LUNG HEALTH / HEART HEALTH
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Quitting Smoking
Options to Clear Your Lungs and Improve Your Health
Methods and tips to help you clear your lungs of tar far quicker and more completely than would occur if you
did nothing. Please give this section your full attention. This is the section you want to really work hard on to get your lungs as clean as possible.
The following outlines a series of options to help break up and move the mucus and tar from your lungs, improve your lung volume, function and blood oxygenation. Your success will depend on how closely you follow these recommendations, how long and how much you smoked, and any other existing conditions or diseases - diagnosed or not.
Before you proceed, please understand that by speeding up the clearing of your lungs with these methods, you may go through periods of feeling poorly as the toxins trapped within your lungs are released. Keep in mind that these periods of discomfort are worth it, and you will feel even better much sooner as a result. Another benefit may be that these periods will demonstrate to you very tangibly what you have done to yourself by smoking, and it will help to turn you off the destructive habit forever.
Niacin
Known as Vitamin B3 (as it was the third B vitamin to be isolated), Niacin is the B vitamin
that has generated a lot of excitement in the areas of quitting smoking and lung detoxification in the
last 20 years. A requirement (in optimal doses) in our diet for proper functioning of our bodies, a
deficiency in Niacin has been linked to cigarette cravings (see the Quit Smoking Guide for more on
this) and such chronic conditions as alcohol addiction and anorexia.
The interesting thing about Niacin is that it has a very similar biochemical structure to Nicotine, the chemical that has caused you so much trouble and ill. However Niacin's effects on the body are completely different. Whereas Nicotine makes the body dependent, Niacin helps the body work properly, and when correctly used, can even help considerably speed up the clearing of toxins from the lungs. Just like antivenin is made from the venom of the poisonous animal that bit you, and given to save you from that poison, so Niacin is made from Nicotine, and has the same effect. It can help save a recently quit smoker from the damage that smoking has caused them. To smoking, Niacin is the antidote!
How Can Niacin Help Me?
Niacin can reduce the cravings for cigarettes. As Niacin has a similar biochemical shape to Nicotine,
it is thought that Nicotine may bind to the spots in the body that Niacin usually does. If you don't have enough Niacin in your diet, this 'need' for Niacin may be mistaken as a 'craving' for Nicotine (once the body has been introduced to cigarettes) with an optimal level of Niacin in your diet
HEALTH WARNING: before you start any treatment program in this guide, you should consult with your doctor to be sure it is safe for you to proceed. If you choose to begin a program without doing this, you are solely responsible for any ill effects.
Researchers have theorized that as nicotine and niacin have similar shapes chemically, they may well bind to the same receptors (points on cells that chemicals bind to so as to have an effect on the functioning of those cells, or be drawn into them). This means that when you take niacin as a quit smoking aid, it may well bind to the same sites that nicotine once did in your body, helping reduce nicotine cravings, and making it easier for you to quit!
(usually achieved with supplements) you will find that your desire to smoke reduces.
Niacin dilates (widens) blood vessels. This increases blood flow to areas that may be limited by plaques (see below) and allows immune cells and nutrients required for repairs better access to areas where they are needed. This effect is most important in the capillaries - the smallest blood vessels that are located at the points of exchange in the body, such as the skin, kidneys, brain, muscles, other major organs, and the lungs. Niacin can cause skin flushing during this action, where increased volume of blood flows through the area of the skin, giving you a flush of color and warmth.
As the blood flow increases through these previously restricted capillaries, waste products and toxins are removed more readily and in much greater volume, and are processed out of the body through the liver and kidneys. This is the opposite effect to nicotine, as smoking reduces circulation and restricts blood flow. This is exactly why you need niacin to increase the speed of clearance of tar and toxins from your lungs and body.
Niacin is known to be a highly successful cholesterol treatment. High cholesterol levels are bad for your arteries, which in turn negatively affects the rest of your body. A high level of cholesterol in your blood begins a complex reaction that causes the growth of fatty deposits on the artery walls called plaques. If these plaques grow too big, they can block the artery entirely (often happens in the arteries leading to the heart, causing a heart attack) or pieces of the plaque can break off and travel to capillaries in the brain, or smaller heart-feeding blood vessels, causing stroke, heart attack, or peripheral vascular disease (see next point). Optimal supplementation with Niacin reduces the levels of LDL (Low-Density Lipoprotein) in the blood by 10 to 25%. LDL is known as the 'bad' lipoprotein, as it passes off cholesterol to plaques. Niacin also leads to an increase the levels of HDL (High-Density Lipoprotein) in the blood by up to 35%. HDL is
known as the 'good' lipoprotein, as it soaks up cholesterol, reducing the chance of that cholesterol being oxidized and built into plaques.
