Secondhand Smoke: What are the Risks?

You don't smoke because you know it's bad for you, but you still need to protect yourself from the harmful effects of secondhand smoke.  In order to do that, it's a good idea to understand a bit about what secondhand smoke is and what the potential risks are.

Secondhand smoke is comprised of both the smoke that a smoker exhales as well as the actual smoke from whatever the person happens to be smoking (cigarette, cigar. etc.)  The smoke is so harmful because of the myriad toxic chemicals it contains, including carbon monoxide, lead, cyanide, formaldehyde, chromium and benzene.  In addition to the smoke itself, the residue it leaves behind on furniture, clothing, carpeting and hair (so-called "thirdhand smoke") can also pose risks.

So what are some of the specific health problems that secondhand smoke can contribute to?  It's a known risk factor for lung cancer and possibly other forms of cancer, it increases the risk of heart problems including heart attacks and blood clots, can damage blood vessels and trigger lung ailments such as bronchitis and asthma.

Risks also exist for children, such as Sudden Infant Death Syndrome, respiratory and ear infections and low birth weight.

Knowing this, how can these potentially serious risks be avoided?  Fortunately there are several ways: don't permit smoking in your home or vehicle, only patronize non-smoking businesses, keep your distance from people who are smoking and encourage loved ones to quit, to name a few.

Understanding the Risk Factors and Symptoms of Heart Disease in Women

In the past, heart disease was thought of as a problem more commonly found in men.  However, in recent years awareness has grown regarding the threat heart disease also poses for women.

In fact, according to the Mayo Clinic, there are more female than male fatalities from heart disease each year.  Women are six times more likely to die from heart disease than from breast cancer, and heart disease kills more women over the age of 65 than do all forms of cancer combined.

It is important to know that symptoms of heart disease are different in women than in men.  For example, when it comes to heart attacks, it is more likely that women will have symptoms and signs that are unrelated to chest pain.  These include neck, shoulder, upper back or abdominal discomfort, shortness of breath, nausea or vomiting, sweating, lightheadedness or dizziness and unusual fatigue.

Because their symptoms are not those that are usually associated with a heart attack, many women end up going to hospital after heart damage has already occurred.  Women who experience these symptoms should seek emergency help right away.

Traditional risk factors such as obesity, high blood pressure and high cholesterol affect women, but there are also other factors which may play a role.  These can include stress and depression, smoking, low estrogen levels and metabolic syndrome.  In order to reduce the risk of heart disease, women should eat a low fat, salt and cholesterol diet, exercise at least 30 minutes a day, avoid smoking and maintain a healthy weight.

Dietary Fiber: Crucial to a Healthy Diet

You may have heard your mom or your doctor say "eat more fiber!"  But, you may not be clear on why, or even what exactly fiber is.

Fiber, (unlike fats, proteins or carbohydrates) is not digested by the body.  For the most part, it passes intact through the colon, intestine and stomach.  It's usually classified in two categories--soluble and insoluble.

Soluble fiber dissolves into gel in water and can be found in foods such as apples, carrots, beans, and oats.  Insoluble fiber promotes the movement of material through the digestive system and is found in nuts, vegetables, whole-wheat flour and wheat bran, among others.

A diet high in fiber has several important health benefits:

• Lowers cholesterol: beans, oats and flaxseed have been shown to lower low-density lipoprotein (aka "bad" cholesterol)
• Promotes weight loss: a high-fiber diet tends to make you feel fuller for a longer amount of time and is lower in calories
• Helps maintain bowel heath: fiber can help lower the risk of diverticular disease and hemorrhoids
• Helps control blood sugar: fiber helps slow the absorption of sugar
• Regulates bowel movements: fiber helps increase the size and weight of your stool as well as soften it

How much fiber do you need?  The National Academy of Sciences' Institute of Medicine recommends that men under 50 get 38 grams and women under 50 get 25 grams.  Men over 50 need 30 grams and women over 50 require 21 grams.

Looking for foods to begin adding to your diet that will help you get the fiber you need?  Here are some ideas to get you started: apples, bananas, oranges, brown rice, barley, beans, lentils, peas, bran cereal and raw vegetables are great choices--to name just a few.

Foods high in fiber can be great for your health.  However, be careful not to add too much fiber too quickly, as this can cause cramping, bloating and gas.  Fiber should be increased in your diet gradually, so that your digestive system can adjust to the change.