Foods High in Vitamin C

Vitamin C is an important, naturally-occurring nutrient. From preventing colds and flu, rebuilding tissue, bones and blood vessels, to boosting the body’s ability to synthesize calcium, vitamin C is something we need on a daily basis.
Studies have confirmed the need for vitamin C to boost brain function, heal from injuries and recover from illness. A potent antioxidant for neutralizing free radicals, a diet lacking vitamin C may cause health problems over time. In fact, the Food and Nutrition Board at the Institute of Medicine recommends that we eat vitamin c foods on a daily basis, with men getting 90mg and women getting 75mg daily.

The following list of foods high in vitamin C will help teach you how to super-charge your diet with a major serving of this essential nutrient.

1. Strawberries

One of the tastiest and healthiest berries on the planet, strawberries are extremely high in vitamin C. Strawberries aren’t just a vitamin c food, however, they’re also high in fiber and the antioxidants responsible for reducing oxidative stress and protecting the heart from excess LDL cholesterol. Just one serving holds about half of your daily vitamin C needs.

2. Acerola Cherry

The Acerola cherry, Malpighia punicifolia, is a small red fruit that is packed with vitamin C! It holds about 65x the amount of vitamin C than an orange. Fresh, raw acerola cherries are available, but if they’re not in season, you can also buy it in powder form.

3. Citrus Fruits

Oranges, grapefruits, lemon and limes! Citrus fruits pop a powerful vitamin C punch. Peel one medium orange for a whopping 70mg. A small glass of OJ has up to 93mg of vitamin C, and a small glass of grapefruit juice has up to 70 mg of vitamin C. Even though oranges are probably the most popular vitamin C food, it doesn’t have the highest amount in it.

4. Papayas

Papayas are another food high in vitamin C, with one serving holding 100% of your daily needs. Try throwing some in your next smoothie or yogurt. This bright fruit it also high in vitamin A.

5. Black Currant

With its deep dark purple hue, its easy to imagine that this fruit would be high in Vitamin C. Black currants hold around 180mg per serving, as well as plenty of potassium, iron, vitamin B5 and phytochemicals.

6. Kiwi

It may surprise you to learn that this small bright green fruit from New Zealand has more Vitamin C than an orange! They are also high in flavonoids and have as much potassium as a banana. Studies have shown that children who ate these vitamin C-rich fruits experienced stronger respiratory tract than children who did not.

7. Bell Peppers

Bell peppers are another food high in vitamin C, as well as beta carotene. These colorful veggies have been studied for the cardio-protective health benefits, and have also been shown to prevent cataracts, blood clot formation and may help us reduce our chances of heart attacks and strokes. One half cup of raw red pepper holds over 140 mg of vitamin C. All bell peppers are high in vitamin C, but yellow are the highest and red peppers come in second.

8. Guava

This exotic fruit is another great vitamin C food, with one Guava containing over 250 mg. Over twice your daily needs! They are also rich in dietary fiber, folic acid, potassium and manganese, making guavas one of the best super foods to add to your diet. Many supermarkets are now importing these fruits from the tropics, so they are easy to find.

9. Brussels Sprouts

While not everyone’s favorite food, Brussels sprouts have a great Vitamin C reputation. One serving of cooked Brussels sprouts has almost 50 mg of vitamin C. Brussels sprouts are also high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber. However, even with all of these nutrients, it’s still near impossible to convince your kids to give them a try.

10. Melons

Many melons have vitamin C. Just one cup of cantelope will provide you with approximately 67 mg of vitamin c, plus plenty of vitamin A and potassium. Additionally, watermelon is another great source of vitamin c, as one serving will give you 112% of your daily needs.

11. Dark leafy greens

Kale, mustard greens, turnip greens, watercress, chard and spinach (as well as most other leafy greens) are all great vitamin C foods to add to your diet. While they all provide different amounts of this essential nutrient, they are all very healthy for you. Kale would be the best choice, as it may have up to 130 mg of vitamin C in one serving. That is one day’s vitamin C needs in a single serving!

