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Regular phisical activity can lower your risk of heart circulatory disease by 35%. When you are activite, the heat produced by your muscles increases your body temperature, making you feel warmer.

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

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Eat six servings of whole grains every day

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This group has every kind of vegetable on the planet.

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It’s best to eat food like bell peppers, spinach,carrots and squash instead of sweet potatoes, onion rings or french fries.

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Eat five servingis of vegetables every day.

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This group has every kind of fruit on the planet.

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It’s a best to eat food like peaches, guava, banana, pineapple or dried fruits, fruits pies or sugared jams or preserves.

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Eat three servings of fruit every day.

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Foods from this group help make strong teeth and bones.

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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.

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Eat three servings of milk and dairy every day.

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Foods from this group are a great source of protein

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at 2/3 servings of meat and beans every day.

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It's best to eat food like: tofu, black beans, eggs, lean or fish, instead of bacon, hamburgers, salami or refried beans.

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

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Cancer, heart disease, stroke, lung disease and diabetes.

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Cigarettes contain a lot of known toxins including a harmful gas carbon monoxide level. Is back to normal whitch is great for your heart as it doesn’t have to pump as hard to get enough oxigen to your body unfortunately though it’s at this point you’ll be feeling are by chewing gum or sipping water.

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Well done you’ve hit the 1 mark and the good news is that after just 24 hours a person’s blood pressure begins to drop decreasing.The risk of heart disease and blood clots that 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 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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Two days in is a good time for a tasty snak. Smoking damages the nerve endings which decreases your ability to smeel and taste properly and after onlyn 48 hours your senses will get sharper as nerve endings begine to heal your body will also enter a detoxification phase with your lungs kicking out mucus left from cigarettes. The downside is that this is when the toughest withdraval symptoms show up if you are a heavy smoker.

You might feel dizzy anxious or tired and you may also crave more food than usual.

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After three days the nicotine levels in a person’s body are depleted ridding the body of nicotine leaves in a person much healthier but ( initially this also adds to the effects) of withdrawal at the three days mark many people will become moody and irritable, experiencing severe headaches and cravings as the body read just on the positive side energy levels will increase and you will breathe more.

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Start after a couple of weeks the cravings will subsite ant the chance of going back to the habit is far less lekely,your lungs become stronger and clearer your blood flow has greatly improved; you can exercise without huffing and puffing so much and the risk of a heart attack goes down even more.

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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 can do their job. More easily you’ll also be able to take deeper breaths and energy levels will be a lot higher and back to normal.

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A big milestone with the habit in the distant past time to celebrate the achievement the risk of hearth desease as decreased by half and will continue to drop beyond.

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Without smoking arteries and blood vessels begine to widen again this means 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.

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Greatest risk of smoker faces and after developing lung cancer and dying from it are about half compared to a smoker.

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Finally after 15 years of not heart desease are the same as if you’ve never smoked at all your body. As done a huge amount of recovery and healing. From the first few weeks of headaches and discomfort to a fully healed body... a long path, but the rewards are very real and be made for continuing to smoke as well your skin will age less quickly but of course it’s never easy particulary during the firts few days in weeks if you’re quitting and need support and are based in the US, you can always call the national cancer institute’s quit line on eight seven four four you quit and if still haven’t stopped smoking

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You heart stars to beat faster, pumping more blood to the muscles you are using. You heart is also a muscles if you are activite regulary it gets bigger and stroger.

Your muscles are working harder so they need more oxygen. You stars to breathe faster so your blood can pick up more oxygen from your lungs.

Your lungs work harder to make this happen. Once your blood has picked up oxygen they need.

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If you are activity regulary, more capillaries grow in the muscles you’ve been working this is one reason why activity stars to feel easier over time.

Getting active is great for people with diabetes. If you have type 2 diabetesyou 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. It also helps your calls use glucose even when there is no insuline.

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Regular physical activity can improve your memory and attention span. Over time, the bit of the brain involved in memory and learning seem to get bigger(the hippocampus).

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.

When you’re active, your brain produces chemicals calles ENDORPHINS.

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These reduce feelings of pain and make you feel more positive. Getting active cuts down on stress hormones, reducing anxiety. Combine activity with a balanced diet and you’ll help yourself reach and maintain a healthy weight.

Aim for 150 minutes of moderate-intensity activity per week. Try to be active every day. Every 10 minutres counts.