Niacin is known to reduce cardiovascular problems by lowering triglyceride levels,
and the incidents of stroke and heart attack. This follows on from the previous point. Niacin can lower triglyceride levels by 20 to 50%. Since high levels of triglycerides contributes to plaque deposition and increases the risks of stroke and heart attack, it reduces the risk of these major smoking-related diseases. Nicotine does the opposite; increasing triglyceride levels and helps with related diseases
Niacin is a wonderful treatment for reducing nicotine cravings, making quitting and staying smoke-free much easier. The increased blood flow helps to flush toxins out of your lungs, and can also reduce the negative effects of high cholesterol and triglyceride levels on your health.
Recommendations for Taking Niacin and its Effects on Your Body
As a starting point, take 100mg of niacin supplements every 3 to 4 hours from when you wake up to when you go to sleep. It is recommended that you should have had your last cigarette and give it a day or so for nicotine to be clearing from your system before going onto niacin treatments. It is quite A deficiency of niacin in the diet can cause a range of symptoms, which may include canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions and inflammation.
Interestingly, all of the above symptoms can be generated by an overdose of nicotine. possible that even at this low dosage, you may experience a Niacin Flush. In an extreme case, this flush can feel like itching or burning of the skin, particularly on the face. At this level, it has been compared to the feeling of sunburn. If you experience this, please DO NOT PANIC. This reaction is totally normal and is a result of the large increase of blood flow through the capillaries - the tiny blood vessels.
The flush can last anywhere from 10 minutes to 1 hour, and it will become less bothersome after a few days, as your body will become used to it. Take note of how your lungs feel during the flush. You may well have the feeling that your lungs too are being flushed with extra blood supply. When the flush subsides, you may then feel like you have actually been smoking, or your lungs my feel a little uncomfortable. This is due to the mobilization of the toxins trapped in the tissues of your lungs. With each flush, a little more of the toxins will be liberated and removed from your body.
You will really feel like you are detoxifying your lungs!
You may consider doing some light exercise after taking the niacin to help it circulate through your blood vessels.
You can continue with 100mg does of niacin, or if you would like a more intense flush, you can increase the dosage gradually to 200mg. More than this is not recommended and is not necessary for this treatment.
Continue to take niacin like this as long as you feel it is helping detoxify your lungs. After a few months, your lungs will be well on their way to recovery, and you can reduce your dosage of niacin or take it less often. Your lungs will continue to clear whatever toxins and tar is left by this time, but you will have helped the process along mightily with this treatment.
When you first start this treatment, do so in a comfortable space when you have some spare time. You don't want to be flushing heavily at work, or out in public. After taking niacin for a few weeks, you may find that the flushing sensation lessens considerably. This is perfectly normal, and the niacin is still having the beneficial effects, and is still clearing your lungs and arteries of toxins.
Where to Buy Niacin (Nicatin)
As niacin is considered a vitamin supplement in most countries, you can buy normal 'flushing' niacin over the counter. However, you may live in a country where a prescription is required to get niacin.
If this is the case, you could consider ordering niacin online from another country, as it is generally considered a vitamin and not a drug by boarder authorities. If you chose to do this, the Guide makers cannot be held responsible for any legal issues that may arise. You do so of your own volition.
Important Note: while taking niacin, be sure to drink plenty of water. This is important because as niacin releases toxins into the blood stream, they need to be filtered out through the kidneys.
To do this effectively, you need to be properly hydrated. So water is vital for this process.
Important Note: as you increase your intake of niacin, its action will reduce the levels of other B group vitamins in your system. Unless you also supplement these, you will cause a deficiency of these other important vitamins in your body, which will be detrimental to your overall health. So take a multi-B group vitamin supplement once a day to help avoid this problem.
