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Five Steps to Kick Your Soft-Drink Addiction
Five Steps to Kick Your Soft-Drink Addiction
By Aisha El-Awady
Hi, my name is Aisha and I am addicted to soft drinks.
Who would have thought that such a thing was possible. A soft-drink addict? Well, there is such a thing, and millions of poor souls out there (myself included) are evidence. Although you may not have thought of your soft-drink habit as an addiction, try quitting and you will see it is not as easy as you might have thought.
In fact, quitting soft drinks is not easy at all, while getting hooked on them, with soft drinks being as ubiquitous as they are, is as easy as ever. Unfortunately, there is no rehab for soft-drink abusers, but there are several tips to help you stop this hazardous health habit and to help you start living a more healthy lifestyle.
One: Treat It Like an Addiction
Trying to quit consuming soft drinks is no walk in the park, especially for those who usually consume large amounts (more than three cans a day). Know that it will not be easy, and treat it as a serious addiction. You will probably experience strong cravings and withdrawal symptoms such as headaches.
Try to keep temptations to a minimum. This can be very difficult, as soft drinks are everywhere and advertising for them is fierce, but you can at least avoid temptation at home by keeping your refrigerator soft-drink free. When at work, avoid walking past the vending machines and keep a bottle of water at arm's reach at all times. When shopping, avoid passing through the soft drink aisle.
Two: Know the Associated Hazards
Soft drinks are associated with many health risks. In order to stop drinking them, you must familiarize yourself with these risks and convince yourself that the health problems involved are not worth the temptation to open that ice-cold bottle and gulp down its contents into your poor belly.
Soft drinks are known to promote diseases such as diabetes and kidney disorders. The high fructose corn syrup in soft drinks is converted directly into fat, and this has a direct link to obesity risk. You are essentially drinking liquid candy.
The high phosphorous content of cola drinks drains calcium from the bones and increases calcium loss in the urine putting you at risk for osteoporosis.
Three: Make a Gradual Withdrawal
Do not try to quit soft drinks cold turkey or you will end up with terrible headaches, nervousness, irritability, and other withdrawal symptoms. The caffeine found in many soft drinks is highly addictive. This is the hardest thing to overcome when you try to quit.
Try to gradually wean yourself off of the caffeinated soft drinks by reducing the number of soft drinks you consume daily. If you drink four cans of soda a day, then decrease it to two cans for a few days, then one can for a few days, and so on until you cut them out completely.
If you try to replace soft drinks with other caffeine-containing drinks such as tea or coffee, you will not be able to kick your caffeine addiction. Instead, you can replace caffeinated soft drinks with non-caffeinated ones such as 7 Up for a period of one week, which is about the time your cravings will go away and the withdrawal symptoms will stop.
After that, replace the non-caffeinated soft drinks with healthier substitutes. About two to three weeks after quitting, you will stop having those cravings altogether.
Four: Do Not Switch to Diet Drinks
Try drinking some ice-cold sparkling water with a squeeze of lemon juice.
Consuming diet drinks is even worse for your health than drinking regular soft drinks. That is because diet drinks contain aspartame, which is metabolized in the body into a number of toxic chemicals. The most toxic of these is formaldehyde, the same liquid that is used to preserve body parts and anatomy specimens!
Aspartame consumption has been linked to a number of neurological disorders such as migraines, dizziness, shaking and tremors, seizures, mental confusion, change in mood, as well as Alzheimer's, and permanent blindness.
Water, herbal tea, and pure fruit juices with no added sugar are great substitutes. If you are craving that crisp taste you used to get from soda, try drinking some ice-cold sparkling water with a squeeze of lemon juice. Your best option though, might be skimmed milk, especially if you have been a long-time soft-drink user. This will help replenish your calcium supply and reverse the damage you have done to your bones.
Five: Exercise
Exercising will help you in your quest to quit soft drinks. It will ease the withdrawal symptoms and boost your endorphins, which will lift your mood.
If you are new to exercise, try going for a walk. Start out with 15-minute walks a day, then gradually increase the length and speed of your walks every week. Aerobics, yoga, hiking, jogging will all do the job. The important thing is to do something that makes you feel good, and it will give you something to focus on other than your cravings.
The best exercise for former soft-drink users, though, is weight training. The stress on your bones caused by weight training will help increase your bone density, reversing some of the damage caused by the mineral-depleting soft drinks. So get up, and get that body moving!
Sources:http://www.islamonline.net/servlet/Satellite?c=Article_C&cid=1216030527304&pagename=Zone-English-HealthScience%2FHSELayout
Can Ramadan Beat Bad Habits?
Can Ramadan Beat Bad Habits?
By Saffia Meek
Freelance Writer - United States
Can habits be changed simply by abstaining from food?
Do you have any bad habits that you wish you could change but just don't have the stimulus or will power to do it?
Ramadan can be part of the solution to your problem by providing the motivation, the self-control, and the opportunity for you to implement better habits. Imagine, if fasting can teach us to control our cravings for things that are good for us (food and water), then it certainly can train us to stop doing things that are destructive to our health and lives.
