Happy New Year
The Hearty Healthy Countdown to the end of the year
TAKE THE PLEDGE
515581 people have taken the pledge
When you take a pledge to care of your heart, you help us take one more step towards our goal. So go on take the pledge and ask your loved ones to do the same.
I pledge to take care of my heart by following 5 simple solutions (Get Active, Quit Smoking, Beat Stress, Eat Healthy and Get A Heart Check)
KNOW YOUR HEART
You could save a life, maybe even your own, by simply recognizing the symptoms of a heart attack, which do not come with any notice, Read more…
Prevention is better than cure, we believe. And being well-informed is the first step of prevention. Heart disease is growing to be the leading fatality Read more…
BHB has a long term partnership with AIESEC and works with the organisation in taking the message of heart health to colleges and to the youth of this country.
NCC has a cadet base of 14,00,000 students who have all joined the BHB mission.
BHB conducts a series of free health camps with the Bhagidari initiative of the Delhi government.
BHB is an Associate National Member of the World Heart Federation, the global leader in the fight against heart disease.
BHB organised the Happy Heart Fest across 7 Apollo cities with J&J (One Touch) during World Heart Day September 2012.
BHB organised a heart-healthy workshop designed specially for working executives at the Benetton corporate office.
BHB was launched with Times of India in April 2010 with an extremely novel cover jacket.
Exercise a sure shot way to a healthy heart. According to doctors, exercising drastically reduces the chances of heart diseases.
Do whatever form of exercise that interests you- Walk, swim, skip, dance or do yoga. No matter what form of exercise you choose, it’s sure to get your heart healthy and healing.
Being active is not just essential for overall wellbeing (physical and mental) but it also improves your lifestyle.
Even if you’re not the type of person who likes exercising, once you start, you will instantly feel the benefits and even ask your loved ones to start exercising. On this website, you will find multiple ways to get moving, so keep checking for updates. However, if you have a history of heart disease, consult your doctor before you start on your exercise programme.QUICK FACTS ON PHYSICAL INACTIVITY
- Insufficient physical activity can be defined as less than five times 30 minutes of moderate activity per week, or less than three times 20 minutes of vigorous activity per week, or equivalent.
- Insufficient physical activity is the fourth leading risk factor for mortality.
- Approximately 3.2 million deaths and 32.1 million DALYs – representing about 2.1 per cent of global DALYs* – each year are attributable to insufficient physical activity.
- People who are insufficiently physically active have a 20 to 30 per cent increased risk of all-cause mortality compared to those who engage in at least 30 minutes of moderate intensity physical activity most days of the week.
- In 2008, 31.3 per cent of adults aged 15 or older (28.2 per cent men and 34.4 per cent women) were insufficiently physically active.
- The prevalence of insufficient physical activity is higher in high-income countries compared to low-income countries due to increased automation of work and use of vehicles for transport in high-income countries.
- High-income countries have more than double the prevalence of insufficient physical activity compared to low-income countries for both men and women, with 41 per cent of men and 48 per cent of women being insufficiently physically active in high-income countries compared to 18 per cent of men and 21 per cent of women in low-income countries.
* DALY- disability-adjusted life year is a measure of overall disease burden expressed as the number of years lost due to ill-health, disability or early death.
Source: Global Atlas on Cardiovascular Disease Prevention and Control. Mendis S, Puska P, Norrving B editors. World Health Organization (in collaboration with the World Heart Federation and World Stroke Organization), Geneva 2011.PHYSICAL INACTIVITY AND CARDIOVASCULAR DISEASE
The increasing urbanization and mechanization of the world has reduced our levels of physical activity. The World Health Organization believes that more than 60% of the global population is not sufficiently active.
If you are physically active you will increase your life span, regardless of any adverse inherited factors. Physical activity, at any age, protects against a multitude of chronic health problems including many forms of cardiovascular disease.
Physical activity protects you by regulating your weight and improving your body’s use of insulin. Being active is beneficial for your blood pressure, blood lipid levels, blood glucose levels, blood clotting factors, the health of your blood vessels and inflammation, which is powerful promoter of cardiovascular disease.
Studies show that doing more than 150 minutes (2 hours and 30 minutes) of moderate physical activity or an hour of vigorous physical activity every week will reduce your risk of coronary heart disease by about 30%.
Even if you have existing risk factors for cardiovascular disease, if you keep active the evidence suggests that this may lower your risk of premature death compared to inactive people with no risk factors for cardiovascular disease.
