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Volume 3- Pillar of Health Living Well For Great Health

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Copyright © 2011 Mentis Marketing LLP

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Published by Chris D’Cruz

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Contents

Chapter 1: The Elixir of Health...................................................................... 4

Chapter 2: Diet .............................................................................................. 8

The A – Z of Good Food ......................................................................12

Chapter 3: Exercise ..................................................................................... 21

Chapter 4: Habits ......................................................................................... 27

Smoking ..................................................................................................28

Alcohol ...................................................................................................34

Your Sleep & Your R&Rs .......................................................................37

Chapter 5: All In Your Hands ...................................................................... 42


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Chapter 1: The Elixir of Health

Health has always been a luxury item which no amount of wealth can

exchange for. Some see it as a gift and treasure it as though it is God-sent

while others just simply squander their health away for the wrong reasons.

The life expectancy of humans has greatly improved from 18 years of the

Bronze Age to 65 years of the current world average. All these can be

accredited to various factors such as better living conditions, better

sanitary practices, and better quality of food and potable water as well

as reliable researches on proper exercise. All in all, as we progress

exponentially with technology, so does our life expectancy.

Ralph Waldo Emerson, a famous 19th century American essayist and

philosopher, was quoted as saying “The first wealth is health”. This saying is

particularly true. What is the point of having all the riches in the world

without the health to complement it?

Throughout the history of men, humans have been on a quest to achieve

longevity. If you look through the records of men, you may find some of

the interesting stories on men’s quest to seek the miracle of longevity.

In Western culture, the Philosopher’s Stone was widely regarded to be

elixir of life capable of turning lead into gold, life rejuvenation and even

immortality. Various alchemists from as early as the 6th century to early 20th

century have been seeking ways to produce this legendary substance in

hopes of unlocking the key to immortality.


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As recorded in Eastern anecdotes, the emperors of China consulted with

orthodox and unorthodox figures in ancient times to come up with an elixir

of life. However, successful records were never found and therefore highly

impossible. In fact, cases of poisoning as a result of the ingestion of toxic

substances have led to premature deaths of the emperors instead.

Evidence from past records has proven that it is highly improbable that

such a substance exists and therefore there is no such thing as an elixir of

life. However, the advancement in technology has allowed us to shortlist

food, exercises and habits that are essential to our health as well as to

identify those that have adverse effects on our body.

However, even with all the accurate reports and proper education,

illnesses and diseases are becoming more and more common. Cases of

cancer are on the rise; viral flu strains have mutated into even more

potent viruses; AIDS virus is still a growing concern among many

developing nations; heart disease is still the world’s number 1 killer. If the

reports are accurate, then what seems to be creating this phenomenon?

One of the reasons for this rise in diseases and illnesses is that there is still a

lack of widespread education on the Dos and Don’ts of exercising and

diet as well as the harmful effects of health-damaging habits and vices.

An increasingly number of children in Australia and the United States are

contracting diseases such as Type II diabetes, which used to be an

unknown illness in young children, possibly a result of the misinformation

that diabetes is primarily hereditary.


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The second contributing reason could be due to the prevalent thinking

that illnesses and diseases would never affect them. This assumption

makes them even more vulnerable because they lower their guard

against these diseases – both mentally and physically. By disclaiming that

diseases wouldn’t hit them, they tend to increase their frequency of a

particular bad habit without noticing. By the time they realize, they will

have smoked or drank too much and their health is already affected.

The fortunate thing is that in this module, some of the Dos and Don’ts are

taken out and studied in depth to give you an overview of what are the

things that are good for our health and which are the ones that are bad.

Feel free to mark or jot down anything along the way that you think is

worth noting. In fact, feel free to mix and match some of the items that

are listed below to achieve optimal health. Make it a habit to remind

yourself that your health is important, not only for yourself but also for the

ones you love or who loves you. And remember, the only true Elixir of

Health is your call to action.


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Chapter 2: Diet

With globalization, our world has become increasingly “smaller” to live in.

The world is moving towards a global economy and sophisticated

technology is no longer limited to the superpowers. With ease of

transportation and message transmission, brands can leverage in this

aspect and market themselves anywhere on the planet. Two particular

global brands has been highly successful in marketing themselves to the

rest of the world but has been named some of the main culprits behind

obesity in the world – they are McDonald’s and Coca-Cola.

Obesity is a rising problem and is slowly turning into an epidemic. An

estimated number of one in six people out of the current world population

of 6.5 billion are believed to be affected by obesity. United States

continue to top the charts with nearly 30.6% of the population overweight,

overtaking second place Mexico with 5.8% points. The number of fast

food restaurant has been linked to the obesity levels in various developed

countries such as the United States and Australia. Furthermore, fast food

restaurants work hand-in-hand with popular soft drinks brand to maximize

their profits as well as your waist size. To make things worse this particular

bad habit goes conjointly with another bad habit – overeating.

So are fast food and soft drinks the only culprits? Not entirely. There are

other food items that have also created the obesity problem. Some of

these include unhealthy snacks such as cookies and chips or even deep-

fried foods that are high in salt, fats and sugar. Ironically, the food you

should stay away from is readily available in all super marts. With that in

mind, you might ask how can you possibly control a particular craving or


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binge. Unfortunately, the only way towards controlling that craving is self-

control because the only person who can control your own thoughts is

yourself. After the next two chapters, we shall look at specific auto-

suggestion methods to motivate you towards a healthy diet and a

healthier life.

