7 Realistic Tips To Simplify Your Life

Are you in a situation where the challenges in life seem to get so overwhelming? That you would want to disappear in an instant just to escape reality? Well then, you might just need to simplify your kind of lifestyle.

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Turn off the TV

Statistics say that a lot of people are stuck with their television with an average of 3 hours and 30
minutes every day. If you keep on track for a month the time you spend watching television and doing a daily mean, sure you can find that you spend much more time than you imagined.  However, there are multiple alternatives other than watching TV in which you can be productive. You can spend more time on a hobby, spend more time reading, meet with the family around a good board game, etc..

Be yourself

Have you ever thought about how much energy is wasted as you complicate your life pretending to be someone you are not? Perhaps, we all have at one time or more, to a greater or lesser extent.  How many times do things seem to feel like an overwhelming pressure, especially when our parents, spouse, children or friends get in the way? It is not that we have to stop caring for our loved ones. But rather, why not do something that you can certainly be happy, while influencing the people around you to
become appreciative of what you have accomplished? Yes, it will take a lot of risks when trying
something that is somewhat unknown, but then again, you will never find out what the outcome will be if you will never try at all.

Healthier relationships

If we have a relationship or friendship that makes us unhappy and feel bad, it is better not to continue with it. Not that you just break it with a bat. You have to analyze the situation, like if the relationship is good enough to be dealt with by a therapist or a support group that can handle such problems. It helps to have people that are sure to help you clarify your ideas and feelings.

Do what you really want to do

There is nothing more discouraging to work 8 or 10 hours on something you want or you do not like. So do what you really want to do in your professional life. The first is knowing what you want to do and then do it. Discovering what you want to spend in life is not always easy. Supposed to investigate, test, consult with others and then you find out that your life seems to be organized to carry it out. Maybe you should turn to new contacts, advise other people and even study or change your place of residence
before you start your new work life. When you feel ready, it is time to put it into practice. Process to know what you like, and get ready to work for it can be long and expensive, but believe it will be worth it. That work is taking the time and effort that you want to do is one of the best ways to feel comfortable with yourself and be much happier. Indeed, worth a try.

Get up an hour earlier

Most people get up just in time to clean up and have breakfast. Usually the times are very calculated and everything is done fairly quick. Imagine waking up an hour earlier. If you get up an hour before you have the opportunity to do things you normally cannot do. Currently the common tasks they do with a lighter. A relaxed breakfast will sure make you feel better. You can also perform other activities: a walk, some stretching, or just watch the sunrise. Getting up an hour earlier is a good way to start the day

Do one thing at a time

Imagine an executive brand for a relaxing Saturday afternoon at home. You are watching on TV the last world economic report, changing the diaper of your baby, talking on the phone with his boss of the final details of Monday’s meeting with important clients, and keeps waiting for someone across a fixed line phone. Each of us surely have experienced situations comparable to this, maybe lighter. Does
everything we do really is necessary and urgent? Will we maintain the quality in which we do if we try to cover too much? Fail much? And will we be happy if we are running all day? Perhaps, you have to think well what priorities should be marked essential and then do one thing and then the next. Carry out things efficiently and perform tasks more willingly.

Change your expectations

Many have believed that the ideal, and almost mandatory in life is to get a big house, a big car,
belonging to the best social clubs, the best marriage, the highest salary, the smartest kids and so on. The most have failed to meet all such expectations and are unhappy at being left midway. A
minority have achieved what they set out but are not happy with a job that keeps them too busy
absorbing too many hours and often do not satisfy them, but cannot leave because the salary allows them to continue with the new lifestyle . One of the things that can further simplify your life is to lower your expectations to something reasonable, which allows you to have time for yourself and do not
become a slave with great possessions, and no time to enjoy them. Is it not better to have a more
humble life while enjoying it? Your choice.

Practical Safety And Health Recommendations

In order to become successful in our career, one thing we must ensure is that we should take good care our health for a healthy body allows an individual to perform effectively and efficiently at work. Apparently, when working inside an office or any other workplace, it is also very important that we should practice religiously the practical safety measures that quite seem to go unnoticed.

