Category: Sweat

For years, we’ve been trained to check out body mass index (BMI) whenever the scale goes up or down. You probably see this number scribbled on your medical chart when you go to the doctor for a physical (I do, anyway).

If you don’t, there are many handy-dandy calculators out there, so it’s not a shot in the dark for me to make this prediction: You are well aware of your “number.”

And that’s great. But as often happens, just as we’ve trained ourselves to be mindful of our BMIs, doctors and health experts have started touting waist circumference as a possible better measurement of overall health and disease risk. 

I know, I know. You just got used to BMI! Alas, the public health conversation is ever-changing–and confusing enough to cause a mind-plosion.

Does this mean you should forever let go of your BMI and start pulling out a tape measure? What’s the real difference between these two numbers? And why should you care? I’m here to break it down.

All About BMI

In case you’re not totally familiar with the concept of BMI or what it calculates, it’s been used for decades as a rough estimate of body fat based on your height and weight. Basically, it’s an educated, solidly predictable guess for most people–if you’re going to make an educated guess on a global scale, that is.

Historically, BMIs above the “normal” range are associated with higher disease risk–conditions like heart disease, hypertension, diabetes, and even certain cancers. Low BMIs are linked to conditions like infertility, anemia, and osteoporosis. So, it’s pretty important to keep your weight in the average range.

The drawback? It’s not perfect for all sets of people, because it’s based on just that: averages.

If you have a lot of muscle tone–you’re an athlete, you’re especially fit–it might appear you’re overweight because of your muscle mass. If you don’t have a lot of muscle tone–you’re elderly, you’ve been sick and lost it–BMI may undershoot your body fat.

All About Waist Circumference

Waist circumference encapsulates another idea about health that research is beginning to back up: It’s not how much you weigh, but the way you carry that weight. To get the lowdown on this trending (yet definitely verifiable) way to measure health, I asked physician and nutrition specialist Dr. Melina Jampolis to explain.

She says that visceral fat (or belly fat) is far more harmful than the fat that is simply found below the skin. This visceral fat tends to surround muscle and organs, which doesn’t exactly sound like a positive thing. “For women, you should maintain a waist size of 35 inches or less, and men should maintain a size of 40 inches or less,” Dr. Jampolis says. “Belly fat is very highly associated with disease risk.” That is, biggies like type 2 diabetes and heart disease. YIKES.

Although it’s not as convenient as BMI, properly measuring waist circumference isn’t that difficult. You can gauge yours by placing a tape measure around your middle, just above the hipbones. Breathe in, breathe out–and measure just after you release that breath.

What’s The Verdict, Man?

It’s worthwhile to know both measurements. BMI has the convenience and “good ol’ standby” factors–you can measure it at any time, basically, if you have access to a scale. But waist circumference seems to account for the many outliers that exist within the body mass index, like if you happen to be awesomely healthy and kill it in the workout room. (Go, you!)

So, I’ve hashed this out with Dr. Jampolis, and here’s my takeaway: Simpler is better. “Although there are limitations to the BMI measurement, as it does not account for bone density or frame size, it does give a range,” says Jampolis. “Aiming for a healthy BMI between 18.5 and 25 is a good goal.”

It’s a goal. But it’s a rough estimate. And at the end of the day, within reason, you’re aiming for the weight that makes you feel your best. Eat a healthy, balanced diet, and don’t freak out about numbers. There’s no one cookie-cutter weight you should be, and there’s no one definition of “healthy.” Homing in on one number, or a tiny ideal range that you hang onto for dear life, is going to lead to a lot of anxiety–which is not healthy.

If your numbers are getting out of hand, way above the healthy range, you should address your diet (of course). But otherwise, be mindful of numbers without getting too addicted to the tracking aspect. Remember your range, shoot for a middle-of-the-road BMI, live your life, and do the best you can. You’ll feel better that way.

One of the first real big shocks to a new runner is how sore your legs can be after upping your running distance. Naturally, being the 21st century and all, one of the first things that new runner will want to do is run (pun totally intended) to the internet to either Google or ask running strangers how to cope with the pain.