Important Note: For the detoxification process to be successful, you must use ordinary niacin. You will not get the required effect with 'no flush niacin,' 'slow release niacin,' or Nicotinamide. Make sure that the label on your niacin says that it can cause skin flushing. You can purchase this at Puritans Pride website Niacin (Nicatin is what you are looking for start with 100 mg) I highly recommend going to Puritan's Pride, they have high quality vitamins, and really good deals on their vitamins (eg buy 1 and get 2 free, or buy 2 and get 4 free. They also have fast delivery. I have been going to them for years. So if you want to stock up on your vitamins this is the place to go. Go to: http://www.puritan.com/
To get more information on How to Clean Your Lungs with helpful Information and Tips:
I really recommend this site it has a lot of information on lung health and foods that help, and goes on with further information, it is so thorough, and has many good references to go to.
The site is Cleanse your Lungs with These Foods: http://www.squidoo.com/cleanse-your-lungs-with-these-foods in this site is another sight which brings you to further detoxing of the lungs.
Lung Cleanser How To Do a Lung Cleanse Detox & Quit Smoking Cigarettes http://www.lungcleanser.net/
did nothing. Please give this section your full attention. This is the section you want to really work hard on to get your lungs as clean as possible.
The following outlines a series of options to help break up and move the mucus and tar from your lungs, improve your lung volume, function and blood oxygenation. Your success will depend on how closely you follow these recommendations, how long and how much you smoked, and any other existing conditions or diseases - diagnosed or not.
Before you proceed, please understand that by speeding up the clearing of your lungs with these methods, you may go through periods of feeling poorly as the toxins trapped within your lungs are released. Keep in mind that these periods of discomfort are worth it, and you will feel even better much sooner as a result. Another benefit may be that these periods will demonstrate to you very tangibly what you have done to yourself by smoking, and it will help to turn you off the destructive habit forever.
Niacin
Known as Vitamin B3 (as it was the third B vitamin to be isolated), Niacin is the B vitamin
that has generated a lot of excitement in the areas of quitting smoking and lung detoxification in the
last 20 years. A requirement (in optimal doses) in our diet for proper functioning of our bodies, a
deficiency in Niacin has been linked to cigarette cravings (see the Quit Smoking Guide for more on
this) and such chronic conditions as alcohol addiction and anorexia.
The interesting thing about Niacin is that it has a very similar biochemical structure to Nicotine, the chemical that has caused you so much trouble and ill. However Niacin's effects on the body are completely different. Whereas Nicotine makes the body dependent, Niacin helps the body work properly, and when correctly used, can even help considerably speed up the clearing of toxins from the lungs. Just like antivenin is made from the venom of the poisonous animal that bit you, and given to save you from that poison, so Niacin is made from Nicotine, and has the same effect. It can help save a recently quit smoker from the damage that smoking has caused them. To smoking, Niacin is the antidote!
How Can Niacin Help Me?
Niacin can reduce the cravings for cigarettes. As Niacin has a similar biochemical shape to Nicotine,
it is thought that Nicotine may bind to the spots in the body that Niacin usually does. If you don't have enough Niacin in your diet, this 'need' for Niacin may be mistaken as a 'craving' for Nicotine (once the body has been introduced to cigarettes) with an optimal level of Niacin in your diet
HEALTH WARNING: before you start any treatment program in this guide, you should consult with your doctor to be sure it is safe for you to proceed. If you choose to begin a program without doing this, you are solely responsible for any ill effects.
Researchers have theorized that as nicotine and niacin have similar shapes chemically, they may well bind to the same receptors (points on cells that chemicals bind to so as to have an effect on the functioning of those cells, or be drawn into them). This means that when you take niacin as a quit smoking aid, it may well bind to the same sites that nicotine once did in your body, helping reduce nicotine cravings, and making it easier for you to quit!
(usually achieved with supplements) you will find that your desire to smoke reduces.
Niacin dilates (widens) blood vessels. This increases blood flow to areas that may be limited by plaques (see below) and allows immune cells and nutrients required for repairs better access to areas where they are needed. This effect is most important in the capillaries - the smallest blood vessels that are located at the points of exchange in the body, such as the skin, kidneys, brain, muscles, other major organs, and the lungs. Niacin can cause skin flushing during this action, where increased volume of blood flows through the area of the skin, giving you a flush of color and warmth.
As the blood flow increases through these previously restricted capillaries, waste products and toxins are removed more readily and in much greater volume, and are processed out of the body through the liver and kidneys. This is the opposite effect to nicotine, as smoking reduces circulation and restricts blood flow. This is exactly why you need niacin to increase the speed of clearance of tar and toxins from your lungs and body.
