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Caution: Smoking is Injurious to health!!

No Smoking

With No Smoking Day upon us, there is no better time to evaluate the true impact of this habit. We are all incredibly familiar with this warning. Research consistently indicates that smoking is the number one cause of preventable death globally. By now, most of us are acutely aware of the severe toll it takes on the body.

Chronic smoking is directly linked to:

  • Cardiovascular disease
  • Impotence, lack of sexual desire, and inability to perform
  • Various forms of cancer
  • A weakened immune system
  • Severely stained teeth
  • Early degeneration of bones (especially the spine)
  • Reduced lung function and capacity
  • Liver toxicity
  • Reduced stamina and endurance
  • Premature aging

Besides the above, there are several benefits of kicking the butt, apart from of course saving loads of money and time.

Interesting fact: 75% to 85% of smokers want to quit, but simply don’t know how, or find the withdrawal process too daunting.

One of the main reasons it is so hard to stop is because the dangers of continuing, and the benefits of quitting, seem very far away. However, your body begins to heal almost instantly.

The Healing Timeline: What Happens Right Now?

Here is a timeline detailing the immediate and long-term effects of quitting smoking, showing exactly how your body recovers minute by minute, and year by year.

  • In 20 minutes: Your blood pressure and heart rate will drop back down to normal levels.
  • In 8 hours: The carbon monoxide (a toxic gas) levels in your bloodstream will drop by half. Oxygen levels will return to normal, and your metabolism will begin to stabilize.
  • In 48 hours: Your chances of having a heart attack will have already decreased. All nicotine will have left your body. You will also notice your sense of taste and smell returning to normal levels.
  • In 72 hours: Your bronchial tubes will relax. You will notice an increase in your energy levels and lung volume.
  • In 2 weeks: Your blood circulation will increase, and it will continue to improve over the next 10 weeks.
  • In 3 to 9 months: Coughs, wheezing, and breathing problems will dissipate as your lung capacity improves by an impressive 10%.
  • In 1 year: Your risk of suffering a heart attack will have dropped by half compared to a smoker.
  • In 5 years: Your risk of having a stroke returns to that of a non-smoker.
  • In 10 years: Your risk of developing lung cancer will have dropped to that of a non-smoker.
  • In 15 years: Your overall risk of a heart attack will have entirely returned to that of someone who has never smoked.

You have far more immediate benefits to look forward to than you might realize. The healing starts the moment you put out your last cigarette. Make this No Smoking Day the day you finally kick the habit. Quit now!

Nutritional Support for Smokers

If you are currently smoking or in the process of quitting, nutritional support is vital. Smokers should ensure they take Vitamin C regularly, as smoking heavily depletes the body’s natural levels of this crucial antioxidant. Additionally, regular consumption of Curcumin (turmeric extract) is known to help clear nicotine patches from the lungs and is widely studied for its role in possible cancer prevention.

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Disclaimer: GOQii is committed to providing accurate, up-to-date, and comprehensive health information. This article is intended for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting or changing any medication or supplement. Individual responses to treatment may vary.

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Effects of Smoking on your Muscles

Quit SmokingIn my fitness carrier so far, I have met many people with all kinds of obsessions. Take my closest friend for example – he’s a fitness and gym enthusiast who wants to develop muscles and also lose fat. However, he had a major misconception: he believed that smoking cigarettes would help him loses fat and that losing fat would automatically lead to muscle gain.

When he approached me to discuss this, I began to wonder—if fat loss were so simple, why would people go through various diets and workouts? Could they simply light a cigarette and shed pounds within weeks? Unfortunately, this is not true.

Some people smoke to appear “cool,” while others believe it will relieve stress and boost happiness. The reality is that none of this happens, and smoking only harms the lungs.

If you’re a smoker, it’s not just your lungs that are at risk; smoking also impacts your strength training. It can make you lethargic. A smoker’s heart beats, on average, 30% faster than that of a non-smoker, which significantly affects exercise outcomes. Since a smoker’s heart works harder to achieve adequate circulation, they expend more energy during workouts.

This increase in heart rate, along with elevated blood pressure, reduces blood flow and hampers the smoker’s performance during the same exercise routine as a non-smoker. If the exercise routine aims at muscle building, a smoker’s reduced performance will yield less muscle compared to a healthy non-smoker.

Testosterone is also vital for muscle building, but smoking may damage the cells within the body that produce testosterone. Low testosterone levels can significantly impact muscle development, endurance, and workout intensity. This may force you to cut down on the workouts needed to make progress in muscle building.

If you’re considering quitting smoking, the health benefits are numerous—from improved muscle development and endurance to better overall fitness. However, if you choose to continue, be aware that the negative effects will likely become apparent sooner rather than later.