Our Daily Addictions
According to Dr. Mohammad Zafar A. Nomani, professor of nutrition at West Virginia University, US, fasting tends to cause a burning or heavy feeling in the stomach and sour mouth for some people because of the increase in gastric acids in the stomach.
Consume a light meal and take a break from the doughnuts and coffee and eat foods high in protein, fiber, and nutrients. Whole-wheat bread, vegetables, humus, beans, and fruits are all good sources of fiber, which help in reducing gastric acidity and excess bile acids.
Smokers benefit from fasting, being forced to abstain during the day. According to Lehigh Valley Hospital and Health Network, smoking one pack of cigarettes a day for one year adds two cups of tar to a smoker's lungs. However, the body is able to eliminate the tar if you stop smoking. By the end of a month of not smoking, the senses of smell and taste return, shortness of breath subsides, and energy increases.
According to a study done by the American Psychosomatic Society, caffeine and nicotine use increase the occurrence of irritability during fasting, but by the end of Ramadan, the smokers' irritability had dropped to a level lower than before the month of fasting began.
Even our choices at the grocery store are impacted by our increased Allah-consciousness. With the enhanced awareness of food during Ramadan, we are motivated to eat more fruit and drink more water than in our usual diet. More dates are eaten during Ramadan than any other time of year.
By the end of the day, you have managed to abstain from not-very healthy things like snacks foods, cigarettes, caffeine, sugar. You will probably realize than that you cannot only survive without them, but actually feel better without them.
Once you have detoxified your system from the caffeine, sugar, and nicotine withdrawals, the headaches disappear and you are left with more energy than when you were drinking coffee all morning.
Breaking Out of Isolation
Ramadan gives Muslims a great opportunity to escape this cycle of isolation and depression.
It is not unusual for people to get in a daily rut isolating themselves from those outside of their everyday routine. We get in the habit of going from home to work and back home for dinner each night with our families. Even weekends are so full of family-oriented chores and activities that we tend to put off praying at the mosque or visiting friends, which could end up leading to depression.
It seems that the TV and the computer get more of our attention each day than our faith does. According to the Sourcebook for Teaching Science, the average American home watches TV for 6 hours and 47 minutes each day. This time does not include the time spent on the computer.
The Sourcebook goes on to say that millions of Americans are so hooked on television that they fit the criteria for substance abuse as defined in the official psychiatric manual, according to Rutgers University psychologist Robert Kubey.
Ramadan gives Muslims a great opportunity to escape this cycle of isolation and depression. Ramadan traditions promote spending time together with family and friends, getting to know one another better, and meeting other Muslims that we might otherwise have not get acquainted with.
Iftars (meals to break the fast) and Tarawih Prayers (optional night prayers) provide a chance to break from our familiar patterns and relax with others who share our faith, thus increasing our connections as human beings and as believers. This socialization improves the sense of brotherhood or sisterhood within ourselves and the Muslim community.
According to Dr. Nomani, an added bonus of praying the nightly Tarawih is that it counts as mild exercise, burning up to 200 calories and helping to digest the food we ate at iftar.
Changing our normal routine during Ramadan allows us a chance to modify our lives and break free of bad habits. Fasting grounds us in reality, making us conscious of our behaviors and choices. Moreover, in being more mindful for one month, perhaps we will be strong enough to maintain better habits beyond Ramadan.
Quick Tips for a Healthier Fast
• Reduce the amount of caffeine intake a week or two prior to Ramadan in order to decrease the likelihood of "caffeine headaches."
• Avoid caffeine during Ramadan. Drink water rather than coffee or tea.
• Eat lots of fruits and vegetables, and avoid sugary foods.
• Break your fast with dates and water, then eat a meal after the Maghrib (Sunset) Prayer.
• Try to get enough sleep at night or take a nap during the day.
• Use the spiritual and social uplifting to keep you excited and motivated beyond Ramadan.
Sources:
http://www.islamonline.net/servlet/Satellite?c=Article_C&cid=1220203588297&pagename=Zone-English-HealthScience%2FHSELayout
Tips to Cure Your Addictions this Ramadan
Tips to Cure Your Addictions this Ramadan
By Karima Burns
Ramadan is a time that many Muslims look forward to. However, the prospect of fasting for a month can also be frightening for some – especially those with addictions. For many people, the prospect of lasting an entire day without food or drink can seem daunting, but possible. However, for people with addictions the thought of going through more than a few hours of the day without being able to feed their craving may seem impossible or even terrifying.
Many people associate the word “addiction” with alcohol and drugs. However, the word “addiction” is simply defined by Webster’s Dictionary as “being abnormally tolerant to and dependent on something that is psychologically or physically habit-forming.”
Alcohol and drugs are the most common of these substances. However, coffee, tea, sugar, sodas, candies, chocolate, and even food itself can become addicting. In fact, coffee has a long history of being banned in various cultures because of its stimulant and addictive properties.