But if you do not keep active, the risk to your cardiovascular health is similar to that from hypertension, abnormal blood lipids and obesity.
A middle-aged woman doing less than one hour of exercise per week doubles her risk of dying from a cardiovascular event compared to a physically active woman of the same age.
The good news is that even small increases in physical fitness are associated with a significant reduction in cardiovascular risk, even if you have existing disease.
Physical activity and diabetes
If you develop diabetes you are at greater risk of developing cardiovascular disease. Physical activity is known to reduce the risk of developing Type 2 diabetes. This is particularly true if you are at high risk of diabetes.
If you do have diabetes, keeping physically active will better protect your heart.
One study showed that walking at least two hours a week reduced the incidence of premature death from cardiovascular disease by about 50%. In people with diabetes exercise is thought to improve blood glucose control, which reduces the negative impact of diabetes on vascular health.
Source: World Heart Federation. Link: http://www.world-heart-federation.org/cardiovascular-health/cardiovascular-disease-risk-factors/physical-inactivity/How much exercise do you need?
Doing regular physical activity reduces the risk of developing heart disease, stroke, high blood pressure, some cancers, type 2- diabetes and osteoporosis. However, doctors and fitness experts recommend that you choose an exercise plan according to your age bracket, as well as your health history. This is especially relevant for those who have suffered from a heart ailment or have a history of cardiovascular disease in their family.
Children and young people (aged 5-18 years):
- Moderate-to-vigorous intensity physical activity for at least 60 minutes and up to several hours every day.
- Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.
Adults (aged 16-64 years):
- Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more. For example, 30 minutes on at least five days a week.
- Comparable benefits can be achieved by 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.
Older adults (aged 65 years and older):
Laugh Your Weight Off
- Older adults who participate in any amount of physical activity gain some health benefits. Some physical activity is better than none, and more physical activity provides greater health benefits.
- Older adults should aim to be active daily and, if possible, aim for the same amount of physical activity as younger adults.
In a land of ghee, laddoo, and “Aur khao beta” attitude, obesity is a lost cause. Yet! We should never give up on a quest to lose weight as it has many more consequences than just reducing spaces around you. Think of it this way, you can live longer to eat more, fit into some beautiful clothes, and sneak into a concert through a crawl space ;).
Yes we have heard a million times to exercise and eat healthy for an ideal body weight. But who has the time to go to the gym or even walk when we are doing important things like being a couch potato, watching some of the most nail-biting moments of American Horror Story? We are not talking about cutting down on your share of BLT, instead just hoping you’d be interested in BLD – Belly Laugh Diet.
What’s that? You read it right. Laughing is a great way to lose weight. Now don’t laugh at this idea, you might accidentally lose calories, that might hamper your cynicism. Have you ever found people laughing loudly and purposefully for no reason? They are the laughter clubs, following the principles of “laughter therapy” for better health. This involves a huge group of people gathering and breaking into an endless hour of mirth together. It may help them each in different ways, but definitely does reduce their girth.
‘Laughtercising’ is now trending as a preferred method to beat stress and lose weight. There are many audiobooks and MP3s available with endless tracks of funny laughs, howling, and all sorts of guffaw that can get you ROFLing in seconds. While you are at it, you can lose at least 10 to 40 calories for every ten minutes of mirth. How’s that for exercise?
If you feel the urge to rummage through your refrigerator and chomp on something, take a moment. Laugh your belly out for a good 10 minutes. You’ll find you are not hungry anymore. We usually eat when we are stressed and this leads to weight gain, heart diseases, joint aches, and this list is endless! Solve the problem by easily relieving that pressure in your mind with a hearty laugh.
Google the Laughter Club International in Mumbai to know about laughter therapy and how it has helped to spread happiness, relief, and magically increased spaces around people in no time. So, Smile, Giggle, Chuckle, Laugh, Chortle, Guffaw, and do whatever needs to be done as you LOL, ROFL, and LMAO your way out of those big clothes.Make Music Your Gym Buddy
Working out can be a pretty tedious and mundane activity at times. You can do a variety of things to break up the tedium like reading or watching something, but one of the most beneficial things to do while working out is listening to music.
Music affects our mood so it can make us more motivated to exercise by pumping us up or de- stressing us from a busy day. It can also make exercise a lot less laborious by putting us in a better frame of mind.
Trainers recommend having 4-5 different playlists that can be adapted through your mood and what you want to achieve.
