AWARENESS TIPS TO QUIT SMOKING Among the various bad habits, smoking is one among the worst habits which not only spoils the health of the smoker, it also spoils the health of the near and dear who reside or move around him. Smoking effects one’s all-round health, finance, personality, confidence, ability and performance. So, it is advisable to quit smoking as early as possible. Here are some tobacco related statistics and awareness tips to quit smoking, to enjoy sound wealthy health. STATISTICS OF TOBACCO: Tobacco usage in India claims more than 800000 lives annually. Globally the number of smokers is expected to rise to 1.7 billion by 2020. Ninety percent of the smokers in the country start smoking before they are 24 years old. Half the male tuberculosis deaths in India are caused by smoking. If smoking is unchecked, by 2020, millions of people in India will become regular smokers. Most of them experience their first puff before attaining the age 18. What is most disturbing is the steady rise in the numbers of teenagers, some of them as young as 14 or 15 years. Out of the 1000 teenagers who smoke, at least 500 have been found to die of tobacco-related diseases. In USA, the drop in smoking has been attributed to a number of reasons – a growing awareness about the health-damaging effects of smoking, rising cigarette prices, rising cigarette taxes, aggressive anti-smoking campaigns and a decline in the social acceptability of smoking. DISASTEROUS EFFECTS: Smoking predisposes to oral, lung, and other cancers. Smokers are more likely to suffer from high blood pressure and to experience a heart-attack or stroke. Smokers are also at increased risk of disturbances ranging from dental caries to osteoporosis. Women smokers are more likely to have abortions. Their children are more likely to have behavioral disorders. Non-smokers, who regularly inhale cigarette smoke also suffer higher medical risk. A study of half a million Americans who were followed-up for an average of nine years, showed that the risk of death was doubled in smokers. As many as 2200 Indians stop smoking every day – by dying. Tobacco is the second major cause of death in the world. Forty percent of the cancer detected in India, is because of tobacco use. with every cigarette, you ingest a staggering 4700 chemicals, 42 carcinogens or cancer-causing substance. One cigarette and one beedi reduce seven minutes of your life. Approximately Rs.27000 crores in terms of healthcare costs and lost productively. One packet of Pan Parrag or Hans reduces four minutes of your life. It causes sexual impotency in men, miscarriage and infertility in women, wrinkled skin, stained teeth, bad odour, mouth ulceration and difficulty in swallowing. Every organ in the body is affected from head to toe, especially the brain, lungs and heart attacks, chronic cough and lung disease, worsened condition of diabetes, blood pressure and lower stamina. Babies born to mothers who smoke can be sicker, die suddenly, or have more infections of the middle ear, coughing and wheezing. Tobacco-related causes lead, every year in India, to 20000 amputations besides frightening diseases like lung/oral cancer, stroke and heart problems and over eight lakh deaths compared to 60000 from road accidents. Cause problems to family, friends and co-workers from the smoke from the cigarette – exposing them to the same dangers. This is called ‘second hand smoking’. ORGANISATION EFFORTS TO ERADICATE SMOKING: WHO has taken an initiative to set up Tobacco Cessation Centers (TCC). Tobacco Products Prohibition of advertisement and regulation of trade and commerce, (production and supply and distribution) act has four rules, which bans smoking in public places, sale of tobacco products to minor, tobacco advertisements with pictures of celebrities, and sales of tobacco products within a 100-yard radius of educational institutions. Counselors work in tandem to help the person seeking help for his problem, by telling them of specific ways to counter the craving, as well as of positive lifestyle-altering habits. NIMHANS has a free OPD at the TCC which functions thrice a week-Monday, Wednesday and Friday, between 2 pm and 4 pm. Tobacco Cessation Centre, Department of Psychiatry, NIMHANS, Hosur Road, Bangalore. Tel: 26995311/12. TREATMENT AWARENESS TIPS: Many medicines can help smokers drop their deadly habit. Smokers are addicted to the nicotine in cigarette, but the chemicals in tobacco tar are what especially harm health. Nicotine replacement can help smokers quit cigarette without suffering the symptoms of nicotine