12. Amalaki Fruit

Another exotic fruit from India, this nutrient-dense super-food is one of the most important medicines in the Ayurvedic pharmacopeia. The fruit is picked, dried and used for its health-boosting properties. It holds one of the most concentrated supplies of vitamin C, so its no wonder it has been valued for thousands of years for its immune enhancing properties.

13. Broccoli

Whether you eat it raw or cooked, you can never go wrong with broccoli. One serving of this little green tree has over 90 mg of Vitamin C. Broccoli is also one of the best detox foods to add to your diet.

14. Cauliflower

While not as colorful as some of our other foods high in vitamin C, cauliflower holds its own with this essential nutrient. Just one cup of cauliflower will give you approximately 46 mg, not to mention plenty of vitamin K, folate and dietary fiber.

15. Tomatoes

The bright red tomatoes are another common Vitamin C food. Try using sun-dried tomatoes as they are particularly concentrated in this essential nutrient. Just one serving of 100 grams holds over 100 mg of vitamin C. This equals 170% of our daily needs.

16. Select Herbs

Many fresh herbs such as cilantro, chives, thyme, basil and parsley are high in Vitamin C. Buy some fresh herbs and sprinkle on every meal. In fact, just one cup of fresh parsley has over 130 mg of Vitamin C. And thyme comes in first, with 160 mg in one cup.

15 Foods High in Vitamin E

What is Vitamin E?

Vitamin E is an important fat-soluble antioxidant compound that aids the body in neutralizing the harmful after-effects of oxidation of fats. Current research is even looking into the important role that this vitamin plays in stopping free-radical production, a key method of preventing the development of chronic diseases and ageing. It is also a vital element in the overall maintenance of a healthy immune system.

Some studies are even looking into its role in preventing degenerative mental imbalances such as dementia and Alzheimer’s disease. And while many of us may do well in taking extra vitamin E supplements, we can use an organic diet to get a large amount of the daily requirements for this powerful antioxidant lipid. In fact, there are many common foods with vitamin E. You probably have a few in your house right now.
Foods With Vitamin E

Here are fifteen foods with vitamin E that you should strongly consider adding to your diet.

1. Almonds

Almonds are one the best vitamin E foods. Just an ounce of almonds offers a whopping 7.4 milligrams of vitamin E. You can also get your vitamin E needs in the form of almond milk and almond oils. We would recommend eating raw almonds, if possible.

2. Raw Seeds

Select raw seeds, such as sunflower, pumpkin and sesame, are another common food with vitamin E. In fact, eating just ¼ of a cup of sunflower seeds gives you 90.5% of your recommended daily value, making them one of the best vitamin E foods you can eat daily.

3. Swiss Chard

Swiss chard is easily one of the healthiest vegetables you can eat on a daily basis. Commonly known to be high in vitamin K, vitamin A and vitamin C, Swiss chard is another food high in vitamin E. Just one cup of boiled swiss chard greens will provide you with almost 17% of your daily recommended values.

4. Mustard Greens

Similar to swiss chard, mustard greens are very nutrient dense and will provide a variety of health benefits. Not only are they one of the best vitamin E foods, but mustard greens are also high in vitamin K, vitamin A, folate, and vitamin c. Eating just one cup of boiled mustard greens contains about 14% of your daily dietary requirements. We would recommend eating organic mustard greens, if possible.

5. Spinach

Spinach may not be your favorite veggie, but it is one of the best leafy greens you can add to your diet. Not only is it one of the best calcium foods and naturally high in folate, it’s also one of the best vitamin E foods as well. Just one cup of boiled spinach will provide you with approximately 20% of your daily needs. Try adding fresh spinach to your sandwiches to make them extra healthy.

