The weekend countdown  

You’ve been counting down to the weekend all week and it has finally arrived. Now it is time to let your hair down and party, party, party with your best buds.

Part of the fun of going out is getting to wear that fab dress you bought at lunchtime on Monday (specially to beat the Monday blues) and finally getting a chance to put on those slinky heels that you’ve been lusting after forever.

Clutch on to it

It is a bag issue when you party. A bag that is too big doesn’t really go with the “evening” look which is a prerequisite for partying. A bag that is too small doesn’t have enough space to hold everything you need it to.

So having to carry more than you need on a night out is definitely a drag. Try keeping it minimal by bringing only the essentials. Think lip gloss to keep your lips looking kissable all night, your cash, mobile and house keys to get you home safe and sound.

If you are a smoker, leave the smokes behind, it is one less thing for you to carry and it will also help you smoke less on a night out.

Makeup Meltdown

Having to leave the air-conditioned comfort for your smoke-break in the heat, humidity and dust of the night every so often will most definitely wreck your immaculately done make up. Looking good all night long is a challenge. So to keep you away from suffering a make up meltdown:

• Use a good primer. Make sure that the primer dries before putting on your foundation
• If you have friends who smoke, and your eyes tear because you are sensitive to smoke, waterproof mascara may be a better option
• To keep lipstick from having a lasting effect, use a lip brush to apply a thin layer. Thinner layers of lipstick are drier and tend to stick to the lips better.

If you smoke, then your best bet to keeping your skin looking fresh all the time would be to quit smoking as early as you can. Smoking slows down the production of collagen which helps the skin look taut. It doesn’t just stop there. It even causes wrinkle formation by cutting down the flow of blood into the skin. Imagine that!

Dancing the night away

Even if you think you have two left feet, who cares? Give it a go on the dance floor and have a great time anyways. You may get re-aquatinted with the diva in you which will make you feel that inner glow.

Plus, dancing is a great way to burn those calories. Who knows? If you smile in the direction of that hottie you have been eyeing all night he may just come up and talk to you while you are looking your best. If you don’t try, you are never going to find out!

So remember, to be party ready:

• Avoid ruining your make up by eliminating cigarette breaks
• Steer clear of getting that grayish tinge on your skin by staying smoke-free
• Feel good inside and out

Great skin, great hair and a great figure 

These are three elements that can make you look good on the outside. Feeling great however, starts on the inside. Make decisions that will help you sustain that wonderful inner glow all throughout the festive season.

To keep your skin looking and feeling supple, keep hydrating yourself by drinking at least 8 glasses of water a day. If you work in an air-conditioned environment moisturizing regularly will help your skin looking its best. Great, healthy looking hair is a prerequisite to looking your best. Recent research has shown that smoking causes hair loss. So ladies, if you want great hair then it might be wise to kick the habit.

Getting across that overhead bridge without huffing and puffing

If you’re only in your 20s and you are huffing and puffing after climbing up the overhead bridge to get to your bus stop, then you may want to think about building up your fitness levels.

Be creative when you exercise. Apart from taking part in a yoga class, jogging or brisk walking, think about how you can incorporate physical activity into your daily life. Some ideas are:

• Run up the flight of stairs that leads to your office instead of taking the elevator. Stair climbing is a great way to build up your gluteal muscles – the biggest muscle group in your body
• Cycle or walk to the MRT station instead of taking the bus
• Carry home your groceries from the supermarket instead of driving to tone up your arm muscles

Get a friend to exercise with you. Who knows? If the both of you sign up at a gym apart from working towards your fitness goals, you might just get lucky and spot a hunk!

Quitting without piling on the kilos

If you are apprehensive about quitting smoking because you think you may pile on the kilos, fret not. Studies have shown that women who gave up smoking and exercised at the same time put on less weight than their counterparts who did not engage in any form of physical activity.

Moreover, regular exercise will cause the release of endorphins, a feel-good hormone which will make you feel invigorated and less stressed.

Staying on track

All this may seem like a hassle now, but don’t lose sight of why you have embarked on this “project”. You’ll look great and feel good both inside and out. If you feel that you are slipping away then simply think about being able to pull on your tightest pair of jeans – and voila! It is loose.

Or to put things back into perspective, think about wearing that hot dress that you bought over the weekend and snagging that hottie!

Feel Great, Look Great

Regular physical activity, good nutrition and kicking the smoking habit will make you glow on the inside. And if you feel great inside, you’ll look great on the outside, effortlessly.

On picking up smoking...

“It was just after secondary school. Out of curiosity, I accepted a stick, thinking I would never be hooked. But like they say, ‘Never say never’. Since my fi rst cigarette, I’ve never completely quit, even though my ‘record’ is successfully reducing the number of sticks to just two a day during various attempts to quit.”

On reasons for quitting and efforts to do so...

“I want to quit smoking for many reasons – save money, maintain my health and looks (who wouldn’t want to remain as youthful looking as long as possible?), and most importantly, provide a healthier environment for my two young daughters. I try not to smoke around them because it’s not healthy for them to be breathing in second hand smoke.

“I’ve tried quitting on my own before, but none of my attempts have been successful. I’ve tried going cold turkey, and I’ve also relied on nicotine patches purchased from the pharmacy. Unfortunately, I failed each time, mainly due to stress brought about by the demands of work and family as I juggle multiple roles as a wife, mother, daughter and sister. I have also failed to resist the urge to stop smoking because my husband is also a heavy smoker, who leaves cigarettes around the house. Having colleagues who smoke does not help either, because I kept joining them on smoke breaks at work.”

On her desire to quit...

“My daughters have told me many times and have even written me notes to say I should stop smoking. Shame on me. I truly want to quit because that would be such an empowering achievement. What’s more, not smoking would mean I’d feel healthier, and more in control of my health and my life. Ultimately, I believe I must be committed to quit for myself, and no other persons. I intend to rally support from loved ones and those around me, and perhaps seek professional help, to achieve my target of quitting this addiction in two years’ time.”

The Mane Event

How can you tell what hairstyle complements your face shape? Jasper Lee of popular salon Heatwave shares some DO’s and DONT’s.

Heart-shaped face 
(wide, short forehead and small, narrow chin) 

• DO opt for side parts and wispy bangs to balance and cover the forehead.
• DO ask your stylist for a chin-length bob, for fullness at the bottom.
• DON'T choose a tapered cut that draws attention to your sharp chin and top-heavy crown.

Oval-shaped face
(high forehead, slightly rounded chin) 

• DO consider shoulderlength hair with a side part, which is perfect for your face shape.
• DO have heavy or side-swept bangs to cover forehead.
• DON'T opt for a very short or pixie cut, because it will make your face look longer.

Round face
(wide, short forehead, with a round chin and hairline) 

• DO keep hair short, or at chin length and preferably layered, to slim the face.
• DO make sure bangs are long and combed sideways and curled, instead of straight and heavy.
• DON'T have very short hair that is rounded and ends at the chin, because it will emphasise your face shape even more.

Square face
(wide, short forehead, strong jaw) 

• DO go for styles that emphasise the cheekbones, such as a chic bob which is very fl attering.
• DO keep hair, which should be tapered, at shoulder length or about 5cm below the chin, to make your face appear smaller.
• DON'T opt for centre parting, because it will draw attention to the jaws. A side part is more ideal.

Oblong face
(long face, forehead and cheekbones of similar width, narrow chin) 

• DO create fullness around the face with shoulderlength styles.
• DO get browskimming bangs as it makes the face look shorter.
• DON'T wear hair too long because it makes the face look longer.

Grace reveals that she is likely to spend about $1,000 to $1,500 a month “depending on what I see”, blowing as much as $1,000 on a dress or just $50 at a fl ea market. Her weaknesses include one-of-a-kind vintage bags, pretty dresses and accessories.