Researches have shown that being obese has far-reaching and

damaging effects to your body with complications ranging from diabetes

to heart diseases to kidney failure. Recently, studies have shown that there

is a direct relationship between obesity and cancer and doctors are

predicting that as the number of obese people increase, there is a higher

chance that this relation will create a surge in the number of cancer

patients in the future. That is to say in the future it will be a race between

the cure for cancer and the growing numbers of the obese population. If

this were a bet and the situation is to continue, the majority of the

population would put their money in the latter.

Besides the usual health-wrecking effects of overeating junk food, being

overweight can affect your mental health as well. Studies have shown

that obesity can lower one’s self-image and self-esteem, probably due to

prolonged exposure towards teasing, rejection and ridicule. In some

cases, the situation might escalate and blow out of proportion, leading to

depression, loneliness and insecurity which can eventually result in suicidal

intentions or turn them to other bad habits such as alcoholism and

smoking.

The correlation between the increase in the number of mental health

cases and obesity is still indefinite but researchers have warned that there

is a high possibility that the theory is true. If that is the case, the negative


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effects of obesity might affect more than just our physical health but our

mental health as well.

As you can see, a combination of junk food and overeating has resulted

in a worldwide crisis of obesity which indirectly leads to an increase of

illnesses and diseases. The figures are staggering but that is the truth. The

fortunate thing is that this problem can be slowed down or even stopped.

Proceed to the following page on some of the things you can do to

reduce the risks of obesity.

Dieting Tips on How to Reduce Obesity

1. Limit your eating. Snacking between meals not only increases your

calorie intake but also affects your diet in general. Limit yourself to

eat a fixed amount every meal to prevent overeating.

2. Do not use food as a reward. Avoid using food to celebrate happy

occasions. Chances are you might lose it and start gorging yourself

with food.

3. Say NO to fast food and snacks. Tell yourself to totally remove fast

food and snacks from your diet. Insist on your stand and do not

compromise. If you wish to stop abusing your body, now is the time

to set things right.

4. Adopt a healthy and balanced diet. Refer to the food pyramid (Fig.

1.1) for a breakdown of the types of food to eat. Just remember,

when in doubt follow the suggested serving portions as stated in Fig

1.1.


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Fig 1.1: Food Pyramid

In short, the essence of the steps in the previous page is to encourage us

to eat well and in moderation. Eating in moderation not only keeps our

weight in check but also aid us in our digestion. The idea of eating well is a

profound study and dieticians are always determining which of the food

provides the most nutrients and which of them have medicinal effects. In

the next section, we shall look at the food which should be taken on a

regular basis and understand why they are good for the body.


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The A – Z of Good Food

A is for:

1. Apples. “An apple a day keeps the doctor away.” This quote is just

an understatement of the nutritional values of the apple. Not only

does it contain antioxidants, which battles cancer and protects our

heart against disease, it is also a good source of dietary fiber

(reduces chances of colon cancer) and Vitamin C (for the growth

and repair of your tissues).

2. Apricots. Apricots are the very few fruits that provide an excellent

supply of Vitamin A, which is essential for normal cell growth and

development as well as good vision support. Besides being high in

Vitamin A, it is also a good source of dietary fiber, Vitamin C and

potassium, the mineral responsible for muscle contraction and

nerve transmission.

3. Asparagus. This almost leafless vegetable provides one of the most

nutrients a vegetable can get. It is an excellent source of Vitamin K,

which is a vitamin essential for blood coagulation, as well as folate,

which provides the nutrients necessary for a healthy cardiovascular

system and many other essential minerals such as potassium.

Ingesting folate is believed to lower the chances of birth defects

therefore pregnant mums are strongly encouraged to consume

food products that are rich in folate.


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Other beneficial food products that start with A include artichokes and

almond which are very good antioxidants and can help to lower our

cholesterol levels.

B is for:

1. Bananas. This creamy fruit is not only a favorite from kids to elderly

but is also packed with lots of essential nutrients such as Vitamin C

and potassium and especially Vitamin B6, which helps to maintain

nerve functions and create red blood cells. Another reason why

bananas are favored by bodybuilders is because of the presence

of Vitamin B6 which helps to break down the protein that they eat

into simple amino acids to form muscles.

2. Berries. Berries are the antioxidant powerhouse of all fruits, providing

protection and resistance against cancer. Besides that, berries carry

a significant amount of Vitamin C as well.

3. Broccoli. Your mum might have been wrong for some things, but

she is absolutely right when it comes to broccoli. Broccoli is believed

to be one of the best foods when it comes to cancer prevention.

Not only does it prevent cancer but it is packed with vitamins such

as Vitamin C, K and A as well as other essential nutrients such as

folate, dietary fiber, and manganese and so on.

4. Brown Rice. The nutrients in brown rice far exceeds those found in

white rice because the process of milling and polishing rice will

remove a large portion of the nutrients found in rice. The

manganese found in brown rice helps to synthesize most of the

enzymes in your body. It is also a fairly strong antioxidant.


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Other nutritious food products that start with B are barley, blackcurrent

and brussel sprouts which contain a decent level of dietary fiber and

Vitamin C.

C is for:

1. Cabbage. Not only is it inexpensive, it has a good source of vitamins

and minerals packed in it. Furthermore, it is good for your

gastrointestinal system as well as being preventing disease such as

Alzheimer’s disease and cardiovascular illnesses.