But asking the internet will give you hundreds of different answers. Every dedicated runner has their preferred recovery trick, whether there is any proven benefit to that trick or not. Compression socks. Foam rolling. Ice baths. And the one I want to talk about today: Epsom Salt baths.

The claim is that by soaking in a bath with Epsom salts, otherwise known as magnesium sulfate, will help prevent and heal muscle soreness, joint pain, and detoxify the body.

But how does it work?

Magnesium is a critically important mineral found in the human body, and is heavily involved in protein synthesis, energy production and detoxification. The unofficial claims are that, as a whole, humans are deficient in magnesium. Therefore, by soaking in a tub full of Epsom salt, the magnesium and sulfate are absorbed through your skin, and magically aide the protein synthesis and detoxification resulting in a much less sore YOU.

Sounds pretty logical, right?

Except that the human body doesn’t exactly work that way. Our skin is relatively waterproof, it’s how we keep all of the good stuff inside of us and the bad stuff out. If our skin wasn’t essentially non-permeable, we’d be constantly struggling to keep out toxins and keep in, well, everything we need in order to survive. Therefore, the idea that a quick soak in a tub can both cause minerals we are supposedly deficient in to soak into our body, all while the bad “toxins” soak out, seems a little far fetched.

In fact, a quick Google search, or even an extensive one for that matter, will turn you up empty handed with reputable, peer reviewed research that says magnesium and sulfate are absorbed across the skin, or that Epsom salt baths actually work as a means of post workout recovery. In other words, science does NOT currently back the claims of Epsom salts when it comes to sore joints and muscles.

So is an Epsom salt bath soak a complete waste of time?

Not exactly.

There is no denying that a nice, hot bath can help relax you, both mentally and physically. This of course, is the complete opposite concept of the post long run ice bath, which I would argue is not relaxing AT ALL…even though it still may help ease post run soreness.

But let’s get back to the hot bath.

Adding essential oils or aromatherapy salts to your bath an help you mentally unwind from the stressors of training, and life in general. Relaxing your mind may help you relax your muscles, which can help soothe stress, aches, and pains associated with hard training. And some research even shows that warm muscles are likely to be less tense than cold muscles.

Plus, there is always the argument of the placebo effect. If you feel better after soaking in a hot tub full of Epsom salt, then it most likely isn’t going to hurt you.

So in conclusion, I’m sorry to break it to all of you devout Epsom salts fans, but it appears at this time that the use of Epsom salts for healing sore muscles is likely an old wives tale. That said, you ran hard, you’re training hard, so if you want to relax by taking a nice arm bath, then do it. You’ve earned it!

I’ll be the first to admit that I don’t always think about what’s in my lipstick or shampoo, if my apple has been exposed to pesticides or what might happen if I microwave a plastic container — but I will now.

Lurking in your household plastics, personal care items and children’s toys are a host of hidden endocrine-disrupting chemicals, or EDCs. Although the term might not be totally familiar to you, EDCs are so common nearly every person on the planet has been exposed to one or more, according to a new review of more than 1,300 studies analyzing these chemicals from the Endocrine Society.

Why is this so bad?

Welp, research is beginning to show these chemicals pose significant risks to global health. Found in mostly man-made products, common EDCs are often used as preservatives, plastic softeners or pesticides, so you’ll find them in lots of household and lawn products [insert chart!]. You might have even heard some of the names before: phthalates, bisphenol A (BPA), dichlorodiphenyltrichloroethane (DDT), lead and cadmium.

EDCs are hazardous, because they often disrupt our internal messaging system, which impacts the entire body, according Andrea C. Gore, PhD, who chaired a recent Endocrine Society Task Force on the danger of EDCs.

“Endocrine disruptors work by mimicking or blocking the normal functioning of the body’s hormones – the chemical messengers that maintain and control metabolism, reproduction, growth and the body’s response to stress,” Gore explains, telling me how these super-sneaky chemicals work. “The body is designed to respond to minute changes in hormone levels, so tiny amounts of EDCs can interfere with the body’s natural signals.”

