How to get stronger legs!!

STOP SMOKING

Does tobacco smoke contain harmful chemicals?

Yes. Tobacco smoke contains chemicals that are harmful to both smokers and nonsmokers. Breathing even a little tobacco smoke can be harmful (1–3).

Of the more than 7,000 chemicals in tobacco smoke, at least 250 are known to be harmful, including hydrogen cyanide, carbon monoxide, and ammonia (1, 4).

Among the 250 known harmful chemicals in tobacco smoke, at least 69 can cause cancer. These cancer-causing chemicals include the following (1, 4):

• Arsenic
• Benzene
  
  
  
  
  
  
  
• Beryllium (a toxic metal)
• 1,3–Butadiene (a hazardous gas)
• Cadmium (a toxic metal)
• Chromium (a metallic element)
• Ethylene oxide
• Nickel (a metallic element)
• Polonium-210 (a radioactive chemical element)
• Vinyl chloride

Other toxic chemicals in tobacco smoke are suspected to cause cancer, including the following (3):

• Formaldehyde
• Benzo[α]pyrene
• Toluene

1. What are some of the health problems caused by smoking?

   
   Smoking harms nearly every organ of the body and diminishes a person’s overall health. Millions of Americans have health problems caused by smoking.
   Smoking is a leading cause of cancer and death from cancer. It causes cancers of the lung, esophagus, larynx, mouth, throat, kidney, bladder, pancreas, stomach, and cervix, as well as acute myeloid leukemia (1, 2).
   Smoking also causes heart disease, stroke, aortic aneurysm (a balloon-like bulge in an artery in the chest), chronic obstructive pulmonary disease (COPD) (chronic bronchitis andemphysema), asthma, hip fractures, and cataracts. Smokers are at higher risk of developingpneumonia and other airway infections (1, 2).
   A pregnant smoker is at higher risk of having her baby born too early and with an abnormally low birth weight. A woman who smokes during or after pregnancy increases her infant’s risk of death from Sudden Infant Death Syndrome (SIDS) (1, 2). Men who smoke are at greater risk oferectile dysfunction (5).
   Cigarette smoking and exposure to tobacco smoke cause more than 440,000 premature deaths each year in the United States (1). Of these premature deaths, about 40 percent are from cancer, 35 percent are from heart disease and stroke, and 25 percent are from lung disease (6). Smoking is the leading cause of premature, preventable death in this country.
   Regardless of their age, smokers can substantially reduce their risk of disease, including cancer, by quitting.

2. What are the risks of tobacco smoke to nonsmokers?

   Secondhand smoke (also called environmental tobacco smoke, involuntary smoking, and passive smoking) is the combination of “sidestream” smoke (the smoke given off by a burning tobacco product) and “mainstream” smoke (the smoke exhaled by a smoker) (3, 4, 7, 8). The U.S. Environmental Protection Agency, the U.S. National Toxicology Program, the U.S. Surgeon General, and the International Agency for Research on Cancer have classified secondhand smoke as a known human carcinogen (cancer-causing agent) (4, 8, 9). Inhaling secondhand smoke causes lung cancer in nonsmoking adults (1, 3). Approximately 3,000 lung cancer deaths occur each year among adult nonsmokers in the United States as a result of exposure to secondhand smoke (7). The U.S. Surgeon General estimates that living with a smoker increases a nonsmoker’s chances of developing lung cancer by 20 to 30 percent (3).
   Secondhand smoke causes disease and premature death in nonsmoking adults and children (1, 3). Exposure to secondhand smoke may increase the risk of heart disease by an estimated 25 to 30 percent (3). In the United States, exposure to secondhand smoke is thought to cause about 46,000 deaths from heart disease each year (3). Pregnant women exposed to secondhand smoke are at risk of having a baby with low birth weight (1). Children exposed to secondhand smoke are at an increased risk of SIDS, ear infections, colds, pneumonia, bronchitis, and more severe asthma. Being exposed to secondhand smoke slows the growth of children’s lungs and can cause them to cough, wheeze, and feel breathless (1, 3).

3. 1. Is smoking addictive?

      
      Yes. Nicotine is a drug that is naturally present in the tobacco plant and is primarily responsible for a person’s addiction to tobacco products, including cigarettes. During smoking, nicotine enters the lungs and is absorbed quickly into the bloodstream and travels to the brain in a matter of seconds. Nicotine causes addiction to cigarettes and other tobacco products that is similar to the addiction produced by using drugs such as heroin and cocaine (10).