For starters you could have 20 songs that have a fast, consistent beat like latest pop tracks that can help you exercise to that rhythm and then 20 songs with powerful lyrics that can inspire you to work harder and longer.
Unhealthy eating habits result in obesity, nutritional deficiencies and even blocked arteries. So whether you’re facing a weight issue or an addiction to junk food, this section is dedicated entirely to you.
Eating healthy is fairly easy to do, once you’ve made up your mind. Start cooking your own food, identify healthy eating joints near your home and office, and if all else fails, consult a dietician.
Healthy eating habits can have a positive impact in more ways than one, it improves your metabolism and mood, and it can even spark off your inner chef!Easy Ways to Eat Healthier
Good eating habits take time to develop. Be sure to identify the good habits you have in place, then work to strengthen them and add new ones to the list. Make one or two changes at a time and remember that over the course of a year, small changes add up to big ones.
1. Eat regularly
This keeps ravenous hunger from sneaking up on you – and making you eat more than you normally would.
2. Eat a light, healthy dinner.
If you have had all your meals, this shouldn’t be too difficult. If you haven’t eaten all day, the smell of dinner may hit you all at once when you get home and cause you to eat more than you need to.
If you eat late and go to bed before you finish digesting your food, you won’t sleep as well or you may have trouble falling asleep.
3. Plan ahead
Pack healthy lunches and cook nutritious meals at home instead of picking up something quick at the end of the day that’s less than healthy.
4. Focus on food
Always eat at the table without distractions such as television or your computer, which can block satiety cues. It takes at least 20 minutes for your brain to signal to your stomach that you are full.
5. Enjoy your meals
Take small bites, chew your food well and enjoy the flavour. This allows you to digest your food well, relax and let your brain tell your stomach you’ve had enough.
6. Listen to your hunger
Don’t ignore it, but avoid eating out of boredom or for emotional comfort. Food won’t solve any problem except hunger.
7. Get some satisfaction
Eat just until you feel satisfied – even if that means leaving half behind. Serving smaller portions is one way to keep from wasting food.
8. Drink to your health
Sweet drinks filled with empty calories add up during the course of the day. Your best bet: water or low-fat milk.Ayurveda to the Rescue
Ayurveda believes that regular food items can be treated as medicine. Here are a few diseases and their ‘food cures’. If you know of more, please share with us.
Cholesterol: Honey, cinnamon, coriander seeds
Insomnia: Milk, bottle gourd, lettuce, honey, aniseed
Kidney Stones: Apples, celery, pomegranate, watermelon and of course, kidney beans (obviously)!Organic Food: Twice as healthy. Twice as expensive
A food trend that has already taken over the West, is now also taking off in the Indian market- Organic food.
Evidence of it being healthier than regular food is insufficient.
However, it is twice as expensive! Would you spend more and buy organic food?Music with Your Meals
Over eating is one of the biggest problems faced by people who want to control their weight. A surprising diet trend has emerged that shows that people who listen to classical music while eating their meals are more mindful of what they eat and how much they eat.
Creating a restaurant like environment at home is not only healthy but also fun.
However, it has been shown that people who eat while watching TV tend to consume almost double the quantity of food than they would if they listened to music instead.How to Quit your Junk Food Addiction
Start cooking. Many people eat fast food or junk food because they’re always on the go and have no time to cook for themselves (it’s called fast food for a reason!). Even if you don’t have much time, try learning a few quick and easy recipes.
Expand your culinary horizons. Most people find junk food very tasty, but there are also lots of meals that are healthy and delicious at the same time. If you don’t want to cook, you can still try new dishes by going to different restaurants.
Know what junk food can do to you. Unhealthy eating leads to obesity, and obesity leads to many health problems, for example coronary heart disease, high blood pressure, stroke, diabetes, etc.
Stop buying junk food. You can’t eat it as long as you don’t have it! Just don’t put that pack of chips into your shopping basket next time you go to the supermarket. Buy healthy things instead- fruits for example
Resist. For two weeks go without any type of junk food. You will eventually stop craving it. This will make you feel so much better. And help you live longer with your new healthy lifestyle.Make your favourite Junk Food at Home
If you are addicted to burgers and fries and just can’t let go, try making the same food on your own. Home cooked food is a lot healthier than what you get at fast food chains. It is also a whole lot lower in fat and contains no dangerous preservatives.