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When You Are At Work

What to do

  • Periodically review your work habits to identify potential actions that may create risks.
  • Involved in the Prevention of Occupational Risks in your center.
  • Exits, walkways, escape routes and work areas must be kept clear of objects and liquids or slippery substances.
  • Use tools and equipment appropriate to the job/work performed and for which they have been designed. Respect the instructions for use and maintenance. If you detect any abnormalities with the machine or tool during operation, handling or recommend visual inspection reports to the head of the Occupational Safety and Health Center.
  • Use those personal protective equipment (gloves, helmet, hearing protection, etc.) necessary to protect you from the risks of being exposed.

What you should not do

  • Do not store objects in passageways, escape routes, or in locations that obstruct access to firefighting equipment.
  • Never withdraw or cancel protection devices provided by the security team.
  • Do not overload or improperly manipulate the wiring.
  • Do not store or manipulate next to a heat source flammable products.
  • Do not smoke, take food or drink if you work with chemicals or are exposed to biological pollutants.

What To Do In Case Of Accident At Work

  • Observe and assess the situation before acting.
  • Act quickly but keep calm.
  • Do not move the injured person if it is not essential.
  • Examine carefully the wounded.
  • Intervene only if you know how to act.
  • Never give food or drink to a victim who is unconscious.
  • Loosen the clothes pressed and shelter the victim if necessary.
  • Reassure the injured, conveying our safety performance.
  • You will be treated, do not move with urgency.
  • When auxilies protect yourself: Always wear gloves if you forsee contact with blood.
  • Ward off curious people to avoid from being crowded. Organize giving precise instructions.


Points To Improve Your Quality Of Life

Quality of life is the result of a complex combination of many variables that make our welfare. It is a concept that integrates the physical, mental, and social well-being of each person and each social group.

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Quality of life is not to live, to live better, and this is what we pursue everyday.

Max Neef is a Chilean economist who worked for UN organizations and universities in USA and Latin America, modeled on that “small can be beautiful”, developed a thesis proposing basic human needs, inspired by the quality of life.

What are our needs?

As human beings we need to be, have, do and become. But we also need: subsistence, protection,
affection, understanding, participation, leisure, creation, identity and freedom.

Basic human needs are few and well defined. They are the same in all cultures and in all historical
periods, but keep in mind that what changes over time are the tools we need to meet our needs.

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How to improve the quality of life?

Eight tips to achieve this:

– Enjoy life. Learning new things, listen to good music and stimulate the minds of the way it is.

– Exploit minimal things every day.

– Getting to know yourself. Wondering what makes us happy and what does not. Focus on the good times to attract the other best yet.

– Use the time in the best way and with the right people.

– Express feelings. Externalizing fears, anxieties, feelings that can help you feel better.

– Leaving behind old grudges.

– Promote the importance of listening to others, understand and forgive.

– Develop solidarity. Do something nice for someone, every time you can. Good deeds enhance energy, increase happiness, bring satisfaction, improve self-esteem and overall health. Maintain a positive
attitude to life and to others.

– Take care of your body and mind.

If you consider that nature is passive, but we humans are not, this is a good time to collaborate in order to feel good. If you become aware of all that is and all the ways to be happy that life presents to you, you can improve your quality of life, easily.

Effective Ways To Get Rid Of Stressors

Stress is threatening us all the time. It is in the supermarket, at work, and even in the park. The
bombardment of information, incentives and activities in our lives, pushing us to remain stressed.

While you may feel overwhelmed by stress, there are some simple ways you can reduce it in your life. Find out our top ways of reducing your stressors.

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Viewing Guided Tours

Picture yourself on a tropical island. No music playing, and smell the sweet scent of lilacs. Imagine yourself healthy and relaxed, away from your current location. The practice of guided imagery is one of the best ways to distract stressors.

Breathing Exercises

Though it may sound overrated, deep breathing can truly help relax the body and relieve stress. By
increasing the oxygenation of the blood, deep breathing exercises relax the muscles and calm the mind. You can do this method of relaxation anywhere and anytime. Keep in mind to focus very well on your breathing to achieve better results.


Based on deep breathing, take it a step further and try to meditate. Find a quiet place, put on some soft music, light some candles, and meditate. The key to an effective meditation is to empty your mind.

Certain chemicals and hormones are released in the body during meditation, these substances and put you in a more relaxed state of being. Meditation is one of the best ways to reduce stress, according to holistic practitioners.


