1.1 HEALTH 1.1.1 Good health 1.1.2 Importance of Good Health 1.2 HYGIENE 1.2.1 Why is hand washing so important? 1.3 BODY ODOUR 1.3.1 What causes body odour? 1.3.2 How can I reduce body odour? 1.4 FATIGUE 1.5 HEADACHES 1.6 MOBILE PHONE AND HEALTH PROBLEMS 1.7 SMOKING & HEALTH PROBLEMS 1.7.1 How do cigarettes damage health? / Why smoking is dangerous? 1.7.2 Diseases caused by smoking 1.7.3 Why you should quit smoking right now! 1.7.4 What are the benefits of quit smoking? 1.7.5 Quick tips to help you quit smoking 1.1 HEALTH: According to World Health Organization (WHO), in 1948, Health was defined as being "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". 1.1.1 GOOD HEALTH: Health concerns both physical and emotional well-being. 1. Physical good health: Physical good health means that your body is functioning as it should, without pain, discomfort, or lack of capabilities. Causes of physical ill health include injuries, disease, diet, stress, old age and genetics. Children who partake in regular physical exercise: -Remain mentally alert and have enhanced levels of concentration in work / study -Are more likely to be active adults -Have a reduced risk of heart disease -Experience a boost in confidence and self-esteem Obviously, if you feel physically and mentally healthy, you can be more productive, as well as happier in your life. Opposite of Good Health is Illness. Figure 1.1-4 Illness. 1.2 HYGIENE: Hygiene refers to the set of practices associated with the preservation of health and healthy living. Hygiene is the practice of keeping the body clean to prevent infection and illness, and the avoidance of contact with infectious agents. By cleaning the body, dead skin cells are washed away with the germs, reducing their chance of entering the body. In medicine, hygiene practices are employed to reduce the incidence and spreading of disease. Hygiene practices include: -bathing, -brushing and flossing teeth, -washing hands especially before eating, -washing food before it is eaten, -cleaning food preparation utensils and surfaces before and after preparing meals, and many others. This may help prevent infection and illness. Figure 1.2-1 Hygene Figure 1.2-2 Healthcare 1.2.1 WHY IS HAND WASHING SO IMPORTANT? A delicious mud pie, a good-luck rock, or a friendly frog are just a few of the presents kids love to bring home to Mom and Dad. But behind these adorable gifts, millions of germs could be lurking. Kids don't always listen when you tell them to wash their hands before eating, but it's a message worth repeating. Hand washing is by far the best way to prevent germs from spreading and to keep your kids from getting sick. Hand washing is so important, because---- 1. The best prevention against disease is hand washing. 2. Hand washing can prevent the transmission of many types of germs: bacteria, viruses and fungi. 3. Some of the illnesses that hand washing can help prevent are: -the common cold (rhinovirus) -the flu (influenza) -stomach illnesses (caused by Shigella, Salmonella, E. coli) -Hepatitis A The first line of defense against germs: Germs can be transmitted many ways, including:  touching dirty hands  changing dirty diapers  through contaminated water and food  through droplets released during a cough or a sneeze  via contaminated surfaces  through contact with a sick person's body fluids When kids come into contact with germs, they can unknowingly become infected simply by touching their eyes, nose, or mouth. And once they're infected, it's usually just a matter of time before the whole family comes down with the same illness. Good hand washing is the first line of defense against the spread of many illnesses, from the common cold to more serious illnesses such as meningitis, bronchiolitis, influenza, hepatitis A, and most types of infectious diarrhea. When to wash our hands? To minimize the germs passed around your family, make frequent hand washing a rule for everyone, especially: We should wash our hands thoroughly:  Before eating, preparing or handling food.  Before and after caring for someone who is sick  Before and after treating a cut or wound  After using the toilet (The most important time to remember to wash your hands)  After changing diapers or cleaning up a child who has used the toilet  After coughing, sneezing, or blowing your nose.  After touching animal (including family pets) or animal waste  After handling rubbish, garbage or working in the garden  after cleaning around the house  after being outside (playing, gardening, walking the dog, etc.)  After handling money. Don't underestimate the power of hand washing! The few seconds you spend at the sink could save you trips to the doctor's office. The right way to wash our hands….  Wet your hands with clean, running water (warm or cold) and apply soap; make sure to use a lot of soap.  Use warm water for better result.  Rub hands together vigorously to make lather and scrub them well; be sure to scrub the backs of your hands, between your fingers, and under your nails.  Continue rubbing your hands for 20 seconds, Need a timer? Hum the "Happy Birthday" song from beginning to end twice.  The most important part of your hands to wash is under the fingernails.  Rinse your hands well under running water.  After washing hands, dry your hands using a clean towel or air dry them. 1.3 FATIGUE: Fatigue as a concept is extremely hard to define, since everybody has their own idea of what being tired means. Everybody is tired once in a while - the most common reason is, of course, lack of sleep. Fatigue can also be caused by a wide range of illnesses and diseases. In such cases, a person usually finds they suddenly (or even gradually) need more rest and sleep. This may affect their performance at work. Fatigue is also common when you are feeling down. What causes fatigue? There are a number of conditions that cause fatigue - some of the most common are listed below. o Lack of sleep. o Iron deficiency anaemia. o Infections such as flu. o Depression. o Cancer. o Low metabolism (when the body is slow to turn food into energy). o High metabolism (when the body is v„yU to turn food into energy). o Diabetes (a condition where the blood sugar level is higher than normal). 