“My favourite shop is a boutique called Puce; every time they have a new collection, they will call to let me know. And I always seem to leave with a purchase. And I also love to cook so my wants and desires include Le Creuset dutch ovens, designer colour-coordinated cutting boards (blue for seafood, red for meat, white for cooked, green for vegetables), Kitchen Aid coffee machines in pop candy colours –you get the picture,” she says wistfully.

Her love for shopping started with fun window shopping sojourns with friends when she was still in school. Since then, being financially independent has created a whole new ball game. She maintains that while the frequency of shopping has stayed the same as before, the brands that she can afford are now more accessible.

So, does she always give in to the urge to shop? Grace lets on: “Most of the time I’m very disciplined. If my limit per month is $1500, that’s the maximum I’ll spend. However, there are times when I really, really just want something. That’s when I block my conscience out (it’s called Husband). Oh well, we’ve all got to live a little!”

Despite her sprees, Grace says she has no issues with storage. Her husband has built her a 20-metre walk-in wardrobe which stores all her purchases, with room for more. Because her shopping is selective and she’s more guilty on splurging on one key item instead of carting home up to 10 items each time, she need never worry about clutter.

When asked about shopping tips, Grace quips: “Spend on the things that matter”, referring to how the last thing on a shopping list should be cigarettes. Now that’s she’s stopped smoking, Grace has more disposable income to spend on shopping purchases that give her more satisfaction mileage, instead of cigarettes that last all of two minutes each. What’s more, she no longer has to weigh the opportunity costs of spending.

She says: “When you stop smoking, you realise there is actually more money saved every month that potentially can be spent on other things. I no longer have to spend less on another lifestyle choice – whether it’s shopping or eating, for that matter – just because I have spent a certain amount on cigarettes.

“For sure, the money is better spent on tangible assets. My favourite shopping purchase, to date, is a dress from British actress Sienna Miller’s label, Twenty8Twelve. It cost me S$1,100 – that’s about the equivalent of 110 packs of cigarettes!”

Michael Jackson passed away today, which really really affected me. I've been singing since I was very young, professionally since I was 16 and he is one person who I've cited as an influence anytime anyone asks me about what kinda music I like. So when I heard the news that he died, I just burst out crying. It was really hard because me and Young were on shift and I think the first couple times we came back on air I couldn't really talk. Then I realized I really needed to pull myself together and just keep going.

This moment is significant to me not just because MJ was super awesome and important to me, but because ordinarily in situations like these, the first thing I'll want to do is smoke a cigarette. But I think this is the first time that I've had a stress-inducing situation happen and I DIDN'T want to smoke! I didn't even think about smoking til later when I reflected on this whole thing! So that's really cool. I kind of didn't think that would go away - feeling like I needed a cigarette when I was stressed or upset. Feeling hopeful that perhaps there may be a time when I don't even crave a cigarette at all!

One of them, though, said that I should know it’s probably only a matter of time before I pick up the habit and during a break, jokingly dangled a pack of cigarettes in front of me with that look in his eye like, ‘I know you want one’. And as much as I hate it, I actually felt like it. In my head I was already starting to rationalize having a cigarette: "These guys aren’t that close to me. They wouldn’t care if I had one. They think I already have anyway, so who cares? Maybe I should just have one." It makes me feel sad and pathetic for thinking those things….

Anyway, I didn’t smoke of course. First, I told myself (or at least the part of me that really wanted to smoke) to shut the hell up. And the other thing that kept me going was the fact that I’d be disappointed sooooo many people if I gave in on a whim. It’s not as if I’ve been in tougher situations before these last couple days, and I still managed to fight the urge, so it would’ve been damn ridiculous to give in because someone just dangled a cigarette in front of me.

But that also brings me to another point.

If you know someone who is trying to quit, it is royally messed up to discourage them from quitting with negative criticism about how they can’t make it so why even try, or even worse to ‘test’ them, which does nothing but encourage them to smoke. (I would really like to swear a lot here but I can’t, but I just wanted to mention that I would like to for effect haha).

Seriously though, all those people should really just shut the hell up. And in response, here are some things my quit advisor told me which I thought may be helpful to anyone quitting, or trying to help someone to quit:

- Just like the urge to smoke is a habit, controlling the urge to smoke will eventually become a habit.
- don’t tell yourself you don’t have the strength to stay disciplined.
- sometimes people you love are the strongest motivators.
- just take one day at a time. - if you’re helping someone, don’t shove it down their throats. Quit advisors don’t do this because all it does it give a smoker added pressure which can force them towards smoking anyway. And then they won’t turn to you for help because they’ll feel embarrassed and guilty for letting you down, which is totally counter-productive.

For anyone quitting smoking – I feel ya! Good luck :)

Starting today, the self-confessed rock chick and aspiring singing superstar has embarked on a quit journey and is determined to live a smoke-free life.

Popularly known as DJ Vandetta, she was one of the leading vocalists of Urban Xchange, a regional successful local band, later renamed Parking Lot Pim. She is also a singer-songwriter and radio DJ for Singapore's No. 1 hit music station, 98.7FM.

Despite her successes in the music industry, she knew deep inside that she had to part from her 13-year affair with cigarettes. She says,"I really want to quit because I use my voice not just as a DJ but as a singer, so it's quite a stupid choice to continue smoking! It's also an expensive habit and as I get older I find it becomes more important to me to live healthy, probably because I don't feel as invincible as I used to."

And while the separation might be a long, painful process, she is willing to grit her teeth. With the help of a quit advisor and support from her friends, Vandetta begins her quit journey on 15 June 2009.

From friend to enemy, lover to loather, that’s how her relationship with her cigarettes has changed. In a parting letter with her once-beloved companion, she said: "I just think we’re going in different directions, so it’s just best if we go our separate ways. I know you’ll find someone new to latch on to, and that’s not ok. But I’m tired of being with you. And I hope you can understand that the bottom line is…. I don’t want to die!"

Sounds rather congenial so far, but she adds: "I will crush you like a cockroach."

And that was exactly what she did. As a symbolic measure, she shredded her last cigarette into pieces at midnight while chilling at a friend’s house, she wrote on a Facebook note.

While the urge came back, she survived the night out with a positive attitude that she would have control over her cravings.

Vandetta said, "It won't be easy but the truth is, doing it publicly really helps because it makes me feel like I'm doing this not just for myself buothers too. I call it positive pressure."

Tune in to her weekday morning shows AM Mayhem from 5am to 10am and follow her on this website to follow and support her on her quit journey.

Vandetta other blog entries:

-- Dear Smoking...
-- The Last Cigarette...
-- 7 Days...
-- Positive Reinforcement Only Pleaaaaase!!!
-- Remember the time...
 

Vandetta's blog is also on 98.7FM. 

It's weird... It feels like it went by really quickly and really slowly at the same time. I also can't believe how much will power I actually have! I think the toughest day I had in all this was on Thursday. I've just moved into a new place right, so I was using the washing machine and I'd left it running and went about doing other things. I went to check on it and the kitchen was flooded because I hadn't connected the washing machine pipe to the drain pipe! So me and my room mate get our mops and start cleaning up, and when we're done we go to the bathroom to clean out the pail full of dirty water we'd soaked up. As my room mate turns the tap off, it breaks and he water starts gushing out of the pipe!! At first we find this hilarious.... But then I realise - I have no clue where the main water pipe is. I spend about 20 minutes looking for it and finally realize it is downstairs in the common courtyard - where there are about 4 other pipes for other houses! Eventually I find the right one, but by the end of it I'm tired, frustrated and soaking wet. And seriously, all I wanted to do was smoke a cigarette! But as much as I realllllllly wanted to. The thing that held me back was the fact that if I did have this cigarette - the struggling I'd gone through the last 3 days would mean nothing. And I just didn't have the heart to do that to myself.