2. Carrots. Raw carrots contain the highest amount of Vitamin A as

compared to other foods, which helps to prevent vision-related

illnesses such as cataracts. Recent studies have shown that even

after boiling whole carrots, they are still reliable anti-carcinogens.

3. Cauliflower. Cauliflowers contain a rich amount of Vitamin C and its

phytonutrients improves the performance of the liver to remove

toxins found in the body.

Other food products that start with C include celery and cherries with

their rich supply of vitamins and nutrients that help to lower blood pressure

and build up resistance against cardiovascular diseases. Chicken breast

meat provides one of the best sources of protein and is the first choice for

people who wish to substitute beef for a healthier meal.

D is for:

1. Dates. Dates can fight against most gastrointestinal diseases with its

rich amount of dietary fiber. In addition, it can replenish the body


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with energy relatively fast and is believed to be an excellent food

for post-pregnancy confinement.

E is for:

1. Egg white. Egg white, like chicken breast meat, is affluent in protein

and is normally taken by bodybuilders for effective protein

consumption. Remember, egg yolk may also contain other essential

nutrients but it is also high in cholesterol so the consumption should

not exceed two egg yolks a day.

F is for:

1. Fennels. Fennels are packed with the usual nutrients of most

vegetables and help to boost the immunity system.

2. Figs. Figs are a good source of dietary fibers and potassium.

Furthermore, it is capable of lowering blood pressure and is a fruit

source of calcium which helps to build bone density.

3. Fishes. Perhaps the best sort of meat comes from fishes. Although

different species of fishes provide different amounts of nutrients,

most of them provide an excellent source of Omega 3-fatty acids

which our body is unable to produce on its own. Omega 3-fatty

acids is one of the very few good fats that helps to lower blood

cholesterol, decrease heart ailments and boost healthy brain

functions. Besides that, fish meat is rich in protein and several other

minerals and vitamins as well.


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G is for:

1. Garlic. Extensive research has been done to associate the

consumption of garlic to cardiovascular diseases prevention and

the results have turned out positive. Not only that, the consumption

of garlic is believed to boost your body’s ability to battle against

inflammation, bacterial and viral infections.

2. Ginger. Ginger has been used in many cultures to bring relief to

nausea, arthritis and digestive ailments. It is also one of the essential

ingredients in traditional medicine which has the effects of calming

down nerves and relieving pain.

3. Grapes. Grapes have been widely regarded as a royal fruit among

the old kings and pharaohs of early civilizations. In present day, it is

a good source of manganese and contains essential nutrients such

as flavonoids which are capable of lowering blood cholesterol

levels as well as preventing harmful blood clots, therefore reducing

one’s risks of contracting heart diseases.

K is for:

1. Kales. Kales are becoming highly popular among the health-

conscious with its rich amounts of Vitamin K, A and C as well as

other nutrients such as manganese and dietary fiber.

2. Kiwifruits. Kiwifruits contain more Vitamin C than oranges in the

same amount. Furthermore, these fruits come with antioxidant

protection and promote cardiovascular and gastrointestinal health.


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L is for:

1. Leeks. Leeks are capable of lowering LDL cholesterol and

increasing HDL cholesterol (in Layman’s term, LDL cholesterol is bad

and HDL is good). For being a very good source of manganese, it

helps the body to stabilize the blood sugar levels, thereby

promoting great health.

2. Lemons. Lemons are a good source of Vitamin C if not for its high

acidity value. Besides that, lemons have antibiotic effects and can

be used as a substitute condiment in place of salt.

O is for:

1. Olives. Olives are uniquely special as being one of the very few

vegetables with their rich Vitamin C amounts and that they must be

processed before they can be consumed. In addition, consuming

olives is believed to provide protection on the cellular level.

2. Onions. Onions contain valuable mineral called chromium which

enhances the effect of insulin, which inherently gives us the ability to

decrease glucose level in our blood.

3. Oranges. Oranges are well-known for being rich in Vitamin C and

also provide a good amount of dietary fiber. Not only do they

provide us with the essential nutrients, they also protect the cells

from damage which could result in cancer.


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P is for:

1. Papayas. Papayas are excellent sources of Vitamin C and provide

us with folate and potassium as well. Papayas also come with

abundant amounts of dietary fiber and Vitamins A, E and K to

promote digestive health and reduce cardiovascular ailments.

2. Pears. Pears help to protect our body from free radical damage as

a result of oxidation as well as improve our cardiovascular and

colon health.

3. Peas. 1 cup of peas provide our body with a wide variety and

quantity of nutrients and vitamins ranging from Vitamin K and A to

phosphorous and potassium. Because of its abundance in Vitamin

K, it helps to build strong bones by attaching the calcium molecules

to the bones.

Other food products that start with P are parsley, peaches and peppers,

or called capsicum in some parts of the world. These foods are a good

source of Vitamins A, C and E that provide lots of health benefits when

taken regularly. Potatoes are excellent sources of carbohydrates and

fiber, while being low in calories, sodium and fats.

R is for:

1. Raspberries. One serving of raspberries provides more than half the

daily recommended intake of manganese and Vitamin C and is

rich in dietary fiber as well. Raspberries have anti-carcinogenic

properties and have more antioxidants than most fruits and

vegetables.


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S is for:

1. Spinach. The food that gives Popeye his superhuman strength is due

to a misunderstanding of the term “rich in iron” in the vegetable

itself. This vegetable, however, gives us more Vitamin K and A than

any other foods. Add those in together with some of the many

nutrients such as manganese, folate, magnesium, calcium and

potassium and you get a powerful cancer-combating vegetable.