withdrawal. Nicotine replacement is available as a patch, gum, lozenge, inhaler and spray. Bupropion is another effective treatment. Patients take this drug for about three weeks before attempting a clean break with smoking. About half of treated patients successfully quit smoking within two months, but gradually relapse during the rest of the year. Varenicline is the latest drug. It received approval in USA in May 2006. Smokers also need counseling on how to stay tobacco-free. This guidance is provided through cognitive behavior therapy (CBT), a highly successful approach used to treat depression and other psychiatric disorders. GOOD EFFECTS OF QUITTING SMOKING: By stopping, a person will no longer be a bad influence on younger children in his or her family and in the society. The self-confidence and self-image of the person improves, when he or she quits. No more looks of disapproval or feelings of guilt. Saving of money is another advantage, expenditure on buying cigarettes, lighters, ashtrays; matches and so on can be saved. Quitting smoking reduces bad breath, yellowing of teeth or fingers. Overall performance of the person in physical activities will be remarkably improved after quitting the habit of smoking. AWARENESS TO QUIT SMOKING: Throw away all of your tobacco. Clean out your room if you have smoked there or left a tobacco packet lying around. Throw away your ashtrays, lighters, empty packets, anything that you connect with your tobacco habit. Pick a stop date. Choose a date one to two weeks away so you can get ready to quit. If possible, choose a time when things in your life will change. Or just pick a time when you don’t expect any extra stress at school, work or home. For example, quit after final exams or a project assignment not during them: Make a list of the reasons why you want to quit. Keep the list on hand so you can look at it when you have a nicotine carving. Keep track of where, when, why you smoke. Tell your friends that you are quitting smoking. Ask them not to pressure you. Find other things to do with them besides using tobacco. Stop on stipulated date and time. Plan little rewards for yourself for each tobacco-free day, week or month. For example, buy yourself a new shirt or ask a friend to see a movie with you. Instead of smoking or chewing tobacco, chew sugar less gum, cardamoms, a toffee etc. Call a friend,go to a place where you can’t smoke. Take a walk or workout. Remind yourself why you want to quit. Develop a healthy lifestyle. LIFE AFTER QUITTING: After two weeks: Blood flow improves; nicotine has passed from the body. Two weeks to three months: Circulation will improve, making walking and running easier; lung functioning increases up to 30 percent. After Five years: Risk of stroke will be substantially reduced, within five to fifteen years after quitting, it becomes about as non-smokers. After 10 years: Risk of dying from lung cancer will be about half of what it would have been if smoking is continued. Risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas will also decrease. After 15 years: Risk of dying from a heart attack is equal to a person who never smoked. NicVAX is a vaccine against smoking which is presently under development. It produces antibodies against nicotine, the addictive substance in tobacco. If a vaccinated person smokes, the antibodies attach themselves to nicotine. The resultant nicotine-antibody complex is too large to cross the blood-brain complex. Consequently, the smoker does not experience the expected effect of smoking in his brain. Clinical trails on NicVAX have begun; the food and drug Administration in USA has put this research on fast track. NicVAX could be useful for smokers who are trying to quit, and for abstinent. NicVAX may also prevent smoking; for example, parents may vaccinate their children against the development of addiction. This then might be the first vaccine to prevent a behavior rather than a disease. CAUTION: CONSULT SPECIALIZED PROFESSIONALS/COUNSELLERS, BEFORE TAKING ANY TREATMENT TO QUIT SMOKING. For further Art of Awareness living various activities; all-round, easy simple, single window awareness solutions visit website: www.srimission.org.

