Exercising can undo damages caused from smoking.
According to the American Heart Association, smoking accounts for more than 400,000 deaths annually and is the most preventable cause of death for Americans. Those who have conquered the smoking addiction may not just want to prevent future health problems caused by smoking, but may also want to undo the damage already done. Although some damage caused by smoking is permanent, you can do things to improve your overall health while boosting your appearance and increasing your level of fitness.
Instructions
1. Eat a balanced diet loaded with a variety of fruits, vegetables and whole grains. Eat dairy products and meat in moderation. Consume foods high in saturated and trans fats such as those found in fast food and processed foods rarely. Increase the amount of antioxidants in your diet. According to MedlinePlus, consuming a diet high in antioxidants may protect your body cells against the effects and damages of free radicals produced from tobacco smoke. Foods that contain antioxidants include fruits and vegetables, fish, whole grains and nuts.
2. Drink at least eight to nine glasses of water per day to flush smoking-related toxins and free radicals produced from tobacco smoke out of your body. Water is an essential element necessary for all body processes. Water flushes vital organs of toxins, transports nutrients to body cells and creates a moist environment for tissues in the ear, nose and throat. Water also provides hydration for skin.
3. Create an exercise routine that lasts 30 to 60 minutes a day for at least three to five days a week. Exercise may be the most important tool for undoing the damage from smoking. The American Cancer Society suggests walking as an exercise to prevent smoking relapses and to reverse the damages caused from smoking. Exercises such as walking improve the transportation of nutrient and oxygen saturated blood to all areas of the body as well as cardiovascular and lung functions. Regular exercise also improves depression symptoms and boosts skin tone.
4. Restrict smoking around you at all times, including in your home or vehicle. According to the American Heart Association, secondhand smoke is responsible for between 20,000 to 69,000 deaths annually. Secondhand smoke can cause the same amount of damage to your body as that of first-hand smoking.
5. Create a plan to prevent smoking relapses. Work with a counselor to reduce smoking urges or attend nicotine support groups in your area. The simple act of remaining smoke-free will allow your body to heal greatly and begin reversing the damage of smoking. According to the American Cancer Society after just 12 hours of being smoke-free the carbon monoxide levels in your blood return to normal, and after one year of being nicotine-free, your risk of coronary heart disease is reduced by half in comparison to smokers.
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