1.4 HEADACHES: Reviewed by Dr Reginald Odbert, GP Click This Link WHAT IS A HEADACHE? There is no single cause for headaches and, while they are painful and annoying, the majority of headaches do not indicate that there is a serious problem. Headaches involve mild to severe pain in one or more parts of the head as well as the back of the neck. There are many different types of headache patterns and a variety of causes. While painful and annoying, the majority of headaches do not indicate a serious disorder and, in non-chronic cases, may be relieved by medicines and/or changes in lifestyle. WHAT CAN YOU DO TO HELP YOURSELF? If the doctor has examined you without finding any serious cause for the headaches, these tips should prove helpful:  Avoid excessive use of alcohol and tobacco.  Engage in correct posture while sitting and working. The type of chair you use is important. It should be one that maximises comfort and good posture and may need to be adjusted to suit your needs.  Perform relaxation techniques on a consistent basis.  Get plenty of fresh air and exercise.  Some people find that taking the natural herbal treatment Feverfew is very effective at reducing or preventing their headaches occurring. This needs to be taken daily – even if no headache is present – to have an effect. Consult your GP before starting this.  For migraine headaches, symptoms may be reduced by:  Resting in a quiet room with the lights turned off.  Avoiding food or drink in your diet that have been identified as having possible factors associated with migraine headaches. Headache: http://www.medicinenet.com/headache/page4.htm Headache is a term used to describe aching or pain that occurs in one or more areas of the head, face, mouth, or neck. Headache can be chronic, recurrent, or occasional. The pain can be mild or severe enough to disrupt daily activities. Headaches involve the network of nerve fibers in the tissues, muscles, and blood vessels located in the head and at the base of the skull. Types of Headaches: There are three major categories of headaches: 1. Primary headaches, 2. Secondary headaches, and 3. Cranial neuralgias, facial pain, and other headaches 1. Primary headache: Primary headache accounts for about 90% of all headaches. There are three types of primary headache: tension headache, cluster headache, and migraine. A. Tension headache is the most common type of primary headache. Episodes usually begin in middle age and are often associated with the stresses, anxiety, and depression that can develop during these years. A tension-type headache is classified as a non-specific headache, which is not vascular or migrainous, and is not related to organic disease. It is caused by a tightening of the muscles at the back of the neck and of the face and scalp. Muscle contraction headache is a steady, mild headache, and is sometimes described as having a band-like distribution around the head. It can occur occasionally, or once or twice a month. The simple, episodic tension headache is often associated with fatigue and everyday stress. Sufferers rarely consult a physician for their headaches. Those who do seek the help of a physician have a chronic type of muscle contraction headache, which may be due to a psychological problem, hidden depression, or muscle spasms in the cervical or thoracic areas.http://www.tensionheadaches.com/definitions.html#tension' style='border: 1px solid #ccc;align:center;clear:both'; width=400px; /> What are the symptoms of tension headaches? The symptoms of tension headache are:  A pain that begins in the back of the head and upper neck as a band-like tightness or pressure.  Described as a band of pressure encircling the head with the most intense pain over the eyebrows.  The pain is usually mild (not disabling) and bilateral (affecting both sides of the head).  Not associated with an aura (see below) and are not associated with nausea, vomiting, or sensitivity to light and sound.  Usually occur sporadically (infrequently and without a pattern) but can occur frequently and even daily in some people.  Most people are able to function despite their tension headaches. B. Cluster headaches Cluster headaches are one-sided headaches that usually occur in or around one eye. They are typically of short duration, usually lasting several minutes to several hours at the most. They are named "cluster" because they occur in a group or series. The patient has tearing of the eye, nasal congestion, facial flushing, and constriction of the pupil on the side of the headache. The series may last several months, occurring more frequently in the fall and spring, and the headaches may disappear for several months or several years. Some forms of cluster headaches, however, occur chronically. Click This Link What are the symptoms of cluster headaches? Cluster headaches are headaches that come in groups (clusters) lasting weeks or months, separated by pain-free periods of months or years.  During the period in which the cluster headaches occur, pain typically occurs once or twice daily, but some patients may experience pain more than twice daily.  Each episode of pain lasts from 30 minutes to an hour and a half.  Attacks tend to occur at about the same time every day and often awaken the patient at night from a sound sleep.  The pain typically is excruciating and located around or behind one eye.  Some patients describe the pain as feeling like a hot poker in the eye. The affected eye may become red, inflamed, and watery.  The nose on the affected side may become congested and runny. Unlike patients with migraine headaches, patients with cluster headaches tend to be restless. They often pace the floor, bang their heads against a wall, and can be driven to desperate measures. Cluster headaches are much more common in males than females. C. Migraine headache: A migraine headache is a throbbing or pulsating headache that is often one sided (unilateral) and associated with nausea; vomiting; sensitivity to light, sound, and smells; sleep disruption; and depression. Attacks are often recurrent and tend to become less severe as the migraine sufferer ages. There are several kinds of migraine headaches. They include: Abdominal migraine - a type of migraine in which the pain is over the upper part of the abdomen and lasts a few hours. It is most common in female children. Diagnosis is easily made because of the family history of migraine, the infrequency of the attacks, and the frequent simultaneous occurrence of headache. If it remains undiagnosed, however, the patient may be subjected to unnecessary surgery for abdominal complaints. Basilar artery migraine - a type of migraine that can occur in younger people, with the headache most often limited to the back of the head. The symptoms are caused by a diminished blood supply to the parts of the brain supplied by the basilar artery. Besides nausea, patients may have double-vision, unsteady gait, slurred