AWARENESS TIPS TO OVERCOME SLEEPLESSNESS Sleep is also one essential thing like food and breath for our health, performance and well being. A minimum certain quantity of sleep is essential to each individual depending upon his age, health, job or physical work he does. Insomnia is when you are having trouble in not getting that much quantity of quality sleep. Every one has a bad night sleep every now and then. Especially before an important event or if we are deeply worked. Roughly about 20% of the population is suffering with insomnia. They suffer to get sleep, wake up several times during sleep or wake up much too early in the morning. When you have trouble in sleeping at least 3 nights a week which continues for a moth or more it is called chronic insomnia. Awareness and understanding of sleep disorders will go a long way in enhancing the quality of life. Here are some useful awareness tips to get you trouble free, easy, simple, cost less sleeping techniques. REASONS WHICH WILL DISTURB THE SOUND SLEEP: Competition in life, multiple earnings, high tension, working in shifts, night travel, frequent journeys, race to succeed, irregular food habits, variation in food intake, pollution, night traffic disturbances, late night TV watching, unemployment, underpaid wages, ever-growing cost of living, scarcity of various things. Night water supply, power cuts, mosquito means, Cinema, marriage, party halls, bars, prayer places near by; sick babies/persons in home/neighbour house, hostels nearby, railway track, highways near by, worn-out fan or old refrigerator in bedroom, improper ventilation of bedroom, changing job, shifts, odd working hours etc. Even children are caught in the Web home work, project works, exams, television, PCs, Videogames, and endless games or mobiles. Labor are also not spared, working hard during the day, some times duty on shifts will creep into their sleep. Pressure of mosquitoes, rats in bedroom will also disturb. Quality of our sleep can also be worsened by various sleep disturbances like some people grind their teeth in their sleep (bruxism), others talk in their sleep (semniloquy), some other sleep walk (somnambulism), few loudly cry or shout in their nightmare dreams, few laugh and few weep, few snore, few often tilt sides. Few aged people get up frequently to go to bathroom during sleep, few murmur among themselves because of lack of sleep. Asthma patients difficult breathing is a disturbance. These conditions of your bed partner, or companion in sleeping hall will cause severe sleep disturbances. WHY SOUND SLEEP IS REQUIRED: *Sleep is a natural healer. It is a natural remedy for many health problems. Disturbed sleep can prove hazardous. Sound sleep can control co morbid conditions like diabetes, hypertension, ischemic heart disease, stroke and in rare cases sudden death. Snoring is another kind of sleep disturbance which contributes to day time sleepiness, forgetfulness, fatigue, even sexual dysfunction. HOW MUCH ONE HAS TO SLEEP: *The amount of sleep hours varies person to person depending on the individual. The good indication of enough sleep is that one stay alert during the day time. If one feels drowsy during day, it is the indication that he had not had sound sleep last night. One must sleep for at least 6-8 hours. * Babies usually sleep longer. *For small children between 5 to 8 years of age 8 to 9 hours is normal sleep. *For middle aged of about 40 years old about 7 hours sleep is normal. *People between 55 to 60 years will have 6 to 6 ½ hours sleep as normal. When at 80 years and healthy, they sleep 6 hours. These are only average times. Whereas it may vary depending upon the health, mental conditions, sickness etc. Working professionals require more quality sleep as they have to remain alert and focused to optimize their performance. Their sleeping time minimum should be 6 to 7 hours. *Software Engineers, who work with Computers maximum sleep (recommended 8 hours) as they need complete rest even to the eyes. *Media professionals must have minimum 5 to 6 hours for sleep to have a presence of mind. *Elderly people require maximum 5 hours of good sleep. *Children generally sleep more. *Sick people need more sleep. HOW TO IDENTIFY ONE IS SUFFERING WITH INSOMNIA: *Insomnia is the name given for sleeplessness or lack of good sleep. The symptoms of insomnia are tiredness, headache, reduced concentration, daytime fatigue, mood changes, memory lapses and reduced performance. NEGATIVE RESULTS OF INSOMNIA: *Untreated insomnia can impair social and recreational activities. Increase human errors, loss of productivity, elevated risk of accidents and decrement of mood, forgetfulness, memory lapse, personality change and sexual dysfunction. AWARENESS TIPS TO HEALTHY SOUND SLEEP: *Leave all your troubles like anxiety, stress, fear etc. before entering into the bedroom. *Follow a regular timing to sleep. This helps to program your biological clock into good sleep wake