It's really strange... when I reflect on these moments where I have cravings and get over them, I realize things about myself that I didn't think about before. To be honest, if I was trying to quit a year or two ago, I would definitely not have the strength to do it. I think a lot of having the desire to really quit is tied in with having respect for myself. It's not that I didn't really want to quit before, it's that I was more willing to let myself down. I wasn't as hard on myself for abusing my body. It's kind of self-destructive behaviour, and I'm sure that has a lot to do with confidence. At the same time, I'm sure that back then, I didn't look at it as self-destructive. It was just a way to cope with whatever stress or frustration I had in life. And I think because over the last two years I've tried to actually solve certain issues I have with myself and life in general - I probably don't need smoking to cope as much anymore.

7 days, cold turkey. Who woulda thought? :)

It's getting close to midnight, we're sitting out on the balcony and I shake my pack and realise there's two cigarettes left. I get that nervous feeling - you know when you feel like someone just squeezed your heart and you get cold and your hair stands? Yeah, that one... I tell R that there's two ciggies left, then realize I have another pack in my bag. I actually panic.. I think I said something like "Oh shit, no! I have another pack in my bag" and then I run inside to get it, hand it to him and tell him to keep it. And when he takes it off my hands I feel better. It's at this exact moment that I realize - shit, I really do want to quit.

To be honest with you up until this point, I had doubts that I could do this. I wondered if I could really really stop smoking, after being a pack a day smoker for 13 years.

13 years.... 

But when I handed R that full pack of cigarettes, it suddenly hit me that I truly didn't want this to be a part of my life anymore. That I was ready to let go. And that was probably the most empowering feeling. Because after that, I didn't feel like I couldn't control a craving. In fact, I didn't even finish that last pack of cigarettes. I took out the last stick, and at first told R that he should just break it, but he handed it to me and said I should do it because it would be symbolic. And I didn't just crack it in two and dump it in the ashtray. I tore it up into smaller and smaller pieces so that even if I suddenly regretted it and wanted to smoke it, there would be no remnants of a cigarette left to smoke. That's how much I didn't want to be tempted - I shredded my last cigarette, haha.

We carried on talking a little while longer after that. I started to get that nervous feeling again, and with that came along this urge to light a cigarette. But I just kinda told myself that it's not me, it's the cigarettes. I've rationalised this (quitting smoking) to be a good move, so whatever 'feelings' I suddenly have, are just feelings/cravings that are perfectly natural and will pass, and that I have control over. That attitude got me through the rest of my night out and into today.

And I'm banking on the fact that it'll get me through the next few days...

(Note to self: Meeting quit advisor, Aveline, today.)

Dear Smoking, we’ve known each other for many years now. Spent a lot of good times and bad times together. But now the time has come…. For me to move onto something new.

It’s not you… It’s me. Actually…. It’s you. You suffocate me. I can’t breathe when you’re always around. I look like shit cos you don’t do anything good for my skin. You don’t let me talk to anyone cos you give me stinky breath. You waste my money… I’m sick of it. I just think we’re going in different directions, so it’s just best if we go our separate ways. I know you’ll find someone new to latch on to, and that’s not ok. But I’m tired of being with you. And I hope you can understand that the bottom line is…. I don’t want to die! As someone famous once said, “I will crush you like a cockroach”…

I think it was Margaret Chan in that silly show Masters of The Sea.

Anyway….

Smoking…. It’s time to say goodbye. Come Monday, you will no longer be a part of my life. And usually it is a sad thing to say goodbye to someone, but I hope you can understand that after all we’ve been through…. I’m pretty freaking happy about it. So so long, farewell! I hope I never see you again, biaaatch!

Yours Sincerely, Vandetta

AnnaBanana's Quit Smoking Story

My story starts 36 years ago...

Things might be different today, had I not begun smoking as a teen...

Pam's Story

I'm joining the ranks of "ash kickers"

I started smoking when I was 11...

Michelle's Story

I do not want to wait until it's too late.

I knew I was a slave. I knew how pathetic it was.

Cigarettes afforded me glamour, mystique, cleverness, and maturity.

Quitting smoking is a step in the right direction.

The multi-tasker

Today’s Parents, May 2007

Doctor, mother, author… With the multiple hats she wears, Low Chai Ling well deserves the title of supermum. Yet the attractive doctor is loath to call herself that. “Fact is, I think it is even harder for a woman to give up her job to stay at home and devote all her time to her children. That for me is a supermum. Any woman with a child will understand the kind of worry, guilt, happiness, sadness, joy and anxiety that goes hand in hand with raising a child,” she says, adding “to bring up a child successfully is already an achievement in itself. I am proud of my mother, and I hope my children will be proud of me in time to come.”…

Singapore’s best real life stories

First seen in Cleo Magazine, February 2007

In this season of flowers, chocolates and candlelight dinners, we’ve gathered stories that’ll make you go “awww”. We present Singapore’s very own Romeos and Juliets. By Pamela Tan, Tan Lili and Annabelle Fernandez…

Quitting cigarettes has given me a new leash of life!

“Quitting cigarettes has given me a new leash of life!”
- Maria Ng

Life has never been better, and Maria attributes this to her decision to give up cigarettes 8 months ago. “I can really feel the change and I love how it feels”, she asserts.

Picking up the habit on a whim in her teenage years, cigarettes have played a major part in her life since. All her friends smoked and it was the most natural transgression for her.

“I always had a cigarette in hand - from clubbing to lighting up after dinner, it’s crazy what I was doing to my body!”

Maria first noticed the ill effects of smoking after a recent spate of chest pains and constant ringing in her ear.

She decided to go cold turkey and turned to eating to distract herself. To counter her weight gain, she took up long distance running and has not stopped since. In fact, Maria is now in the midst of training for the Great Eastern marathon.

“I urge every smoker to consider quitting. The feeling of freshness without cigarettes is incredible! I have never been into sports but since quitting cigarettes, I have become a whole new, fitter me!”

I stopped smoking just for you

The New Paper, February 2007 She realized that her boyfriend didn’t like to kiss after she had smoked a cigarette. And it was he who asked Ms Evelyn Teo, 23, to give up her habit of a packet a day. Ms Teo said:”He bought me a nice pair of running shoes last year. He knew I used to be a good long-distance runner when I was in school and junior college.” But when she tried to run….

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I quit looking and feeling older than I really am

Working in a club environment and surrounded by smokers constantly, Yilin picked up smoking soon after graduating from Polytechnic. She recalls with a hint of regret, "The more I worked and partied on the job, the more I would smoke as I felt it was the only way to stay sober." Soon after, it became a habit and she was clearing almost 20 sticks a night.

"Back when I was smoking, I would find myself breathless after taking a walk. I was only in my teens!" says Yilin, aged 20. "I also hated the fact that I had to lie to my parents about my smoking habit." Before she knew it, her smoking habit was affecting her complexion. "My skin looked dull and dehydrated. No matter how much skincare products I used, it didn’t help," Yilin confides. "When I looked at my non-smoking friends, I felt like I looked older and haggard."

In her own league

Healthy Times, April 2007

The voice on the other line was unmistakable. After all, Jamie Yeo had been one of the most popular Mediacorp Radio personalities. Now, the versatile star is into her eighth month as a presenter with ESPN Star Sports hosting football-related programmes. Jamie was also recently caught up in a flurry of activities as she and her husband, Class 95FM DJ Glenn Ong, move into their new home in the eastern part of the island. they have since settled in and are starting to enjoy their new place…

I wanted to live life healthy. I had to quit smoking.

“I wanted to live life healthy. I had to quit smoking.” - Sally Lee

Sally has been binge drinking and smoking heavily since she was 18. Admitting to having a “self-destructive” personality, she considered cigarettes her lifelong friends, relying on it to keep her sane during the arduously long working hours.