6. Turnip Greens

While turnip greens may have a slightly bitter taste, they are very high in many essential nutrients. Like the rest of the leafy greens on this list, just one cup will provide you with plenty of vitamin K, vitamin A, vitamin C and folate. Not to mention approximately 12&#037 of your daily requirements of vitamin E.

7. Kale

Kale is another great cruciferous vegetable you should eat as often as possible. Kale is very high in many nutrients, in fact, just one cup of boiled kale can give you almost 6% of your daily vitamin E requirements. We would recommend eating organic kale, if possible.

8. Plant oils

Most plant seed oils are very good sources for Vitamin E as well. The best oil with vitamin E is Wheat germ oil. In fact, one tablespoon of this oil holds 100% of your daily Vitamin E requirements. Sunflower oil is another excellent option, as it provides over 5 mg of the vitamin, and can easily be be used for cooking. Other great Vitamin-E-rich oils include hempseed oil, coconut oil, cottonseed oil (with almost 5 mg of vitamin E), olive oil and safflower oil. We would recommend only buying oils that are cold pressed unrefined and organic.

9. Hazelnuts

A perfect snack during a long workday, eating just one ounce of hazelnuts can provide you with approximately 20% of our daily requirements of vitamin E. For an alternative to eating nuts, try drinking hazelnut milk in your morning coffee instead of milk or flavored creamer.

10. Pine Nuts

Add an ounce of these nuts to anything you please! One serving contains 2.6 mg of vitamin E. You can also use pine nut oil for added health benefits.

11. Avocado

Perhaps one of the tastiest foods with Vitamin E, avocados represent natures creamiest, oil-rich food. Just half of an avocado holds more than 2 mg of vitamin E. Avocados are very easy to incorporate into your diet. We would recommend adding sliced avocados to your salad, a sandwich, or mashed up as guacamole!

12. Broccoli

For generations now, broccoli has been considered one of the best detox foods, but it’s also one of the healthiest foods high in Vitamin E. Just one cup of steamed broccoli will provide you with 4% of your daily requirements. Broccoli may not be as nutrient dense as other Vitamin E foods on this list, but it is definitely one of the healthiest foods you can eat daily.

13. Parsley

An excellent spice, parsley is another great Vitamin E food. Try adding fresh parsley to salads and dishes for an extra Vitamin-E kick. Dried parsley will also provide you with this important vitamin, but the fresher the better.

14. Papaya

This popular fruit is most commonly known as one of the best vitamin C foods, but it’s also high in Vitamin E. Just one papaya will give you approximately 17% of your daily needs. Try adding fresh or frozen papaya to fruit smoothies, along with other fruity vitamin E foods on this list for an extra healthy snack!

15. Olives

From the oil to the fruit, eating olives is an excellent way of getting your daily needs for vitamin E. Just one cup of olives can give you approximately 20% of your daily recommended amount.

These are just a few examples of foods with vitamin E. There are plenty more that aren’t listed here. Which vitamin E food is your favorite? Let’s hear your thoughts below.

Scars and Your Skin

Scars are a natural part of the body's healing process. A scar results from the biologic process of wound repair in the skin and other tissues. Most wounds, except for very minor ones, result in some degree of scarring.
Scars can result from accidents, diseases, skin conditions such as acne, or surgeries.

How Do Scars Form?

Scars form when the dermis (deep, thick layer of skin) is damaged. The body forms new collagen fibers (a naturally occurring protein in the body) to mend the damage, resulting in a scar. The new scar tissue will have a different texture and quality than the surrounding tissue. Scars form after a wound is completely healed.There are different kinds of scars. Most scars are flat and pale. However, in cases when the body produces too much collagen, scars can be raised. Raised scars are called hypertrophic scars or keloid scars. Both of these kinds of scars are more common in younger and dark-skinned people.

Some scars can have a sunken or pitted appearance. This kind of scarring occurs when underlying structures supporting the skin (for example, fat or muscle) are lost. Some surgical scars have this appearance, as do some scars from acne.