   2. How much nicotine is in cigarettes and cigars?

      Cigarettes, cigars, and other tobacco products vary widely in their content of nicotine, cancer-causing substances, and other toxicants. In a cigarette (which contains less than 1 gram of tobacco), the nicotine content can vary between 13.7 and 23.2 milligrams per gram of dry tobacco (11). In a cigar (which can contain as many as 20 grams of tobacco), the nicotine content can vary between 5.9 and 335.2 milligrams per gram of tobacco (12).
      The way a person smokes a tobacco product is more important than the nicotine content of the product in determining how much nicotine gets into the body. Nicotine is absorbed in the lungs and through the lining of the mouth. Increased levels of nicotine are absorbed by inhaling the smoke into the lungs and taking frequent and deep puffs.
   3. 

      1. Are other tobacco products, such as smokeless tobacco or pipe tobacco, harmful and addictive?

         
         Yes. All forms of tobacco are harmful and addictive. There is no safe tobacco product.
         In addition to regular cigarettes and cigars, other forms of tobacco include smokeless tobacco (also called chewing tobacco, snuff, and snus), pipes, hookahs (waterpipes), bidis, and kreteks. Although most research has focused on the harms of cigarette smoking, all forms of tobacco are harmful.
         All tobacco products contain nicotine and cancer-causing substances. Both smokeless tobacco and smoking tobacco are known to cause cancer in humans (3, 8). These products may also cause heart attacks, mouth problems, and other diseases.
         
         • Cigars:  Information about cigars and cancer is available in the NCI fact sheet Cigar Smoking and Cancer at http://www.cancer.gov/cancertopics/factsheet/Tobacco/cigars on the Internet.
         • Smokeless tobacco:  Information about smokeless tobacco and cancer can be found in the NCI fact sheet Smokeless Tobacco and Cancer athttp://www.cancer.gov/cancertopics/factsheet/Tobacco/smokeless on the Internet. 
         • Pipes: Pipe smoking causes lung cancer and increases the risk of cancers of the mouth, throat, larynx, and esophagus (8, 13).
         • Hookahs or waterpipes (other names include argileh, ghelyoon, hubble bubble, shisha, boory, goza, and narghile): A hookah is a device used to smoke tobacco. The smoke passes through a partially filled water bowl before being inhaled by the smoker. Some people think hookah smoking is less harmful and addictive than smoking regular cigarettes (14), but all forms of tobacco smoking are harmful and addictive. Tobacco smoke, including the smoke produced by a hookah, contains harmful chemicals such as carbon monoxide and cancer-causing substances (15).
         • Bidis: A bidi is a flavored cigarette made by rolling tobacco in a dried leaf from the tendu tree, which is native to India. Bidi use is associated with heart attacks and cancers of the mouth, throat, larynx, esophagus, and lung (8, 16).
         • Kreteks: A kretek is a cigarette made with a mixture of tobacco and cloves. Smoking kreteks is associated with lung cancer and other lung diseases (16).

         • Is there a tobacco product that is less hazardous than cigarettes?

           All tobacco products are harmful and cause cancer, and the use of these products is strongly discouraged. There is no safe level of tobacco use. People who use any type of tobacco product should be urged to quit. For help with quitting, refer to the NCI fact sheet Where To Get Help When You Decide To Quit Smoking at

         • What are the immediate benefits of quitting smoking?

           The immediate health benefits of quitting smoking are substantial:
           • Heart rate and blood pressure, which are abnormally high while smoking, begin to return to normal.
           • Within a few hours, the level of carbon monoxide in the blood begins to decline. (Carbon monoxide reduces the blood’s ability to carry oxygen.)
           • Within a few weeks, people who quit smoking have improved circulation, produce less phlegm, and don’t cough or wheeze as often.
           • Within several months of quitting, people can expect substantial improvements in lung function (17).
           • In addition, people who quit smoking will have an improved sense of smell, and food will taste better.

           • What are the long-term benefits of quitting smoking?

             Quitting smoking reduces the risk of cancer and other diseases, such as heart disease and COPD, caused by smoking.
             People who quit smoking, regardless of their age, are less likely than those who continue to smoke to die from smoking-related illness:
             • Quitting at age 30: Studies have shown that smokers who quit at about age 30 reduce their chance of dying prematurely from smoking-related diseases by more than 90 percent (18, 19).
             • Quitting at age 50: People who quit at about age 50 reduce their risk of dying prematurely by 50 percent compared with those who continue to smoke (19).
             • Quitting at age 60: Even people who quit at about age 60 or older live longer than those who continue to smoke (19).

             • 1. Does quitting smoking lower the risk of cancer?

                  
                  Yes. Quitting smoking reduces the risk of developing and dying from cancer. However, it takes a number of years after quitting for the risk of cancer to start to decline. This benefit increases the longer a person remains smoke free (2).
                  The risk of premature death and the chance of developing cancer from smoking cigarettes depend on many factors, including the number of years a person smokes, the number of cigarettes he or she smokes per day, the age at which he or she began smoking, and whether or not he or she was already ill at the time of quitting. For people who have already developed cancer, quitting smoking reduces the risk of developing a second cancer (20–22).