T is for:

1. Tea. Teas have always been valued as a healthy beverage and

drinking it frequently is believed to be beneficial to one’s health on

a long term. Because of its anti-atherosclerosis properties, it not only

helps stroke-stricken or heart attack patients to recover faster, but

also prevent them from happening.

2. Tomatoes. Besides being highly nutritious with its vitamins and

minerals, recent studies have shown that tomatoes can help to

battle prostate cancer, breast cancer and colon cancer. Its anti-

carcinogenic properties are a result of the abundant amounts of

antioxidants present in the fruit itself.

W is for:

1. Walnuts. Besides fishes, walnuts are another source of food products

that provide us with Omega-3 fatty acids. Various researches have

shown that a balanced diet consisting of walnuts can promote

good cardiovascular health and help to moderate the levels of

“bad” cholesterol.


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2. Water. 8 glasses a day is the recommended intake of water.

Although this number is an overestimate of the actual amount of

water your body actually needs, there is no harm in drinking too

much water. In fact, for active individuals, keeping yourself

hydrated is important to prevent heat exhaustion or heat stroke.

Besides eating the right kinds of food, always remember that eating in

moderation is essential to ensuring a healthy lifestyle. A man’s diet is a

crucial factor that determines his or her health, if at any point in time you

experience any doubts, refer to the food pyramid at the end of the

previous chapter and use it as a general guideline to maximize your

eating habits.


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Chapter 3: Exercise

“The rich get richer and the poor get poorer.” For the benefit of those who

do not know the above analogy, it is a term used to describe the

inequalities in a capitalist economy. Unfortunately, it is also the same as

when applied to one’s health and nutrition. The greater the muscles mass

of a person, the greater the amount of calories he or she can burn. It may

sound extremely cruel and discouraging for some but the facts speak for

themselves. Though the amount of calories burnt might be very little but

muscles are still metabolically more active than fats, which is why

exercising is a highly recommended activity to complement with your

diet.

It is strongly recommended that adults get physically involved in activities

for optimal health. Exercising is beneficial on a whole lot of many different

ways so let us look at some of the benefits of exercising.

1. Fight chronic illnesses. Studies have shown that the risks of

contracting diseases such as heart disease, diabetes, Alzheimer’s

disease and many other types of chronic illnesses can be greatly

reduced with increased frequency of exercising.


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2. Keeping weight in check. When you exercise, you burn calories. Not

only are you shedding those extra pounds that cling on to your

body, you can regain your confidence with your new look. If you

are bothered about how others associate words like “fat” and

“obese”, start exercising today. Make them change their opinions

about you.

3. Improve your mood. Exercising releases healthy hormones as well as

reducing stress hormones that can help us to battle depression and

other mental ailments.

4. Increase your energy levels. Exercising improves your blood

circulation which carries oxygen to your body. By increasing your

blood circulation, you increase the amount of oxygen that can be

carried to other parts of your body therefore giving you more

energy.

5. Improve the quality of your sleep. The quality of your sleep

determines the energy level of the following day. Participating in

exercises during the day can get you to sleep better at night.

6. Improving your sex life. Exercising improves your overall

performance in terms of physique and performance. Not only will

you look good but you increase the level of satisfaction of you and

your partner.

With the above mentioned reasons, there is no reason why we are finding

excuses to avoid exercising. The usual complaints are always lack of time,

monetary concerns and feeling tired after a hard day’s work. A common


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misconception people have is that exercising takes up a large portion of

their time. In actuality, exercise can be broken down into 30- or even 10-

minute intervals at your own discretion. As for fatigue, the more you

exercise, the lower the tendency that you will feel tired. As times goes by,

an active man will feel the positive effects of exercising and will overcome

this fatigue easily. Exercising does not mean you have to pay huge

amounts of membership fees to workout in gym. In fact, exercising can be

fun. Think about some of your favorite sports and a few of your friends.

Invite them for a day of sports and activities. Not only are you keeping

yourself fit and healthy, but also strengthening your relationships with

them.

The benefits of exercising outweigh all its shortcomings, if there were any

at all. As you can see, the common excuses people have come up with

are not excusable. These are the things typical procrastinators have come

up with to justify their actions so as to make themselves feel better.

Take a look at any of the listed sports or activities that you can do during

your spare time. In each of the examples, the calculations of calories

burned are based on a 155lbs man performing the designated activity for

an hour.

1. Baseball. Nothing like a good old American sport. Baseball burns a

total of approximately 352 calories within an hour and it is not

necessarily a group sport. Grab your kit and bring your friends or kids

out to play catch. A simple exercise like that can still burn about 176

calories.


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2. Basketball. A typical competitive basketball game would burn 563

calories. Not too shabby for a sport that is well-loved by many. Not

only can you get your friends to join you for a fulfilling morning of

basketball game, it also gives you the opportunity to take time to

catch up with them. Social support from family and friends is also an

essential component of a healthy lifestyle.

3. Soccer. Soccer (or also called football in other parts of the world) is

a particularly popular game especially in Europe. A casual game of

soccer would burn about 493 calories whereas a competitive one

would expend 704 calories. Similarly, soccer is a team sports and

therefore helps you to maintain emotional balance.

4. Swimming. This exercise burns from a range of 563 calories to 774

calories depending on the types of styles used. In addition,

swimming helps to build your stamina and is also a good exercise

for muscle recovery.