speech and may seem confused. During the headache, many lose consciousness. Often these patients are mistakenly thought to be drunk or mentally ill. A previous history of migraine is helpful in making the diagnosis. Hemiplegic migraine - a very rare form of migraine in which there is paralysis of the arm or leg on one side of the body. The paralysis can occur before, during, or after the onset of a headache. There is frequently a family history of headaches with similar types of attacks. The attacks are usually temporary, but they may be prolonged and can cause some permanent paralysis. Menstrual migraine - a migraine that commonly afflicts women at ovulation or during their monthly periods. A drop in estrogen levels during these times may be a precipitating cause. Ophthalmoplegic migraine - a rare type of headache that occurs in children or young adults. Associated with the headache, there is paralysis of the third nerve and there may be drooping of the eyelid, dilation of the pupils, and paralysis of the eye muscles. This is a temporary type of migraine, and patients usually have a family history of similar attacks. Sinus Headaches The area affected by sinus headache is usually above the eyes (frontal sinus) or below the eyes (maxillary sinus). Sinus headaches often follow an upper respiratory infection which blocks the sinuses. The pain is caused by a stretching of the lining of the open cavities and the formation of pus within the sinuses that can't drain. Often the areas above or below the eyes, where the sinuses are located, are very tender. Acute sinusitis, associated with a fever and a blocked sinus, can cause acute head pain. 2. Secondary headache: Secondary headache is associated with an underlying condition such as cerebrovascular disease, head trauma, infection, tumor, and metabolic disorder (e.g., diabetes, thyroid disease). Head pain also can result from syndromes involving the eyes, ears, neck, teeth, or sinuses. In these cases, the underlying condition must be diagnosed and treated. Also, certain types of medication produce headache as a side effect. 1.5 BODY ODOUR: Written by Dr Hilary Jones Click This Link Body odour is never pleasant, and we've all been crammed on a train or been in a busy shopping centre and noticed the distinctive smell of stale sweat. Men sweat more than women, so it's no surprise they are the worst offenders. But is it a case of poor hygiene or do some people have a medical condition that makes them sweat more than average? A blind spot for smells Strange as it may seem, many people with bad body odour are unaware (AbewnZ) that they smell. Scientific research has shown that some people cannot detect certain molecules. Their nostrils may be able to register the smell of garlic or curry, but not the smell emanating from their armpits. 1.5.1 WHAT CAUSES BODY ODOUR? Everybody sweats. We have to. Perspiration is the body's biological way of cooling down. Sweat itself does not smell, but it is a wonderful culture for the bacteria that live on our skin. The bacteria break down sweat into aromatic fatty acids, which produce the unpleasant odour. Figure 1.5-1 Unpleasant odour caused by armpit sweat. This means body odour can be tackled by:  Reducing the amount of sweat  Treating the bacteria that produce the odour. Medical conditions such as thyroid disease and carcinoid syndrome can cause excessive sweating, as can the side-effects of some medicines, eg antidepressants. 1.5.2 HOW CAN I REDUCE BODY ODOUR? 1. Wash with soap daily, particularly your armpits, groin (KzPwK) and feet where there are many sweat producing glands. Washing removes sweat and reduces the numbers of bacteria that act upon it. 2. Some people have more sweat and oil producing glands than others. If you sweat a lot, you may need to shower two or more times a day. 3. The use of antiperspirants (Nvg `~ixKviK) and deodorants (Rexona Deo) should be routine. It's worth trying a few because they have different active ingredients, and you'll find some work better than others. Deodorants work by masking the smell of sweat with fragrance, while antiperspirants reduce the amount of sweat your body produces. Roll-ons tend to be more effective for heavy sweating. Figure 1.5-1 Use of antiperspirants (Nvg `~ixKviK) and deodorants (Rexona Deo) is healpful to reduce odour. 4. Another useful trick is to shave your armpits. Armpit hair provides a greater surface area for sweat to adhere to and gives the bacteria a fertile breeding ground. 5. It is also essential to wash clothes thoroughly; particularly clothing that comes into contact with sweaty areas such as socks, underwear and shirts. 6. Never wear yesterday's clothes. However clean your body is, the clothes will retain the smell of yesterday's sweat. Help from the chemist You can get an antibacterial and antiseptic solution called chlorhexidine 0.05% solution from pharmacies. Applied daily, it significantly reduces the number of bacteria, although it has no effect on sweating itself. Another remedy you can get without a prescription is 20% aluminium chloride solution, otherwise known as Anhydrol Forte and Driclor.  You apply to it your armpits, feet etc before you go to bed each night. This is because sweating stops when you sleep, so the solution will be more effective.  The liquid gets into the openings of the sweat glands causing them to swell up and block.  You wash it off in the morning, and don't reapply until the next bedtime.  Never apply the solution after shaving because it will irritate the skin.  You use the product every night to start with, and then reduce it as you stop sweating to every other night or once or twice a week. Treatment of severe sweating There are a couple of surgical options for severe sweating (hyperhidrosis) which can't be controlled by over-the-counter products. One is to remove a triangular area of skin in the apex of the armpit under local anaesthetic. A small piece measuring 4cm by 1.5cm is cut out, destroying the most troublesome sweat glands. A modern variation on this procedure is liposuction to suck out the sweat glands from the deeper layers of skin. Keyhole surgery Another type of surgery is called trans-thoracic sympathectomy. It's done under general anaesthetic and uses keyhole surgery to destroy the nerves that control sweating. The surgeon makes an incision in your armpit and passes a fine needle under the second, third and fourth ribs on each side. An electrical current then kills off the nerves. The success rate is about 40 per cent, but because the body still has to sweat, some people experience increased sweating from their chest, abdomen and back after the op. It's important to understand this before undergoing surgery, because it cannot be reversed. Botox Botulinum toxin is a recent alternative to surgery. Known as Botox, it's more often used as a treatment for facial frown lines. Botox is only licensed as a treatment for excessive sweating from the armpit (axillary hyperhidrosis), so it can't be used for sweaty hands and feet. A small amount of the toxin is injected into multiple sites in the skin at the apex of the armpit. Although the results only last a few weeks, it's an effective and safe treatment. If you're thinking about surgery, you could try Botox to see how effective an operation would be, and whether blocking sweat glands in your armpits causes excessive sweating elsewhere. 