See also: Eating Smart & Woman's World
By Denise Litz-Walters, RRT
More help is available for smokers.
Chances are if you read past this first sentence you or someone you know wants to quit smoking. Anyone who has thrown a pack of cigarettes away in the morning only to end up digging for those cigarettes in the afternoon knows full well that the habit is extremely difficult to overcome. You may have tried white-knuckling your way through a number of methods, but now new drugs and resources available.
Twenty-two percent of Americans smoke. Seventy percent of these smokers would like to quit. Most have tried six to nine times, but smoking is more than a “bad habit”—it is an addiction.
Studies show that smokers are far more successful using a combination of cessation methods rather than a singular approach.
First of all, don’t go it alone. If willpower was all you needed you wouldn’t be reading this article because you’d already have quit. Get help, get informed, and surround yourself with supportive people.
The benefits of quitting smoking are realized quickly. Just consider the health benefits that come from even one day without cigarettes:
After a few days or weeks of not smoking you’ll experience:
After several weeks to nine months, you’ll have:
Studies show that nicotine-replacement therapy, coupled with support, increases success rates. Nicotine replacements are available in several forms including: gum, lozenges, nasal spray, inhaler, and the patch. Two prescription drugs are used alone or in conjunction with nicotine replacement to further increase a smoker’s chance of quitting smoking for good. Zyban® works at the neurological level, reducing the craving for nicotine in any form. The newest drug on the market is Chantix®. It is believed that Chantix® blocks nicotine from attaching to receptors in the brain.
When you are ready to quit, talk to your doctor. Get support. The American Lung Association has many resources on its website, www.lungusa.org. Twelve-Step meetings are listed on www.nicotine-anonymous.org. It’s never too late.
(Ms. Litz-Walters is Director of Clinical Respiratory Services for Cape Medical Supply, Inc.)
By Roy (Truth) Carter
Hello there, how are you?
Today we will discuss the proper manner in which to instill a stretching component into your daily exercise regimen.
Why must we stretch, you may inquire? That is a topic we will take up in a little while. However, to begin with, let me introduce myself. My name is the Truth, the ol’ Truth, and nothing but the Truth, so help me. I am not entirely sure just why they asked me to do this section, since I have no formal background in exercise programs. The only reason I can surmise is I do tend to get stretched quite a bit, by just about everyone. So I guess it’s my experience they seek.
Now, as to your question about why to stretch. Why add stretching to an exercise program that already seems to involve too much time? The answer is really quite simple. Stretching provides your body with the flexibility to perform an exercise routine or athletic event to its fullest ability. This flexibility also helps the body avoid the type of injury that may become chronic, nagging and very difficult to resolve.
So you can pull a muscle, but you can only stretch me. Although, on second consideration, you can pull a leg.
Just how do we incorporate this stretching into our daily routine of exercise, you now ask? Well the beauty of this is that it can become part of the program naturally while only adding a smidgen of time. You look at me in disbelief! Remember who I am. I am incapable of even a small white lie. Imagine the trouble that has gotten me into. So trust me.
You should begin your exercise program with a warmup period that seamlessly moves into some static and dynamic stretching. This should take five to 10 minutes. You now are ready to commence the exercise or training period that should last 30 minutes to an hour.
There should be a cooldown period after the exercise that, again, should last five to 10 minutes. That’s when you slowly bring your heart rate down, followed by some more static then dynamic stretching. You see, it naturally fits into your whole program. This regimen should help prevent cramping, soreness, tightness and fatigue. Trust me, I’m not kidding (I can’t, you know).
Now, static stretching is what you see many people doing. With this type of stretching, you assume a position that stretches a specific muscle and hold it for 45 to 60 seconds. You will feel it relax during this time, and you should take up any slack when this happens. It should feel slightly uncomfortable, but should not involve any pain. If you do this correctly, one good stretch per muscle is all you need.
Dynamic stretching, on the other hand, involves slow, rhythmic motions of the joint through its full range, and rotational motion of the trunk. This is why it is recommended that dynamic stretching follows the static exercise. You may injure yourself if you try to move the joint in its full range before you have stretched into it.
So there you are. You have entrusted me with the job of giving you information on how to properly stretch and I have fulfilled that purpose. Now you will go on your way, stretching and exercising, and I will go on mine.
Honestly, it’s been a pleasure.
(Mr. Carter is a physical therapist for Bayada Nurses. He can be reached at 781-831-0347.
By Jamie Nash, DC
An educator since 1969, Ms. Linda recently retired from her career as a primary school teacher. With tears of gratitude in her eyes she told me a story related to her by a parent of one of her students.
While sitting at dinner, the topic of Ms. Linda’s retirement came up and the conversation began like this:
Student: “It just wasn’t fair.”
Parent: “What wasn’t fair?”
Student: “That I won’t get to have her for five years like everyone else in the school.”
Ms. Linda taught computer skills to kindergarten through fifth grade. “Tell me more about Ms. Linda and why you are going to miss her so much,” the parent asked.
“Well, she likes happy faces, silly socks and wears antenna tiaras once in a while. She plays instruments like the accordion and saxophone. She loves to kayak, and on the first day of class she told us she has only One Rule. This rule is sooo important, that even she obeys it. She said that if anyone sees her break this rule she would like them to tell her so she can figure out a way to make it better. We like her because she knows she can make mistakes, too, and she’s not afraid to be honest even when she has to face the consequences.”
As Ms. Linda told me this story, she seemed to wake up to how truly important her rule was, and how meaningful her presence had become in the lives of each and every child she taught. She was remembering why she had chosen to help children in the first place. At her retirement party, it was clear that Ms. Linda has reached not only the lives of many children, but also her peers. In reflecting upon her career she also touched upon the ups and downs through which any community of people routinely supports each other.
Some might say that one person really can make a difference, and I would venture a guess that Ms. Linda has and will continue to do so in a very positive way. She lives life in the moment and is not afraid to strive daily to demonstrate her One Rule:
“Be Kind.”
(Dr. Nash is a Certified Network Chiropractor in South Dennis, 508-394-9355.)