               2. 1. .

Drinking Alcohol: Health Boost or Health Risk?

When it comes to alcohol, how much is too much? Find out what the experts recommend and how to recognize the signs that you're drinking too much.

A large number of studies have shown that moderate alcohol intake can lower the risk of cardiovascular disease in men and women. Moderate drinking means one drink per day for women and one to two for men, says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. “The difference in amounts is because of how men and women metabolize alcohol,” Dr. Novey explains.

“When you say one drink, the size of that drink matters,” Novey adds. According to the U.S. Department of Agriculture one drink is equal to:

• 12 ounces of beer or
• 5 ounces of wine or
• 1½ ounces of spirits (hard liquor such as gin or whiskey, 80-proof)

The Dangers of Drinking Too Much

Unfortunately, some people can’t stop at just one or two drinks. Too much alcohol can result in serious health consequences. Heavy alcohol intake can damage the liver, causing cirrhosis, a fatal disease. Excessive drinking also can raise blood pressure and damage the heart, and is linked to many different cancers, including mouth, esophagus, breast, prostate, and colorectal cancers. The health risks are even greater for those who not only drink but smoke as well.

The consequences of excessive drinking can be serious not only for the alcoholic, but also for their friends, family, and even innocent bystanders. According to the National Institute of Alcohol Abuse and Alcoholism, more than 16,000 people die each year in automobile accidents that involve drunken drivers. Other data indicates that one in three violent crimes involves the use of alcohol and as many as three out of four violent incidents against a spouse involve alcohol. “Alcohol is a depressant. It makes people sad over time, not happy,” Novey says. Whendepressed, people can do some rather unfortunate things to themselves and their loved ones.

Other signs of a drinking problem:

1. You find you can’t stop drinking once you start.

2. You are having problems at work or at school.

3. Other people notice your drinking and comment on it.

4. You cant remember what you did when you were drinking alcohol. 

. Moderation Rules

Consuming no more than one drink a day for women and no more than two drinks for men is safe, and perhaps even heart healthy. On the other hand, excessive drinking can have serious consequences. If you think you may have a drinking problem or suspect that someone you love does, seek professional help. Contact your family physician or a support group for substance abuse before irreparable damage is done.

6 ways to train/ make abs:

1.Do crunches: DO crunches at least 70-100 per day if u are just starting then u can start from 20-40 per day .

2. WEIGHTED PLANK:

Target muscles: Transverse Abdominis and Core

Lie facedown on the floor, resting on your elbows and toes

Make sure that your elbows are shoulder-width apart and at a 90 degree angle from your shoulders

Pull your abs in tight and keep your back flat

Have someone assist you by positioning a plate on your lower back

Hold the movement for 60 seconds

Repeat 3 times

*When the movement becomes easy keep increasing the time by 10 seconds 

3. SWISS BALL JACKKNIFE

Target muscles: Transverse Abdominis and Lower Abs

Begin in a press-up position with your feet resting on a Swiss ball.

Your body should form a straight line from feet to head.

Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees. 

Return to the starting position.

10-12 reps x 3 sets

4. PLANK WITH OBLIQUE CRUNCH

Target muscles: transverse abdominis and obliques

Start in the plank position then slowly bring your left knee towards your left elbow.

The obliques should contract at the top of the movement.

Repeat the movement for the opposite side.

12–15 reps each side x 3 sets

5. V-UP

Target muscles: Upper and lower abs

Lie on your back with arms and legs outstretched.

Keeping them straight, bring your arms and legs together by crunching up from the abs.

Hands and feet should meet in the middle.

6. HANGING SIDE KNEE RAISE

Target muscles: Lower abs, and obliques

Hang from an overhead bar with hands shoulder width apart.

Keep knees together and raise towards right underarm. 

Hold the position for a few seconds before lowering leg. 

Return to the starting position and raise knees towards left underarm. 

12-15 reps x 3 sets

* Add a light weight between your feet to make the movement more difficult 

Five healthy foods you should eat :

1.Olive oil: The main benefit of olive oil is it lowers the BAD cholesterol and raises GOOD cholesterol it is also packed with antioxidants called phenols,which may protect artery from cholesterol build up .

Researchers even discovered recently that olive oil acts an anti-inflammatory,which further protects your heart,and rest of ur body too.

2.Green beans : Researchers found that women who increases their fiber intake generally lost weight while woman who decreased the fiber in their diets gain.The scientists boiled the findings into a single weight-loss formula :boosting fiber by 8gm for every 1000 calories consumed resulted in loosing about 4 and half  pounds over the course of the study

3.Salmons:

The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

4. Blueberries:

Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition. The diverse range of polyphenols—health-promoting plant compounds that include anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits.

5. Watermelon:

Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent), salad greens (90 percent) and strawberries (91 percent).