So her friends were understandably shocked when she decided to quit smoking. “I saw how skinny and haggard I was becoming and decided I had to make a choice”, she recounted.

The path to quitting wasn’t easy and Sally relapsed a few times. She decided a break from her routine might help, so she upped and left on a long backpacking trip last December and has not looked back since.

“Being healthy feels great! My chronic sinus problem and smoker’s cough have all gone, even food tastes better these days!”

In fact, Sally was amazed at how much better she felt after quitting for just a short period of time. “It’s been just six months but I feel a whole lot healthier - body and mind!”

Giving it up for my child’s sake - Patricia’s Story

Like many young and impressionable teenagers, Patricia tried her first puff out of sheer curiosity when she was 15 years old. By the time she turned 17, she was hooked. “I was hanging out with models and air stewardesses – the ‘cool’ girls – and they were never without a cigarette. It felt so cool and exciting then to be doing something ‘forbidden’…how silly we were!” Patricia exclaims.

At the height of her addiction, Patricia was smoking up to two packs a day. She shudders at the memory, "My day would literally begin and end with a cigarette in bed. I was burning my health away, one stick after another."

Being committed to my boyfriend also means quitting smoking for myself.

"Being committed to my boyfriend also means quitting smoking for myself." - Evelyn Lee

I stubbed it out because…

The Straits Times, May 2007

Jess Razea was only 16 when she puffed her first cigarette. “It was in school and all my friends were doing it. It looked cool so I joined in. You can say I caved in to peer pressure,” said the 23-year-old office administrator. And after six years of smoking between half and a full pack a day, Ms Razea decided to call it quits….

All my friends thought I couldn’t quit smoking, but I proved them wrong.

"All my friends thought I couldn’t quit smoking, but I proved them wrong."- Jess Rezea

A Life Lesson From Zita

What cancer does to your family

Nobody should have to go through this

Quit smoking now

About the Zita Campaign

Watch her videos

You are probably aware of the harmful effects of smoking on your unborn baby. If you smoke during your pregnancy, your baby is likely to be born underweight, premature or suffer health problems. Your risk of miscarriage also increases.

You may decide to quit smoking when you are expecting. If that’s the case, Congratulations! However, staying away from cigarettes won’t be easy. To give up smoking during pregnancy is tough, but it may become harder after your baby is born. The post-delivery months can pack a lot of stress - the kind of stress that leaves you looking for something to soothe your nerves.

After giving birth, you might experience these stress factors that are often labelled as post-partum depression or “baby blues”:

• Broken sleep patterns and insufficient rest
• Feeling weighed down with a new or another baby to take care of
• Feeling the stress from changes in work and home routines
• Having feelings of loss - loss of identity of who you are, or were, before having the baby
• Having less free time and less control over time
• Having to stay home for longer periods of time and having less time to spend with your loved ones or on leisure
• Doubting your ability to be a good mother and striving to be a “super mum”
• Longing for your pre-baby body

All of these factors can make a cigarette appear very tempting to a sleep-deprived, stressed-out new mother.

More importantly, your motivation to remain smoke-free may slip away as soon as your baby is born. When a woman is pregnant, she sees abstinence as the only means to protect her unborn child. However, after delivery, she sees other options like smoking in a different room or at the open corridor.

The truth is, the toxins from the cigarette smoke can affect a baby’s sensitive system even if you smoke away from your baby. The toxins can cling to your clothes and hair, while the nicotine contaminates your breast milk. Nicotine in breast milk can make your baby restless and may cause his or her heart to beat faster. If you’re a heavy smoker, your nursing baby may suffer bouts of diarrhoea and vomiting. Heavy smoking will also reduce your milk production, making it harder for you to keep your baby well fed.

Babies who are exposed to secondhand smoke are twice as likely to die from sudden infant death syndrome (SIDS). They are also especially susceptible to asthma, pneumonia, allergies and ear infections. Secondhand smoke can also affect the growth of a baby’s lungs, potentially increasing the risk of lung disease in adulthood. Some studies have even suggested that children who have been exposed to tobacco smoke are more likely to have trouble learning and exhibit behavioural problems like attention deficit and hyperactivity disorders.

Your child is more likely to model after your behaviour and pick up smoking in his/her teenage years.

You may want a playmate for your baby a few years down the road. That may be more difficult because your chances of conceiving will be reduced by up to 40 per cent per cycle if you are a smoker. What’s more, you are likely to experience reduced sexual enjoyment (particularly, if your partner is a smoker too) and reach menopause a lot earlier than your non-smoking friends. Not to mention, the dreadful toll smoking will take on your skin, making you look a lot older than you are. Is it really worth it?

Here are some tried-and-tested strategies to stay smoke-free after delivery.

• Remind yourself of the reason(s) for quitting to stay motivated.
• Put up “No Smoking” signs around the house and office as a reminder.
• Get support from your friends and family members to help you stay smoke-free
• Get out of the house with your baby when you get a nicotine craving. The activity, fresh air and change of scenery will distract you from the cravings.
• Avoid places or situations that make you want to smoke.
• Change your routine. If you have always had a cigarette with your morning coffee, switch to herbal teas instead.
• Have a chat with a pharmacist. She can provide some good tips on how to prevent relapse.

Most importantly, remain resolute.

You gave your baby the gift of life and good health when you quit smoking during pregnancy. Make it last a lifetime.

I’ve always believed there’s no right or wrong when it comes to making choices in life – it all had to do with what you wanted, and at what point. My wants were endless; they ran the gamut of buying the latest fashion accessories, surprising my boyfriend with presents and taking a holiday every other month. Also making the list was drinking and smoking. I love my Vodka, but I loved my cigarettes much more. I picked up smoking at 18. It made me feel good, and I was hooked – never mind the smell on my clothes or the faint yellow tinge on my fingertips.

Naturally, over the years, everyone I knew had given me the proverbial lecture about how harmful smoking was. I dutifully let them drone on, but it didn’t even cross my mind to quit. I loved it, needed it too much. Of all my family members, my father was the most distressed over my habitual puffing. He’d be most upset when I smoked in his presence, and it didn’t help that no one else in my family smoked.

He’d chide me for what he called “playing with fire and gambling with death”. I remember snorting and telling him, “Daddy, you’re being paranoid. I won’t die!” although I was the equivalent of a human chimney, smoking at least a pack a day. I guess you could call it a self-fulfilling prophecy. Over 20 years later, I am still alive and well. Unfortunately, I can’t say the same for my father.

Three years ago, he was strolling home from the NTUC Fairprice three minutes away when he suddenly collapsed. Startled neighbours called for an ambulance and informed us of what happened. We rushed to his side. But he never regained consciousness. I will never forget the look on my tearful mother’s face and the shock that registered among everyone else’s when the autopsy revealed that he had suffered a narrowing of the carotid arteries, which carry blood to the brain. Given how fit he was, the doctor told us the likely cause was exposure to second-hand smoke.

It didn’t take long for the incredulity of it all to hit me. Scenes from past years flashed before my eyes, specifically of my moments with Dad and his pleas for me to kick the habit, and how I’d sit puffing next to him as we watched our favourite TV shows together. I had exposed him to the harmful toxins from my cigarettes, and I had unwittingly contributed to his passing. At that thought, a chill ran through me and I was so shocked that I went numb.

I’ve never touched another stick since then. My family never blamed me, but I was inconsolable for months. I also suffered terrible withdrawal symptoms and kicking the habit was really tough. But the agony of that had been extremely insignificant, in comparison to losing my father. He was right all along – I had not only been gambling with my health, but that of my nearest and dearest. It is something I have to live with for the rest of my life.