1.6 MOBILE PHONE AND HEALTH PROBLEMS Life without a cell-phone…….… How did we survive without them? Click This Link Various studies indicate that the emissions from a cell phone can be extremely harmful, causing genetic damage, tumors, memory loss, and increased blood pressure and weakening of the immune system. This is alarming information, and one has to take into account all these factors. 1.6.1 CELL PHONES AND HEALTH Though there is no evidence of cell phones causing cancer or any such illness, but the suspicion, or fear of the same is not baseless either. The electromagnetic radiation from cell phones does have a potential link to cancer. The fact that this radiation is invisible, intangible, and enters and leaves our bodies without our knowledge makes it even more intimidating. Possible hazards:  Two minutes of exposure to emissions from mobile phones can disable a safety barrier in blood causing proteins and toxins to leak into the brain, could increase chances of developing Alzheimer's multiple sclerosis and Parkinson's. (Scientists at Sweden's Lund University)  Scientists say exposure to the phones' low-level radiation causes red blood cells to leak hemoglobin and can lead to heart disease and kidney stones.  Recent studies suggesting a link between cell-phone use and brain tumors, and the possibility that the microwaves could ignite petroleum fumes at gas stations.  A cell phone unit, or communications tower, has so many of thee radiation emanating gadgets. This can be a problem for its immediate environment. Specific Health Concerns 1. Cancer / Tumors: Studies have been conducted suggesting that rats that have been exposed to microwaves similar to the sort generated by mobile phones but more powerful, showed breaks in their DNA which could indicate an adverse effect. Also, mice exposed to radiation for 18 months developed brain tumors. Though of course, these studies are not concrete proof. 2. Blood Pressure: It was observed that people using cell phones were prone to high blood pressure. Again, there isn't any concrete evidence of the same. 3. Pregnancy: A study at the University of Montpellier in France was carried out on 6000 chick embryos and suggested that the heavily exposed chick eggs were five times less likely to survive than the control group. This study raised questions about possible effects on pregnant women but it has not yet appeared in peer-reviewed scientific literature or been reproduced, so its findings are difficult to assess. 4. Headaches, Heating Effects, Fatigue: A study brought out that longer the people used mobile phones, the more likely they were to report symptoms such as hot ears, headaches and fatigue. The study did not include a control group (that is people who do not use mobile phones, to make a comparison); therefore the symptoms reported could have been caused by any number of other factors in the mobile phones users' environment, such as working with computers, stress, driving or reading. Figure 1.6-1 Headaches, Heating Effects, Fatigue caused by mobile phone. 5. Mental health: Another study looked at addictive, problematic use of cell phones and found a link between low self-esteem and problem cell phone use. A study measuring the link between cell phones and mental health found that teens who used cell phones the most were more likely to be anxious and depressed. 6. Posture (holding phone between raised shoulder and ear): Some researchers claim that holding a mobile phone between the raised shoulder and the ear could have a damaging effect on muscles, bones, tendons and discs. These problems would apply equally to a cordless phone or a landline phone as to a mobile phone and are the effect of bad posture. 7. Bacteria: Because of the close proximity to the mouth where germs can be passed from breathing, coughing and sneezing, most cell phones are crawling with bacteria. Additionally, many people use their phone everywhere, even in the bathroom. 8. Lack of sleep: One study found that some teen cell phone users are likely to be woken at night by incoming text messages or calls, and are therefore more likely to be tired and less able to focus throughout the day. 9. Memory: There have been various studies into the connection between mobile phones and memory loss. A study looked into the effect of radiofrequency (RF) on the section of rats' brains that is linked with the memory. The results showed that RF could modify signals in the cells in a part of the brain that is responsible for learning and short term memory. 10. Dishonesty: The Pew Internet & American Life Project found that 39 percent of cell users ages 18-29 say they are not always truthful about where they are when they are on the phone. 11. Expense: Parents often experience sticker shock when they receive the bill for their child’s cell phone. Special ring tones, text, picture and video messaging, downloadable games, overage minutes and connecting to the Internet can all be very expensive and heavily used by teens. 12. Mobile Phones and Children: Because of their smaller heads, thinner skulls and higher tissue conductivity, children may absorb more energy from a given phone than adults. 1.6.2 PREVENTION TIPS / HOW YOU USE CELL PHONE?  Cell phones should be used for emergencies, and not for long conversations.  A small chip-like cell phone microwave radiation protection device is available, which has the ability to absorb electromagnetic energy waves from your mobile phone. It helps in reducing the potential harmful effects of these emissions to the human body.  Using a mobile headset is a good idea, you don't have to hold phones next to your ears all the time  Use a hands free mobile car kit while driving, without taking your hands off the steering wheel THE WHO (World Health Organisation) RULES  Mobile phone users should limit their exposure to harmful radio frequencies by cutting the length of calls.  