Sex is a great stress reliever. It provides a great workout and it allows a more relaxed state of
being. Rather than avoid sex when you are under stress, better involved this method to relieve stress in a much exciting way.


Get up and move. The more exercise, the better you feel. Researchers found that exercise boosts the production of those endocrine chemicals which make us feel so good and we all love. Indeed, one of the best ways to reduce stress is exercise.

Progressive Muscle Relaxation

To do this, you must tighten and then relax all the muscle groups in your body. By focusing on a
particular section of the body, you help relieve stress and feel more relaxed. It starts with the muscles of the toes. Simply press a certain muscle group for a few seconds and then release.

 Journal of Stress

Start a stress journal. It is the documentation of regular stress factors in your life and how to treat them. In the journal, you can find again the causes of your stress and come up with a better way to
handle the situation.

Say “NO”

Sometimes the only answer is “no”. Do not take more responsibilities when the plate is already full. Learn to politely refuse the requests of others and yourself from unnecessary stress.

Refine Your “To Do” List

Closely evaluate your responsibilities and daily tasks. Prioritize these tasks by importance. Get one at a time, and see crossing it out from the list. You will find yourself being able to effectively carry out the things to you need accomplish, with less worry and stress.

Avoid Triggering Factors

Certain people, places and things cause you stress. If it is a supermarket on a Saturday afternoon, go early in the morning or late at night. If you find that a coworker makes you feel anxious, do not go to lunch with him or her. By avoiding such triggers factors, you can avoid a lot of unnecessary stress in your life.

Change The Way You Communicate

When talking to others, try to avoid “hot” issues. These are the things that cause heated discussions, such as religion, politics and world issues. Instead, keep your conversation light within.

Also, be willing to share your feelings with your partner or family. No saved things. Open
communication is a way that alleviates a tremendous strain.

Time Management

Part of stress management is time management. If you run out of time or short time you have left, you are stressed. Keep control over your time and do not procrastinate.

Clean Up The Mess

A messy dirty house cause unnecessary stress and anxiety. Take control of your environment and get rid of unnecessary, useless things. Sometimes less is more.


Are You The Colleague Whom Everyone Wants To Work With?

In a labor context in which there are less hierarchical structures, will be a good companion for your shuttle gain prestige and grow as a professional.

Given the evident prospect of a company with less hierarchy, have the perfect desk companion, rather than a luxury, but a necessity. Teamwork has become essential, but there are many who think that we must not force the machine. They advocate that each of the members maintain some independence and autonomy in their daily work for contributing to a common goal.

The head plays the role of a facilitator, and leads the team that wins importance in achieving results. Striking a balance between leadership and collaboration is the great challenge of today’s professional.

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If you want to be one of those coworkers who either want to work and, eventually, recommend for promotion or for a position in another company, you have to exploit some of these attitudes that define the best business colleagues.


If you are someone who protects his agenda as the best of the treasures, that greed will not help you make friends.


Being responsible for your work is not synonymous with being hooked to technological tools 24 hours a day. Connect when you see fit and, of course, do not try to escalate your responsibilities throwing balls out at the slightest difficulty.

Grow up, don’t climb

While some still struggle to be recognized, ambition is innate to human beings: we all want to be better. Show your desire for development, without shame but with respect to the rest of your companions will make you big. And, of course, never try to climb.


The command and control are becoming history in many organizations. If you want to be a good colleague, you must banish the ‘because I said so’. Before sending, suggest. The diversity, understood as different points of view to the improvement of a common goal, is the elixir of productivity. Security and openness will help you earn the appreciation of your peers and that, naturally, when you have designated as a spokesperson to speak with the boss.


Reaching certain comfort teaming is not synonymous with idleness. Participate, take an interest in what others contribute and you never isolate yourself. Otherwise, you stay alert, that convenience can lead to the work routine, one of the worst enemies of productivity. Remember that these characters just get out of his slumber if they can prepare to take on new challenges.


The climb, the balls, medals or those outside the insolent presenters who go to work, but not to work are hung, are some of the professionals more toxic in the office. Be the face of the most applauded colleagues.

10 Health Benefits That Music Brings

Music is definitely one of the things that are enjoyed in daily life, as it becomes the best company when performing our activities, whether cleaning the house, exercising, driving the car, or even when we are working.