Scars also can appear as stretched skin. Such scars result when the skin stretches rapidly (for example, as in growth spurts or during pregnancy). In addition, this type of scar can occur when the skin is under tension (near a joint, for example) during the healing process.

How Can Scars Be Treated?

Although scars cannot be completely removed, their appearance can be improved to some extent. Methods for improving the appearance of scars include:

• Topical treatments. such as vitamin E, cocoa butter cream, and several commercial skin care products are available over-the-counter with the claim to help heal scars but are not effectiveSurgery. 
  
•  Surgery. Although it will not remove a scar, surgery can be used to alter a scar's shape or make it less noticeable. Surgey is not recommended in cases of hypertrophic or keloid scarring (raised scars) because there is a risk of recurring scars as well as more severe scarring that results from the treatment.
  
• Steroid injections. A long term course of steroid injections into a scar may help flatten it. Injections may help to soften the appearance of keloid or hypertrophic scars.
  
• Radiotherapy. Low-dose, superficial radiotherapy is used to prevent recurrence of severe keloid and hypertrophic scarring. This treatment is used only in extreme cases because of potential long-term side effects.
  
• Dermabrasion. This treatment involves the removal of the surface of the skin with special equipment. Dermabrasion is useful when the scar is raised above the surrounding skin; but, it is less useful for the treatment of sunken scars. Microdermabrasion is a much less invasive form of dermabrasion but is minimally useful for very superficial scars.
  
• Laser resurfacing . This procedure, similar to dermabrasion, removes the surface layers of the skin using different types of lasers. Newer types of lasers may achieve more subtle results by working on the collagen in the dermis without removing the upper layers of skin. This advancement results in little down time as opposed to traditional laser resurfacing and dermabrasion, which requires a longer recovery.
• Filler injections. These treatments can be used to raise sunken scars to the level of surrounding skin. The effects of these injections are only temporary, however, and the procedures may need to be regularly repeated. Newer forms of injectable fillers are now on the market and may be an option for some people.
  

6 Symptoms You Shouldn't Ignore

1. Weakness in Your Arms and Legs

If you get weak or numb in your arm, leg, or face, it can be a sign of astroke, especially if it's on one side of your body.

You could also be having a stroke if you can't keep your balance, feeldizzy, or have trouble walking.

Get help quickly if you suddenly can't see well, get a bad headache, feelconfused, or have problems speaking or understanding

Don't wait to see a doctor. Call 911. If you get a clot-buster drug within4.5 hours of your first symptom, you can lower your risk of long-termdisability from stroke.

2. Chest Pain

When it comes to chest pain, it's better to be safe than sorry.

"Any chest pain, especially accompanied by sweating, pressure,shortness of breath, or nausea, should be evaluated by a medicalprofessional right away," says Shilpi Agarwal, MD, with One MedicalGroup in Washington, DC.

Chest pain or pressure can be a sign of heart disease or a heart attack,particularly if you feel it after being active. It may also mean that youhave a blood clot moving into your lung, Teitelbaum says.

If your chest feels tight or heavy, and it lasts more than a few minutesor goes away and comes back again, get help. Don't try to tough it out.

3. Tenderness and Pain in the Back of Your Lower Leg

This can be a symptom of a blood clot in your leg. It's called deep vein thrombosis, or DVT. It can happen after you've been sitting for a long time, like on a long plane ride, or if you're sick and have been in bed a long time.

If it's a blood clot, you may feel the pain mostly when you stand or walk. You may also notice swelling.

It's normal to feel tenderness after exercise. But if you also see redness and feel heat where it's swollen or painful, call your doctor.

Teitelbaum says you can also check for what's called the Homans sign. "If you flex your toes upward and it hurts, that's also suggestive of a blood clot," he says. "But don't rely on that. If it's hot, red, and swollen on one side, go to the ER."

It's important to catch a blood clot before it can break off and block your blood flow, which can lead to complications.