They might be more dangerous than poisons, which scream obvious danger. While a poison might affect a person in higher amounts, even low-level EDC exposure can pose major risks — especially to babies still in the womb. If exposed at crucial early stages, EDCs can interfere with an unborn baby’s development and eventual sexual function.

Animal studies are beginning to reveal the potential widespread impact of these chemicals, perhaps contributing to major global health problems like type-2 diabetes and obesity. Research has found that exposure to even bitty amounts of EDCs during the prenatal period can trigger obesity much later in life. In addition, EDCs seem to directly target beta and alpha cells in the pancreas, fat cells, and liver cells, which can then lead to insulin resistance or a continual flood of insulin in the body — and both can put you at risk for type-2 diabetes.

Epidemiological studies in humans have also linked EDC exposure to obesity and diabetes, so there’s an abundance of evidence that we should be concerned about what’s in our plastics, toys, and food supply. I, for one, am now officially more conscious.

While the Endocrine task force is working toward regulation and more research on endocrine-disrupting chemicals, you can minimize exposure to EDCs now by taking a few basic steps — and be especially careful if you’re pregnant.

Don’t put plastic containers in the microwave or dishwasher. Heating the plastic can cause EDCs to leach into food. Swap with a glass dish or paper plate instead.

Keep water bottles out of the sun and hot cars can minimize leaching. Even better, rather than buying and discarding disposable bottles, use a metal or glass bottle and filtered tap water.

Many pesticides are known EDCs, so rinse fruits and vegetables before eating to minimize exposure to harmful chemicals. Eating organic can also help.

Check the labels of personal care items and cosmetic products for common EDCs, like BPA and phthalates. Use those that are “-free” of EDCs, especially while pregnant.

Looking for ways to enhance your usual workout while having some fun at the same time? Why not try mountain biking? Not only is the sport a great enhancement to any existing fitness routine, it can also provide a much needed dose of adrenaline from time to time as well. But mountain biking can do more than just deliver thrills. It is a bonafide way to get in shape while enjoying the outdoors. Here are five ways mountain biking will help improve your level of fitness and well-being.

Build Strong Legs

Riding off-road brings a host of new challenges that makes mountain biking very different from road cycling. One off those challenges is riding on trails that require a lot more effort to get up and down. Additionally, a mountain bike is heavier than a road bike, which means you’ll have to work even harder, and probably won’t be going nearly as fast. But the end result is a great workout for the legs, building and toning muscles with surprising efficiency.

Work the Core Too

Mountain biking doesn’t just provide a great workout for your legs however. It is actually one of those activities that works your entire body, including your arms, legs, chest, abs, and back too. Having to maintain balance while riding over rough terrain requires strength and flexibility, and while your legs will certainly drive the bike forward, it is your core that will keep it upright and stable. Additionally, a strong core is vital when climbing steep hills, where strength and balance must work together to help you reach the top.

Burn Calories Fast

We already know that cycling is a good, low-impact, way to lose weight, but it turns out mountain biking is even better. Taking your bike off-road causes your body to burn even more calories, helping to shed pounds at faster rate. Mountain bikers can burn as many as 1000 calories per hour depending on the terrain, and the intensity and speed at which they ride. That’s on par with running, which is widely considered to be one of the most calorically demanding types of exercise.

It’s Good For the Mind

Since mountain biking takes you away from crowded, busy streets, and onto trails surrounded by nature, it can have a highly positive effect on your mind too. Studies have shown that people who spend time in the outdoors tend to be happier, have better cognitive skills, and face fewer problems with depression as well. Additionally, being outdoors provides exposure to the sun, which stimulates vitamin D production too. The long term health benefits from that alone are amazing.

It’s Social!

When it comes to exercise, there are few things more motivating than having a friend or two to workout with. A bit of spirited competition can increase the intensity level dramatically, but the social aspects of interacting with friends makes it more enjoyable. It turns out, mountain biking is a very social sport, and that is a large part of its appeal. Not only will you enjoy riding the trail with friends and family, you can actually challenge each other to go a little faster, climb a bit more quickly, and explore new, and more demanding, trails. Having someone to ride with will encourage you to hit the trail more often, and that ultimately is a good thing for your level of fitness too.

