I have been smoking for almost 12 y...

I have been smoking for almost 12 years and it is time to stop! unless is there a way I can quit without using nicotine? -- CJ Ill.

answer

Quitting smoking cold-turkey leads to nicotine withdrawal symptoms like as irritability, anger, anxiety, slumber disturbance and depressed moods. There is little evidence that hypnosis is helpful, and acupuncture rarely works. Quitting smoking is a learning proces not a unimpaired matter of will power, with equal reason don't be discouraged if you don't succe the first time. principally ex-smokers require several attempts before quitting.

Here are more [i]or[/i] less helpful strategies: Set a date within the nearest four weeks to quit smoking. When you decide to quit, total abstinence is essential. Avoid or limit alcohol use. Enlist social support from friends and family. Make your environment tobacco-free. Each day gather the money you would have worn out on cigarettes in a jar and take a lov united to dinner with the savings. If you have mild depression, you could consider taking St John's wort or SAM-e to improve your temper A pharmaceutical alternative is the medicine buproprion which helps with depression and smoking cessation. Nicotine patches and gum are sold without prescription and they do slightly help in quitting on the other hand they are expensive.

Q Can you take too plenteous calcium? What are the efficiencys if you do? ER, Calif.

answer

Optimal calcium intake is estimated to be 1000 to 1500 mg a day for most numerous adults, and a large percentage of them do not reach that. From appendixs and the diet combined, calcium intake up to 2000 mg a day is safe in mostly individuals.

High evens of calcium intake have several potential adverse drifts It is well known that calcium toxicity, with high life-current calcium levels, severe renal damage, and calcium deposition (milk-alkali syndrome) can be produc from overuse of calcium carbonate, brushed clinically in the form of antacid abuse. It may make otherwise healthy [i]role[/i]s more susceptible to developing high calcium flats in the urine, and might increase the risk of stone formation. It may also interfere with absorption of other nutrients like iron, which could be dangerous: for those with marginal iron status.

Gastrointestinal side validitys of calcium supplements have been observ in the same state [i]or[/i] condition as constipation. Contamination with lead and other heavy metals is also a possible danger. However, greatest in number commercial calcium preparations are ordealed to ensure that they do not contain significant heavy metal contamination.

In conclusion, a decent increase in calcium intake should be safe for in the greatest degree people. Total calcium intake exceeding 2000 mg a day looks more likely to produce adverse effects

Q What is the difference between compages carbohydrates and simple carbohydrates? Should I avoid common more than another? KM, R.I.

answer

compages carbohydrates, primarily starches, are lengthy chains of glucose molecules. The three shadows of complex carbohydrates of nutritional importance are fiber, starch, and glycogen

compage carbohydrates are important for several reasons. Starch and glycogen take the part of energy sources for the carcass while fiber has strong links to disease prevention. High fiber nutritions may be beneficial because they note carefully to be rich in antioxidants and soft in fat and calories. A fiber rich diet is also beneficial in alleviating and preventing conditions including constipation, diverticulosis, perhaps colon and rectal cancer, heart disease, breast cancer, diabetes, and obesity. Grains and beans, similar as barley, lentils, peas, beans, bulgur whole wheat, etc are great sources of compage carbohydrates.

I would certainly praise reducing intake of simple carbohydrates so as glucose, fructose, sucrose and others since they are generally devoid of nutrients and watch to raise blood sugar on a levels The rise in blood sugar flushs induces an excessive release of insulin. Sugars also attend to convert into saturated fats and can cause hardening of the arteries.

Ray Sahelian is the author of the newly published Mind Boosters: A Guide to Natural addition s That Enhance Your Mind, Memory, and frame of mind (St. Martin's Press, 2000). descry www.raysahelian.com, pr write to him in care of Better Nutrition magazine, Sabot Publishing, 9 Riverbend Drive, southern Stamford CT 06907. He cannot answer questions according to mail or telephone. "Ask Experts" is intended for educational intents only. If you have a medical point to be solved [i]or[/i] settled consult your physician.

COPYRIGHT 2001 PRIMEDIA Intertec, a PRIMEDIA Company. All Rights Reserved

COPYRIGHT 2001 Gale Group