Here’s an easy burger recipe to get you started. It serves 4 people
- 1/4 cup low-fat mayonnaise
- 1 tablespoon chopped parsley
- 1 tablespoon chopped basil, plus 4 large, whole basil leaves
- 1 teaspoon lemon juice
- 16 ounces ground chicken
- 1 small onion, finely chopped
- 3 tablespoons part-skim ricotta cheese
- 3 tablespoons seasoned bread crumbs
- 4 hamburger buns
- 1 tomato, sliced
1. Stir together mayonnaise, 1/2 tablespoon parsley, 1/2 tablespoon chopped basil and lemon juice in a small bowl; set aside
2. Heat a gas grill to medium-high or prepare charcoal grill with medium-hot coals.
3. In a large bowl, stir together remaining 1/2 tablespoon each parsley and basil, chicken, onion, ricotta and bread crumbs until combined. Form into four 4-inch patties. Grill for 6 minutes per side or until internal temperature registers 160 degrees on an instant-read thermometer.
4. Remove burgers from grill and place on buns. Top with a basil leaf, a slice of tomato and 1 tablespoon mayonnaise mixtureCould you be addicted to Chocolate?
Everyone likes a sweet treat once in a while. But if you can’t get through the day without a chocolate fix, it’s possible that you have a problem.
Some researchers believe that the release of endorphins brought about by consuming chocolate creates a physical dependency to obtain that mood high again and again, thereby suggesting it is possible to be addicted to chocolate.
Any way you look at it, your addiction to chocolate is definitely real and very hard to resist if you have become accustomed to consuming it. If you have uncontrollable cravings for chocolate, these may be some of the signs:
Quit Junk Food by Grossing Yourself Out!
- You feel “conditioned” to need it at certain times of the day (the post-lunch afternoon dip being one good example).
- You salivate more in the presence of chocolate, or at the thought of it.
- You feel negative or anxious without it, and feel better for having it.
One surefire way to consume less processed food is to learn more about what you’re really eating. Here are two examples that’ll make you cringe:
Fast Food Breakfast
Eggs served in fast food joints are not exactly fresh egg. Omelets are usually made using an ‘egg blend’ that includes glycerin, a solvent found in soap and shaving cream, dimethylpolysiloxane, a silicone that can also be found in plastic, and calcium silicate, a sealant used on roofs and concrete. The age of just cracking an egg and cooking it has long since passed.
Chicken nuggets are made using Mechanically-separated meat, which is basically a mixture created when the bones and carcass of a leftover chicken are mixed together in a food processor.
A little bit of stress is not a bad thing- it keeps you on your toes, keeps you motivated and helps you focus more on your life goals.
However, when it becomes too much, the negative impact of stress can be very serious. When stress crosses a certain level and you find yourself being constantly stressed out, the result could be extremely harmful for your heart.
Excessive stress leads to depression, unhealthy addictive habits like smoking, drinking and binge eating. And these are your heart’s worst enemies.
The best thing to do is to recognize when stress starts taking over your life. Once you accept this fact, you can take charge of your stress levels and start doing something about reducing it. You may want to take up yoga, sports, meditation or even a nice vacation with the family!
This website will enable you to beat stress in every aspect of your life.STRESS FREE WAYS TO BEAT STRESS
The keys to good stress management are building emotional strength, being in control of your stress triggers, having a good social network and adopting a positive outlook.
If you have a stress-related problem, physical activity can get you in the right state of mind to be able to identify the causes of your stress and find a solution. Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly.
There’s a solution to any problem. The feeling of loss of control is one of the main causes of stress and lack of wellbeing.
The act of taking control is in itself empowering, and it’s a crucial part of finding a solution that satisfies you.
Connect with people
A problem shared is a problem halved. A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way. Talking things through with a friend will also help you find solutions to your problems.
Have some ‘me time’
The extra hours in our workplaces means that people aren’t spending enough time doing things that they really enjoy. We all need to take some time for socialising, relaxation or exercise.
So set aside a couple of nights a week for some quality “me time” away from work.
Accept the things you can’t change
Changing a difficult situation isn’t always possible. If this proves to be the case, recognise and accept things as they are and concentrate on everything that you do have control over.
For example, if your company is making redundancies, there’s nothing you can do about it. In such a situation, you need to focus on the things that you can control, such as looking for a new job.Sleep: A Key Factor in Heart Disease
Are you thinking you should limit your nap time? No. You should however avoid taking sleeping pills. Recent studies have shown that people who are accustomed to taking sleeping pills to rock themselves into a deep slumber, are at a great risk of succumbing to heart disease. Statistics show that pills usually increase the chances of cardiac disease by nearly 50% which is quite unfortunate if you wish to live a long and healthy life.