5. Golf. Golf may not be a sport that burns lots of calories but it is a

relatively good sport for a relaxing weekend afternoon. A typical

golf game would burn about 200 – 400 calories every hour and is

generally preferred by businessmen for socializing.

6. Running/Jogging. If someone wishes to lose weight, the best advice

one can offer is to recommend running or jogging. This particular

exercise can be performed progressively and the extent of calories

burned is dependent on the speed at which you are running and

the distance covered. A runner covering one mile in 6.5 minutes will

burn a total of 1056 calories; another runner covering one mile in 10


25

minutes still burns 704 calories in total. Furthermore, running improves

the elasticity of the blood vessels which in turn lowers the blood

pressure. Running can also control your diet as it performs its tasks as

a suppressant.

7. Walking. Earlier on we looked at how exercising can be broken up

into smaller amounts, for example a 30-min or 10-min exercise.

Depending on the speed, the amount of calories burned range

from 200 to 400 calories. Walking is essentially a highly beneficial

exercise that can be done on a daily basis. For instances, take a

walk to your local super marts rather than drive; take the stairs

instead of the elevators or escalators; alight one stop before your

location and complete the rest of the journey by walking; if you

own a dog, walk your dog. These are just some of the many easy

ways you can incorporate walking into your daily lives. Take a break

now and start walking around your house for 10 minutes. As soon as

you finish and come back here you will feel better and refreshed

already.

8. Yoga. Yoga is becoming increasingly popular among the general

public and is closely linked to relaxation. A typical yoga session

would burn about 281 calories. Contrary to other beliefs, yoga is

more than just stretching or contorting your body to weird angles.

Yoga requires the user to practice good breathing methods to

prevent injuries as well as to improve our optimal heath.

However, do take note that even though exercising has more benefits

than shortcomings, overdoing it can still damage your body and might do


26

more bad than good. As with the advice given in the chapter on Diet,

everything should be done in moderation and with care.

For most people, the first step is the hardest to make rather than

overdoing it. Which is why, always remember that procrastination is not a

good trait, it is a bad habit. If kept unchecked, it can lead to more

problems than solved. Tell yourself that only you can control your thoughts

and actions. Tell yourself that you (and only you) can make the difference

between good health and wasting it away. Cast procrastination away

and start exercising today.


27

Chapter 4: Habits

The quality of life is very much tied to our daily habits. How we eat, sleep,

exercise and many other activities we engage in play a part in our health.

Ironically, even though we see a huge leap in life expectancy, there are

still people who engage in habits that will only deteriorate their health.

Some of these ugly habits include smoking (in which the world is gradually

seeing a rise in the number of smokers), alcoholism (which is one of the

main causes of road accidents and liver diseases) and many others.

Engaging in these activities is tantamount to declaring ending your life

expectancy by a few good years.

Some may reason that their habit is a result of years of peer influence or

work stress so it is impossible to revert back. Impossible is a strong word

and is just an excuse for people so that they can skip the process of trying.

You are the only one person who can control your thoughts. The extent of

peer pressure is only influence but you are the one who decides what to

do.

Look at the following bad habits and answer yourself truthfully – are you

guilty of committing any of them? And if you are, are you willing to

remove them from your life for good?

a. Smoking

b. Alcoholism

c. Inadequate sleep and rest

d. No time for friends and family


28

Smoking

Everyone knows about the harmful effects of smoking. But amidst all the

television commercials, poster advertisements and studies that educate

the public about the illnesses tied to cigarettes, the numbers of smokers

continue to soar. As all the educational shout outs seem to only

desensitize the public’s opinion on smoking, it is increasingly hard to

correct that bad habit as more and more people around you are

beginning to pick up the stick.

A cigarette is more than just tobacco rolled into cylindrical shapes. Add

that along with 598 other ingredients and you start to wonder how many

of these things actually enter your heart, lungs, brain and other vital

organs in your body each time you take a puff. The potency of cigarettes

is a result of addictives that were added in to get you hooked to them.

Some of the 599 harmful ingredients in a typical cigarette are:

1. Nicotine. It takes no more than 7-10 seconds for the nicotine-rich

blood to travel to your brain. Once it travels to the brain, it releases

chemicals that produce short-term effects such as increased

arousal and an improved threshold towards pain. Furthermore, it

serves as a depressant that prevents nerve cells from transmitting

signals. The properties of addiction are believed to be a result of

one’s dependence on the mental reliance and emotional relief

brought about by nicotine rather than its chemical properties.


29

Nicotine is highly toxic as it can damage your heart, lungs and

blood vessels. Although it is not a carcinogen, it can accelerate

existing cancer cells in the body. Other health impacts include

stroke, impotence as well as heart diseases.

2. Tar. Tar is a partially combusted resin as a result of the burning of

tobacco and other plant material during smoking. It is believed to

be the most destructive by-products of smoking which can lead to

cancer, lung diseases and several other health-threatening illnesses.

The tar that is inhaled can remain in the lungs and continue to

accumulate and damage lungs. In addition, the tar in cigarette

smoking contains 19 different kinds of carcinogens which are

basically substances that cause cancer or aggravate it. These

compounds cause damage to cells by irreversibly binding to the

DNA of a healthy cell. Once it has done that, the cell will either die

or mutate. But no matter which choice your cell goes to, either one

of the options will still lead to premature death.