In 1611 it was banned in Germany and in 1511 by the governor of Mecca. It was also banned in Russia where the Czarist police considered it the cause of insanity. (Talk About Coffee, The Fabulous World of Coffee)
The stress of fasting and overcoming an addiction at the same time can be overwhelming. However, some of the following tips and ideas can help a person get through Ramadan if they are also struggling with an addiction:
Consider Ramadan a “Stepping Stone”
"Love is a strong motivating factor for people who seek to break their addictions. Fear is also a strong motivating factor."
Many people who struggle with addiction often know they are addicted and even know what they need to do to break the pattern. However, it is often that initial first step that prevents people from doing what they know they need to do.
This is why you might often see people trying to break an addiction for the sake of someone they love. Love is a strong motivating factor for people who seek to break their addictions. Fear is also a strong motivating factor. People who have stopped smoking often say they were finally motivated to stop when they met someone whose health had been affected by cigarettes.
During Ramadan a person is confronted with a high degree of love and fear. Ramadan represents a time for many to express their love of Allah and their sisters and brothers in Islam. There is also the fear many people have in Ramadan of what may happen if they do not fast as they are required to. These two emotions can provide a powerful motivation to “kick the habit”.
Additionally, going without one’s addiction for an entire day can also help prevent other blocks to overcoming addiction. By avoiding the addiction for an entire day a person is able to reset the triggers to the addiction (social circumstances, times of day, certain foods or meals) and build up a resistance to the substance by resisting the urges they have for the substance during the day.
Herbs Herbs can help balance the body and prevent the triggers that lead to addiction. To choose the best herb a person must first identify the source of their addiction. Are they addicted to coffee because they need to wake up in the morning? If so, then Passionflower or Skullcap might be a good herb for them.
These herbs can help relax them and enable them to sleep more deeply at night so they wake up feeling more refreshed. Is a person smoking because it “relaxes them”? If so then relaxing herbs like chamomile, hops or peppermint might help during the day.
Other traditional herbs used for addictions are valerian, which helps slow brain cell damage that results from excessive alcohol consumption; schisandra which helps the body maintain a physical and emotional balance; calamus root which helps curb the urge to smoke and chaparral herb that helps detoxify the body from impurities, thus eliminating the addictive substance in the body and preventing urges.
There are many additional herbs that can be used to control addiction. The appropriate herb depends on the addiction as well as the person.
Natural Therapies
The stimulation of the right reflexology points can be that right combination. Even without focusing on specific points, reflexology provides many benefits.
Natural therapies like reflexology, acupuncture and acupressure have been shown to have great effects on people with addictions. In fact, acupuncture has been shown to have results superior to those of using addiction recovery programs and medications alone. Acupuncture has been used to heal addictions since 1974 when the first acupuncture clinic for addictions opened at the Lincoln Memorial Hospital in New York City. Today acupuncture is being used to heal everything from drug and alcohol addiction to nicotine and food addiction. (Phillips)
Although highly successful, not everyone has access to an acupuncture clinic. For these people, reflexology at home can be a good solution. In her book, Feet First, Laura Norman says, “Breaking a habit can be like breaking a lock. It just needs the right combination.” (Norman)
The stimulation of the right reflexology points can be that right combination. Even without focusing on specific points, reflexology provides many benefits. It is relaxing, balancing and can take the place of an addictive activity.
To target addictions more specifically one can stimulate the organ points on the foot or hands that have been most affected by the addiction. For smokers a person could stimulate the lungs; for users of alcohol, the liver. One can find reflexology charts online.
Make Dietary and Nutritional Changes
Diet and nutrition have more to do with addiction than people realize. Eating the wrong foods can actually make a person more prone to addiction. A diet that is balancing to a person’s temperament and dietary needs can create a sense of calm and peace physically, emotionally and spiritually.
A diet that causes imbalance can leave “needy” holes in a person’s physical, emotional and spiritual life that they then try to fill with addictive substances. Each person has their own unique dietary needs. However, one substance that causes imbalance for people of all temperaments is sugar. (Hobbs)
Eating too much sugar causes blood sugar levels in the body to become imbalanced. Consuming sugar makes hunger pangs go away. However, when a person takes in too much sugar, they do not feel the need to eat food that contains more of the important nutrients that the body needs, such as vitamins, iron, calcium and magnesium.
This causes the body to feel imbalanced and needy. When a person eats too much sugar, they go on a sugar high because of the energy boost they get from the sugar consumption. But this sugar high is only temporary; energy levels take a plunge afterwards. This often causes the urge to consume caffeine or other addictive substances to help a person “perk up” again.
Sugary sweets are a big part of Ramadan in many countries. However, a person struggling with an addiction should limit these sweets to one per day and only after a full meal. Sugar “substitutes” will have the same or similar effects on the body so those should also be avoided or limited. Sugar substitutes include glucose, sorbitol, corn syrup, splenda, honey and others.
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