Exercise and nature is a killer combination, and mountain biking delivers that and a whole lot more. If you’re looking for a way to shake up your workout routine, consider what the sport has to offer. It may not be something you can do on a daily basis, but adding it in once or twice a week will do wonders for you health and raise your enthusiasm for working out

As a gym owner, I hear a lot of excuses. Most of the time people tell me all the stuff they can’t do before they even try. People say things like, “I’ll never be small” or “I’ll never be able to run again.” The truth is, you really don’t know what your body is capable of until you try.

As a trainer, my job is to convince people that it’s always worth trying. And every day I see people accomplish things they never thought possible. Some people think it is impossible to lose weight. Others may think it’s impossible to do a certain task. Many people think it’s too late to get fit or to tighten up loose skin. No matter what the goal is, it’s always possible to improve.

Try And Try Again

Despite being in their fifties, Brad and Valerie Ward decided it was worth the effort to see if they could reshape their bodies. They always considered themselves pretty healthy. They worked out and didn’t abuse their bodies, but they weren’t happy with the results they were getting in the gym.

Like many people who go to the gym day after day, they weren’t seeing their work in the mirror. Something had to change. “After many years of fads and fitness trends,” Valerie admitted she was ready to try something new. That’s when she decided to do one of our boot camp programs, BCx Bikini Boot Camp.

The program was designed to teach women how to get ready for a National Physique Committee (NPC) Bikini or Figure competition. Even though Valerie wasn’t completely convinced she could get in good enough shape to compete, she wanted to at least try. As Valerie began to lose weight, Brad also started to take things up a notch. He not only supported Valerie’s journey, but he began his own journey too.

He watched her body undergo radical changes. He cheered her on when she competed for the first time and decided to join her the next time she got on stage.

Although both of them had always been self-proclaimed gym rats, they learned they couldn’t get the results they wanted by just being strong in the gym. They needed to be strong in the kitchen too.

“I would convince myself that if I ate fries at lunch, I would just run another few miles when I got home. But that wasn’t working,” recalls Valerie.

The two learned that diet was the key to success. They learned to weigh and measure food and track calories and macronutrients to get the results they wanted. After they combined a proper diet with proper training, the weight started falling off.

Aim High, Hit High

Competing wasn’t really the goal, it was what they felt they needed to help them reach their goal. The goal was to get in the best shape possible–not to win a trophy or even be on stage. Entering the competition was the accountability they needed to follow through. And they far surpassed their expectations.

Not only did they reach their weight goals with a combined loss of over 120 pounds, but they also both took home first place trophies in Masters Over 50 in the NPC Daytona Beach Classic. They did well on stage, but the biggest reward has been their new lease on life.

“For us, this was the way toward the end of middle age obesity and the beginning of our future living the healthiest lifestyle possible,” Valerie explained. They have completely reinvented themselves and are enjoying a great boost in confidence and a host of health benefits too.

Brad doesn’t just look healthy, he is healthy. He no longer needs blood pressure and acid reflux medicine. Both of them are as strong and healthy as people half their age and have become role models at our gym.

I’m sure they never dreamed they could look and feel this great in their fifties, but they would never have known unless they tried. Fortunately they didn’t let their past failures or age prevent them from trying. Their efforts paid off in more ways than they ever could have imagined.

There is no denying that I have a severe case of wanderlust.

I love to travel and explore, as frequently as family, scheduling, and finances allow. (If it were up to me, I’d never stay in one place for more than week). The world is such a huge, amazing place that it almost seems crazy that one wouldn’t want to see and explore all that our planet has to offer.

There is also no denying that I love running. I am a runner after all, it’s what we tend to do.

Needless to say, destination racing is high on my frequent to-do list, as it combines two of my absolute favorite things: traveling and running. What better way to see the sights of a new city than by foot? Race courses will typically take you not only through the most popular touristy areas of town, but through some of the more hidden, less traveled paths. This of course presents a unique opportunity to see things that aren’t listed on the chamber of commerce’s neatly put together city brochure. Usually this is a good thing, but occasionally will give you more than you bargained for.