Thanks to the wide variety of genres, music is universal and everyone feels comfortable with his favorite, but in the end, the combination of different sounds becomes very addictive to our ears.

However, besides being a good company, music has other benefits that help us in our daily lives.

Reduces pain

Listening to music daily reduces chronic pain by up to 21%. When we hear music we release endorphins, and they act as natural analgesics. Music can sure ease our pain!

Isolates stress

A minimum of 25% of the diseases we suffer are associated with stress. Play soft music for half an hour even just for twice a week, and you’ll be surprised your levels of stress and anxiety significantly reduces.

Reinforce health

Playing soft music also helps reduce heart rate and blood pressure. Therefore reduces the risk of cardio-vascular related health problems.

It stimulates the brain

Music with strong rhythms makes our concentration remain sharper and more alert thoughts. Playing soft music, however, improves the ability to concentrate for a much longer period of time.

Increases performance

Do you listen to music while you exercise? Do you feel like your performance has increased when you listen to music? Indeed, the same result goes for everyone who does the same. Music does not only eliminate the feeling of fatigue, but acts as a stimulant and increases productivity.

Facilitates sleep

Listening to music with low frequency induces relaxation, facilitates and improves sleep. This helps us to get in a healthy state: the effects of stress and anxiety disappear.

Increases optimism

Music can also be used to move into a much more positive state of mind. Through music we remember happy moments, but also increase self-esteem and confidence.

It is emotional medicine

Further many benefits of music is that it has the power to change the mood of a person quickly, and it helps to have self-control, improves the power of seduction and overcomes shyness.

Invites socialization

Music unites people who share a similar passion. Helps meet new people, socialize and join groups.


Gentle melodies have a magical and relaxing effect on the states of tension and stress of everyday life. Music helps a lot of people having difficulties in performing meditation or yoga.


10 Tips for Effective Time Management

1. Do not let them steal your time: (avoid trivial tasks you can delegate)

  • Phone
  • E-mail
  • Interruptions
  • Ineffective meetings
  • Travel
  • Work desk, papers and files.

2. Define Goals and Objectives

  • Focus on a few things: most of the time we are dedicated to solve minor problems.
  • Focus on a few goals but important, be more efficient to address one wing of time.

3. Prepare written plans

  • Dedicate eight minutes a day to prepare for daily work.
  • Anticipate less agitation and stress in the entire course of the day.
  • Planning means to achieve personal and professional goals better and faster.
  • Save and buy time for the really important tasks and objectives (management tasks, employees, creativity, family, leisure).
  • Having an overview of all projects, tasks and activities.

4. Use daily plans

  • Write tasks, activities and dates.
  • Calculate the duration of activities.
  • Book downtime.
  • Make decisions about priorities and synthesize possibilities of delegation.
  • Rear control – Leave it pending for another day.

5. Set priorities (gives you advantages)

ABC Analysis:

  • Determine A (most important issues, which only you can solve)
  • Determine B (important tasks that can be delegated)
  • Determine C (minor tasks that are time consuming and are 100% delegated).

6. Consider the yield curve

  • In the morning you will have the most energy, that energy reserve to meet the most important situations.
  • In the afternoon (after lunch) will begin to decline in strength until the late afternoon.
  • Take short breaks several times a day, no more than 10 minutes, walk and breathe fresh air.

7. Me time

  • Always include in your list to set aside a time for yourself.

8. Delegate

  • Decide by objective: Is it necessary to perform this certain task myself or is it better to collaborate with someone?
  • Delegate tasks and monitor. Motivate and encourage your subordinate.
  • Delegate daily as often as you can especially when support is always available.

9. Write an agenda

  • Remember it is better to have everything in writing!

10. Be consistent

  • Use techniques well on planning time and work methods. You will save about 10 and 20% of your time every day!
  • A consistent time management on the basis of the above principles, not only will that significantly improve the planning, control and overview, but also help to reduce daily stress and thus be able to enjoy a sense of more optimistic and positive life.
  • Get used to writing the next plan after working daytime. Display the course of the next day!
  • Contemplate on the most important tasks to perform the next day. Set in writing the time to carry them out.