4. Blood in Your Urine

Several things can cause you to see blood when you pee.
If you have blood in your urine and you also feel a lot of pain in your side or in your back, you may have kidney stones. A kidney stone is a small crystal made of minerals and salts that forms in your kidney and moves through the tube that carries your urine.

Your doctor may take X-rays or do an ultrasound to see the stones. An X-ray uses radiation in low doses to make images of structures inside your body. An ultrasound makes images with sound waves.

Many kidney stones eventually pass through your body when you pee. Sometimes your doctor may need to remove the kidney stone.

If you see blood in your urine and you also have an increase in feeling that you urgently need to pee, make frequent trips to the bathroom, or feel burning when you urinate, you may have a severe bladder or kidney infection, Teitelbaum says. Don't wait to see your doctor, especially if you have a fever.

If you see blood but don't feel any pain, it may be a sign of kidney orbladder cancer, so visit your doctor.

5. Wheezing

Breathing problems should be treated right away. If you're wheezing, or hear a whistling sound when you breathe, see your doctor.

"Without urgent evaluation, breathing can quickly become labored, and it can be catastrophic if not evaluated and treated quickly," Agarwal says.

It may be from asthma, a lung disease, a severe allergy, or exposure to chemicals. Your doctor can figure out what's causing it and how to treat it. If you have asthma, an allergist will create a plan to manage it and reduce flare-ups.

Wheezing can also be caused by pneumonia or bronchitis. Are you coughing up yellow or green mucus? Do you also have a fever or shortness of breath? If so, you may have bronchitis that's turning into pneumonia. "Time to see your doctor," Teitelbaum says.

6. Suicidal Thoughts

If you feel hopeless or trapped, or think you have no reason to live, get help. Talking to a professional can help you make it through a crisis.

Go to a hospital emergency room or a walk-in clinic at a psychiatric hospital. A doctor or mental health professional will talk to you, keep you safe, and help you get through this tough time.

Trouble Sleeping? New Treatment Options May Help

Two out of five Americans regularly don’t get enough shut-eye. If you’re one of them, your health may be at risk.

“We now know that lack of sleep, insomnia, is likely to put you at greater risk of cardiovascular disease and high blood pressure,” says Alon Avidan, MD, MPH, director of the UCLA Sleep Disorders Center.

Research also links poor Zzz's with kidney disease, diabetes,depression, and obesity. Cancer and Alzheimer’s disease may also be tied to bad sleep. And of course, life’s simply harder to enjoy when you’re always sleepy. (Did we mention you’re also more likely to get a cold if you skimp on shut-eye?)

Advances in sleep medicine over the last year or so -- including research, technology, and a new breed of medication -- may help. While none may be magic bullets for tough sleep problems, these treatments give you more options if you need better rest.

“With insomnia treatment, it’s a lot of trial and error,” says sleep specialist Preethi Rajan, MD, of the North Shore-LIJ Health System in Great Neck, N.Y. It can take time and effort to find a treatment that works long-term.

Apps and Online Programs

New technology can help against insomnia.

“We tell patients that cognitive behavioral therapy (CBT) is the best way to treat chronic insomnia,” says Ketan Deoras, MD, of the Cleveland Clinic’s Sleep Disorders Center.

CBT counseling, or CBT-I for insomnia, helps address the habits that make sleep difficult, and it's based on your unique needs. But too few people have access to the treatment, because there’s a shortage of therapists, Deoras says. Smartphones and computers may help fill that gap with apps and online therapy

You can access programs like the Cleveland Clinic’s GO! to Sleep, CBT-i Coach, SHUTi, and others on your smartphone, tablet or computer. They're often free or low cost, and they save time you'd otherwise spend traveling to and from appointments. A recent study found that the online programs helped users get to sleep more quickly, and they said they slept better -- although they didn’t necessarily snooze longer.

