Are you smoking yourself to death?

Although we are well educated on the effects of smoking through advertising on cigarette packets and campaigns by our health boards, there is a still majority of the population who refuse to accept the consequences of smoking on our bodies. From emphysema, cancer, diabetes and heart disease, the list of fatal conditions passed on by smoking fumes are endless. However, the good news is that any damage done to your body can be rectified in some way – only if the damage is not too far gone. If you are considering quitting smoking check out our list of conditions that are caused by smoking which you could develop – this may make you change your mind.

Heart Disease

There is scientific evidence to prove that Cardiovascular disease can be brought on by smoking. Conorary heart disease and stroke are just some of the effects of smoking frequently. It damages the lining of your arteries leading to fatty material building up and narrowing the artery. As a consequence, you will be at high risk of a heart attack or stroke. Coupled with a sedentary lifestyle and poor diet, this combination could have serious effects on your mortality and lead to further health complications.


There are many types of cancer which can occur in the body as an effect of smoking. Although these differ, it’s important to understand how smoking can affect your organs, skin and overall health. Fumes pollute your body in irreversible ways causing damage to your quality of life. As a result of persistent smoking, you may develop cancers such as a Gastrointestinal Tumour.  Find out about what your symptoms may mean, treatments and prevention here. By cutting down your intake of cigarettes or ceasing to smoke altogether, you could make a substantial difference to your health and prognosis of such diseases.

Respiratory diseases

Lung disease is a condition that is caused by smoking damage to your airways and small air sacs. Emphysema, chronic bronchitis and many other diseases can be contracted as a result of smoking.   Chronic Obstructive Pulmonary Disease is the collective group name for these conditions. Symptoms include breathlessness, chronic wheezing, tiredness, physical exhaustion and frequent chest conditions. The likeness of contracting this disease increases if you smoke – the lungs become inflamed, damaged and narrowed. Although the condition can affect those who do not smoke, COPD is mainly caused by smoking.

To seek advice on quitting smoking or to speak to someone if you experience any symptoms mentioned, make an appointment at your doctor’s surgery or call NHS24.



Have a dodgy bladder? try out these exercises

There’s exercises out there for your bum, your legs, your arms etc etc! Your bladder itself is a muscle so you can exercise this too! Childbirth, old age or genetic all contribute to having problems with your bladder. 25% of women have problems with incontinence but with a few simple crucial moves you can have some relief!

So if you’ve got a dodgy bladder, give some of these a go and hopefully you’ll see an improvement!


Kegels Exercises

I’m sure you’ve heard this before, everyone talks about Kegels but most people perform them wrong. Look into proper techniques a bit!

Pelvic Floor Ball Squeeze

Sit up straight, lift your head and your chin so its parallel to the ground and make sure your shoulders are in line with your hips. Put an exercise ball in between your legs and squeeze the ball. Do this for 10 seconds or so and repeat this 10 times. This strengthens the inner thighs and abs with help the pelvic floor muscles too. If you’re looking for an exercise ball you can use a pillow instead.

Elevator Lunge

Check out how to do this one! quite a challenging one, but one of my favorites! You also don’t need the equipment shown in the video.

Pelvic Floor Activators


Do 3 sets of 20 with a 10 second break between each set. Do this 5 times a week.

Squats With Pulse

Keep your feet shoulder width apart and point your toes slightly outward. Lower yourself down into a squat position and tilt your pelvis forward a bit. This will help engage those pelvic floor muscles. Pulse up and down an inch or two and do this 10 times exhaling as you contract the muscles.

Plus squats are a great exercise to strengthen your leg and give yourself a big butt!

C Curve Abdominal Contraction



If you’ve got a dodgy bladder you might think running isn’t feasible.
However just a little change can really help improve those pelvic muscles, try imagine yourself running in more of a ski jump position.

Further help with a dodgy bladder

There are experts out there like LUA who can help with problems like a dodgy bladder. They have a team of nine consultant urologists who are well experienced and experts in various fields.  The close knit team are your best bet at finding the highest standard of urological care!

Injury prevention tips

Most of us love playing sports, some are a bit more prone to injuries than others. Sports are great, they help us keep our bodies fit and in good shape. However injuring yourself could potentially put you off work.

Injury Risks
All sports have a chance of causing an injury. Fortunately for us though the benefits of playing sports outweigh the risks! The more contact in a sport will increase the risk of traumatic injury, like Rugby or Boxing. The majority of injuries athletes get though are because of the amount of time they play sports. Overuse is the biggest cause of traumatic injury in sports!

More frequent types of injuries are sprains which are injuries to ligaments, strains which are injuries to muscles and stress fractures which are injuries to the bones. Injuries can occur when an excessive amount of stress is placed on your bones, muscles, joints and tendons.

To reduce the risk of injury:

If you really want to prevent an injury you should ensure you have a day off at a week from training. You should also wear the right gear and make sure the gear fits properly so neck, shoulder, elbow, chest, knee and shin pads, helmets, mouthpieces, face guards, protective cups, and eyewear should all fit you properly.

Young athletes shouldn’t think that just because you’re wearing protective gear you won’t get any injuries. Strengthen your muscles and do conditioning exercises to strengthen your body for the sport you play. Increase your flexibility too, stretching should be done before and after practices and games too. Stretching should be a part of your daily fitness plan too and this will help prevent injuries.

Play safe too, no headfirst sliding in softball, no spearing in football etc. You should also never play through pain and be careful when the weather is warm. Drink plenty of fluid before, during and after exercising or playing games. You should decrease or stop training/playing if it’s really warm or wear lighter clothing.


The last thing you need is to become ill or get injured that cause you to have to take time off work. If you work in a physically required job and break a leg you’re not going to be able to work which means you won’t be able to bring income in. This adds more stress and the whole thing can end up being quite a problem.  This is where things like Income protection come in and it’s definitely something to consider if you’re playing a contact sport. Places like can help you with choosing the right plan for you.

It’s definitely something to consider and you’ll be extremely glad if it ever came to you actually claiming. The packages usually aren’t too expensive but they do take your scenario into consideration, so if you smoke, play rugby or do mma, drink alcohol etc you might be paying a bit more.