This study was conducted in Britain where the drug zolpidem is quite popularly sold under the name Stilnoct for the sleep deprived. Even four doses of this pill which is about 35mg can catapult the risk of cardiac disease by 20 percent. There are people who take sleeping pills almost everyday of the week. How long do you think they have before they are victimized by a cardiac arrest?
On the other hand, sleep deprivation could also be a major factor in developing a cardiac disease. A Harvard University study revealed that people who sleep less than five hours a night are at a greater risk of heart disease while compared to those who stick to the average eight hours or more.
Sleep deprivation can lead to elevated blood pressure, hypertension, increased level of stress hormones, tachycardia, lower glucose level and more such reactions. Also, sleep deprived people often gain weight at a rapid rate and suffer from diabetes. All these symptoms eventually leads to coronary disease.
Youngsters are at a greater risk of succumbing to a heart disease with their unhealthy lifestyle. Sleep apnea is one of the most common disorders which leads to a compromised sympathetic nervous system (SNS), hence resulting in increased blood pressure along with constriction of blood vessels.
Stress and alcohol are the two leading causes of heart diseases in Indian men.
- The only way to avoid a cardiac arrest sometime in your life is to get a good night’s sleep.
- Turn off all distractions like your phones, laptops, iPads, and anything else with a digital screen.
- Read a nice book.
- Listen to serene music.
- Meditate for a while until you drift off to sleep.
- Avoid taking sleeping pills.
- Drink a cup of chamomile tea before bed.
- Make sure your bedroom is your own little crib that will help you drift to dreamland with no effort.
Stress and alcohol are the primary immediate triggers for stroke in Indian men but sexual activity could also set off the life-threatening condition, a cross-sectional survey of patients has found.
The survey, conducted on 290 stroke patients (210 men and 80 women) showed that certain high-risk activities had triggered the stroke in 44% of them. Among men, this figure was higher at 48%.
A ‘trigger’ is the immediate cause that precipitates a stroke while ‘risk factors’ are lifestyle and health conditions that increase the chances of having a stroke in the long run.Can Music Tune the Heart?
Music is a powerful medium. It can make you laugh or cry, get you excited and, even calm you down. Some say it’s good for the soul. It just might be good for the heart, too.
A daily dose of your favorite tunes can not clean out your arteries or fix a faulty heart valve.
But music can help ease your recovery from a cardiac procedure, get you back to normal after a heart attack or stroke, relieve stress, and maybe even lower your blood pressure a tad.Music – A Part of Ancient Medicine
Historically, music and healing have always gone hand in hand. The Chinese character for medicine includes the character for music. In ancient Greece, music was used to ease stress, promote sleep, and soothe pain. Native Americans and Africans used singing and chanting as part of their healing rituals.
In Western medicine, the connection was gradually broken when the art of medicine gave way to the science of medicine. It’s slowly being restored as music therapists demonstrate the value of music for treating people with everything from Alzheimer’s disease to chronic pain and substance abuse problems.
Researchers have turned their attention to the effects of music on the cardiovascular system. Most have looked at more holistic effects. Although a few researches have focused on specific variables, such as changes in blood pressure, heart rate, or blood flow through arteries. We are looking forward to the results.
This is possibly one of the hardest things to do, but it is also the best thing you can do for your heart and general health.
Smoking is a no-win battle. Continuing to smoke, regardless of several health warnings is the real proof of how strong the addiction actually is.
Make a resolution to quit. Write down a list of reasons why you should quit. There are various solutions available that can help you quit, you just have to find the best one for yourself.
Whether it’s Nicotine Replacement Therapy, Hypnotherapy or the increasingly popular, E cigarettes; they can all work if you can make the resolution to quit for good.
Billion Hearts Beating will continually support you, every step of the way. Watch this space for more.Music Can Help You Quit Smoking
Quitting smoking is one of the hardest but best thing you can do. Which is why, any support that comes your way must be considered.
A surprising support is that of music. De addiction specialists say that most people can’t stay quit because they don’t know hoe to deal with cigarette cravings. Therefore, it is essential that you have a plan for when the cravings strike.