Hands-free devices cut exposure by keeping the instrument away from the head and body.  Driving cum mobile phone talking should be banned.  Mobile phones should not be used in Intensive Care Units of hospitals as they can pose a danger to patients by interfering with the working of pacemakers and defibrillators.  People with hearing aids should not use mobile phones.  Base stations, which have low powered antennae on their terrace to communicate with cell phones, should not be located near children's schools and playgrounds. CELL PHONES WHILE DRIVING Studies indicate that a lot of car accidents have happened, while the driver was on the phone. This is because while driving, one obviously needs to concentrate, and talking on a phone doesn't help. Some countries like Portugal have banned the use of cell phones, which may not be very practical, as their main use is to be reachable while you are on the move. Thus, it is important to take certain precautions while driving:  Position your phone within easy reach so that you don't have to take your eyes off the road.  Get to know the features of your cell phone - speed dial, redial, voice mail, they can be your lifesaver. But don't dial and drive at the same time. Use a hands free kit.  Avoid using a phone when road conditions are hazardous or traffic is heavy. You can let your voice mail take messages and then call back later.  Don't engage in stressful conversations that may distract your attention from the road.  Don't take notes or look up phone numbers whilst driving, wait till you can pull over.  User abbreviated speed dialing. In fact, voice activated dialing is even better. It leaves both hands free. Frequently called numbers can be programmed.  Have an answering machine installed that could take messages until you can return the calls. Let your co-passenger handle the calls if you are not travelling alone. 1.7 SMOKING & HEALTH PROBLEMS: Click This Link Click This Link "Smokers never become old, Because they die younger." 1.7.1 HOW DO CIGARETTES DAMAGE HEALTH? / WHY SMOKING IS DANGEROUS? Click This Link Cigarettes contain more than 4000 chemical compounds and at least 400 toxic substances. When you inhale, a cigarette burns at 700°C at the tip and around 60°C in the core. This heat breaks down the tobacco to produce various toxins. As a cigarette burns, the residues are concentrated towards the butt. The products that are most damaging are: 1. tar, a carcinogen (substance that causes cancer) 2. nicotine is addictive and increases cholesterol levels in your body 3. carbon monoxide reduces oxygen in the body 4. components of the gas and particulate phases cause chronic obstructive pulmonary disorder (COPD). The damage caused by smoking is influenced by:  the number of cigarettes smoked  whether the cigarette has a filter  how the tobacco has been prepared. How Smoking affects how long you live? Did you know? On average, each cigarette shortens a smoker's life by around 11 minutes. Research has shown that smoking reduces life expectancy by seven to eight years. Of the 300 people who die every day in the UK as a result of smoking, many are comparatively young smokers. The number of people under the age of 70 who die from smoking-related diseases exceeds the total figure for deaths caused by breast cancer, AIDS, traffic accidents and drug addiction. Non-smokers and ex-smokers can also look forward to a healthier old age than smokers. How can I give up smoking? Practical tips to help you stop smoking:  Make a date to give up and stick to it! Throw away all your tobacco, lighters and ashtrays.  Draw up a plan of action. Think about what could help you stop smoking, such as using a nicotine-replacement product, and have it ready before the date you plan to quit.  Keep busy to help take your mind off cigarettes. Try to change your routine, and avoid the shop where you usually buy cigarettes.  Get support and let your family and friends know that you are quitting. Some people find that talking to friends and relatives who have stopped can be helpful.  Treat yourself. If you can, use the money you are saving by not smoking to buy yourself something special. 1.7.2 MAJOR DISEASES CAUSED BY SMOKING How does smoking damage your heart? Smoking harms your heart by:  damaging the lining of your arteries, leading to a build up of fatty material (atheroma) and a reduced space for blood to pass through  the carbon monoxide in cigarette smoke reduces the amount of oxygen that the blood can carry to your heart and body  the nicotine in cigarettes stimulates your body to produce adrenaline, which makes your heart beat faster and raises blood pressure, so your heart has to work harder  makes your blood more likely to clot. All of these things increase the risk of developing coronary heart disease, or having a heart attack or stroke. A. Cardiovascular disease: Smoking is one of the major causes of cardiovascular disease and cardiovascular disease is the main cause of death. Cardiovascular disease is also known as heart and circulatory disease, which covers all diseases that affect the heart and circulation. This includes conditions such as- 1. Coronary heart disease (angina and heart attack), 2. Stroke. 1. Coronary heart disease: Coronary heart disease is caused by a gradual build up of fatty deposits in the walls of your coronary arteries, which can cause them to narrow. The medical term for this condition is atherosclerosis and the fatty material is known as atheroma. Over time, the artery may become so narrow that it can’t deliver enough oxygen to your heart, especially when you’re exerting yourself. This can lead to angina – a pain or discomfort in your chest. If a piece of this fatty material breaks away from the artery wall it can cause a clot to form, starving your heart of blood and oxygen. This is known as a heart attack. 