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Ritu thinks that smoking makes her cool and attractive.
What's so attractive about yellow teeth, bad breath, body odours and clothes with burn holes?
John feels that cigarettes get rid of stress.
How can a cigarette solve a problem with your boss, stop the baby from crying or fix a flat tyre
Rahul is afraid to even try to quit because he thinks the cravings will be too much to handle!
There are excellent Nicotine replacements in market now. They will help you get off nicotine slowly and comfortably. Ask your doctor to discuss these options.
Bijoy feels that cigarettes are his best friends.
Think about it? What kind of friend will steal your money, destroy your health and take away your self esteem?
Cigarette contains many harmful substances and one of them is nicotine. Smokers usually become dependent on nicotine and suffer physical and emotional (mental or psychological) withdrawal symptoms when they stop smoking.
The true marker for addiction, though, is that people still smoke even though they know smoking is bad for them - affecting their lives, their health, and their families in
Many people mistakenly think that nicotine is the substance in tobacco that causes cancer. This belief may cause some people to avoid using nicotine replacement therapy when trying to quit. Nicotine is what gets (and keeps) people addicted to tobacco, but other substances in tobacco cause cancer.
In some people, using any amount of tobacco can quickly lead to nicotine dependence. Signs that you may be addicted include:
You can't stop smoking. You've made one or more serious, but unsuccessful, attempts to stop.
You experience withdrawal symptoms when you try to stop. Your attempts at stopping have caused physical and mood-related signs and symptoms, such as strong cravings, anxiety, irritability, restlessness, difficulty concentrating, depressed mood, frustration, anger, increased hunger, insomnia, constipation or diarrhea.
You keep smoking despite health problems. Even though you've developed problems with your lungs or your heart, you haven't been able to stop.
You give up social or recreational activities in order to smoke. You may stop going to smoke-free restaurants or stop socializing with certain family members or friends because you can't smoke in these locations or situations.
Quitting smoking can reduce your risk of these problems. The earlier you quit, the greater the health benefit.
If you're addicted to something, you feel a strong need for it. If you don't have it, you get unpleasant symptoms. These are known as withdrawal symptoms. Withdrawal can make you:
Sad and depressed
Unable to concentrate
Want to eat
Crave a cigarette.
It's these bad feelings that make you reach for another cigarette, because you know that smoking makes them go away. You don't get these feelings while you're having the cigarette or for some time afterwards.
You're not alone if you've tried to stop smoking but haven't been able to stop for good. Most smokers make many attempts to stop smoking before they achieve stable, long-term abstinence from smoking.
You're more likely to stop for good if you follow a treatment plan that addresses both the physical and the behavioral aspects of nicotine dependence. Using medications and working with a tobacco treatment specialist will significantly boost your chances of success.
Ask your doctor to help you develop a treatment plan that works for you or to advise you on where to get help to stop smoking.
People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven't been active in a long time, you can find activities that will work for you.
Staying active can help:
Lower your risk of heart disease, stroke, blood pressure, type 2 diabetes, and some types of cancers
Improve your strength and balance so you can stay independent
Reduce symptoms of depression
Improve your ability to think, learn, and make decisions
Help you look and feel better
Take some time to relax each day will reduce stress in your life. Practice this simple routine for at least 15 min each day. You will be surprised on how calm and refreshed you will feel.
A quiet place where no one will bother you
In a comfortable chair or lie on the floor
Of a sound or short word that you can say over and over to yourself
To breathe deeply and slowly, taking in air through your nose and letting it out through your mouth. As you do this say your special word over and over to yourself.
This for 15 min each day
If you have trouble clearing your mind the first few times you do this. It will become easier as you practice.
To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.
Aim for 2 hours and 30 minutes a week of moderate aerobic activities. Choose activities that make your heart beat faster, like walking fast, dancing, or swimming. Start slowly. Build up to 30 minutes on most days of the week, at least 10 minutes at a time. Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.
Do strengthening activities 2 days a week. Try using exercise bands or lifting hand weights. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.
You can also use cans of food as weights. Breathe out as you lift something, and breathe in as you relax. Holding your breath can cause changes in your blood pressure.