3. Soot. Partially burnt organic compounds are carcinogenic. The

smoke produced from smoking is inhaled into the lungs and can

accumulate over long periods of time and continue to damage the

cells in the lungs. Furthermore, the damage might pass on to other

cells in other parts of the body and create mutation. As the cells

mutate, it increases the chances of cancer which if left untreated

could lead to death.

4. Carbon Monoxide. Carbon monoxide is more than just another

colorless and odorless gar. Carbon monoxide can attach itself

much readily than oxygen to hemoglobin, which is responsible for


30

transporting oxygen-rich blood into other parts of the body. When

the levels of oxygen decreases, the person can suffer from many

undesirable symptoms such as chest pains and headaches. In the

long-term, cholesterol can attach itself to the walls of arteries much

easier and, again, limit the amount of oxygen that can be delivered

to other parts of the body and in turn, the heart needs to pump

blood with more effort and force. Besides reducing the volume

blood can travel through blood vessels, cholesterol also hardens the

walls of blood vessels and makes it inelastic. This inelasticity coupled

with the greater force from your heart can lead to high blood

pressure and in extreme cases cause stroke or immediate deaths.

And of course there are many more toxic items that can harm you in

many different ways, such as damaging your liver, kidney and lymph

nodes. Now that you have seen all the harmful compounds you are

taking in, does it scare you enough to prompt you to quit smoking?

Regardless of the reasons, if you have set your mind to quit, go for it. Here

are some tips to help smokers kick the habit.


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Key To Fighting Cigarette Smoking

Step 1: Preparation

1. Picking the right time. Most people would recommend to smokers

that they should quit smoking immediately but have you considered

a situation in which you decided to quit just before your stress levels

heighten? It is harder to kick the habit when you are experiencing

stressful moments. Pick a time whereby there are no pending tasks

that would lead to stressful situations. Having said that, however, the

key to quitting is still to do it as soon as possible. The motivation to

quit is no longer there when it simply drags too long.

2. Get ready to fail, and then try again. “Why do we fall? So that we

can learn to pick ourselves up.” This classic line from Batman Begins

nails right on the spot to how we should embrace failures. Be

prepared to fail more than once. The important thing is that one

should always pick up the mistakes from past failures and then get it

right the second time. Just remember, if an ex-smoker can quit

smoking, all the other smokers can too.

3. Tell your friends, family and colleagues. Involve them in your fight

against cigarettes. Preempt them that during this period of time,

they will have to tolerate your mood swings. If any other members

of your family, friends or colleagues smoke, get them to stay away

from you while they are smoking or better still, invite them to quit

smoking with you.


32

4. Approach a doctor. Ask your doctor about the various side-effects

while you are quitting smoking or ask for medication that should or

should not be taken while you are abstaining from cigarettes.

Step 2: Medications

1. Varenicline (or marketed under the brand name Chantex) is an

FDA-approved prescription-only medication that not only blocks the

effects of nicotine in your body but also brings relief on the

withdrawal effects of smokers.

2. Bupropion is commonly prescribed as an anti-depressant drug but

alternatively can be used as a substitute for the effects of nicotine.

This medicine, however, should not be given to patients with past

histories of head trauma and seizures.

Do not self-medicate. Approach your doctor for more professional details

on the above-mentioned medications to curb your nicotine cravings.

3. Nicotine patches, gum, inhaler and lozenges are relatively excellent

substitutes for nicotine cravings. Although the speed at which

nicotine medications can deliver the nicotine to the brain varies,

they are still capable of reducing the withdrawal symptoms

experienced by the users.


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Step 3: Adapting

The first week is perhaps the most frustrating week by which it is also the

most crucial. Once you have gone through and overcome this stage,

you are ready to lead a smoke-free life. As you move on to put smoking

to an end, you will notice several connections that can be linked to your

smoking habits. The following examples will give you an overview of

what they are and how you can re-adjust these connections to help

you.

1. Habitual. Your mind and body have developed the habit of holding

your cigarette in your hands and in your mouth. It is not easy to

correct this change in habit but it is not particularly hard either. Use

substitutes, such as toothpicks, lollipops, chewing gum or even

straws in place of cigarettes.

2. Behavioral. When do you usually take out your cigarette and start

smoking away? Is it before or after meals? Is it during coffee breaks

or between classes? Do you smoke when you feel stress levels

elevating? The idea is to identify what are some of the moments in

your life that will actually lead to smoking, and then cut down on

these instances which will get you smoking. By reducing or

eliminating these contributing scenarios, you can anticipate when a

particular craving is coming and be there a step ahead to stop it.

3. Diet. During this period of time, when you are still adapting to life

without cigarettes, your diet can affect your mood and disrupt your

progress. Keep yourself hydrated, the worse thing that can happen

is getting irritable and dehydrated at the same time. Furthermore,


34

drinking water can help you to wash away the toxins to keep you

refreshed. Replace your morning coffee with juice or milk. The

caffeine in coffee is a stimulant drug and might worsen one’s

mood. Eat a healthy and well-balanced diet. Avoid food that is

high in sugar and salt content which can also lead to changes in

your temper.

4. Exercise. Work out and keep yourself healthy. Every time you

develop a craving for smoking, substitute it with exercising. Do some

push-ups or just take a walk around and enjoy yourself with the

clean air around you. Not only does it stop your craving, exercising

can improve your health as well. What is better than kicking your

bad habit for a good one?

Alcohol

No other beverage can affect men in more ways than alcoholic drinks

and alcohol intoxication is perhaps the worst thing that can ever happen

to a man. In many cultures, drinking plays an important part in social and

business interaction despite the fact that constant drinking can lead to

addiction which is known as alcoholism.