Quitting smoking can lead to significant improvements in fitness, endurance, and health. Let us know in the comments if this article helped you! For more insights on fitness and lifestyle, explore Healthy Reads, or for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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11 Real Reasons Why Tobacco is Bad!

no smoking

LUNG CANCER! MOUTH CANCER! THROAT CANCER!

When we talk about smoking or chewing tobacco, the only thing that pops up is cancer. Apart from all of this, we have also heard about tobacco use causing COPD, heart disease, strokes and what not! Yet, smokers and tobacco chewers seem almost immune, if not indestructible as they continue to use tobacco day after day.

Maybe these conditions are extremes that arise after addictive, prolonged use of the substance. After all, we have all heard of that one grandpa who lived his entire life disease-free despite burning through a packet a day or that one aunt who is healthy despite smoking 15 cigarettes a day. Just because the effects aren’t immediate, doesn’t mean they are nonexistent.

While no amount of reasoning will help a tobacco user quit unless they choose to, here are some very real reasons why quitting tobacco today will be the best health move you can make!

1. Problems with Immunity

Consuming tobacco makes you more prone to infections by reducing immunity and depressing antibodies that fight infections. This results in body aches, pains and in severe cases, may result in rheumatoid arthritis.

2. Digestive Disorders

The digestive system converts food into nutrients which are supplied to various parts of your body. This ability is hindered upon tobacco consumption. A person may experience digestive issues such as heartburn, irritable bowel syndrome, crohn’s disease (inflammation of the intestines) and may even form gallstones. Quitting will improve digestive health drastically!

3. Disturbed Sleep

Consuming tobacco products affects one’s sleep cycle causing sleeping disorders such as sleep apnea or wakefulness. Quitting will improve your sleep quality and reduce sleeping disorders.

4. Fertility Issues

This is a big one! Both men and women who consume tobacco may face fertility issues. Men’s sperm and Women’s egg get damaged due to the harmful chemicals present in tobacco. The DNA present in the sperm and the egg also get affected, resulting in an unhealthy baby or a baby with cleft lips or cleft palate. If you are trying to conceive, quitting 3 months prior will help a lot!

5. Eye Problems and Blindness

Did you know that tobacco consumption can cause blindness? The nicotine present in tobacco causes AMD (Age Related Macular Degeneration) where a person loses central vision making it difficult to see and read things. Cataract is also common in people who consume tobacco. The retina is also affected which results in blindness.

6. Buerger’s Disease

This disease is common in people using tobacco products. In the beginning, the arms and legs tend to become cold followed by pain in the legs, ankles and feet due to the thickening of blood vessels. In severe cases, ulcers are also noticed on the hands and feet. If infection due to the ulcers spread inside the arms and feet, doctors may advise amputation. There is no cure for this disease, and the only way to prevent this is by quitting tobacco products. Ouch!

7. It Cripples Your Sense of Smell and Taste

Tobacco consumption damages the sense of smell and the taste buds. Smell and Taste are connected to each other by a channel present at the roof of the throat to the nose. Without the sense of Smell, your food may turn tasteless. Blood vessels of Taste buds are also affected making your food less palatable. Quitting may help you enjoy your meals more!

8. Effect on Skin, Nails and Teeth

The harmful chemicals present in tobacco stain fingernails and the teeth of a user making them look yellowish. It is also an enemy of the skin as it makes you look older than your age. Quitting may help you look younger and retain the brighter side of your teeth and nails.

9. Loss of Hearing

Tobacco consumers are more likely to face hearing problems like tinnitus (ringing in ears) as nicotine results in narrowing of blood vessels present in the body. It also affects nerves  present in the inner ear and also the neurotransmitter responsible for identifying noises. This makes you more sensitive to loud noises and more prone to noise related hearing loss.

10. Baldness

Toxins present in tobacco harm hair follicles, causing hair loss. It may also damage melanin, resulting in premature greying. Quitting tobacco reduces hair damage or hair loss to a very large extent.

11. Wound Healing

Nicotine causes constriction of blood vessels. As a result, blood supply to body parts decrease and makes it difficult for a wound to heal.

Apart from these reasons, your social life can get affected too as many people find the smell of chewing tobacco and cigarette smoke very repulsive! Clear the smoke and wipe the stains of an unhealthy lifestyle to breathe the freshness of a healthy one!

Was this article helpful? Did we miss out on anything? Let us know in the comments below! If you have trouble quitting, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

Find more articles on living healthy here.

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“With my coach’s efforts and my determination, I have been able to quit smoking after 29 years”

stop-smoking-now

At some point in time, we have all come across people who smoke. You also know how often they make resolutions to quit smoking and never end up keeping up with it. Quitting smoking can be a long and hard process. But, staying tobacco-free is the longest and most important part of it. Every day you must decide not to smoke today. One needs to create new habits such as drink lots of water, eat well and sleep well. Now that is exactly what S Balakrishnan (name changed to protect identity) who quit smoking after 29 years of smoking. Let’s hear from him what exactly did he do and how he did it…

I have not been a fitness freak or had a regular fitness regime. But, I would go for my morning walks daily. I never missed it and that was my only exercise towards being health conscious. As for my job it largely involves sitting at my desk but it is stressful. It’s the stress that was an excuse for me to increase my smoking along with being a habitual smoker since my college days. Smoking led me to acidity and lack of sleep as well.

