HealthLifestyleMental Health


Addictions and how to stop them

Drug addiction is a chronic disease characterized by drug seeking behavior and use that is compulsive, or difficult to control, despite harmful consequences. Many people may mistakenly think that those who are addicted to drugs lack moral principles or willpower and that they could stop their drug use simply by choosing to.

Drug addiction is a complex disease and quitting usually takes more than good intentions or a strong will. Drugs change the brain in ways that make quitting hard, even for those who want to.

The initial decision to take drugs is voluntary for most people, but repeated drug use can lead to brain changes that challenge an addicted person’s self-control and interfere with their ability to resist intense urges to take drugs. These brain changes can be persistent, which is why drug addiction is considered a “relapsing” disease—people in recovery from drug use disorders are at increased risk for returning to drug use even after years of not taking the drug.

Most drugs affect the brain’s reward circuit by flooding it with the chemical messenger dopamine. Surges of dopamine in the reward circuit cause the reinforcement of pleasurable but unhealthy activities, leading people to repeat the behavior again and again. Over time, the brain adjusts to the excess dopamine, which reduces the high that the person feels compared to the high they felt when first taking the drug—an effect known as tolerance. They might take more of the drug, trying to achieve the same dopamine high.


No single factor can predict whether a person will become addicted to drugs. The more risk factors a person has, the greater the chance that taking drugs can lead to addiction. A combination of factors influence risk for addiction. These factors include:

  • Genetics – because the genes that people are born with account for about half of a person’s risk for addiction,
  • Environmental Factors – such as peer pressure, physical and sexual abuse, early exposure to drugs, stress, and parental guidance can greatly affect a person’s likelihood of drug use and addiction.


For many people struggling with addiction, the toughest step towards recovery is the very first one: recognizing that you have a problem and deciding to make a change.

Sharing a problem is often the first step to recovery. You don’t have to be alone. Approaching the condition with honesty and open communication helps recognize that a problem exists, while helping you realize and improve:

  • the way you deal with stress
  • who you allow in your life
  • what you do in your free time
  • how you think about yourself
  • the prescription and over-the-counter medications you take

Also, the most effective way to treat drug addiction is to seek therapy or counseling. It is not at all uncommon to experience feelings of depression. Many people experience highs and lows that can be difficult to cope with. Drug users often are people who are attempting to self-medicate for their psychological issues. Working through problems with a mental health professional is a much more effective and long-lasting way of treating a psychological or emotional problem.


Drug addiction is treatable and can be successfully managed. More good news is that drug use and addiction are preventable. Teachers, parents, and health care providers have crucial roles in educating young people and preventing drug use and addiction.

Are you addicted to drug or you know someone addicted to drugs?

Call Healthboxes on 09091111129 or 08097560000 to book an appointment with a therapist.



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Here’s how to walk your way to fitness

Here’s how to walk your way to fitness

Here’s how to walk your way to fitness

Did you know that the most common form of exercise is walking? Physical fitness is not only one of the most important keys to a healthy body, it is the basis of a dynamic and creative intellectual activity. The faster, farther and more frequently you walk, the greater the benefits.

Interested in walking to greater fitness levels? Read on

 Benefits of walking:

  • increased cardiovascular and pulmonary (heart and lung) fitness.
  • reduced risk of heart disease and stroke.
  • improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.
  • stronger bones and improved balance.

Here’s what you need to do:

  • Know the benefits
  • Consider your technique (start by getting the right gear)

– A Comfortable pair of Walking Shoes with a flexible sole and plenty of toe room

– A pair of socks made of cool max or other wicking fabrics that draw moisture away from the body

– Comfortable pants or joggers and A Cotton T-shirt

– Fanny Pack either to be worn like a waist belt or back pack

– A water bottle

– Small mp3 player

– Heart Rate Monitor: Can be worn as an accessory, like a watch or across the chest.

  • Set realistic goals (note down things you intend to carry out during the walk exercise over a stipulated period of time)
  • Plan your routine (the time span you would be walking for, the terrain, the distance)
  • Track your progress (this is achieved after or before every session, measure what you planned to do against what was actually achieved during the walk exercise), and
  • Stay motivated.

How to walk right:

  • YOUR ARMS SHOULD BE AT A RIGHT ANGLE: Arm at 90° (right angle)Your shoulders should be relaxed and positioned neither too high, nor too low. The fists should be closed, but not tightly.
  • YOUR ARMS SHOULD MOVE FROM FRONT TO BACK: During this movement, your arms should naturally glide past the centre of your body. The wrist should not move lower than your waist, nor should it go lower than your hips. Your hand should never go higher than your sternum, otherwise you may slow the rhythm of your session of active walking.
  • Stand upright as you walk. Although everyone has their own unique, individual gait, certain common behaviors can improve almost everyone’s walking experience. Chief among these is your posture. As you walk, keep your head upright, back straight, and chin up.
  • Resist the urge to hunch or slouch as you walk. Over time, bad posture can lead to back pain, a stiff neck, and even more serious maladies.
  • Use your calves, hamstrings, and quadriceps to walk efficiently. As you walk, visualize pushing off with your back foot using your hamstrings and quadriceps and propelling yourself forward onto the heel of your other foot. Roll your foot forward, heel-to-toe, as you make your step. This brings your calf muscles into play – use them to keep your feet at the correct (elevated) angle for each step.
  • Keep your shoulders pulled back, but relaxed.
  • Finally, pulling your shoulders back makes you look good by projecting confidence and strength.
  • Swing your arms as you walk. As you walk, let your arms hang naturally at your side. Your arms should begin to swing in small arcs as you start to walk – the quicker you walk, the larger the arcs.


1) Get the right gear 2) Choose your course carefully 3) Warm up 4) Cool down 5) Stretch.

Call Healthboxes on 09091111129 or 08097560000 to Speak to a Fitness Advicer.




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