5 Steps To A Healthy Home

Home is the most important place in our daily life, we share it with moments of rest, relaxation, work and livelihood, qualities that make a healthy family. Therefore it is essential to keep it in top condition through good habits.

The steps below are recommended for everyone to follow in order to improve the quality of life in their everyday environment, and thereby form a healthy family and preserve the environment. For you to enjoy these benefits, take time reading the following five steps:

1. Watch The Water

A healthy family who is concerned about the environment exerts effort in taking care of the available water source because millions of people worldwide have no access to potable liquid. So in order to minimize water consumption, washing the car by reusing the water from the washing machine is better than to use the hose. The same goes for washing the patio or filling the tank of the toilet.

2 . Royalty Insects

The vermin like spiders, mosquitoes of malaria or dengue , cockroaches and bedbugs threaten the health of the inhabitants of a house, so better do proper cleaning of your home. You can start with sealing the slots in windows and place sticky traps around the house where insects usually thrive.

3. Clean Air

Many times people are exposed to pollutants from the burning of bio-fuels to meet their needs for food preparation, so it is recommended to maintain adequate ventilation in your home. Take time to make sure that there are no gas leaks in the kitchen area and better yet avoid smoking indoors.

4. Reduce Energy

Virtually, in all the activities we do in our home, we consume some energy, so it is important to learn to use it efficiently. Check that your electrical system is free from moisture and rodents. Also, replace incandescent bulbs with energy-saving lights.

5. Modern Car Use

Spending on gasoline for the car is definitely significant for any family budget. Try to use as little as possible. Try to maintain a constant speed. Change the air filter regularly.

Always remember that whenever you adapt these measures in your home, think that you are contributing to a cleaner environment and create a healthy family, free from diseases and addictions.

How about you, what actions do you perform to have a clean environment and a healthy family?

Healthy Breakfast Ideas For A Week

While we know that breakfast is probably the most important meal of the day, many times, perhaps too many, you do not pay attention what it deserves. Eating breakfast in a hurry and even most of the time, we go to work without having a good breakfast.

Grave mistake.

A day will likely start bad if one does not take something like a good breakfast. Often times one does not feel hunger at first but then hunger suddenly strikes the stomach which is really bothersome. So one would just probably launch to eat anything sweet or grab something that is available.

Another problem with breakfast is that often we lack the imagination to make it palatable and in the end we always end up taking the same boring toast with butter and coffee.

So how about try a little creativity in preparing your breakfast? The lists below are different breakfast combo that you can try every day for a week.

Monday: Coffee with milk + toast bread integrated with a drizzle of olive oil and sliced ​​fresh tomatoes + orange juice .

Tuesday: A bowl of cereal with milk + orange juice + one banana.

Wednesday: A bowl of cocoa with milk + cookies + plum.

Thursday: Coffee with milk + cheese toast with a drizzle of fresh honey + a handful of nuts.

Friday: Orange juice + a mini sandwich with turkey ham and cream cheese + latte.

Saturday: Mini sandwich tuna + yogurt + juice pineapple.

Sunday: Coffee with milk + toast with olive oil, tomato and ham + one kiwi.

The list above are just some of the many ideas for breakfast that you can adapt according to your taste preference. The list is designed especially for those people whose breakfast is not the main meal of the day.

If you need to take fiber, we suggest whole wheat bread and cereals. You can also choose a fruit according to your preferences, just like with cereal, but if you want to reduce calories in your diet , it is preferable to cast aside the sugary option.

If, however, you have the habit of taking a heavy breakfast and light lunch, we suggest the following:

Monday: Fruit juice + pancakes with syrup, ham and cheese + coffee with milk.

Tuesday: Coffee with milk + scrambled eggs + a bowl of strawberries.

Wednesday: Fruit smoothie + grilled ham and cheese with egg.

Thursday: Coffee with milk + sausage + fresh sliced tomato sliced complemented with fruit of choice.

Friday: A bowl of milk + cocoa tuna sandwich + mixed fruits salad.

Saturday: A bowl of cereal with milk or yogurt + fruit juice + vegetable sandwich with mayonnaise.

Sunday: Coffee with milk or tea + juice + bacon with eggs.

Hope you like some of these breakfast ideas. Always keep in mind, never skip a day without having a good breakfast. Enjoy!