Niacin is known to be a highly successful cholesterol treatment. High cholesterol levels are bad for your arteries, which in turn negatively affects the rest of your body. A high level of cholesterol in your blood begins a complex reaction that causes the growth of fatty deposits on the artery walls called plaques. If these plaques grow too big, they can block the artery entirely (often happens in the arteries leading to the heart, causing a heart attack) or pieces of the plaque can break off and travel to capillaries in the brain, or smaller heart-feeding blood vessels, causing stroke, heart attack, or peripheral vascular disease (see next point). Optimal supplementation with Niacin reduces the levels of LDL (Low-Density Lipoprotein) in the blood by 10 to 25%. LDL is known as the 'bad' lipoprotein, as it passes off cholesterol to plaques. Niacin also leads to an increase the levels of HDL (High-Density Lipoprotein) in the blood by up to 35%. HDL is
known as the 'good' lipoprotein, as it soaks up cholesterol, reducing the chance of that cholesterol being oxidized and built into plaques.
Niacin is known to reduce cardiovascular problems by lowering triglyceride levels,
and the incidents of stroke and heart attack. This follows on from the previous point. Niacin can lower triglyceride levels by 20 to 50%. Since high levels of triglycerides contributes to plaque deposition and increases the risks of stroke and heart attack, it reduces the risk of these major smoking-related diseases. Nicotine does the opposite; increasing triglyceride levels and helps with related diseases
Niacin is a wonderful treatment for reducing nicotine cravings, making quitting and staying smoke-free much easier. The increased blood flow helps to flush toxins out of your lungs, and can also reduce the negative effects of high cholesterol and triglyceride levels on your health.
Recommendations for Taking Niacin and its Effects on Your Body
As a starting point, take 100mg of niacin supplements every 3 to 4 hours from when you wake up to when you go to sleep. It is recommended that you should have had your last cigarette and give it a day or so for nicotine to be clearing from your system before going onto niacin treatments. It is quite A deficiency of niacin in the diet can cause a range of symptoms, which may include canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions and inflammation.
Interestingly, all of the above symptoms can be generated by an overdose of nicotine. possible that even at this low dosage, you may experience a Niacin Flush. In an extreme case, this flush can feel like itching or burning of the skin, particularly on the face. At this level, it has been compared to the feeling of sunburn. If you experience this, please DO NOT PANIC. This reaction is totally normal and is a result of the large increase of blood flow through the capillaries - the tiny blood vessels.
The flush can last anywhere from 10 minutes to 1 hour, and it will become less bothersome after a few days, as your body will become used to it. Take note of how your lungs feel during the flush. You may well have the feeling that your lungs too are being flushed with extra blood supply. When the flush subsides, you may then feel like you have actually been smoking, or your lungs my feel a little uncomfortable. This is due to the mobilization of the toxins trapped in the tissues of your lungs. With each flush, a little more of the toxins will be liberated and removed from your body.
You will really feel like you are detoxifying your lungs!
You may consider doing some light exercise after taking the niacin to help it circulate through your blood vessels.
You can continue with 100mg does of niacin, or if you would like a more intense flush, you can increase the dosage gradually to 200mg. More than this is not recommended and is not necessary for this treatment.
Continue to take niacin like this as long as you feel it is helping detoxify your lungs. After a few months, your lungs will be well on their way to recovery, and you can reduce your dosage of niacin or take it less often. Your lungs will continue to clear whatever toxins and tar is left by this time, but you will have helped the process along mightily with this treatment.
When you first start this treatment, do so in a comfortable space when you have some spare time. You don't want to be flushing heavily at work, or out in public. After taking niacin for a few weeks, you may find that the flushing sensation lessens considerably. This is perfectly normal, and the niacin is still having the beneficial effects, and is still clearing your lungs and arteries of toxins.
Where to Buy Niacin (Nicatin)
As niacin is considered a vitamin supplement in most countries, you can buy normal 'flushing' niacin over the counter. However, you may live in a country where a prescription is required to get niacin.
If this is the case, you could consider ordering niacin online from another country, as it is generally considered a vitamin and not a drug by boarder authorities. If you chose to do this, the Guide makers cannot be held responsible for any legal issues that may arise. You do so of your own volition.
Important Note: while taking niacin, be sure to drink plenty of water. This is important because as niacin releases toxins into the blood stream, they need to be filtered out through the kidneys.
To do this effectively, you need to be properly hydrated. So water is vital for this process.