Alcohol drinking in moderation can have beneficial effects on humans.

For example, non drinkers are 2.36 times more vulnerable to stroke than

moderate drinkers; moderate drinkers are less susceptible to heart

diseases; and studies show that drinking in moderation may contribute to

reducing the risks of contracting diabetes.


35

However, as humans, we have an innate ability to self-destruct. Taking in

large volumes of alcohol has short-term and long-term negative effects

on your body. As alcohol is a depressant drug, in the short-term, it will

delay nerve synapses leading to slower responses and lowering of

concentration. In the long run, cancer of the liver, mouth and pancreas

are just some of the cancers that alcoholics can suffer from heavy

drinking. For most heavy drinkers, the liver is the first to feel the effects of

alcoholism as this largest internal organ can be totally damaged as a

result of over-drinking.

In extreme cases, drink-driving is one of the main contributors of traffic

deaths in the whole world. Furthermore, drunkards are more likely to lose

sense of what is right or wrong and might commit crimes such as rape,

molest and even murder. Therefore, it is important that we drink alcoholic

beverages in moderation for our well-being as well as others’.

Want to quit alcohol abuse? Take a look at the steps in the following

page.

1. Stand tall in front of alcohol. Tell yourself that you are stronger than

alcohol. Because if you discourage yourself or let others disparage

you by suggesting that you are helpless in front of your addiction,

you cannot fight alcoholism. Your success is determined by your

self-assurance that you will and must succeed.

2. Identify contributing factors. Find out the things that are contributing

to your alcoholism. Who are the ones who always encourage you

to drink? Is it you, your colleagues or your friends? When do you

drink? During birthdays or immediately after work? Where do you


36

usually drink? Is it at home or in pubs? What do you drink? Is it just

beer or maybe absinthe? Why do you drink? Is it to celebrate a

success after a major project or just to de-stress? These are the kind

of questions you should ask yourself. Identify and rectify them. If you

want to quit over-drinking, quit going out with friends or colleagues

who are bad influences. If you want to drink, drink wine in

moderation because drinking wine has several healthy benefits. If

you are stressed out, do not use drinking as an excuse. It will only

make matters worse.

3. Tell yourself. Repeat to yourself why you want to kick the habit. Is it

for your family or health? Tie up your reasons with your resolve and

say things like “I will stop my alcohol abuse because I want to stay

healthy”. If possible, repeat these statements to yourself every time

you go for a drink and make sure you do what you preach.

4. Imagine. Picture yourself in a drunken state. That should not be hard

to imagine since it happens almost frequently in pubs and clubs. Put

that into your mind and picture yourself like that. Then imagine

yourself in a healthy image. Compare and contrast the two

extremes. Whenever you are out drinking, bring these two images to

your mind and tell yourself you can either look like a dead drunkard

or a healthy and happy drinker.

5. Company. Although you are the only one who can control your

own thoughts, your friends can still influence your thoughts. If a

particular company of friends is pushing you towards alcoholism, it is

time to decide whether to stick with them or to forgo them. It is your


37

health that matters. If you cannot convince them to quit over-

drinking, then stay away from them.

Your Sleep & Your R&Rs

Do you get enough rest to prepare you for the next day? Do you live on

the edge of stress that you can barely find time to rest and relax? A poll

by the National Sleep Foundation found out that Americans only sleep an

average of 6.7 hours of sleep per day rather than the average 7 – 8 hours

as recommended by experts. This number has gone done from 7.0 hours

in the year 2001 and this trend is expected to persist. As technology

improves, our amount of work escalates as well. This is particularly obvious

because smart-phones are allowing the typical worker to work wherever

they are. This means that the average office worker receives emails and

messages even after working hours whereby they are expected to

complete ad-hoc tasks immediately. This, of course, forces them to

sacrifice their sleep for work and is probably the main contributor of the

decrease in the average sleeping time. The decrease in the numbers of

sleeping hours not only cause sleep-related problems but is believed to be

a contributing factor towards mental health such as suicides and

depressions.

Sleeping is essential for our body’s recovery. Some may think that while

sleeping, your brain shuts down all the functions except for the important

ones but on the contrary, the process of sleeping is an active state that

continues to carry out bodily functions. Your muscles recover as you sleep;

your brain re-learns all the things you have gone through during the day;

and essential chemical reactions go through your blood stream to help

you battle stress.


38

With that in mind, now imagine this: If sleep can bring us so many benefits,

how will sleep deprivation affect our normal day to day functions?

Firstly, our memory and concentration is affected when we are deprived

of sleep. With lack of sleep, our brain does not receive adequate rest for

another day of work. As it goes on, the amount of work continues to pile

up and there is a tendency that we might have to stay awake again to

finish up the work. This goes into a vicious circle and work will never

actually be completed. Furthermore, driving without proper sleep is like

driving with alcohol. Not only does it endanger one’s life but others as

well.

Secondly, as you lose sleep, the brain is unable to produce sufficient

melatonin (a powerful antioxidant hormone) which can regulate the

amount of cortisol (a stress hormone). Without melatonin, the levels of

cortisol would increase and stress levels might escalate. Furthermore,

researches have shown that the increase in amount of cortisol is related to

the depositing of fats in the abdominal area, probably due to the

undesirable activation of hormones that lead to unhealthy eating habits.