Like that one time I ran a marathon down streets covered in garbage, a few dead rats, and past boarded up, abandoned apartment buildings. We’ll leave that city anonymous, but needless to say it was an adventure, and I wouldn’t trade the experience for anything.

So while destination racing may seem like a great way to kill two birds with one stone, the added plot twist of vulnerability to a new location and new schedule can certainly put a camper on race day if you aren’t careful.

1) Keep your running gear close. We’ve all heard the cardinal rule of “not trying anything new on race day.” So imagine the predicament you might be in if your suitcase carrying your running shoes, socks, sports bra, etc. ends up on the wrong plane, delayed, or worse…lost. If you are flying, keep your precious racing gear in your carry on luggage.

2) Give yourself time. Traveling can be a hectic adventure in and of itself. If you are traveling solely for the purpose of running a race, make sure you give yourself enough time to accommodate possible delays, traffic jams, and any other unforeseen time consuming events. 

Further, if you are traveling to a race that is in a different climate or altitude, give yourself plenty of time to acclimate. Otherwise your race may end up slightly (or a lot) more miserable than you bargained for. 

3) Watch what you eat..at least until after the race. As we mentioned above, no new things on race day. This goes for food as well. Sure it may be tempting to try that rich, decadent meal at a restaurant while on vacation. But just think of how that may affect…or ruin…your race. Stick with your regular meals prior to the race, then indulge on the local specialties AFTER the race as you celebrate your finish. 

4) Hydrate. Travel can easily dehydrate you. Whether it’s because you didn’t want to have to use the airplane bathroom multiple times during your flight, or because you were too busy exploring a new city to remember to drink up…you could find yourself in a less than hydrated position when you line up for your race. Speaking of flying, here’s a random fun fact: the humidity level in airplanes is typically kept at 10 to 20 percent — much lower than a typical indoor humidity of 30 to 65 percent, which can lead to dehydration. 

And let’s not forget all of those on-flight Bloody Mary’s! 

Point being, carry a water bottle and sip from it often. 

5) Rest. This is so much easier said than done while traveling. Sure, the point of a vacation is to relax, but more often than not we end up on the go. Remember that you need to be well rested for your race, so save the busy days on your feet for after the race. Besides, all of that exploring will counts active recovery!

Destination racing is a fantastic way to not only visit new places, but to check races off of your bucket list. Just be sure to keep your normal pre race routine mind, and adhere to it as best as possible to ensure you have an enjoyable race.

Soybeans are used in numerous products including petroleum products, lubricants, paint varnish, caulk, and of course, as a food. It seems as though almost every food label I read has some version of soybeans.

Navigating what is good and bad for weight loss in the world of food is never easy, and soybeans are no different. If you are trying to lose weight, let me try and shed some light on whether you should be including soybean oil in your diet.

First of all, what is soybean oil and why is it even in your food? Soybeans are a relatively inexpensive crop to grow and flourish in a large part of the country from Arkansas to North Dakota. Because of this and its inherent versatility, soybeans and soybean oil are popular with food manufacturers who put it in many foods.

Soybean oil is a byproduct of soybeans. When soybeans are processed, they release oils, which are then used in food. You can find soybean oil in many processed foods including crackers, cake mixes, and bakery products. Soy lecithin is a byproduct of soybean oil.

The question becomes whether you should avoid soybean oil or whether it is good for your weight loss?

Before I tackle that question, I want to be sure you know there are some natural health practitioners such as Dr. Andrew Weil, who caution that people with thyroid problems limit soy intake.

In contrast, several studies such as one published in the “American Journal of Clinical Nutrition,” indicate soybean oil causes no problems for people with thyroid disorders. The best advice is to consult your doctor and ask him what he recommends.

What About Weight Loss?

The jury is still out on whether soybean oil is definitively good or bad for weight loss. At the end of the day, you will have to decide for yourself.