“Programs like these have been around for a few years, but only recently has research started to show that they are effective,” Avidan says. He says they can work even if the program is a few weeks long.

You provide information about your daily habits -- such as how much coffee you drink, what time you turn off the TV -- and the program synthesizes your data and provides recommendations. It can then share your info with your doctor so you can work together.

Popular apps and devices that monitor sleep, such as the Fitbit, have yet to receive a great deal of scientific scrutiny, but they may also help, Rajan says.

“I think they’re incredibly promising, because they raise awareness of sleep issues, and they might help reach people who would not otherwise come in for an evaluation,” she says. “I often see patients who tell me, ‘My device says my sleep quality is not great, but I don’t know what that means.’”

Avidan says he expects sleep apps to become more and more useful in the coming years, both to help diagnose sleep issues and to better track how we sleep. Deoras warns his patients not to get too focused on what the apps tell you, though.

“Some insomnia patients are really hyper-focused on their sleep, and sometimes that can actually make the insomnia a little worse,” he says. “That focus ramps up their anxiety.”

A New Device for Sleep Apnea

Approved by the FDA last year, the Inspire system is an implantable device for people with obstructive sleep apnea who don’t do well with aCPAP device, the typical treatment.

“There’s a lot of buzz about this in the sleep community,” Rajan says.

Sleep apnea disrupts breathing throughout the night, which makes restful sleep harder and may contribute to serious health conditions like heart disease and high blood pressure. The system involves surgically placing an implant in your chest and neck. The device monitors your breathing and stimulates the nerve that controls the movement of your tongue, to keep your airways open throughout the night.

Rajan says it's been shown work for moderate to severe sleep apnea, but she warns that it has not been tested on obese people with a BMI greater than 32. (A 5-foot-6 woman weighing 200 pounds has a BMI of 32.3, for example.) According to the company’s web site, it’s not meant for people who are significantly overweight. Early trials found that patients with higher BMIs didn't do as well with the device as other people, says Quan Ni, PhD, Inspire’s vice president of research.

“That excludes a lot of patients,” Deoras says. Many of the estimated 18 million Americans with sleep apnea are overweight or obese.

In the 2014 study that looked into how well the device works, few participants said it gave them problems. But a small number found the electrical pulses uncomfortable, while others had tongue soreness and dry mouth. Two people required a follow-up procedure to reposition the device.

Its maker, Inspire Medical Systems, Inc., says the device costs about $20,000 plus the cost of the surgery to implant it. Your insurance company determines how much of that cost will be covered and how much you'll have to pay.

While a growing number of centers now use the device -- the company estimates 50 to 60 in the U.S. -- the technology is new and, for sleep specialists and surgeons, the learning curve is steep, Avidan says.

“This is an emergent technology, and the surgeon has to be fairly experienced in this operation,” he says. “There are not a lot of people who know how to do it.”

A New Type of Medication for Insomnia

Insomnia drugs have traditionally targeted the part of the brain that controls sleepiness. Stimulate that brain area, and you induce sleep.Belsomra does the opposite. The drug, approved last year, blocks the area of the brain that helps keep you awake.

But Consumer Reports analysts found that people who took Belsomra fell asleep only 6 minutes faster than those who took a sugar pill. By contrast, people who used the medicine zolpidem nodded off 20 minutes faster than those who took a fake treatment, or placebo. The bottom line for Deoras: “It’s something else to try if patients have gone through the typical insomnia medications and aren’t getting good results.”

Rajan agrees. “It’s so new, that I usually give it to patients only after they have been on everything else and have not been helped. There’s no way to predict which patients will respond to which medication.”

Belsomra also comes with its share of possible side effects, including hallucinations and feelings of paralysis while falling asleep or while waking. Deoras says that his patients have not reported such problems, nor does he consider the side effects to be worse than those of other insomnia drugs. He often hesitates to prescribe it for another reason: cost. Belsomra could cost up to $275 for a month’s supply, with a savings coupon.