If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.
Do balance activities 3 or more days a week.
Practice standing on one foot.
Stand up from a sitting position.
Sign up for a yoga class, or try following a yoga video.
You have made the decision to quit.. Good for you!!
The first step in preparing to quit is to set up a quit date (within next 2 weeks).
Consider getting a 'quitting buddy'. Choose someone who has never smoked or who has already quit smoking. Choose someone on whom you can rely on to help you quit.
Pay attention to every cigarette you smoke. Think back over 3 days to see your pattern of smoking - how much, where, feeling etc
Before you smoke each cigarette ask yourself - Do I really want this cigarette? If you do, then smoke it. If not, put it back until you really want it.
Look back for three situations where you really wanted to smoke. Decide on how you can avoid those three situations and if you find yourself in one of them, decide how you can handle it without smoking.
Quitting smoking is what you should actively do; it is not something that will magically happen once you finish the cigarette that you have decided will be your last.
During 2-3 weeks after your quit date, you will be actively quitting smoking, each day, all day. Yes, its work! And yes, it will be worth it!
Various medications are available which will help you quit smoking. Contact your doctor regarding same.
PREVENTING TEMPTATIONS: BEING PREPARED.
Ways to keep yourself from being tempted to smoke
Always be prepared. Here are some situations that may trigger an urge to smoke and suggestions on how to eliminate them:
MORNINGS: change your routine. Get up earlier, take a bath instead of shower, get dressed in a different room.
MEALS: sit in non-smoking section. Remind yourself earlier that you can get through a meal without smoking.
SEEING OTHER SMOKERS: avoid such situations and be strong.
NEGATIVE FEELINGS: rethink your belief that smoking makes things better. Without a cigarette, you are in control.
ALCOHOL: as much as possible, avoid alcohol at least for first few weeks of smoking.
Focus on positive aspects of your life and keep yourself busy.
Keep cigarette out of mind and out of your hand. Believe in 'SMOKE-FREE ME'
Keep your mouth busy - drink a glass of water, eat a piece of sugarless candy or chew a piece of gum
Hold a straw or cinnamon stick in your hand as you would hold a cigarette.
Smoking after meals is hard to resist for many people. Many also find that drinking coffee - with or without a meal - makes them think about smoking a cigarette.Here are some tips to beat such temptation
In restaurants, sit in non-smoking section
Don't linger at table after a meal. Get up immediately and, if you can, brush your teeth
If you are using nicotine gum, keep it ready for after a meal.
Carry a small tube of toothpaste and toothbrush with you at all times so you can brush at restaurants. If brushing is not possible, have a mint or gargle with mouthwash.
Take a short walk when you are done eating.
If you are eating alone, keep your mind busy by reading.
Try drinking tea instead of coffee.
Tell yourself - I am strong enough to get through this meal without smoking!and repeat as needed.
A healthy diet includes a variety of foods. Try to include these in your daily diet:
Whole grain foods such as whole grain bread, bran, brown rice, and oats. These foods are also high in fiber, which helps improve the function of the digestive system.
Fresh fruits and vegetables. They contain essential vitamins, minerals, and fiber, which will help to keep your body healthy and fight infections.
Drink plenty of fluids throughout the day.
Eat Energy-sustaining snacks like -
Whole grain cereal with reduced-fat milk
A piece of fruit/ a low-fat yoghurt
Salad with grilled chicken or cottage cheese
Whole wheat toast, a fruit bun or slice of malt loaf - each with low-fat spread
Certain foods contain too much fat, or are low in nutritional value. Foods toavoid include: Salt, Fried foods, and caffeine
Eating healthy also means limiting:
Cholesterol, sodium (salt), and added sugars.
Trans fats - Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.
Saturated fats - These fats come from animal products like cheese, fatty meats, whole milk, and butter.
Refined grains - Food products with refined grains include white bread, noodles, white rice, and flour tortillas.
Eating healthily is about eating the right amount of food for your energy needs.
Life Long Instructions
Quit smoking and cut down on alcohol.
Limiting sugar, caffeine, and alcohol can promote health and reduce stress. Take your diet and exercise plan seriously.