Important Note: as you increase your intake of niacin, its action will reduce the levels of other B group vitamins in your system. Unless you also supplement these, you will cause a deficiency of these other important vitamins in your body, which will be detrimental to your overall health. So take a multi-B group vitamin supplement once a day to help avoid this problem.
Important Note: For the detoxification process to be successful, you must use ordinary niacin. You will not get the required effect with 'no flush niacin,' 'slow release niacin,' or Nicotinamide. Make sure that the label on your niacin says that it can cause skin flushing. You can purchase this at Puritans Pride website Niacin (Nicatin is what you are looking for start with 100 mg) I highly recommend going to Puritan's Pride, they have high quality vitamins, and really good deals on their vitamins (eg buy 1 and get 2 free, or buy 2 and get 4 free. They also have fast delivery. I have been going to them for years. So if you want to stock up on your vitamins this is the place to go. Go to: http://www.puritan.com/
To get more information on How to Clean Your Lungs with helpful Information and Tips:
I really recommend this site it has a lot of information on lung health and foods that help, and goes on with further information, it is so thorough, and has many good references to go to.
The site is Cleanse your Lungs with These Foods: http://www.squidoo.com/cleanse-your-lungs-with-these-foods in this site is another sight which brings you to further detoxing of the lungs.
Lung Cleanser How To Do a Lung Cleanse Detox & Quit Smoking Cigarettes http://www.lungcleanser.net/
Quitting Smoking How your body heals over time:
Our body's ability to mend is beauty to behold ...
Within ...
· 20 minutes
Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.
· 8 hours
Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.
· 12 hours
Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.
· 24 hours
Anxieties peak in intensity and within two weeks should return to near pre-cessation levels.
· 48 hours
Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.
· 72 hours
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.
· 5 - 8 days
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.
· 10 days
10 days - The "average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.
· 10 days to 2 weeks
Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in our gums and teeth are now similar to that of a non-user.
· 2 to 4 weeks
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.
· 21 days
Brain acetylcholine receptor counts up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.
· 2 weeks to 3 months
Your heart attack risk has started to drop. Your lung function is beginning to improve.
· 3 weeks to 3 months
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.
· 1 to 9 months
Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.
· 1 year
Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.
· 5 to 15 years
Your risk of stroke has declined to that of a non-smoker.
· 10 years
Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker ( 2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study), while risk of cancer of the mouth, throat and esophagus has also declined. Your risk of developing diabetes is now similar to that of a never-smoker (2012 study).
· 13 years
Your risk of smoking induced tooth loss has declined to that of a never-smoker ( 2006 study).
· 15 years
Your risk of coronary heart disease is now that of a person who has never smoked.
· 20 years
Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker ( 2008 study). Risk of pancreatic cancer reduced to that of a never-smoker (2011 study).
... so long as we stop while still time!
Within ...
· 20 minutes
Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.
· 8 hours
Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.
· 12 hours
Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.
· 24 hours
Anxieties peak in intensity and within two weeks should return to near pre-cessation levels.
· 48 hours
Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.
· 72 hours
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.
· 5 - 8 days
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.
· 10 days
10 days - The "average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.
· 10 days to 2 weeks
Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in our gums and teeth are now similar to that of a non-user.
· 2 to 4 weeks
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.
· 21 days
Brain acetylcholine receptor counts up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.
· 2 weeks to 3 months
Your heart attack risk has started to drop. Your lung function is beginning to improve.
· 3 weeks to 3 months
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.
· 1 to 9 months
Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.
· 1 year
Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.
· 5 to 15 years
Your risk of stroke has declined to that of a non-smoker.
· 10 years
Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker ( 2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study), while risk of cancer of the mouth, throat and esophagus has also declined. Your risk of developing diabetes is now similar to that of a never-smoker (2012 study).
· 13 years
Your risk of smoking induced tooth loss has declined to that of a never-smoker ( 2006 study).
· 15 years
Your risk of coronary heart disease is now that of a person who has never smoked.
· 20 years
Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker ( 2008 study). Risk of pancreatic cancer reduced to that of a never-smoker (2011 study).
... so long as we stop while still time!