Lastly, your health is affected as your body is unable to get all the

necessary rest and recovery it is supposed to receive. In the short-term,

people who do not get enough sleep are more susceptible to flu viruses

and can get colds much easier than those whom have 7-8 hours of

serene sleep. In the long-run, the lack of antioxidant hormones, melatonin,

can increase risks of contracting cancer than those who have adequate

sleep.


39

Now that you have seen the pros and cons of sleeping, let us look at how

we can achieve healthy and proper sleep.

1. Perfect sleeping atmosphere. Some of the stuff that we place in our

bedroom is there for our convenience, such as televisions,

computers and radios. Identify those stuff and place them

elsewhere. Your bedroom should be the place to rest and relax not

for work or entertainment. Instead put in stuff that helps you to calm

down or change your mattress and pillows to make it much more

comfortable. In short, remove all undesirable sleeping items and

replace them with the pleasant ones.

2. Follow a fixed time to sleep and wake up. Set a time for you to

sleep. Stick to it and make sure you sleep at that particular timing.

Add 7 – 8 hours and make sure you get up only within the

designated timing. Most people get in the mood to sleep in

darkness and under cooler temperature, so set out to finish all your

work half an hour before sleeping, off your lights once time is up

and hit the bed straight away. When you’re lying on the bed, do

not think of work, your exams or any other things that would keep

your heart racing. Clear your mind of all thoughts and think only

about sleeping.

3. Strike off habits that affect your sleep. If you recall in earlier

chapters, nicotine and caffeine are powerful stimulants, which

suggests that consuming them before bedtime will not calm you

down but instead keep you awake and therefore shorten your

sleeping duration. In addition, afternoon naps can affect your sleep


40

as you get continual rest throughout the day. Avoid taking these

afternoon naps which will adversely affect your uninterrupted sleep.

Make it a habit to remove these habits for good to achieve better

sleep.

4. Keep exercising. A consistent exercising regime will get you to sleep

better during the night. However, take note that exercising close to

bedtime can keep you awake when it is time to sleep.

Now that you know how to sleep better, how can you improve your life by

starting a day fresh and happy? Here are some suggestions for you to look

through to help you boost your moods and achieve relaxation.

1. After waking up from your sleep, get to an open window and

breathe in and out slowly. Repeat this process several times until you

feel refreshed from it.

2. Find yourself a comfortable chair or sofa. Clench your fists and arms

tightly for a few seconds and then release them. Repeat the same

procedures with your limbs and shoulders by tensing the muscles

around that area.

3. Perform the following relaxation exercise at night. Rest on a

comfortable chair or sofa and turn off all lights. Visualize an image

of tranquil surroundings and picture yourself in it. Continue to do this

for 2 – 3 minutes.

4. Get started with a new hobby or just simply sit back and enjoy

doing what you love doing the most. For example, get yourself


41

started with your hobbies and forget about everything else; listen to

your favorite music or maybe just take a stroll down the

neighborhood or in the park. The key to this is to do what you enjoy

without thinking about things that you dislike.

5. Laughter is the best medicine. Take an occasional break now and

then, read some jokes and spread the laughter. Every man can

appreciate a good laugh anytime, any place.

A simple process such as resting and relaxing is becoming more and more

complex with our technological advancements. In fact, all of the above

listed steps do not require you to spend money on unnecessary activities

such as costly spa treatments or a relaxing trip to a faraway country. The

point is that you can still feel at eased just being at home or around your

neighborhood. Just take note that after a hard day’s work, learn to

reward yourself by simply relaxing and taking time off and indulge in it.


42

Chapter 5: All In Your Hands

No one can control your life. Only you can make the difference to lead a

healthier life. Some people prioritize wealth over health and even though

they have achieved their goals, they risk losing important things such as

their health in order to realize their goals and dreams. The lesson to learn is

that it is important to strike a balance between health and wealth. A

compromise of either way will knock your life off balance.

Steps To Living Well

1. Set a goal. Tell yourself what are the things you should and should

not consume. Write down your goal and make sure it is

conspicuous. You can stick them anywhere – your fridge, computer

table, your cubicle, anywhere.

2. Calculate your calories. Make it a habit to write down the food you

have consumed for the day - Breakfast, brunch, lunch, tea-break,

dinner. As long as you have eaten them, write it down. Calculate

your calories intake and if possible, stick with the recommended

standards. Remember to follow the food pyramid (Fig 1.1) on the

portion of each food groups and always remember the golden rule:

Never over-eat.


43

3. Plan your exercise regime. Make an effort to schedule timeslots for

exercising. You do not need to stick to a particular exercise such as

running or skipping. Instead, pick up a sport which interests you and

get your family or friends to join you.

4. Identify all the bad habits. List them down and tell yourself you want

to remove them for good. Whenever you feel like picking up a

cigarette for smoking, substitute with candy or toothpicks. If you feel

like drinking, remind yourself that drinking is bad for health.

Associate or substitute bad habits with the good ones so as to

better improve your health.

Look through all the steps that were mentioned throughout the module

and start leading the life that you very well deserved. It is no mean feat to

stay healthy but hard work does and will pay off. Start doing what is right,

for your health and those around you. Once you make the difference in

your life, you influence others as well. When you have motivated others to

do the same, they can also motivate you back. Pick up the good habits

and discard all the bad ones. Whenever your heart starts to falter, tell

yourself – To live well for great wealth can only be decided by you and no

one else because only your action is the real Elixir of Health.

To Your Success,


44

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