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Why Quitting Difficult
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Mark
Twain said, "Quitting smoking is easy. I've done it a thousand
times." Maybe you've tried to quit too. Why is quitting and staying
quit hard for so many people? The answer is nicotine.
Nicotine is a highly addictive drug found naturally in tobacco. When
you smoke, nicotine is carried deep into the lungs, where it is rapidly
absorbed into the bloodstream and carried throughout the body. Nicotine
produces pleasurable feelings that make the smoker want to smoke more.
It also acts as a depressant by interfering with the flow of information
between nerve cells. As the nervous system adapts to nicotine, smokers
tend to increase the number of cigarettes they smoke, and hence the
amount of nicotine in their blood. After a while, the smoker develops
a tolerance to the drug, which leads to an increase in smoking over
time. Over time, the body becomes physically and psychologically dependent
on nicotine. It affects many parts of the body, including your heart
and your brain. In general, a regular smoker will have nicotine or
its by-products present in the body for about 3 to 4 days after stopping.
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When smokers try to quit, the absence of nicotine leads to withdrawal
symptoms. Withdrawal is both physical and psychological. It may include
depression, frustration, irritability, sleep disturbances, restlessness,
headache etc. These uncomfortable symptoms lead the smoker to again
start smoking cigarettes to boost blood levels of nicotine back to
a level where there are no symptoms. Withdrawal symptoms can last
for a few days to several weeks.
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Why Quit? |
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everyone knows that smoking can cause lung cancer, but few people
realize it is also a risk factor for many other kinds of cancer as
well, including cancer of the mouth, throat, esophagus, kidney, liver,
cervix, stomach and some leukemias. Smoking increases the risk of
progressive lung diseases grouped under the term COPD (chronic obstructive
pulmonary disease). Smokers are twice as likely to die from heart
attacks, as are nonsmokers. And smoking is a major risk factor for
narrowing of the blood vessels that carry blood to the leg and arm
muscles. Smoking also causes premature wrinkling of the skin, bad
breath, bad smelling clothes and hair, and yellow fingernails. For
women, there are unique risks. Women who smoke are more likely to
have a miscarriage or a lower birth-weight baby.
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How to Quit?
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There are some key elements in quitting smoking successfully. The
decision to quit tobacco use is one that only you can make. Others
may want you to quit, but the real commitment must come from you.
Once you've made a decision to quit, you're ready to pick a quit date.
Pick a specific day within the next month as your ‘Quit Day’.
Circle the date on your calendar. Make a strong, personal commitment
to quit on that day. Most tobacco users prefer to quit abruptly and
totally i.e. they use tobacco until their Quit Day and then stop all
at once. It is better to cut down tobacco use gradually for a week
or 2 before the Quit Day. With this method, you gradually reduce the
amount of nicotine in your body. Nicotine substitutes can help reduce
withdrawal, but they are most effective when used as part of a stop
tobacco use plan that addresses both the physical and psychological
components of quitting.
Successful quitting is a matter of planning and commitment, not luck.
Decide now on your own plan. Some possibilities include using the
nicotine patch or gum, engaging in some other activities or using
self-help materials such as books and pamphlets.
On your Quit Day, get rid of all cigarettes, lighters, ashtrays, and
any other items related to smoking.
To tackle withdrawal symptoms; keep active - try walking, exercising,
or doing other activities or hobbies. Drink lots of water and juices.
Begin using nicotine replacement if that is your choice. Avoid situations
where the urge to smoke is strong.
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It
is hard to stop smoking. But if you are a tobacco user you can quit You can use the same methods to stay quit
as you did to help you through withdrawal. Reduce stress, and think
positive.
Physical activity is a good stress-reducer. It can also help with
the temporary sense of depression that some smokers experience when
they quit. |
LET US TALK ABOUT HEALTH
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Every day find new ways to move your body. Don’t let your
laziness take the toll of your health. Use the stairs rather than
an escalator or elevator. Anything that moves your limbs is not
only a fitness tool, it's a stress buster. Think 'move' in small
increments of time.
Don't over eat
the obvious fat in your diet such as fried foods, burgers and other
fatty meats. Eat dairy products like cheese, cottage cheese, milk
and cream low fat versions. Nuts and sandwich meats, mayonnaise,
margarine, butter and sauces should be eaten in limited amounts.
Think positive
thoughts. Spend 30 minutes a day doing something you like. Before
losing your temper or getting aggravated. Avoid difficult people
when possible.
Stop Smoking.
Health is a basic human right. Why do you want to harm others health
also with your good money? And be a good model to the booming generation.
Reduce your exposure
to Pollution. Not everyone can live in a smoke free environment,
but we can all avoid smoke-filled rooms, high traffic areas, breathing
in highway fumes and exercising near busy thoroughfares. Maintain
a good garden in your yard.
Statistics show
that the wearing of seat belts add to longevity and help alleviate
potential injuries in car crashes.
Why do you want
to harm your body at the expense of your hard earned money? Drinking
alcohol or binge drinking on a night out, can cause other serious
health problems such as liver and kidney disease.
Don’t forget
the basic health practices, which you consider silly. Take one minute
extra to wash your hands properly and carefully (because you don’t
usually care to wash between your fingers and nail beds where maximum
number of germs are there).
Remember that
brushing teeth before you go to bed is more important than brushing
in the morning.
Maintain a Positive
Mental Outlook. There's a definitive connection between living well
and healthily and having a cheerful outlook on life. Yes, keep on
smiling and laughing!
There is something
to be said for picking clothes you won't get sick of but that feel
good.
Take a shower
with an energizing body scrub. Switch to cool water for the final
rinse.
Keep makeup
minimal.
Papaya is extremely
good for your skin you could have it in your fruit salad in the
evening or at lunch especially if your city has good salad bars
or you can always buy it on your way back from home.
After your office hours you could come home have fresh fruit juice.
So instead of grabbing a beer or scotch you could try something
more natural.
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