2. Stroke: Your brain is given oxygen and essential nutrients by the arteries in your neck. If these arteries begin to narrow because of a build up of fatty material, it can affect your blood supply to your brain. A stroke happens when the artery carrying blood to your brain is blocked. Stroke can also be caused by bleeding from an artery into your brain. Stroke can affect the way your body works and the way you think. Blood clots in the heart and brain are the most common causes of sudden death. Smoking accelerates the hardening and narrowing process in your arteries: it starts earlier and blood clots are two to four times more likely. Hardening of the arteries is a process that develops over years, when cholesterol and other fats deposit in the arteries, leaving them narrow, blocked or rigid. When the arteries narrow (atherosclerosis), blood clots are likely to form. Cardiovascular disease can take many forms depending on which blood vessels are involved, and all of them are more common in people who smoke. Figure 1.7-1a Figure 1.7-1b The disease include- 1. Coronary thrombosis: a blood clot in the arteries supplying the heart, which can lead to a heart attack. Around 30 per cent are caused by smoking. 2. Cerebral thrombosis: the vessels to the brain can become blocked, which can lead to collapse, stroke and paralysis. Figure 1.7-1c Figure 1.7-1a, b & c Blood clots in the heart and brain are the most common causes of smoking. 3. If the kidney arteries are affected, then high blood pressure or kidney failure results. Figure 1.7-2 kidney arteries are affected by smoking and high blood pressure or kidney failure results. 4. Blockage to the vascular supply to the legs may lead to gangrene (Death and putrefaction of tissue usually due to a loss of blood supply) and amputation (The removal of a limb or other appendage or outgrowth of the body). Smokers tend to develop coronary thrombosis 10 years earlier than non-smokers, and make up 9 out of 10 heart bypass patients. Figure 1.7-2a gangrene. B. Cancer Smokers are more likely to get cancer than non-smokers. This is particularly true of lung cancer, throat cancer and mouth cancer, which hardly ever affect non-smokers. The link between smoking and lung cancer is clear. o 90% of lung cancer cases are due to smoking. o If no-one smoked, lung cancer would be a rare diagnosis - only 0.5% of people who've never touched a cigarette develop lung cancer. o One in ten moderate smokers and almost one in five heavy smokers (more than 15 cigarettes a day) will die of lung cancer. Figure 1.7-3a Figure 1.7-3 b Figure 1.7-3c Figure 1.7-3a, b & c Lung cancer caused by smoking. The more cigarettes you smoke in a day, and the longer you've smoked, the higher your risk of lung cancer. Similarly, the risk rises the deeper you inhale and the earlier in life you started smoking. For ex-smokers, it takes approximately 15 years before the risk of lung cancer drops to the same as that of a non-smoker. If you smoke, the risk of contracting mouth cancer is four times higher than for a non-smoker. Cancer can start in many areas of the mouth, with the most common being on or underneath the tongue, or on the lips Figure . Other types of cancer that are more common in smokers are:  bladder cancer  cancer of the oesophagus  cancer of the kidneys  cancer of the pancreas  cervical cancer Figure 1.7-3d &e mouth, tongue, lips & throat cancer. C. COPD: Chronic obstructive pulmonary disease (COPD) is a collective term for a group of conditions that block airflow and make breathing more difficult, such as: o Emphysema - breathlessness caused by damage to the air sacs (alveoli) Figure 1.7-4a o Chronic bronchitis - coughing with a lot of mucus that continues for at least three months. Figure 1.7-4b Figure 1.7-4a, b & c Emphysema - breathlessness caused by damage to the air sacs (alveoli). Smoking is the most common cause of COPD and is responsible for 80 percent of cases. It's estimated that 94 per cent of 20-a-day smokers have some emphysema when the lungs are examined after death, while more than 90 per cent of non-smokers have little or none. COPD typically starts between the ages of 35 and 45 when lung function starts to decline anyway. In smokers, the rate of decline in lung function can be three times the usual rate. As lung function declines, breathlessness begins. As the condition progresses, severe breathing problems can require hospital care. The final stage is death from slow and progressive breathlessness. D. Other risks caused by smoking: Did you know? A single cigarette can reduce the blood supply to your skin for over an hour.  Smoking raises blood pressure, which can cause hypertension (high blood pressure) - a risk factor for heart attacks and stroke.  Couples who smoke are more likely to have fertility problems than couples who are non-smokers.  Smoking worsens asthma and counteracts asthma medication by worsening the inflammation of the airways that the medicine tries to ease.  The blood vessels in the eye are sensitive and can be easily damaged by smoke, causing a bloodshot appearance and itchiness.  Heavy smokers are twice as likely to get macular degeneration, resulting in the gradual loss of eyesight.  Smokers run an increased risk of cataracts.  Smokers take 25 per cent more sick days year than non-smokers.  Smoking stains your teeth and gums.  Smoking increases your risk of periodontal disease, which causes swollen gums, bad breath and teeth to fall out.  Smoking causes an acid taste in the mouth and contributes to the development of ulcers.  Smoking also affects your looks: smokers have paler skin and more wrinkles. This is because smoking reduces the blood supply to the skin and lowers levels of vitamin A. E. Smoking and impotence For men in their 30s and 40s, smoking increases the risk of erectile dysfunction (ED) by about 50 per cent. Erection can't occur unless blood can flow freely into the penis, so these blood vessels have to be in good condition. Smoking can damage the blood vessels and cause them to degenerate: nicotine narrows the arteries that lead to the penis, reducing blood flow and the pressure of blood in the penis. This narrowing effect increases over time, so if you haven't got problems now, things could change later. Erection problems in smokers may be an early warning signal that cigarettes are already damaging other areas of the body - such as the blood vessels that supply the heart. Figure 1.7-5 Impotence caused by smoking. F. Smoking and others There are many health-related reasons to give up cigarettes - not just for smokers, but to protect those around you. Babies born to mothers who smoke during pregnancy are twice as likely to be born prematurely and with a low birth weight. Passive smoking What is second-hand smoke? This is when non-smokers inhale smoker’s second-hand smoke – it's also known as passive smoking. Second-hand smoke can be harmful, and research shows that non-smokers who live with smokers have a greater risk of heart disease than those who don’t live with smokers. The 'side-stream' smoke that comes off a cigarette between puffs carries a higher risk than directly inhaled smoke. Children who grow up in a home where one or both of their parents smoke have twice the risk of getting asthma and asthmatic bronchitis. They also have a higher risk of developing allergies. Infants under two years old are more prone to severe respiratory infections and cot death. For adults, passive smoking seems to increase the risk of lung cancer, but the evidence for an increased risk of heart disease is not yet conclusive. Thinking about quitting? As well as reducing your risk of getting a smoking-related illness, there are other benefits to quitting smoking.  