Addicted to smoking, junk food or a lazy lifestyle? Change your ways and your body will thank you for it.

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Skin damage from exposure to the sun is cumulative and can take years before it is evident. Telltale signs of the long-term effects of ultraviolet (UV) exposure start to show in our skin when we reach our mid-thirties in the form of fine lines, wrinkles, age-spots, rough and dehydrated skin, lost of elasticity and uneven skin tone. Just look and feel the skin on the back of your hands. Now compare it with the skin at the inside of your wrists. The skin at the inside of your wrists looks and feels decades younger. Sun damage is the main culprit.

• SPH 15 (at least)
  As many of you know, sunscreens are rated by SPH (Sun Protection Factor), SPF is a universal indicator of the protection against UVB rays, as they are responsible for our sunburns - the redness, inflammation and pain in the skin when we expose ourselves long enough in the sun.A sun protection factor of 15 would mean that if it normally takes a person ten minutes to burn, with an SPF of 15, he can stay out in the sun 15 times longer before burning. It is important to understand that as the numbers go up, the sunscreen becomes less efficient. According to Harvard Health Letter, the difference between a SPF 30 and SPF 50 is only 1.3%.
  
  
• Broad Spectrum or PA rating
  Choose a sun protection product that says “Broad Spectrum” or has a PA rating which means that it contains ingredients that absorbs or blocks UVA rays. There is no universal UVA-protection scale and hence products from different parts of the world have a different indicator for UVA protection. For eg in Japan and Korea, products use the PA rating. A product with a PA+++ label has a higher UVA protection than one with a PA+ rating.UVA rays are more harmful than UVB rays as they have a longer wavelength and can penetrate through umbrellas and windows right into the second layer of our skin (dermis)! The dermis is not able to regenerate itself continually as the epidermis does and hence UVA causes a hidden permanent skin damage that shows up only years later in the form of fine lines, wrinkles and age-spots etc.

Having a sharp dress sense, looking good and feeling confident - these are the goals most of my clients have when they come to see me. Other than the clothes we wear, which can package our skills and increase our confidence, keeping our skin in the optimum condition also increases our self-esteem and self-worth.

Learn practical tips and useful information on how to achieve beautiful skin and luscious hair in our personalized image workshops.

Article by Alexis Wan, Chief Image Consultant/Trainer Speaker from D’ New Image Chapter www.dnic.com.sg

Your metabolism starts a downward spiral and fats seem to find their home in the most unfortunate places on your body as you get older. In fact, you will find that phrase “That cake will find its way directly to my hips”, will start to ring truer than ever.

Sure, you can get away with clubbing all night and falling asleep with your makeup on in your teens and 20s. But as time passes, you will start to notice fine lines at the corners of your eyes, and the rosiness from your cheeks will fade to a pallid grey. Here’s how your skin ages and what you can do to slow down the process.

WHY Collagen gives the skin its plump and youthful appearance. But once the collagen breaks down with age, wrinkles and lines start to form. If you tend to furrow your brow, the lines here will be more prominent. Also, habits like smoking can worsen them. Nicotine uses up Vitamin C, which helps to form collagen in the body. Excess Vitamin C cannot be stored in the body so you have to replenish from food sources. WHAT TO DO Many skincare companies now recognise the plumping effects of Vitamin C and include it in their products. This may work, but you can also work from the inside out by eating foods that are rich in Vitamin C, such as strawberries, bell peppers and citrus fruits. Or you can even fizz up a refreshing drink by mixing freshly squeezed orange juice with soda water. The extra plus? You also get an immunity boost! WHY A subtle gauntness of the features, with prominence of the underlying bony contours is brought on by stress and bad habits like not drinking enough water, missing meals, not getting enough sleep and smoking. You look constantly tired and haggard. WHAT TO DO Eat balanced meals and drink at least 8 glasses of water a day. Beverages like coffee and alcohol are diuretics and will cause you to lose water. Sodas contain lots of sugar, so unsweetened fruit juice or low-fat milk are better options. If you tire of drinking plain water, freshen up your rain juice with a slice of lemon. Also, try to get at least 8 hours of sleep each night. WHY The lines around the lips happen for the same reasons as the ones around your eyes and forehead. Because smokers tend to pucker their mouth when they puff on their cigarette, they tend to be prone to such lines. The constant contractions of the muscles around the area of the mouth cause wrinkles to develop. WHAT TO DO Eat well and drink enough water. Good nutrition gives your skin the food it needs to stay and look fresh. Another quick way to avoid the pucker is to quit smoking so you’re not forcing your mouth to be in an unnatural position. WHY These lines are also known as smile lines, and with age, the collagen in this area tends to break down. That, coupled with habits like squinting at the computer screen, exaggerates the effect and deepens the lines. WHAT TO DO Take action against lines and wrinkles with antioxidants, which fight the free radicals that are causing your skin to age. Eat fruits and vegetables in a variety of bright colours as they are packed full of vitamins, especially Vitamin C. WHY Oxygen is transported to the skin by the bloodstream, therefore skin is fed from within. However, our skin is affected by the pollutants that surround us, such as vehicles and cigarette smoke in the air, which lower the oxygen levels in our bodies. Cigarette smoke also contain the following deadly cocktail of chemicals - ammonia, hydrogen cyanide, butane, nicotine, carbolic acid, collidine among others which constrict blood vessels, causing the skin to lose its healthy glow. WHAT TO DO Stay away from polluted areas especially when you’re exercising and taking deep breaths. You will find that taking walks by the beach or at the Bukit Timah Nature Reserve will do wonders for your skin and your body. Avoid hanging around when your smoker friends are puffing away, as second-hand smoke will wreak havoc on your complexion.

It all begins the same way. You look at yourself in the mirror, gasp in horror and then frantically embark on the trendiest diet - on the shelves or off the Internet - to lose all those extra kilos. But do these fad diets really work? And if they do, are they safe?

While definitions are usually subjective, most agree that fad diets are short-term programmes that make claims of easy and guaranteed weight loss. These diets usually gain popularity quickly and then fall out of favour just as fast. Some of the better-known fad diets include the Atkins Diet, Cabbage Soup Diet, 3-Day Diet and the Grapefruit Diet.

Generally, if you come across a diet that severely restricts or advocates one food item or food group, makes large claims based on small evidence and promises rapid weight loss within a short time, then you really might want to reconsider. As fad diets typically involve a restricted eating plan, dieters usually do not receive enough nutrition to sustain their bodies. Those on fad diets might lose weight quickly, but in many cases, little actual fat is lost. During the diet, the body becomes lethargic and energy levels stay low. Dieters may also regain the weight quickly or even suffer from serious health risks. So remember: There is no miracle diet, so if a diet sounds too good to be true, that’s because it probably is.

Instead of denying your body important nutrients by going on fad diets, the healthiest way to lose that excess weight is to change your eating habits in moderation. Plan your meals carefully and make sure you get what your body needs to maintain itself with these helpful little pointers.

Don’t forget about protein either. At least two to three servings a day keeps the muscles working and the body going.	The “good stuff” isn’t always as good as all that, so go easy on the sugar, salt, fats and oil. A little won’t harm, but a lot will.
Green is good, so make sure you get your daily intake of fruits and vegetables. A healthy adult needs at least two servings of each daily.	Forget about the whole low-carb craze. Your body needs energy to function and carbohydrates like rice & whole grains/multigrains provide the fuel you need to get through the day. Don’t overload on them, though – you only need about five to seven servings a day.

Log on to http://www.hpb.gov.sg/health_articles/nutrition to find out what is one serving.