A study that seems to indicate that soybean oil may cause weight gain was recently performed on mice. The researchers, who are part of the University of California at Riverside, compared mice whose diet was high in fructose or coconut oil to a diet rich in soybean oil.

The end result was the mice that ate a diet high in soybean oil weighed 25 percent more than either of the control groups by the end of the study. The researchers concluded, “in mice, a diet high in soybean oil is more detrimental to metabolic health than a diet high in fructose or coconut oil. If you are interested, you can read the study in the July 2015 issue of the journal “PLOS ONE.”

Deciding to avoid soybean oil is easy but making sure you do not inadvertently eat foods with soybean oil in it can be more difficult.

I recommend you do what I do and always read the label of boxed and processed foods. One thing I’ve noticed is that food manufacturers frequently change their formulations and a food that is free of a certain food one month may include it later.

Soybean oil is easy to identify on food labels because soy is one of the eight allergens the federal government requires to be listed on food labels. Look for soy concentrate, soy nut, soybean paste, or okara, which is soy pulp. Be aware that the abbreviations TSF, TSP, and TVP all designate a soy product.

We’ve all seen it. Nearly everyone who has access to television or the web has been a victim of the phallic ads of a guy or girl holding the ridiculous shaking dumbbell. Because of the seemingly sexual suggestive nature of the product, the Shake Weight has been the brunt of many jokes and has even made its way in popular late night variety show skits. It seems like a very bizarre way to sculpt muscle, but could the crazy thing actually work?

I’ll be honest. I thought the Shake Weight would be bankrupt by now. Seriously. How in the world could anyone take this piece of equipment seriously? Yet, to my surprise, I still see the silly thing on store shelves and their outlandish advertisement, which means people are still buying it despite all the jokes. I don’t know about you, but I’d be too embarrassed to even put the thing in my cart, much less check out.

Since the commercial went viral, for obvious reasons, it is nearly impossible to take the Shake Weight seriously. Maybe that is why I never really looked in to it. Even if it had merit, could I really bring myself to use it? Millions of other people aren’t afraid to shake up their workout, so why should I?

How It Works

The Shake Weight is a dumbbell with two weights at either end, which are connected by a spring at the handle. The idea behind the Shake Weight is that it works by the method called “dynamic inertia”. The user is supposed to manually shake the weight while basically holding an isometric (static) contraction.

I looked up “dynamic inertia” to learn more but all I could find were a bunch of hilarious posts about the Shake Weight which I cannot even repeat because of sexual undertones. It seems this terminology is only used in Shake Weight commercials – and in the bedroom.

The Shake Weight comes with a 6-minute DVD on how to use it. The original shake weight is offered in two different weights, a 2.5lb weight for women and a 5lb weight for men. But as they say in infomercial land, “But wait, there’s more”.

Not only is the Shake Weight not out of business, they are coming out with a new Shake Weight called the Shake Weight Roll. The weighted circular ends now spin so you can use it as an ab roller, among other things evidently. In addition to changing up their design, they’ve also doubled the workout. For $29.95 (plus shipping and handling of course), you will get the Shake Weight Roll and a 12-minute DVD workout featuring 12 exercises for the full body instead of just the arms.

Pros and Cons

I have to tell you, I really hoped the Shake Weight would surprise me and prove to be more than just a joke, but the one real pro I could come up with is also a con. It is lightweight so it’s pretty portable but it’s so lightweight it is also limiting. While it might be a good weight for a beginner, there is no way to increase resistance – and the Shake Weight’s suggested exercises are limited.

The list of cons, on the other hand, is quite long so I’ll narrow it down to just a couple of important points. One, while the company says their product is backed by scientific studies, they do not have that research available on their website and I have not been able to find any university studies or scientific journals that support the product. However, I did find a reliable study by the Journal of Sports Science and Medicine, which compared the shake weight to a regular dumbbell and the dumbbell won on every level.

The other issue is the Shake Weight’s action is unnatural and some experts say it could even cause muscle spasms that could lead to injury. This is where I draw the line on questionable methods. If there is a safer way to get better results, it’s not worth the money or the risk.