“Patients I’ve prescribed it to have come back saying their insurance won’t cover it,” Deoras says. “The expense/insurance coverage is definitely difficult to deal with, and I don’t see it as dramatically better than other meds out there... I know the majority of sleep providers in our center aren’t prescribing it currently.”

Dr. Avidan speaks on behalf of Merck, makers of Belsomra.

13 Best Quit-Smoking Tips Ever

1. Find Your Reason

To get motivated, you need a powerful, personal reason to quit. It may be to protect your family from secondhand smoke. Or lower your chance of getting lung cancer, heart disease, or other conditions. Or to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.

2. Prepare Before You Go “Cold Turkey”

There’s more to it than just tossing your cigarettes out. Smoking is an addiction. The brain is hooked on nicotine. Without it, you’ll go through withdrawal. Line up support in advance. Ask your doctor about all the methods than will help, such as quit-smoking classes and apps, counseling, medication, and hypnosis. You’ll be ready for the day you choose to quit.

3. Consider Nicotine-Replacement Therapy

When you stop smoking, nicotine withdrawal may give you headaches, affect your mood, or sap your energy. The craving for “just one drag” is tough. Nicotine-replacement therapy can curb these urges. Studies show that nicotine gum, lozenges, and patches improve your chances of success when you’re also in a quit-smoking program.

4. Learn About Prescription Pills

Medicines can curb cravings and may also make smoking less satisfying if you do pick up a cigarette. Other drugs can ease withdrawal symptoms, such as depression or problems with concentration.

5. Lean on Your Loved Ones

Tell your friends, family, and other people you’re close to that you’re trying to quit. They can encourage you to keep going, especially when you’re tempted to light up. You can also join a support group or talk to a counselor. “Behavioral therapy” is a type of counseling that helps you identify and stick to quit-smoking strategies. Even a few sessions may help.

6. Give Yourself a Break

One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need new ways to unwind. There are many options. You can exercise to blow off steam, tune in to your favorite music, connect with friends, treat yourself to a massage, or make time for a hobby. Try to avoid stressful situations during the first few weeks after you stop smoking.

7. Avoid Alcohol and Other Triggers

When you drink, it’s harder to stick to your no-smoking goal. So try to limit alcohol when you first quit. Likewise, if you often smoke when you drink coffee, switch to tea for a few weeks. If you usually smoke after meals, find something else to do instead, like brushing your teeth, taking a walk, texting a friend, or chewing gum.

8. Clean House

Once you’ve smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke, and clean your carpets, draperies, and upholstery. Use air fresheners to get rid of that familiar scent. If you smoked in your car, clean it out, too. You don’t want to see or smell anything that reminds you of smoking.

9. Try and Try Again

Many people try several times before giving up cigarettes for good. If you light up, don’t get discouraged. Instead, think about what lead to your relapse, such as your emotions or the setting you were in. Use it as an opportunity to step up your commitment to quitting. Once you’ve made the decision to try again, set a “quit date” within the next month.

10. Get Moving

Being active can curb nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise helps, such as walking your dog or pulling weeds in the garden. The calories you burn will also ward off weight gain as you quit smoking.

11. Eat Fruits and Veggies

Don’t try to diet while you give up cigarettes. Too much deprivation can easily backfire. Instead, keep things simple and try to eat more fruits, vegetables, whole grains, and lean protein. These are good for your whole body.

12. Choose Your Reward

In addition to all the health benefits, one of the perks of giving up cigarettes is all the money you will save. There are online calculators that figure out how much richer you will be. Reward yourself by spending part of it on something fun.

13. Remember That Time Is on Your Side

As soon as you quit, you start to get immediate health benefits. After only 20 minutes, your heart rate goes back to normal. Within a day, your blood’s carbon monoxide level also falls back into place. In just 2-3 weeks, you will start to lower your odds of having a heart attack. In the long run, you will also lower your chance of getting lung cancer and other cancers.