JOANNE CHAPMAN, 29, MANAGING DIRECTOR Reasons for dieting  I started modelling and hosting shows in my late teens, and there was a real pressure to be thin for the cameras. I also picked up smoking, which I wrongly believed helped suppress my appetite. Tried & tested I’ve tried many fad diets, including the 3-Day Diet and even the Cabbage Soup Diet for two weeks straight! Revelation When I was on these diets, I was always hungry, tired and grumpy. By the time I was 20, I was diagnosed with Crohn’s disease, a condition characterised by the inflammation of the digestive tract. The cause may be hereditary but the abuse I was doing to my body through dieting and smoking aggravated the condition. I felt so ill that I swore to keep off fad diets and began to adopt a smoke-free lifestyle. A better approach I made adjustments to my lifestyle, such as cutting down junk food, drinking green tea and exercising more. But it’s not all about losing weight now. I also concentrate on feeling good about myself by getting my hair made up or my nails done. Worthy advice It’s more important to be healthy, so never go on fad diets on impulse. It is possible to lose weight without losing your health, so find out more about the diet before embarking on it. MELISSA CHIA, 25, FINANCIAL ADVISOR Reasons for dieting Partly, I started dieting because I wanted to look better. I wanted to be able to fit into nice clothes and look good. But the main reason was that being overweight and inactive had made me feel really unhealthy and sluggish. Tried & tested The 3-day diet, slimming pills, laxatives… If you can name it, I’ve most probably tried it before at some point or other! Revelation When I was dieting, I looked pale and my energy level was really low. The laxatives were the worst – it made me feel weak and constantly dehydrated. These side effects definitely had an effect on my health. Not only that, the minute I stopped dieting, the weight just piled on again! A better approach Having a healthier body is more important to me now, and I found that a combination of traditional acupuncture, a balanced diet and exercise works much better for me. Sometimes, I still indulge in my favourite foods like chocolates, but I know my limit and I never overeat. Everything in moderation. Worthy advice I realise now that fad diets are not sustainable. Some of them might even cause undesirable side effects. At the end of the day, you might even feel more terrible about yourself because you are unable to keep at it.

1. Start the Day Right
Imagine how your body must feel after fasting through the night! Kickstart your ‘metabolism’ with a wholesome breakfast. Try high fibre, low-sugar cereals with lowfat milk - the fibre will keep you feeling full till lunch.

2. Snack Right
Choose a snack which gives you a good balance of carbohydrates and proteins, and which is low in fat, sugar and salt. A good example is low-fat cream cheese or peanut butter on wholegrain bread.
Power Tip: To get in your apple-a-day, try eating it dipped in low-fat yoghurt. Delicious!

3. Hydrate, Hydrate, Hydrate
Many of us feel fatigued because we don’t drink enough water. Choose plain water over colas or caffeinated beverages. Aim for eight glasses of water a day. If your mouth and lips feel dry, you’re dehydrated.
Power Tip: To make drinking water easier, add a slice of lemon for a flavour boost.

4. Get Moving
“This refreshes your muscles. They ache because you’ve been static at your desk for too long and your muscles have accumulated acid around them,” says Aized Noor, a physiotherapist at Physio Solutions. “Take a brisk walk outside or walk over to talk to your colleagues, rather than phone them. This will get your blood moving, giving your cells more oxygen so they can crank out additional energy”.
Power Tip: If you’re a smoker trying to quit, try going up a flight of stairs as a substitute to your smoking breaks. The plus? Awesome quads.

5. Sip Green Tea
Green tea is loaded with theanine, which has been shown to reduce mental and physical stress. It may also produce feelings of relaxation.
Power Tip: Another reason to keep sipping – green tea is loaded with disease-fighting, anti-ageing antioxidants.

6. In…Out
Breathe! It sweeps the cobwebs out of your brain! Take 20 slow breaths. Inhale deeply, filling your lungs completely (your stomach should swell slightly), then empty your lungs completely through your nostrils.

7. Laugh
Whether you giggle or guffaw, your brain releases endorphins, which are also known as feel-good chemicals (uh they’re often associated with sex). These wonderful chemicals will flood your brain and help you feel awake and refreshed.
Power Tip: Laughing also boosts your immune system, wards off heart disease and reduces your risk of depression.

8. Trigger Relaxation
Use a trigger ball (those small rubber balls with spikes on them) on your back or gluts. “It works on the trigger points in stressed muscles and relaxes them,” says Noor.
Power Tip: Place your trigger ball between your spine and the back of your chair while you work. Not only will this relax your back muscles, it also promotes a good sitting posture.

9. Eat a Banana
Bananas give you a natural energy boost.
Power Tip: They’re also packed with Vitamins A, C and B6, potassium, and dietary fibre, and are easy for the body to digest. No more constipation!

10. Self-Massage
Improve your blood circulation with this easy massage:
a. Rub your scalp or temples in a gentle, circular motion with your fingertips for two minutes.
b. Vigorously rub each earlobe between your thumb and forefinger for one minute.
c. Place your forefingers behind your ears, press for ten seconds, release, and repeat.

This is your year… to live healthier, work out smarter, love deeper and play harder. Just state your goal and we’ll help you get there…

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Recognising the areas for improvement in our lives is a giant leap in self-awareness. But the difficult part is in finding the strength to make the changes we think will make us a better and happier person.

Starting slowly and making small changes that will affect our lives within 6 months will make the task seem more manageable. For example, start a simple exercise routine to tone up those hips and incorporate very simple dietary habits such as drinking more water and cutting out 1 chocolate bar or 1 slice of cake each week. You’ll be amazed at the results 6 months later!

Once you’ve seen the good results and feel better about yourself, taking on bigger challenges suddenly feel possible and even desirable! How many times have you done something and said to yourself, ‘hey, I didn’t know I could do that!’ and remembering how good it feels to achieve it? Chances are, most of us are capable of achieving what we want to achieve, but our minds often play the devil and form a barrier before we can even get started.

Now…coming back to baby steps. After making small improvements and you start feeling good about yourself, your confidence will grow. This will help you conquer greater challenges. Things which may appear too difficult at first, such as quitting smoking, will seem possible now.

Life is about choices and each choice we make at each step of our lives will make us who we are and who we will be. So start by creating a small list of things that you would like to change in your life and schedule them across the year. If you’ve always wanted to be a good public speaker, start by taking a short course on public speaking and practice speaking to a small group during family or friends gatherings. If you’ve always wanted to try something adventurous like learning how to dive, start by reading up on the internet and get someone who can teach you the basics. You’ll be surprised by the rewarding experience when you’ve conquered your initial fears.

Before long, you’ll be happier knowing that you are in control of your life and creating your own success!

Beauty is in the eye of the beholder. Beyond hair, makeup and fashion, all beholders will agree that the most attractive quality of a woman is her self-confidence. Being sure of yourself and what you want is beautiful and powerful. You may be quietly confident or vivaciously confident, but either way, the people around you will feel your power and be drawn to your energy. A pretty face will attract attention for a moment, but confidence from within will create a lasting impression. Being confident is a combination of a few things. It is feeling good about yourself and who you are, being proud of your achievements and counting your blessings, daring to challenge your own limits to change the things, and accepting the things that you cannot change about yourself.

People find inspiration in those who find opportunity and happiness at every turn. It’s not a matter of luck; it’s a matter of choice and attitude. See the brighter side of things. Make your own luck. Do things with passion. Ask yourself what you truly want in life and chart your own destiny. When you know where you are headed and what your goals are, the fire in your eyes will burn brightly and you’ll enjoy the things that you are doing everyday.

The struggle to be strong is not always easy. It’s all about making the effort to be strong. Remember, you’re in charge of your life. You have the power to choose the path you walk. You can choose to complain or you can choose to smile. You have the power to choose to walk out of your anger before the anger controls you. You have the power to choose to say no before the stress overwhelms you.
If every day, you choose do one positive thing to make your life better, then you win. If you make an effort every day, your life will change. And you know what? Things always get better.