pattern. This can be highly helpful for insomnia. *If at all you are feeling highly sleepy during the day, a 15 minutes nap will be helpful. But, beyond that your night sleep will be disturbed. *The body needs to cool down during sleep so avoid heavy blankets, duvets which will ultimately disturb your sleep. *Do not go to bed until you feel sleepy. *Avoid naps especially in the evenings. *Do not exercise just before bed time, which may increase your alertness. *Avoid long working hours extended into your sleep time. *Practice pranayama for 15 minutes before going to bed. *Practice of meditation for 15 minutes will help a lot in eliminating all your tensions and relaxing your mind for freshness to induce sound sleep. *If you have disturbing neighbourhood, noise making bed partner use ear plugs. *If you want to get up early at a particular time, set an alarm clock which will lessen your anxiety. *People with insomnia are not advised to nap during the day. *The worst thing to do when you can’t sleep is to worry about that you are not able to sleep. Instead read or involve in an interesting activity. *Sleep restriction therapy is one alternative in which exhaust a patent until sleep is inevitable and later they are allowed to sleep for only for few hours and sleep time is steadily increased as insomnia wanes. AWARENESS TIPS REGARDING DIET: *Avoid heavy dinner. *Avoid spicy and acidic foods at night as it may cause hyperacidity leading to sleep disturbances. *Maintain a gap of at least 2 hours between dinner and bedtime. *If hungry, eat a light snack or take a glass of hot milk at bed time. *Avoid too much water/fluids before bed time. *Avoid tea, coffee, colas, chocolates before bed time as they are all caffeine based items. *Avoid alcohol as it causes broken sleep. *Take food containing carbohydrates as they help to produce serotonin, which is a sleep inducing hormone. *Take dark green lettuce as it contains compounds that help induce sleep. *Include along with dinner fruits like bananas, plums, cherries, sweet corn, rice corn, ginger etc. which contain melatonin which induces sleep. *Avoid foods which contain stimulants such as chocolate, sugar, spinach, tomatoes etc. AWARENESS TIPS ABOUT EXERCISE: *Vigorous exercise during the day, preferably in the morning and mild exercise if time permits before bed time will help one to get good sleep. *Moderate aerobic exercise ideally in the morning or early evening is recommended. You can choose any one among jogging, swimming, riding or bicycle, rope jumping, dancing, riding a stationary exercise bicycle, using a treadmill and walking. Even a small workout of 20 minutes to 30 minutes per day at least for 5 days a week will prove very fruitful. Incase of walking 30 minute to 45 minutes is recommended. *For aged even simple Surya namaskarams, yogasanas will be helpful. AWARENESS TIPS ABOUT FRIENDLY BEDROOM: *Your house is your palace and your bedroom is exclusive pal Quinn for you. You use your bedroom exclusively for sleeping only and avoid reading, eating, chitchatting or watching TV. *Your bedroom must have exclusive attraction for you. *It must have spacious, without much furniture, luggage around. *It should have right ventilation. *It shouldn’t have bad smells inside or around instead it should have inspiring fragrance. *Bed should not be too hard or too soft. *Bed linen must be clean and with attractive colors. *Bed room shouldn’t be too hot or too cold. *It must be painted with sleep inspiring soothing pastel shades. AWARENESS TIPS ABOUT RELAXATION THERAPIES: Insomnia is mainly suffered by aged people in particular. Prime reason being, tension, fear, anxiety, depression, stress etc. So maximum solution to solve the insomnia is relaxation therapies. They are breathing technique (Pranayama) Self hypnotism, meditation and body relaxation (Yogasana) etc. So people with chronic insomnia have to learn the above relaxation techniques to get rid of insomnia. Awareness is assured wealth. So, now follow the above valuable awareness tips and enjoy very relaxing healthy sound sleep for the entire life. Warning: If any one is still suffering with chronic insomnia after following above awareness tips, they are advised to consult a sleep specialist. For further Art of Awareness living various activities; all-round, easy simple, single window awareness solutions visit website: www.srimission.org.