The turning point in my life came when around 5 months ago, I attended a program organised by my company. At the programme, they gave out a fitness tracker–GOQii to create awareness of health and fitness among us employees and we were also told that the tracker is accompanied by a coach who will help us decipher the data tracked and give us tips on health and nutrition and lead a healthy lifestyle.

Initial one month I procrastinated on wearing the band. Then I decided let me try it out. My coach Sweta Karia has helped me a lot in my lifestyle change. My first health goal was to quit my smoking and reduce my acidity.

And I am glad to say that I have been able to stop my smoking habit for the last 1 month and this is one of my major achievements. I have been smoking for almost 29 years. If it was not for my coach I do not think I would have ever been able to do this.

Sweta did not do anything drastic to get me out of the habit. Our target was to get me off smoking in 3 months It was a slow and steady process. I used to smoke on an average 10 cigarettes a day. My coach systematically cut down the smoking from 10 to 8 to 6 to 5 then 4, 3, 2, 1 and then a lot of struggle and she was constantly supporting me then finally I was able to stop it. I’ve had also been asked to go for a walk whenever I feel the urge of smoking. But, I do not have the urge anymore.

My second issue was with my food habits. I thought I ate healthy but obviously, I didn’t. I lacked understanding on what to eat, how much to eat, when to eat, what should be daily water intake. All these concepts were well defined and explained to me by my coach over these last few months. Being on GOQii has helped me get clarity on lots of aspects of health and nutrition. It has helped me understand what goals I need to achieve, quantification and how I can achieve them.

The one thing I have realised with GOQii is that one has, to be honest to oneself and your coach and follow the tips given to you diligently to get the best results.

My acidity was aggravated due my excess coffee drinking and smoking. I used to drink 5-6 cups daily. I was asked to bring it down slowly. Old habits die hard but I tried.  I knew if I did not, it could only get worse and that would be painful for me.  I bought it down to 4, but coach asked me to take just half a cup every time. So, then the frequency also came down from 4 to 2.

My water intake has also increased from 1.25 litres earlier to the current 2.75 litres of water every day. This has helped me a lot. I have also started having a lemon juice after my morning walks and then have my breakfast and bowl of fruits. My vegetable intake has increased and then the food intake has reduced. I have controlled my rice intake to a large extent. I go for a maximum of vegetables and salads, sprouts, carrots etc. These small habit changes have proved fruitful.

My activity levels have also seen a gradual increase. I also participated in a 21 km run and 10 km run and could do it easily. I clock around 13000 to 14000 steps a day which is quite normal for me nowadays. Along with all this, my coach has also advised me to do some breathing exercise at least twice in a day.

One more point what I’d like to mention is that there are 4 units of service that is followed in this industry. These are namely Design of service, Delivery mechanism, Passion, Touch and Feel and lastly building long term relationships.

GOQii follows these four essential aspects very well. The band is designed so well that there is clarity in the band usage. It links to the app easily without a cumbersome process and easy to operate. The charging mechanism is also simple. So the first aspect of design and quality is taken care of. GOQii’s delivery mechanism is also well taken care of in the form of their communication, the follow-ups that they do on a regular basis helping you keep your goals extended etc. The third thing I’d talk about is the passion, the touch and feel and emotion attached is well delivered. Each one at GOQii is a passionate about their roles and that is evident in various ways.The coach takes part in helping you as one of your own family members and she guides you properly.If your step count is down they motivate you to do more

Lastly, GOQii is trying to build long-term relationships by constantly seeking feedback from players on what sort of improvement we are able to do etc. That stems from the CEO who is in constant dialogue with his players trying to understand their needs.They not only take feedback but also try and implement and then they demonstrate to you without even saying explicitly. But, the effects are visible.

What does coach Sweta Kariahave to say about her players?

Initially, his meals were not well balanced and he used to smoke 10 cigarettes per day.
He was very dedicated towards his goal to quit smoking completely within a time span of 3 months and with all the efforts he made things possible. Not only that, we worked on his water intake, vitamin C intake as his immunity which was at risk due to smoking and unbalanced meals coupled with high stress levels..

I have never heard a NO from him for anything that I have asked him to do. We made things happen slowly. We started with initially bringing down his smoking to 2 cigarettes per week and slowly by the end of 3 months we came to 0..and is still at 0.

The other goals were given 100% attention too by him which makes him feel much better now and he is super active, healthy and happy too with the lifestyle changes he has made!!!

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