These are some phenomenal women who have lived their lives with passion and made a difference in others, check out their stories:

Olivia Lum - creating a whole new industry with her passion,
Denise Phua - carving a path for a bigger voice for autism
Theresa Tan - deciding that women can make a difference to the distressed and downtrodden.

You have what it takes to choose your path and make a difference.

It has further been reported that one in three Singaporeans experience not ringing in their ears (symptomatic of Tinnitus), but tapping in their ears, caused by excessive exposure to keyboard-induced noise. This tapping has even been known to assume the beat Gene Kelly used in Singin’ In The Rain, and co-workers have been observed to spontaneously break out in song, disrupting the sanctity of the office.

Other reports have shown that the level of frustration induced by reactions to so-called computer malfunctions (more likely a high-level conspiracy) have increased the average worker’s blood pressure significantly. Who can’t relate to the frustration of computers “hanging” when you haven’t saved your data, or the minor irritation of having your screen-saver mode come on every 0.000035 seconds when you distinctly programmed it for 15 minutes? Or how about the fact that in the computer world, things seem irreversible - “Oops, sent an e-mail to the wrong recipient. Yikes! Sent the e-mail to 250,000 wrong recipients!”

Ever tried fixing one of the common hiccups you encounter? I have, and if my experience has taught me one thing, it’s…. computers have a ‘mind’ of their own! I’m fixing the problem, the computer bleeps rudely in response, I persevere, and it completely refuses to respond in any way, not even flicker one of its little lights. Hello?! The bane I have to endure.

So, what’s the alternative? Personally, I advocate abolishing computers completely. They are a risk. From the health hazards of rotting food in keyboards to heart attacks… Let’s go back to punching out data cards by hand, calculating equations on paper, letting silverfish eat our address books. After all, at least that can’t crash on us. In fact, while we’re at it, why don’t we just not use electricity and get back to a purer state of existence?Let me know when you’ve managed to do it. I’ll check my schedule on my Palm Pilot and we can talk about it.

by Yam Keng Mun.

Stress is defined as a non-specific response of the body to any demand made upon it which results in symptoms such as rise in the blood pressure, release of hormones, quickness of breathe, tightening of muscles, perspiration and increased cardiac activity. Stress is not necessarily negative. Some stress keeps us motivated and alert, while too little stress can create problems. However, too much stress can trigger problems with mental and physical health, particularly over a prolonged period of time.

Work stress

Work stress can be defined as the harmful physical and emotional response that occurs when the requirements of the job do not match the capabilities, resources, or needs of the worker.

Work stress can lead to poor health and even injury. Long-term exposure to work stress has been linked to an increased risk of musculo-skeletal disorders, depression and job burnout, and may contribute to a range of debilitating diseases, ranging from cardiovascular disease to cancer.

Stressful working conditions also may interfere with an employee’s ability to work safely, contributing to work injuries and illnesses. In the workplace of the 1990s, the most highly ranked and frequently reported organisational stressors are potential job loss, technological advances and ineffective top management. At the work unit level, work overload, poor supervision, and inadequate training are the top-ranking stressors.

Unhealthy levels of stress affect us physically, mentally and emotionally.

- Physical signs of stress include headaches, muscle aches, gastro-intestinal (stomach) upset, shortness of breath, heart palpitations, cold or sweaty hands, difficulty with sleep and persistent feelings of fatigue.

- Mental signs of stress include loss of concentration, difficulty making decisions, poor judgment, forgetfulness, disorganisation, periods when the mind goes blank and negative thoughts.

- Emotional signs of stress include irritability, hostility, moodiness, feelings of dread, tension, depression and anxiety.

- Take some time out to identify the specific issues or problems bothering you. Make a conscious decision to do something about them.

- Make an effort to priorities your activities and plan your day. The 10 (or more) things on your plate are rarely equally important even though they may sometimes feel that way and planning helps you get everything done more effectively.

- Be prepared to say “no” to unnecessary demands.

- Ensure sufficient rest each day despite a busy schedule. Recognise that pushing yourself to your physical and mental limits is likely to be counterproductive.

- Learn how to use breathing exercises and other similar strategies to calm yourself down when you find yourself getting worked up.

Many people are able to rely on such self-help strategies to cope with their stress. However, there will be times when the stress may become overwhelming and working together with a professional such as a psychologist would then be appropriate and helpful.

Is this how you want to treat your body? You know that the tobacco smoke, with over 4000 chemicals, is polluting your body and creating havoc to your health. Any one of the 50 over cancer causing toxins could be seeding a cancerous tumor in your body right now. Yet, you brush those horrible thoughts aside, and inhale deeply the first puff of your menthol light. ”What relief..”, you sigh. But does smoking really help you to relieve your stress?

As a modern woman, you may have to cope with multiple roles and responsibilities. Not only do you have to be a multi-tasker, you also need to be financially savvy and be aggressive to compete with the guys at work. Yet, you are expected to maintain your feminine ways and be gentle and nurturing to your loved ones at home. At times you feel overwhelmed and stressed by all the conflicting demands on your time and self and it is at these times, your pack of cigarettes seems like an instant fix to help you cope with all that stress.

What may come as a surprise to you however is that the stress relief you feel when you smoke is actually relief from the nicotine craving caused by your smoking habit. When you smoke, the nicotine level in your body fluctuates, dropping rapidly in between cigarettes and causing feelings of stress and irritability. When you start on another cigarette, your body receives the nicotine it needs, thereby creating a perceived feeling of stress relief. This feeling of relief is often mistaken as a feeling of relaxation caused by the cigarettes.

So what can you do to relief your stress? Compared with the temporary feeling of relief that smoking induces, other methods of stress relief, such as exercise, can not only alleviate your stress better, but also leave you with a long lasting sense of well being and confidence. Besides, with every cigarette that you smoke to help you cope with your stress, you are increasing your risk of getting a whole host of smoking related diseases.

We understand that sometimes instantaneous stress relief is needed when you are in a stressful situation. For example, your boss may have just given you a thumbs-down because you failed to achieve your sales target for the month, and at this very moment nothing feels better than a cigarette. There are other stress relieving methods that will give you better control of your emotions. Before you do anything else, remove yourself from the unpleasant situation as soon as possible and try out some of the instant stress relief options below:

• Take in 10 deep breathes, inhaling and exhaling slowly. Free your mind of any thoughts and concentrate on your breathing exercise.
• Close your eyes and visualise yourself in a situation where you are able to relax. (For example, imagine yourself sitting on the beach and listening to the soothing sounds of waves calming your nerves.)
• Talk to a colleague and share your thoughts and feelings about the incident.
• Stop your chain of thoughts if they accumulate to stress you out even more.
• Drink warm camomile tea to help calm nerves or peppermint tea to perk you up.
• If you need to, pamper yourself with a manicure or massage over the lunch time.

Alternatively, try out a new routine and take a brisk walk or slow jog in the park or along the beach after a stressful day. Exercise can release endorphins which lift your mood. Consider salsa dancing, body combat or yoga classes. These forms of exercise not only alleviate stress, they are fun and who knows, you might make a friend or two. That’s definitely a bonus!

Besides exercise, other ways to relieve stress include:

• Deep breathing - helps to regulate breathing and soothes nerves
• Listening to relaxation music
• Taking a quick nap – helps to recharge and re-energise
• Calling a friend or loved one – talking about it and getting a problem off your chest will help make you feel better

If you feel that smoking helps keep your hands busy and distracts you from the problems at hand, you can always take up hobbies such as playing the guitar, painting or needlework. These also keep your hands busy and provide a pleasant form of distraction from your problems.

You may like to consider other alternative stress management methods. (http://www.citynews.ca/news/news_811.aspx) For example, studies found that meditation helps slow down the heart rate and breathing, normalises the blood pressure and helps you to use oxygen more effectively. Some people who meditate regularly claim that they find it easier to give up addictions such as smoking, drinking and drugs.