AWARENESS TIPS TO OVERCOME SLEEPLESSNESS Sleep is also one essential thing like food and breath for our health, performance and well being. A minimum certain quantity of sleep is essential to each individual depending upon his age, health, job or physical work he does. Insomnia is when you are having trouble in not getting that much quantity of quality sleep. Every one has a bad night sleep every now and then. Especially before an important event or if we are deeply worked. Roughly about 20% of the population is suffering with insomnia. They suffer to get sleep, wake up several times during sleep or wake up much too early in the morning. When you have trouble in sleeping at least 3 nights a week which continues for a moth or more it is called chronic insomnia. Awareness and understanding of sleep disorders will go a long way in enhancing the quality of life. Here are some useful awareness tips to get you trouble free, easy, simple, cost less sleeping techniques. REASONS WHICH WILL DISTURB THE SOUND SLEEP: Competition in life, multiple earnings, high tension, working in shifts, night travel, frequent journeys, race to succeed, irregular food habits, variation in food intake, pollution, night traffic disturbances, late night TV watching, unemployment, underpaid wages, ever-growing cost of living, scarcity of various things. Night water supply, power cuts, mosquito means, Cinema, marriage, party halls, bars, prayer places near by; sick babies/persons in home/neighbour house, hostels nearby, railway track, highways near by, worn-out fan or old refrigerator in bedroom, improper ventilation of bedroom, changing job, shifts, odd working hours etc. Even children are caught in the Web home work, project works, exams, television, PCs, Videogames, and endless games or mobiles. Labor are also not spared, working hard during the day, some times duty on shifts will creep into their sleep. Pressure of mosquitoes, rats in bedroom will also disturb. Quality of our sleep can also be worsened by various sleep disturbances like some people grind their teeth in their sleep (bruxism), others talk in their sleep (semniloquy), some other sleep walk (somnambulism), few loudly cry or shout in their nightmare dreams, few laugh and few weep, few snore, few often tilt sides. Few aged people get up frequently to go to bathroom during sleep, few murmur among themselves because of lack of sleep. Asthma patients difficult breathing is a disturbance. These conditions of your bed partner, or companion in sleeping hall will cause severe sleep disturbances. WHY SOUND SLEEP IS REQUIRED: *Sleep is a natural healer. It is a natural remedy for many health problems. Disturbed sleep can prove hazardous. Sound sleep can control co morbid conditions like diabetes, hypertension, ischemic heart disease, stroke and in rare cases sudden death. Snoring is another kind of sleep disturbance which contributes to day time sleepiness, forgetfulness, fatigue, even sexual dysfunction. HOW MUCH ONE HAS TO SLEEP: *The amount of sleep hours varies person to person depending on the individual. The good indication of enough sleep is that one stay alert during the day time. If one feels drowsy during day, it is the indication that he had not had sound sleep last night. One must sleep for at least 6-8 hours. * Babies usually sleep longer. *For small children between 5 to 8 years of age 8 to 9 hours is normal sleep. *For middle aged of about 40 years old about 7 hours sleep is normal. *People between 55 to 60 years will have 6 to 6 ½ hours sleep as normal. When at 80 years and healthy, they sleep 6 hours. These are only average times. Whereas it may vary depending upon the health, mental conditions, sickness etc. Working professionals require more quality sleep as they have to remain alert and focused to optimize their performance. Their sleeping time minimum should be 6 to 7 hours. *Software Engineers, who work with Computers maximum sleep (recommended 8 hours) as they need complete rest even to the eyes. *Media professionals must have minimum 5 to 6 hours for sleep to have a presence of mind. *Elderly people require maximum 5 hours of good sleep. *Children generally sleep more. *Sick people need more sleep. HOW TO IDENTIFY ONE IS SUFFERING WITH INSOMNIA: *Insomnia is the name given for sleeplessness or lack of good sleep. The symptoms of insomnia are tiredness, headache, reduced concentration, daytime fatigue, mood changes, memory lapses and reduced performance. NEGATIVE RESULTS OF INSOMNIA: *Untreated insomnia can impair social and recreational activities. Increase human errors, loss of productivity, elevated risk of accidents and decrement of mood, forgetfulness, memory lapse, personality change and sexual dysfunction. AWARENESS TIPS TO HEALTHY SOUND SLEEP: *Leave all your troubles like anxiety, stress, fear etc. before entering into the bedroom. *Follow a regular timing to sleep. This helps to program your biological clock into good sleep wake pattern. This can be highly helpful for insomnia. *If at all you are feeling highly sleepy during the day, a 15 minutes nap will be helpful. But, beyond that your night sleep will be disturbed. *The body needs to cool down during sleep so avoid heavy blankets, duvets which will ultimately disturb your sleep. *Do not go to bed until you feel sleepy. *Avoid naps especially in the evenings. *Do not exercise just before bed time, which may increase your alertness. *Avoid long working hours extended into your sleep time. *Practice pranayama for 15 minutes before going to bed. *Practice of meditation for 15 minutes will help a lot in eliminating all your tensions and relaxing your mind for freshness to induce sound sleep. *If you have disturbing neighbourhood, noise making bed partner use ear plugs. *If you want to get up early at a particular time, set an alarm clock which will lessen your anxiety. *People with insomnia are not advised to nap during the day. *The worst thing to do when you can’t sleep is to worry about that you are not able to sleep. Instead read or involve in an interesting activity. *Sleep restriction therapy is one alternative in which exhaust a patent until sleep is inevitable and later they are allowed to sleep for only for few hours and sleep time is steadily increased as insomnia wanes. AWARENESS TIPS REGARDING DIET: *Avoid heavy dinner. *Avoid spicy and acidic foods at night as it may cause hyperacidity leading to sleep disturbances. *Maintain a gap of at least 2 hours between dinner and bedtime. *If hungry, eat a light snack or take a glass of hot milk at bed time. *Avoid too much water/fluids before bed time. *Avoid tea, coffee, colas, chocolates before bed time as they are all caffeine based items. *Avoid alcohol as it causes broken sleep. *Take food containing carbohydrates as they help to produce serotonin, which is a sleep inducing hormone. *Take dark green lettuce as it contains compounds that help induce sleep. *Include along with dinner fruits like bananas, plums, cherries, sweet corn, rice corn, ginger etc. which contain melatonin which induces sleep. *Avoid foods which contain stimulants such as chocolate, sugar, spinach, tomatoes etc. AWARENESS TIPS ABOUT EXERCISE: *Vigorous exercise during the day, preferably in the morning and mild exercise if time permits before bed time will help one to get good sleep. *Moderate aerobic exercise ideally in the morning or early evening is recommended. You can choose any one among jogging, swimming, riding or bicycle, rope jumping, dancing, riding a stationary exercise bicycle, using a treadmill and walking. Even a small workout of 20 minutes to 30 minutes per day at least for 5 days a week will prove very fruitful. Incase of walking 30 minute to 45 minutes is recommended. *For aged even simple Surya namaskarams, yogasanas will be helpful. AWARENESS TIPS ABOUT FRIENDLY BEDROOM: *Your house is your palace and your bedroom is exclusive pal Quinn for you. You use your bedroom exclusively for sleeping only and avoid reading, eating, chitchatting or watching TV. *Your bedroom must have exclusive attraction for you. *It must have spacious, without much furniture, luggage around. *It should have right ventilation. *It shouldn’t have bad smells inside or around instead it should have inspiring fragrance. *Bed should not be too hard or too soft. *Bed linen must be clean and with attractive colors. *Bed room shouldn’t be too hot or too cold. *It must be painted with sleep inspiring soothing pastel shades. AWARENESS TIPS ABOUT RELAXATION THERAPIES: Insomnia is mainly suffered by aged people in particular. Prime reason being, tension, fear, anxiety, depression, stress etc. So maximum solution to solve the insomnia is relaxation therapies. They are breathing technique (Pranayama) Self hypnotism, meditation and body relaxation (Yogasana) etc. So people with chronic insomnia have to learn the above relaxation techniques to get rid of insomnia. Awareness is assured wealth. So, now follow the above valuable awareness tips and enjoy very relaxing healthy sound sleep for the entire life. Warning: If any one is still suffering with chronic insomnia after following above awareness tips, they are advised to consult a sleep specialist. For further Art of Awareness living various activities; all-round, easy simple, single window awareness solutions visit website: www.srimission.org.