer and researcher who specializes in health topics and health-related issues. She delights in finding tips and ideas on simple and practical health care and sharing them through her writing.