BY VINCE FAUST
OF THE PHILADELPHIA TRIBUNE
Judy, Tampa, Fla.
Cigarette smokers metabolize caffeine more rapidly than nonsmokers. This means that smokers have to drink more coffee to get the same level of caffeine in their blood. It’s this difference that can cause problems for those who have just quit smoking.
Researchers in San Francisco found that when ex-smokers drank their usual amount of coffee, the levels of caffeine in their blood rose 250 percent over previous levels because they were metabolizing it more slowly. These high levels could cause some ex-smokers to start smoking again. The higher levels of caffeine can make a person jittery, causing an ex-smoker to use a cigarette to calm his nerves.
Here are some tips that will help to quit smoking and stay off the caffeine.
1. Keep a positive attitude. Believe that you can quit.
2. Get rid of all cigarettes and matches and have your teeth cleaned.
3. Change your habits. After a meal go for a walk. When you want to go out, go to places that prohibit smoking.
4. When the urge hits do something else. Plan several activities that you can do every time you get the urge.
5. Tell others that you’ve quit. They’ll be glad to remind you that you want to stop smoking.
6. Get more information about the hazards of smoking. The more you know, the better prepared you’ll be to deal with not smoking.
Caffeine is a psychoactive stimulant. It will increase alertness, decrease fatigue, give euphoria and elevate your mood. The bad effects of caffeine can include sleeplessness, irritability, anxiety and depression. A person can suffer the bad affects from one or two cups of coffee a day.
If you drink more than 250 mg of caffeine a day, which is about two and a half cups, you can suffer from caffeine intoxication. The symptoms include restlessness, nervousness, excitement, excessive urination, insomnia, heartburn, muscle twitching and rambling thought and speech.
There are some withdrawal symptoms when you try to break the caffeine habit. They can include depression, constipation, runny nose, nausea, headaches and a craving for caffeine. To quit it’s best to gradually reduce your caffeine intake. Try to reduce your daily intake of caffeine by 100 mg each week. That is about one cup of coffee. Continue decreasing your consumption until you’re down to a safe level, which is about one cup a day. Your plan should also include relaxation, stress reduction, good nutrition and exercise.
Best fast foods
I know fast foods are not the best thing for a person trying to get in shape, but there I times when I have no choice. What should I avoid when I indulge in a fast-food meal on the run?
Dorothy, Willow Grove
The main culprits you want to stay away from are the high-fat, high-sodium foods. This means in many cases you’ll have to have it your way instead of the usual way. For breakfast skip the breakfast meats and sandwiches; they’re high in fat and sodium. Instead have hotcakes or an English muffin with just a little butter.
For lunch or dinner you can always have a salad but only use about 1/4 of the dressing they give you to go with it. French fries without the salt won’t do too much damage to your diet, but remember the larger the order the more fat you have. Hold the cheese on the burger and if you want to be especially good toss the burger bun. Most chicken dishes are not too bad, but again avoid the heavy sauces. I’m sure we don’t have to tell you that a soft drink is lower in fat and calories than a milkshake, but skim or low-fat milk is your best bet.
To avoid these meals altogether get in the habit of planning your meals ahead of time so you take nutritious meals with you when you’re on the run.
Exercise and medication
I’m taking a medication that makes me a little sleepy. Can I still workout? I still feel strong.
Roxanne, Dover, Del.
Sedatives, narcotic pain relievers and antihistamines can cause drowsiness, throw your balance off and affect your judgment. Before you take any medication you should ask your doctor if it’s safe to work out while taking it. The effect of some medications can last even after you finish taking them. So find out how long it takes for the medication to wear off. If the label and your doctor tell you not to operate machinery while taking a medication, that means exercise equipment too.
How can I keep my makeup from running when I work out. After it runs I can never get it to look fresh. Help!
Terry, rather than wear liquid makeup, have a light powder made up to go with your complexion like Perscriptives or Charles of the Ritz. In the morning dust on the powder over a light moisturizer. If you have oily skin areas you may not need to moisturize your whole face.
Use a powder blush. Before you work out, take a cool washcloth and pat your face. After your workout do the same thing then reapply the powder on dry skin with a makeup brush. A light spritz of Evian mineral water spray will make your makeup look moist if the powder is too dry for your skin.
Before starting your fitness program, consult your physician.
For help with drug, alcohol and mental health problems call Sobriety Through Outpatient t drug, alcohol and mental health treatment center (215) 227-7867 Watch or listen to our recovery media stations every day at www.stop-recoveryradio.com.
If you have a fitness question or concern you would like addressed, write to “Tips to be Fit” P O Box 53443 Philadelphia PA 19105, email@example.com or call (215) 387-3081. If you’ve missed an article of “Tips to be Fit” go to www.phillytrib.com and search “Tips to be Fit”.
Listen to “Tips to be Fit” with Vince daily at www.stop-recoveryradio.com.