General health improves - tiredness and headaches can be linked to smoking.  Your sense of taste and smell improve.  Your heart will be less strained and work more efficiently. Stopping smoking is the single biggest thing you can do to improve your health, but it's a difficult task. Smokers who are trying to kick their habit may be disappointed to find there's no single quit method that guarantees success. The weight of evidence suggests that smokers should set a date to stop, and do their best to quit completely from this point. On average it takes four to five attempts to give up, and there are a number of things that can help willpower: o Nicotine replacement treatment (NRT) in the form of gum, skin patches or nasal spray o Zyban (bupropion) is a medicine that's licensed to help smoking cessation o Behaviour modification programmes o Alternative therapies such as acupuncture and hypnosis. 1.7.3 WHY YOU SHOULD QUIT SMOKING RIGHT NOW! Click This Link Most people know that smoking can cause lung cancer, but it can also cause many other cancers and illnesses. 1. Smoking harms nearly every organ of your body, causing many diseases and reducing your health in general. 2. Quitting smoking has immediate as well as long-term benefits, reducing risks for diseases caused by smoking and improving your health in general. 3. Smoking cigarettes with lower tar and nicotine provides no clear benefit to health. 4. The list of diseases caused by smoking has been expanded to include abdominal aortic aneurysm, acute myeloid leukemia, cataract, cervical cancer, kidney cancer, pancreatic cancer, pneumonia, periodontitis, and stomach cancer. For example- Smoking kills around 114,000 people in the UK each year. Of these deaths, about 42,800 are from smoking-related cancers, 30,600 from cardiovascular (heart and circulation) disease and 29,100 die slowly from emphysema and other chronic lung diseases. Cardiovascular disease causes: • Poor circulation • Angina (chest pains) • Heart attacks • Stroke. 1.7.4 WHAT ARE THE BENEFITS OF QUIT SMOKING? 1. Within 30 minutes of stopping smoking, your blood pressure and pulse rate go back to normal. 2. Within 24 hours, your body will be clear of carbon monoxide and your lungs will start to clear some of the waste material from smoking. 3. In 2 or 3 days you will be able to taste and smell things better, and you will be able to breathe more easily. 4. Over the next few weeks and months your circulation will improve, and your lungs will gradually start to work better. 5. By a year after you have stopped your risk of a heart attack falls to about half that of a smoker. 6. By 10 year after smoking, your risk of lung cancer will have halved compared to someone who still smokes. 7. After 15 years of not smoking, your risk of a heart attack will be similar to someone who has never smoked. 1.7.5 QUICK TIPS TO HELP YOU QUIT SMOKING: Click This Link 1. Desire to Quit Smoking is a Starting Point: It is important to not confuse the word desire with willpower. Desire is merely the wanting or longing for something while willpower addresses self-control. The desire to quit smoking is a verb while having the willpower to quit smoking is a noun. Quit smoking tip #1 directly addresses the desire to quit smoking. By having the desire to quit smoking you can begin your journey to a smoke free healthier life. We all desire things, some are far more out of reach than others. When you have the desire to quit smoking rest assured this is a desire that can be acted upon and satisfied. By having the desire to quit smoking you can then take the next step along with any subsequent steps that lead you down the road to a smoke free life. The desire for things typically have to do with things that are lacking from our own lives or the lives of ones we love. In this case you are trying to give up a habit that is controlling and damaging your body to the extent where it could possibly shorten your life dramatically. 2. Know the Dangers of Smoking: It is hard to believe that our government would allow the sale of a product that is so harmful to society. Ultimately people who smoke have chosen to do so and there can be severe consequences to smoking. There is no shortage of information on the negative effects that smoking has on the body. Use this for your advantage by researching the dangers of smoking and adding them to your list of reasons to quit. Smoking cigarettes effects almost every major organ of the body and is responsible for over 400,000 deaths a year within the United States. There is no denying that there are dangers associated with smoking. There are a long list of diseases that are caused by smoking and this list continues to grow. Smoking has proven to affect many areas of the body such as; lungs, pancreas, cervix, gums, lips, mouth, kidneys, stomach, eyes, and the brain. Click the link for more information on the health effects of smoking on the body. 3. Build Self Confidence to Quit Smoking: Quitting smoking can be quite difficult, for most it is. Just thinking about quitting can make you feel nervous and fearful. Building self confidence is important in your efforts to quit smoking. Believe in yourself and if you have tried to quit before only to fail, know that most successful quitters had to quit several times before actually succeeding. Self confidence comes with being able to answer many of the questions that have to deal with why we smoke. For many of us we started smoking when we were young because it was the cool thing to do or someone we admired smoked. By the time a smoker realizes they want to quit the list of reasons why we smoke has grown. Self confidence can be built by knowing that you have a plan to deal with many of the reasons why and the urges to smoke. For example; if you smoke when feeling stressed you need to be aware that stress is a common occurrence and there is going to be stress. Find alternate methods to deal with stress that don't involve smoking. 