The Benefits of Walking:
List of 20 Benefits listed
https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-ash3/601390_155306877940667_361202380_n.jpg
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LUNG HEALTH
Recipe for an Immune-boosting Smoothie
mixture still has a bubbly milkshake-like consistency. Exercise It is a well-known fact that one of the best things you can do for your lung health is take up a regular exercise program. Exercise does all sorts of good things for your body, from giving a short term boost to your immune system, to giving you good feelings like those you originally got from cigarettes (before your body got used to them, and you had to smoke just to feel 'normal'). The amount of time you spend and the intensity of your exercise should be based on your age, the type of exercise you do, and your starting fitness level. I recommend you pick an exercise that you enjoy, one that you can do without any great risk of injury, and one that you can increase the intensity as your fitness level increases. It is certainly okay to do more than one type of exercise, but it is most important that your exercise sessions be regular, so your body can get into the swing of exercising, especially if you've been away from that form of exercise for some time. A good way to get back into exercise is to join a gym. A lot of gyms these days will help you set up a program and then just let you manage it yourself, and you can often pay every two weeks, rather than a big amount up front gym (and the money you save from not smoking can go towards this more positive outlet). Remember when exercising to push yourself a little further each time, but not so much that it hurts (although a bit of discomfort is expected). If you go that little further each time, not only will your fitness improve, but your body will release endorphins that will help you feel HEALTH WARNING: as with all new exercise programs, you should consult with your doctor to be sure it is safe for you to proceed. If you choose to begin a program without doing this, you are solely responsible for any ill effects. The producers of The Guide series cannot be held responsible for any injury or damage caused to you by taking on an exercise program that is too good about exercise and yourself. It might even become a new, positive habit. Swimming is also considered a good exercise for those recovering from smoking, but whatever exercise you choose, moderate to strong cardio exercise helps get those lungs working. Breathe deep, and work your heart rate to the safe level for your age (no more than 85% of recommended heart rate for your age), and you fitness will improve over regular exercise sessions. Just remember that on the other side of the exercise equation, proper quantities of rest and good periods of regular sleep can also help the immune system. Supplements & Herbal Fortifications There are many supplements out there, but the ones to look for are ones that take their components from bio-available sources, or make their components the most bio-available. |
The Big Benefits of B3
Originally published on Monday, February 6th, 2012 Vitamins by Dr. David Juan for The Doctors Health Press Part two of my series on vitamin B3 (a.k.a. niacin) hones in on the health benefits that it exerts in our bodies. This goes beyond its many roles, but actually describes the disease-fighting nature of the vitamin. It has much to do with the flow of blood in the body, as we’ll see here. 1. Hyperlipidemia, Coronary Heart Disease: “Hyperlipidemia” means high cholesterol and triglycerides. Vitamin B3 was used as early as 1955 to treat patients with high cholesterol. The nutrient, at doses of 1,000 to 4,000 milligrams (mg) a day, lowered triglycerides by 20% to 50%, and LDL (bad) cholesterol levels by 10% to 25%, while increasing HDL (good) cholesterol by 10% to 30%. A major study in the 1960s and 70s tracked over 8,300 men aged 30 to 64 who’d had a heart attack in the past six years. Niacin, at three grams a day, reduced cholesterol by an average of 10%, triglycerides by 26%, another heart attack by 27%, and stroke by 26%. In another study, niacin was combined with a statin (i.e. a cholesterol-lowering drug) and it helped reduce LDL levels by a whopping 42% and raise HDL levels by 26%. Patients here also had a reduced number of heart attacks, strokes, and death. Finally, a 2004 study examined 167 patients with heart disease, who had low HDL levels. One gram of niacin a day added to statin treatment increased HDL levels by 21%, and improved their hardened arteries as well. 2. Raynaud’s Disease, Intermittent Claudication: For this, the preparation of niacin is called “inositol hexaniacinate”, as it contains both nicotinic acid and inositol. Most studies show that this is an effective treatment in the aforementioned two conditions. Raynaud’s causes poor blood flow in fingers, toes, ears, nose, nipples or knees. Pain and skin discoloration ensue. Claudication is a symptom of blocked arteries, causing leg pain during exercise. A good study on 23 Raynaud’s patients treated with four grams a day found that they had significantly improved symptoms. In a three-month study of 100 patients with intermittent claudication, those getting four grams a day of inositol hexaniacinate showed major improvement in being able to walk pain-free. 3. Type 1 Diabetes: Many quality studies have tried to see if niacin can prevent or delay this condition. The results are mixed. Good news came out of two studies that showed niacinamide alone, or with vitamin E, could prolong the “honeymoon period”” in newly diagnosed type 1 diabetes. Thus, it delays it for some time. And there you have the three-pronged disease-fighting nature of niacin. Niacin - This Vitamin Deficiency Could Be Harming Your Body. http://www.doctorshealthpress.com/ |
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