Fit or Flop:

While I really did dive into this project with an open mind, my initial instincts were correct. The Shake Weight is a Flop and not worth the money – unless you plan on giving it to a friend as a gag gift. Then, all the laughter, endless jokes and priceless photographs are definitely worth every penny.

“I wish I could quit.”

The vast majority of smokers want to quit, but few are successful. Addictive power has been specifically engineered into cigarettes by increasing the amount of nicotine, adding ammonia to speed delivery of nicotine to the brain, and sugars which make tobacco smoke easier to inhale. The addictive nature of cigarettes is evident, but this wasn’t always the case.

The design and contents of tobacco products make them more attractive and addictive than ever before. Cigarettes today deliver nicotine more quickly from the lungs to the heart and brain. While nicotine is the key chemical compound that causes and sustains the powerful addicting effects of cigarettes, other ingredients and design features make them even more attractive and more addictive. – 2010 Surgeon General’s report, How Tobacco Smoke Causes Disease – the Biology and Behavioral Basis for Smoking-Attributable Disease

A study in the New England Journal of Medicine (NEJM) (link to come) adds to a growing body of research indicating the reduction of nicotine levels in cigarettes leads to fewer new smokers and more current smokers attempting to quit. Experts are now calling for new Food and Drug Administration (FDA) regulations to reduce nicotine levels in cigarettes to below addictive levels.

Why is lowering nicotine levels in cigarettes important?

Cigarettes are immediately addictive:

A British Medical Association Journal study reports smokers become addicted within a days of their first cigarette. Kids and teens are more likely to become addicted immediately because they are more sensitive to nicotine.

The really important implication of this study is that we have to warn kids that you can’t just fool around with cigarettes or experiment with cigarettes for a few weeks and then give it up,” said Dr. Joseph DiFranza, who lead the research at the University of Massachusetts. “If you fool around with cigarettes for a few weeks, you may be addicted for life.

Lower levels of nicotine in cigarettes will make early addiction less likely.

Smoking robs people of 15 years:

Half of long-term smokers will die as the result of smoking related illness. Smoking is the leading cause of preventable death worldwide claiming nearly six million people per year. Smokers, on average, die 10 to 15 years earlier than non-smokers. Reducing nicotine levels will increase the number of smokes able to quit.

Won’t people just smoke more?

The NEJM study conducted at the University of Wisconsin Center for Tobacco Research and Intervention found smokers who switched to cigarettes containing very low levels of nicotine over six weeks were less dependent on nicotine and smoked fewer cigarettes. This group was also twice as likely to attempt quitting as the group who smoked cigarettes with standard levels of nicotine.

Dr. Tim Baker co-author of the NEJM perspective calling for the FDA to act, believes this action could potentially end the epidemic of smoking-caused illness and death in the United States.

We believe that a policy of nicotine reduction in cigarettes, coupled with greater access to less harmful nicotine delivery systems, will help more people stop smoking, and also prevent the development of a new generation of smokers, Baker said. This policy, combined with other policy changes such as higher taxes on combustible tobacco, raising the legal age to buy cigarettes, and more inclusive smoking bans, holds potential to help millions of Americans avoid the leading preventable cause of death smoking cigarettes.

While some smokers may switch to other products containing nicotine such as smokeless-tobacco products or e-cigarettes, not inhaling cigarette smoke has immediate health benefits. The body begins recovering immediately. After 20 minutes, heart rates normalize. Within hours of quitting, blood pressure lowers. Within a year, the immediate risk of heart attack is cut in half. Quitting smoking significantly improves health and reduces the risk of heart attack and stroke. Experts conclude the development of new products, such as an FDA-approved device to safely and effectively deliver nicotine to the lungs, would accelerate a decline in smoking and improve public health.

What should you do?

– Find help to quit smoking at smokefree.gov

– Lend your support to the call for FDA action by joining an advocacy group such as yourthecure.org or lungforce.org

Reference: http://www.nejm.org/doi/full/10.1056/NEJMp1509510