Whether or not these tips work for you would depend on your personal preference and other factors such as time and cost. Regardless of the method you choose to relieve stress, an important thing to note is that you don’t have to rely on cigarettes to relieve your stress. More importantly, you will stay in control and with a clear throat and strong lungs, you would really be able to roar like the invincible woman you are!

Modern women have to be proficient in the three Ws – we go to Work, we still have to do the Washing, and Wow our husbands to boot. Like the rest of us, you meaningfully try to lead a balanced life. You eat well, try to exercise, keep the home clean. You’re a good employee, colleague, boss, daughter and girlfriend/wife. Throw a baby into the works and everything multiplies threefold.

How do we do all that?

Apparently women are wired to multitask; we have more links between our left and right brain as compared to men. Some people theorise that this makes women more adapted for this fast-paced society. My husband uses it as an excuse to not have to answer the phone while he’s watching television.

But the real question is how can we do all that and still maintain sanity? I survive by one simple mantra – Let Go. Sure, I liked my laundry folded a certain way and my curtains vacuumed every week, but at what price? I was working 10-hour days, expressing milk for my newborn five times a day, doing laundry in between sterilising bottles and teats and waking up to breastfeed twice at night. At the end of the day, I could doze off in a snap, forget about performing any “wifely duties” in bed!

Then, I came across a website offering a magazine delivery service. You see, there are some magazines I read regularly, and I scour the island for new issues that never arrive when they should. So I loved the fact that someone could take the work away for me. This started the ball rolling.

I then hired a once-a-week maid to clean the house. It was all crystal clear to me – there’s help out there, why not use it? Who would have thought that the two words could go so well together – Hired and Help! Sure, they come at a price, and I don’t just mean financially. It means having things done differently. Plus, this maid would make comments like, “Wow, kitchen quite dusty hor, never cook ah?” But I’ve learnt to hold my tongue.

Lately, after months of nagging at my husband to wash the car (to no avail, of course) I hired someone to do it. Now, I don’t nag at him. I was always complaining about not getting enough exercise. I hired a personal trainer.

I also realised that I would worry about my son all day, while he was at his grandmother’s. I’ve learned to let it all go, especially things beyond my control. I’ve learned to not sweat the small stuff and that I just need to prioritise and do what’s most pressing. Most importantly, I learned to trust.

These days, I spend at least 30 minutes a day just doing something fun, like reading humour online. Try www.slowdownnow.org or www.slightytrue.org for some side-splitting stories. I now take pleasure in pumping my milk, believing that some happy hormones can be passed on to my son. And I’ve since added a new “W” to the three – Wheeee!

It’s often heard that having a ‘smoke break’ (or two) is one of the best ways to relax frazzled nerves and take a step back from the hectic pace of city life. But there are better and healthier ways to recharge our weak batteries — by applying relaxation techniques or indulging in sports, for example. Let us count the ways…

1. Breathe slowly and deeply When it all gets too much, it’s easy to start hyperventilating as anxiety takes over. So it helps to practise controlled breathing. Find a quiet place and take 20 slow deep breaths. Let the air fill your lungs, releasing each breath in a gentle whoosh. In a few minutes, you will feel calmer and more relaxed. Although the source of your stress is still there, at least you’ll be better able to tackle it head-on.

2. Put mind over matter What spells “comfort” to you? Could it be a nice hot cup of tea, enjoyed in the cool morning air? The scenic view from your hotel room on your recent holiday? Or even the relaxed gurgling of a stream? Put your visual imagery skills to work, and find some inner peace by closing your eyes, breathing rhythmically and seeking comfort through your mind’s eye. It takes all of two minutes to feel like a million dollars.

3. Work up a sweat Get that endorphin rush by indulging in a sport. There’re so many out there, so pick your favourite, be it roller-blading, tennis, brisk walking or pounding the treadmill at the gym. Exercise is known to release “feel-good” hormones like serotonin and dopamine, which reduce stress and balance your mood. Not only will you feel better, you’ll look good too!

4. Lose yourself in music No one is without their iPod these days – and for a good reason. Music has this magical ability to instantly transport you into a whole new world, as you indulge in your favourite tunes. Whether it’s achingly beautiful ballads or loud, pumping beats, a little music goes a long way. And if you like being the centre of attention, why not play some air guitar as you listen? It’s a great way to just let your hair down.

5. Set aside quiet time Alternatively, embrace the fact that silence is golden. Take a few minutes out of your busy workday to be alone. Find a suitable spot – even if it’s just the little garden area outside your office lobby – and enjoy a little serenity. Switch off your mobile, and don’t talk to anyone. Just be still and enjoy the sounds that you take for granted, like the trickling of water or chirping birds.

6. Eat right It may be tempting to snack on sweet stuff like chocolates, candies and other greasy treats when you feel stressed. However, these only provide a temporary high before you start to feel restless again. So reach out for foods that contain protein. They convert tryptophan (which makes you sleepy) into serotonin, a feel-good hormone. Snack on a handful of nuts, chomp on a fruit or make some “sandwiches” out of cottage cheese and crackers!

7. Get organised Often, our stress levels hit dizzy heights because we’re unable to deal with clutter. Clutter is mess, and mess makes us feel we lack control. So spend some time tidying up your personal space, especially your office cubicle. Clear the mountain of paper, throw out months-old material, and make space for a photo frame or an easy-to-care-for plant in the corner. Or simply rearrange your desk a little, for a brand new look that will make going to work a little more welcoming!

8. Choose your comfort Having some personal time is always important, and rightly so too. It forces us to enter into a lull, so our bodies and minds can have a rest. Ask yourself what your particular weakness is – then indulge fully. A hot soak in the bathtub surrounded by twinkling tea lights, curling up in bed to read, put your reflexes to the test at the games arcade, or run along the beach at sunset. The options are endless.

EXCUSE #1 I have so much work and I need a smoke to destress

Women take on too many roles, that of a wife, mum, daughter, employee and more. In fact, for many of us, traditional roles still apply. Every morning, we switch modes from that of a wife to a professional. Every night, we head home to cook, clean and look after the kids. If stress is driving you towards smoking, know that although this provides temporary relief, it isn’t a real solution. Instead, it affects your health and the health of your loved ones. It also puts a big dent on your finances.

TRY To be motivated to stay off cigarettes, think of your loved ones every time you’re tempted to pick up a stick. Remind yourself that when they passive-smoke, their health is affected too. Try deep breathing exercises to help relieve stress.

EXCUSE #2 Smoking makes me feel and look good

Everyday we are bombarded with images of the svelte, confident woman who’s got it all. She appears in the hottest movies and your fav
fashion mag- the ideal woman men want to have, and women aspire to be. It is no coincidence that tobacco companies entice women to smoke by featuring sexy, slim and confi dentlooking women in their advertisements. Are outside forces dictating your self-image? Take control of your life!

TRY All the extreme makeovers in the world will not work if you don’t feel good about who you really are. Count your blessings. Only then, will other methods like make-up and fashion be able to enhance you, and make you fabulous, both inside and outside.

EXCUSE #3 Smoking has taken me up the social ladder

Smoking in a social setting is one of the most common downfalls when one is trying to quit smoking. It’s hard to turn down a friend’s offer of a cigarette when you’re out having a good time. Somehow, drinking and smoking just go so well together - whether you’re drinking a teh tarik or a Bacardi Breezer.

TRY If you don’t want to stick out like a sore thumb while the rest of your friends smoke, you can limit the time you spend with them, especially during the first few weeks of quitting. Alternatively, hang out at a nonsmoking joint, which is now easier to come by with the latest ‘No Smoking’ ruling!