Listening to classic music like Mozart when cravings strike has proven to be extremely effective in helping people overcome the urge of smoking. Music therapists suggest that even listening to music with powerful lyrics can help combat a relapse.The Do’s & Don’ts of Quitting
Do remove all lighters and ashtrays from your home. Remove anything that reminds you of smoking
Do make a list of reasons for wanting to quit
Do set a quit date
Do take the help of Nicotine Replacement Therapies available to you
Do have a plan for when cravings strike.
Do believe in yourself and your ability to quit for good.
Do reward yourself for quitting.
Don’t let a small relapse come in the way of your quitting.
Don’t keep any cigarettes for ‘emergencies’
Don’t forget to enjoy the feeling of being smoke-free
Don’t replace smoking with comfort food. Drink water instead.
Don’t let a craving get the better of you. It will only last for a few minutes.
Don’t hang out with your smoker friends for a month.Five Unusual Ways to Quit
1. Make it a family affair: Ask other smokers in your family to join you in quitting.
2. Make a bet: Bet one of your smoking friends that if one of you quits for a month, the other has to buy a steak dinner.
3. Pay a fine: Agree to quit smoking or pay a fine to a friend.
4. Wear a sign: Wear a sign that asks people not to sell or give you any cigarettes.
5. Announce you’re quitting on social media: Tell your friends and family of your plans to quit so that they can support-and pester you-about it.Quit Smoking without Gaining Weight
On average, people who quit smoking gain about 10 pounds according to the World Heart Federation. Weight gain while quitting smoking can be traced to two factors.
- First, you eat more. If you’re not smoking, you want to put something else in your mouth. Since you now can smell and taste food better, things like sugary and sweet foods become very attractive.
- The second reason is metabolic. “Nicotine increases the metabolic rate. When you stop smoking, your metabolic rate decreases, making you gain weight.
One of the best ways to avoid weight gain while quitting smoking is to exercise. When you stop smoking, you can breathe better, walk better, run better. Take advantage of that.
Exercise also has the additional benefit of helping you burn off the nervous energy many smokers struggle with when they quit. Studies show that people who exercise while quitting smoking gain much less weight, and are twice as likely to kick the habit as those who don’t.After the last Cigarette
When you quit smoking, the benefits begin within minutes of your last cigarette.
At 20 minutes after quitting:
At 8 hours:
- Carbon monoxide level in blood drops to normal.
- Oxygen level in blood increases to normal.
At 24 hours:
- Chance of a heart attack decreases.
At 48 hours:
How to get your loved one to Quit
- Nerve endings start to regrow.
- Ability to smell and taste improves.
Supporting a loved one while they quit is one of the most important things you can do to help them have a longer, healthier life. As a friend or family member, it is important to offer your help each step of the way. Even when quitting gets hard, telling someone they can do it can make a big difference.
- Offer lots of encouragement. Don’t nag them about quitting – wait for them to say it’s time to quit. Let them know that you’re proud of them. And instead of offering advice, ask how you can help.
- Give them practical help. Help make a quit kit. Include gum, toothpicks, mints – anything they might use instead of tobacco. You can even add pictures of loved ones.
- Help them stay busy. It will ease the urge to use tobacco – a feeling that usually passes in five minutes or less. Make a list of things to do together, like taking walks, doing yard work, going to the movies, the mall or to smoke-free restaurants.
- Let them know you understand. Have patience. It can be tough to learn new ways to do things without tobacco. Simple things, like taking a break or relaxing after a meal, can be hard. Don’t be surprised if the quitter acts grumpy or nervous. This is a normal part of quitting. And don’t take grouchy comments personally.
- Offer your help. Think of ways to make the first week less stressful. Help with chores or other things.
- Keep offering. Quitting is a step-by-step process. An urge to smoke can happen many months after quitting. Listen well when they talk about it, remind them how far they have come, and keep offering help.
GET A HEART CHECK
More and more Indians are succumbing to heart disease in the prime of their lives. This is a shocking trend that can be controlled if people start caring about their hearts; it is after all the primary source of life.
Working professionals in their 30’s and 40’s are most susceptible to heart diseases. Needless to say, anyone over the age of 50 already has a weaker heart.
To ensure that your heart is in good shape, you must get a heart check every year.
Use the BHB heart monitor to keep a tab on your heart. Check for any irregularities in heart rhythm from time to time and in case you notice any, consult a doctor immediately.
Think of it as a similar process like weighing yourself. If you gain weight, you make amends to lose it. Treat the heart with the same amount of care and you will live a healthy and fulfilled life.
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