4. Know the Why You Smoke: Knowing the reasons why you smoke helps prepare you for the day you quit. Many smokers don't have healthy habits to deal with many of the problems life throws their way, so they smoke to feel better or cope. By making a list of the things that bring on the urge to smoke, other than nicotine cravings, you can identify hot spots that may pose a potential threat and develop ways to handle them without smoking before you actually quit. This may sound like a lot of work but it takes less time than you actually think. After awhile you will begin to see patterns in your daily life that bring the urge to smoke, whether it be stress, anger, anxiety, and even hunger. Find healthy ways to deal with the issues that arise. Take a walk, hot shower or bath, meditate, do stretching exercises, most importantly deal with the root cause and don't cover it up by giving into the idea or belief that having a cigarette will make you feel better. 5. Admit Your Have an Addiction: Wanting to quit smoking and quitting are two different things. In order to prepare yourself for quitting you need to admit you have a problem. “You are addicted to nicotine and the habit of smoking.” For one reason or another you have decided to quit smoking or at least considered quitting. There are many factors that can influence this decision in a person’s life but unless you admit that you have a problem it may be very difficult to quit. When we admit we have a problem especially with an addiction we are more prone to accept help. Overcoming addictions can be very difficult and nicotine addiction is no exception. With addictions usually come withdrawals after stopping the addictive behavior or substance. When you quit smoking you will be faced with multiple symptoms of withdrawal. Knowing what they are and how to handle them can greatly increase your chances of staying smoke free after quitting. It is important to be honest with yourself and know your strengths and limitations. Getting help when you need it can keep you from stumbling and having a cigarette. Don’t be fearful of the unknown; be prepared. 6. Set Your Focus on Quitting Smoking: By focusing on quitting smoking and the reasons why you want to quit can increase your chances of kicking the habit. The more intently you focus your efforts on quitting the more likely you will increase your desire to quit and discover many of the triggers that make you want to smoke. By knowing the triggers and effective ways to manage them you will be prepared when they come. Setting your focus on the issues that make you want to smoke will provide you a starting point for finding ways to combat the urge to smoke after quitting. Of course just by focusing on quitting smoking will make it painless when you quit but it will increase your odds of quitting. 7. Save the Money You Spend on Cigarettes: Supporting a smoking habit is by no means cheap. Depending on how much you smoke a person can easily spend $20 or more a week on cigarettes. Once you quit smoking put that money into a jar and watch it grow. After several months reward yourself with something you’ve been wanting. The cost of smoking has become routine for most and sometimes we don’t realize just how much our habit is costing us. Calculate how much you spend on cigarettes each week and start setting that money aside. You may be surprised just how much you are able to save. For a smoker that smokes one pack a day at $4 per pack that equates to $28 a week. In six months time you would accumulate over $700 in your jar. In a years time it would be well over $1400. I am sure you can think of much better things to spend that money on than a pack of cigarettes. Doing a cost analysis on what it costs to smoke can also be a reason to quit smoking. Once you see the bottom line and the benefit of quitting you will be more motivated in your resolve to quit smoking and stay quit. What can I do if my child is overweight? If you're concerned about your child's weight, find out whether they’re medically overweight. In England, about 3 in 10 children are overweight or obese. Being overweight can lead to serious health problems, such as: • high blood pressure (hypertension) • type 2 diabetes Assessing your child's weight You can assess your whole family’s weight using the healthy weight calculator. However, it can’t take some factors into account, for example, if your child is going through puberty. To find out if your child is a healthy weight, see your GP. They will check your child's weight and height, taking into account their age and sex. Your GP may also ask about: • how much activity your child does and their eating habits • any family history of weight problems • any underlying causes, such as an underactive thyroid (hypothyroidism) Losing weight If your child needs to lose weight, you can help by: • changing their diet • increasing how much exercise or physical activity they do Diet The advice below will help your child to eat a healthy, balanced diet. • Children should eat regular meals, including breakfast. • Avoid distractions while eating, such as the TV. • If possible, eat meals together as a family and all eat the same thing. • Your child should eat at least five portions of fruit and vegetables every day. See 5 a day and your family for advice about introducing more fruit and vegetables into your family’s diet. • Give your child fruit juice, squash and water to drink, instead of fizzy drinks. • Avoid giving your child food that is high in fat, sugar or salt, such as ready-prepared meals or takeaways. • Limit junk food, such as crisps and sweets. Give your child healthy snacks instead, such as a box of raisins or raw carrot sticks. • Keep an eye on the portion sizes and snacks, to make sure your child isn’t eating too much. For more information, see What is a healthy, well-balanced diet? Unless your GP has given you a special eating plan, don't put your child on a severe diet to lose weight. Exercise and physical activity Children under five who can walk unaided should be physically active every day for at least 180 minutes (three hours), spread throughout the day, indoors or out. Children and young people aged 5-18 should do at least 60 minutes (one hour) of aerobic activity every day. This should include a mix of: • moderate-intensity activities, and • vigorous-intensity activities Children and young people who are overweight can improve their health by meeting the activity guidelines, even if they don’t lose weight. To reach a healthy weight, they may need to do more than the recommended 60 minutes of activity a day, as well as making changes to their diet.