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Smoking causes nearly 6 million deaths around the world each year and current trends show that tobacco use will be responsible for more than 8 million deaths annually by 2030.

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20 minutes- in less time than it takes to commute to work, your body will already be fixing itself. 20 minutes after the last cigarette is stubbed out, youR pulse and blood  pressure start to drop back to normal, circulation will start to improve and your hands and feet will warm to the usual temperature.

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12 hours- cigarette contains a lot of known toxins including a harmful gas, carbon monoxide.

This gas can be fatal in high doses, as it prevents oxygen from entering the lungs and blood. At 12 hours, halfway through your first day, your carbon monoxide level is back to normal, which is great for your heart, as it doesn’t have to pump as hard to get enough oxygen to your body.

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24 hours well done you’ve hit the 1 day mark and the good news is that after just 24 hours a person’s blood pressures begins to drop decreasing the risk of heart disease and blood clots than can lead to stroke. If you smoke a pack a day you’re twice as likely to have a heart attack as a nonsmoker and that risk has already been reduced considerably after just 24 hours and with oxygen levels on the rise physical activity and exercise will already feel easier.

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noupe - THE magazine for webworkers and site owners

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Noupe passionately delivers stylish and dynamic news for designers and Web developers across the globe on all subjects of design; ranging from CSS, Photography, JavaScript, Web design, Graphics, Typography and much more.

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48 hours - two days in is a good time for a tasty snack. Smoking damages the nerve endings which decrease your ability to smell and taste properly and after only 48 hours your sense will get sharper as nerve endings begin to heal. Your body will also enter a detoxification phase with your lungs kicking out mucus left from cigarette.

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3 days - after three days the nicotine levels in a person’s body are depleted. Ridding the body of nicotine leaves a person much healthier but initially this also adds to the effects of withdrawal. At the three day mark many people will become moody and irritable experiencing severe headaches and cravings as the body readjusts

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9 months- after quitting - there will be major physical changes and improvements in the body. The lungs have significantly healed themselves, the delicate hair-like structures inside the lungs known as cilia which help to fight infections will have recovered from the toll of cigarette smoke.

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1 year - a big milestone with the habit in the distant past. Time to celebrate the achievement. The risk of heart disease has decreaseD by half and will continue to drop beyond this 1-year mark

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5 years without smoking -  the body has healed itself so that the arteries and blood is less likely to clot which lowers the risk of stroke to the same level as a nonsmoker and compared to when you first quit you’re half as likely to get cancer of the mouth, throat, esophagus or bladder.

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10 years - lung cancer is one of the greatest risks A smoker faces and after 10 years a person’s chances of developing lung cancer and dying from it  are about half compared to a smoker.

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15 years - and finally after 15 years of not smoking the chances that you’ll get heart disease are the same as if you’ve never smoked at all your body has done a huge amount of recovery and healing rejuVenating the tissue in cells

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Regular physical activity can lower your risk of heart and circulation disease by 35%.

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When you are active, the heat produced by your muscles increases your body temperature, making you feel warmer.

You’re heart starts to beat faster, pumping more blood to the muscles you are using. Your heart is also a muscle. If you are active regularly, it gets bigger and stronger.

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Your muscles are working harder so they need more oxygen. You start to breathe faster so your blood can pick up more oxygen from your lungs.
If you are active regularly, more capillaries grow in the muscles you’ve been working. This is one reason why activity starts to feel easier over time.

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Getting active is great for people with diabetes. If you have type 2 diabetes you have too much glucose in your blood, probably because you don’t have enough insulin. Physical activity helps you use the insulin you do have.

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Over time, the bit of the brain involved in memory and learning seems to get bigger.
Long-term physical activity leads to a lower resting heart rate and lower blood pressure. This helps cut your risk of heart and circulatory disease.

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Getting active cuts down on stress hormones, reducing anxiety.
Aim for 150 minutes of moderate-intensity activity per week.

Try to be active every day.

Every 10 minutes counts.

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1 LIVEL

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This group has food made from cornmeal, wheat, rice, oats and barley.

It’s best to eat food like brown rice, wheat bread, rice cakes or oatmeal instead of cupcakes, cookies or sweet cereal.

Eat six servings of whole grains every day.

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2 LIVEL

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It’s best to eat food like brown rice, wheat bread, rice cakes or oatmeal instead of cupcakes, cookies or sweet cereal.

Eat six servings of whole grains every day.
It’s best to eat food like bell peppers, spinach, carrots and squash instead of sweet potatoes, onion rings or french fries.

Eat five servings of vegetables every day.

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3 LIVEL

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This group has every kind of fruit on the planet.
It’s best to eat food like peaches, guava, banana, pineapple or dried fruits instead of chocolate-covered fruit, fruit pies or sugared jams or preserves.

Eat three servings of fruit every day.

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4 LIVEL

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Food of this group help make strong teeth and bones.
It’s best to eat food like low-fat yogurt, fat-free milk, low-fat cheese and cottage cheese instead of milkshakes, ice cream and chocolate milk.

Eat three serving of milk and dairy every day.

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5 LIVEL

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Food from this group are a great source of protein.

It’s best to eat food like tofu, black beans, eggs, bean, meat or fish instead of bacon, hamburgers, salami or refried beans.

Eat 2/3 serving of meat and beans every day.

Don’t forget about fats and oils.

Even though they are not a food group they are part of the Great Food Pyramid. Oil, canola oil not unhealthy fats like butter, palm oil or lards.