BREAKING HABITS AND ADDICTIONS

Tobacco smoke contains not only at least 50 substances that can cause cancer, but also thousands of other chemicals that are known to damage the heart and circulation. Therefore the biggest boost you can give your immune system is to stop smoking and avoid the company of those who still do.

Smoking is an addictive habit and, as with all addictions, stopping is not easy, but it can be done. Millions of people have stopped, and the scientific evidence suggests that 'just stopping' is the most successful method. If you have been a heavy smoker, however, it is probably wise to cut down gradually over a few days or weeks, or to use patches or chewing gum that contains nicotaine for a few weeks.

The following tips might help you to quit smoking:

• Write down your reasons for not smoking, and read the list every day.
• Set the day and tell your friends! Don't make quitting more difficult than necessary by choosing a day when temptation will be high, such as the day of a party.
• The night before you intend to stop, throw away any unsmoked cigarettes, empty the asthrays and air out the house well.
• Plan subsitutes: have raw vegetable sticks already prepared in the refrigerator to occupy your hands and mouth when you have an urge to smoke.
• Try deep breathing exercises, or go for a walk when you have the urge to light up.
• Take one day at a time: the urge to smoke will eventually leave you.
• Join a support group.
• For a few weeks at least, avoid situations that you associate with smoking.
• Put aside the money you save by not buying cigarettes and spend it on something pleasurable, but try to avoid high-calorie rewards.

Alcohol
Alcohol is a toxic substance that can suppress the immune system in a number of ways - not least by diverting the liver, which detoxifies alcohol as a priority, from some of its other tasks. The presence of alcohol in the body can reduce the effectiveness of some of the specialist cells of the immune system, causing drinkers to be more prone to infections than non-drinkers. Direct contact with alcohol can damage the cells that line the mouth, gullet and stomach, increasing the risk of developing cancers in these areas. In the intestine, the presence of alcohol can interfere with the absorption of nutrients, which are important for the function of the immune system.

One Unit Of Alcohol Equals:
1 glass of table wine
1 small glass of sherry
Half pint of beer or cider
A single measure of spirits

Aids To Safe Drinking

• Limit your intake of alcohol to two units a day for women and three units for men, and aim to have two alcohol-free days a week.
• Quench your thirst with a non-alcoholic drink.
• Dilute your drink with a mixer.
• Keep down the level of alcohol in your blood: delay its absorption by eating low-salt carbohydrates, such as bread or raw vegetable sticks, cheese or olives.
• If you have drunk too much alcohol, take some vitamin C and a B-complex vitamin supplement and drink plenty of water before going to bed.
• Never replace a meal with alcohol.
• If you feel that you cannot do without alcohol, you may have an alcohol problem and should consider seeking professional advice.
  

Reduce your alcohol intake by drinking non-alcoholic drinks or diluting your drinks with a mixer.