The 7 ‘Simple’ Tips For Healthy Living

1. Move

Everyone knows that exercise is good for health, but there are too many people who do not practice. According to the report of the AHA, just 30 minutes of moderate exercise (just a simple walk), five days a week significantly reduces the risk of diabetes, a heart attack or having a stroke. Children need more exercise, at least one hour every day. According to the American Association, exercise influence not only on a physical level but also reduce the causes of stress, thus gives us more energy and even makes change our mood.

2. Control Your Cholesterol

Controlling the cholesterol level is the only way to ensure that our arteries are not blocked, which can lead to a heart attack or stroke. According to the AHA, we should start to worry if our cholesterol level is above 200 mg/dl. Some people should be especially careful, as they have an inherited gene that causes them to produce too much bad cholesterol (LDL). For them to reduce the level of it is a matter of life or death.

75% of the cholesterol in our blood comes from our liver and our own cells, and the remaining 25% comes from food. Maintain a diet ad-hoc avoiding saturated and trans fats and promoting low-cholesterol foods is important, but to lower cholesterol is not enough . It is also necessary to exercise and maintain a healthy weight.

3. Eat Better

The Global Burden of Disease Study, the largest study of illness, accident and life expectancy to date, showed that the diet is the risk factor that causes more death and disability in the developed world. The AHA emphasizes the importance of reducing unhealthy fats, foods high in cholesterol, sodium and added sugars in our diet; and prioritize high-fiber foods and lean protein, and fruits and vegetables.

To achieve a healthy diet the AHA recommends the following guidelines:

  • Keep a journal in which you point what you eat every day.
  • Eat more vegetables and fruits.
  • Eat whole foods.
  • Eat fish at least twice a week.
  • Limit consumption of trans and saturated fats, and foods rich in cholesterol and sugar.
  • Make your diet is as varied as possible by following these rules (it’s more fun and less tiring).

4. Control Your Blood Pressure

Having high blood pressure is the most critical risk factor for a heart disease. Hypertension causes our blood to flow through the arteries with too much force, which affects all of our vital organs. When blood pressure is maintained at normal levels, the workload of the heart, arteries, kidneys are also reduced, thus cardiovascular problems are less likely to occur.

Too much high pressure can kill us without being noticed . This is a “silent murderer” that can catch us off guard if we neglect our tension and eventually affects almost everyone if proper measures are not taken.

To keep the voltage at an appropriate level without resorting to drugs, that some people are in any case required-must follow a number of tips: maintain a low salt diet, perform regular exercise, avoid being overweight, stress management, limit alcohol consumption and stop the snuff.

5. Lose Weight

All risk factors are closely related, and if we are overweight or obese, most in all likelihood, we will have other risk factors. Being fatter than we should make it a higher risk for hypertension, cholesterol problems and diabetes. Obesity, however, is also an independent risk factor, which makes it more ballots to have a cardiovascular problem, although the rest of the indicators are correct (somewhat, anyway, unlikely).

According to the AHA, if your body mass index is over 25, you should start worrying, but if you are over 30, you are exposed to a significant risk of cardiovascular problems and should lose weight quickly.

6. Reduce Blood Sugar Level

Although diabetes is a treatable disease, and with which you can live, just the fact of suffering rises to a high degree of chances of suffering a heart attack or stroke which the most common cause of those who suffer death. The best way to avoid diabetes is to prevent the occurrence of this by controlling our blood sugar level, without waiting to grow old.

Having a healthy blood sugar level (below 100 mg/dl fasting glucose), protects our vital organs and makes us live better and longer. To control the level of blood glucose, one must follow these tips:

  • Reduce consumption of simple sugars present mainly in soft drinks and sweets.
  • Getting regular exercise, which directly affects our body’s response to insulin.
  • Take proper medication if you go into the danger zone.

7. Quit Smoking

The AHA is clear to their instruction: quitting cigarettes should be a priority. The snuff is associated directly with a large number of premature deaths in our country and is the third risk factor risk in order of importance. The lungs will notice that you have left the snuff after the first week, and begin to heal as soon as you quit.

Smoking damages the circulatory system, increases the risk of heart disease and aneurysms and promotes the development of blood clots. Its effects are cumulative and even without cancer, it can lead to heart attack or stroke.