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First of all, good health does not mean having six packs of abs. instead it means that you are not sick, you are not always tired and you have no problem with your daily workings. I am going to give you some tips to gain a good health. All the suggestions I gave here are common in most health related articles. But I explain here how you can follow them easily without having too much trouble.

1. Exercise
To get a good health, you do not have to spend your day in a gym. You can start with very simple exercise. The best thing is walking. You can start with 15 minutes of walking and follow it for 3-4 weeks. If you cannot do it every day, try at least 3-4 days per week. After a few weeks, increase the timing to 25-30 minutes. Do not walk too slowly. It is better if you can maintain fix timing. For example, if you start at evening, try to continue with evening. Do not alter the time unless you really have to. If you get a chance, you can try light running or swimming. These two are even better than walking.

2. Eating
Your food is very important for keeping your body in good shape. You already know the types of foods that give you fat. So it’s better if you can avoid them. But I am not asking you to leave all of those foods forever. I am also not suggesting you to maintain a food chart. What you need to do is to try to reduce the amount of the rich foods that you used to eat. You can start by eating one burger less in a week. Try do reduce one item per week. There is no meaning of quitting all of your favorite foods, just reduce the quantity.

3. Sleeping
If the first two work for your body, then this one works for you mind. To get a good health, you must have a good sleep. First of all, you have to sleep for at least 6 hours a day, but 8 is better. And always go to sleep in a fixed time.

Do not think of depressing events while you are trying to sleep. Try to avoid tension too. Instead, think something nice and calm. Over sleeping is as bad as less sleeping. There are other relevant things regarding to good health, but these are the most important and effective ones. Follow them accordingly and you will have a happy life very soon.

In fact smoking can affect adversely various parts of the anatomy of a person. It includes the eyes, nose, throat, heart, skin, blood, nose, and almost every part of the physique. Major diseases that can occur due to smoking habits are lung cancer, heart disease, bad breath, gum disease, depression, snoring, high blood pressure, diabetes, thyroid diseases, infertility, as well as harmful impacts on bones and joints.

Undesirable elements of cigarette are irritants, nicotine, carcinogen and carbon monoxide. Each of these elements affects the human anatomy in different styles and patterns. Irritants in cigarette include ammonia, formaldehyde and oxides. Usually it will adversely affect the respiratory tracts to swell. Another major smoking risk is carcinogens. Over 40 kinds of chemicals are found in cigarette. All these chemicals are carcinogenic that promotes cancerous elements in body. Respiratory systems of smokers are exposed to higher dangers of cancer. Mortality rates of such lung cancer are very high and largely depend on the number of cigarette packets smoked. Other risks involved in smoking are carbon monoxide and nicotine. The former incapacitates the capability of the blood to carry oxygen to heart.

It is time one think serious about smoking cessation in life.

Write a list of the reasons why you want to stop, and keep them with you. Refer to them when tempted to light up. You may wish to read a separate leaflet in this series called ‘Smoking – The Facts‘. This gives the reasons why smoking is so harmful and lists the benefits of stopping.

Set a date for stopping, and stop completely. (Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke less cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same. Therefore, it is usually best to stop once and for all from a set date.)

Tell everyone that you are giving up smoking. Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A ‘team’ effort may be easier than going it alone.

Get rid of ashtrays, lighters, and all cigarettes.

Be prepared for some withdrawal symptoms. When you stop smoking, you are likely to get symptoms which may include: nausea (feeling sick), headaches, anxiety, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours, and then gradually ease over 2-4 weeks.

Anticipate a cough. It is normal for a ‘smokers cough’ to get worse when you stop smoking (as the airways ‘come back to life’). Many people say that this makes them feel worse for a while after stopping smoking and makes them tempted to restart smoking. Resist this temptation! The cough usually gradually eases.

Be aware of situations in which you are most likely to want to smoke. In particular, drinking alcohol is often associated with failing in an attempt to stop smoking. You should consider not drinking much alcohol in the first few weeks after stopping smoking. Try changing your routine for the first few weeks. For example, don’t go to the pub for a while if that is a tempting place to smoke and drink alcohol. Also, if drinking tea and coffee are difficult times, try drinking mainly fruit juice and plenty of water instead.

Take one day at a time. Mark off each successful day on a calendar. Look at it when you feel tempted to smoke, and tell yourself that you don’t want to start all over again.

Be positive. You can tell people that you don’t smoke. You will smell better. After a few weeks you should feel better, taste your food more, and cough less. You will have more money. Perhaps put away the money you would have spent on cigarettes for treats.

Food. Some people worry about gaining weight when they give up smoking as the appetite may improve. Anticipate an increase in appetite, and try not to increase fatty or sugary foods as snacks. Try sugar-free gum and fruit instead.

Don’t despair if you fail. Examine the reasons why you felt it was more difficult at that particular time. It will make you stronger next time. On average, people who eventually stop smoking have made 3 or 4 previous attempts.

Stop Smoking Clinics are available on the NHS. They have a good success in helping people to stop smoking. Your doctor may refer you to one if you are keen to stop smoking but are finding it difficult to do so.

Various medicines can increase your chance of quitting. These include Nicotine Replacement Therapy (NRT) which comes as gums, sprays, patches, tablets, lozenges, and inhalers. You can buy NRT without a prescription. Also, medicines called bupropion (trade name ‘Zyban’) and varenicline (trade name ‘Champix) can help. These are available on prescription.