13 Tips to quit-Smoking

 

1- Know Why You Want to Quit

To get motivated, you need a powerful, personal reason to quit

 

2- Don't Go Cold Turkey.

Ninety-five percent of people who try to stop smoking without therapy or medication end up relapsing.

 

3- Try Nicotine-Replacement Therapy.

Studies suggest nicotine gum, lozenges, and patches can help double your chances of quitting successfully when used with an intensive behavioral program. But using these products while smoking is generally not recommended.

 

4- Ask About Prescription Pills.

ask your doctor about prescription medications. There are pills that help reduce cravings by affecting chemicals in the brain

 

5-  Don't Go It Alone.

 

6- Manage Stress.

 

7- Avoid Alcohol and Other Triggers.

 

8- Clean House.

 

9- Try and Try Again.

It's very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaffirm your commitment to quitting. Once you've made the decision to try again, set a "quit date" within the next month.

 

10- Get Moving.

Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms.

 

11- Eat Fruits and Veggies.

Don't try to diet while giving up cigarettes -- too much deprivation is bound to backfire. Instead, focus on eating more fruits, vegetables, and low-fat dairy products.

 

12- Choose Your Reward.

In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself by spending part of it on something fun.

 

13- Do It for Your Health.

 

 

http://www.medicinenet.com

Smoking & its effects

Smoking is a practice in which a substance, most commonly tobacoo, is burned and the smoke is tasted or inhaled.

Effects of smoking

- on the respiratory system

• Reduced lung function and breathlessness due to swelling and narrowing of the lung airways and excess mucus in the lung passages
• Impairment of the lungs’ clearance system, leading to the build-up of poisonous substances, which results in lung irritation and damage
• Increased risk of lung infection and symptoms such as coughing and wheezing
• Permanent damage to the air sacs of the lungs.

 - on the circulatory system

• Raised blood pressure and heart rate
• Damage to the lining of the arteries, which is thought to be a contributing factor to atherosclerosis (the build-up of fatty deposits on the artery walls)
• Reduced blood flow to extremities like fingers and toes
• Increased risk of stroke and heart attack due to blockages of the blood supply.

- on the immune system

• The person is more prone to infections such as pneumonia and influenza
• Illnesses are more severe and it takes longer to get over them.
• Lower levels of protective antioxidants (such as Vitamin C), in the blood.

- on the musculoskeletal system

• Tightening of certain muscles
• Reduced bone density.

- other effects on the body

• Irritation and inflammation of the stomach and intestines.
• Increased risk of painful ulcers along the digestive tract.
• Reduced ability to smell and taste.
• Premature wrinkling of the skin.
• Higher risk of blindness
• Gum disease (periodontitis).

- on the male body

• Lower sperm count
• Higher percentage of deformed sperm
• Genetic damage to sperm
• Impotence, which may be due to the effects of smoking on blood flow and damage to the blood vessels of the penis.

- on the female body

• Reduced fertility
• Menstrual cycle irregularities or absence of menstruation
• Menopause reached one or two years earlier
• Increased risk of cancer of the cervix
• Greatly increased risk of stroke and heart attack if the smoker is aged over 35 years and taking the oral contraceptive pill.

- on the unborn baby

• Increased risk of miscarriage, stillbirth and premature birth
• Low birth weight, which may have a lasting effect of the growth and development of children. Low birth weight is associated with an increased risk for heart disease, stroke, high blood pressure, being overweight and diabetes in adulthood
• Increased risk of cleft palate and cleft lip
• Paternal smoking can also harm the fetus if the non-smoking mother is exposed to second-hand smoke.

If the mother or father continues to smoke during their baby’s first year of life, the child has an increased risk of ear infections, respiratory illnesses such as pneumonia and bronchitis, sudden infant death syndrome (SIDS) and meningococcal disease.

Diseases caused by long-term smoking

A lifetime smoker is at high risk of developing a range of potentially lethal diseases, including:

• Cancer of the lung, mouth, nose, voice box, tongue, nasal sinus, oesophagus, throat, pancreas, bone marrow (myeloid leukaemia), kidney, cervix, ovary, ureter, liver, bladder, bowel and stomach
• Lung diseases such as chronic obstructive pulmonary disease, which includes chronic bronchitis and emphysema
• Coronary artery disease, heart disease, heart attack and stroke
• Ulcers of the digestive system
• Osteoporosis and hip fracture
• Poor blood circulation in feet and hands, which can lead to pain and, in severe cases, gangrene and amputation.

Antibiotics & Antibiotic resistance

- Antibiotics are powerful drugs, but they are not the cure for all that ails you. Antibiotics, also known as antimicrobial drugs, are drugs that fight infections caused by bacteria

- Antibiotic resistance is a   form of drug resistance whereby some (or, less commonly, all) sub-populations of a microorganisms , usually a bacterial species, are able to survive exposure to one or more antibiotics.

- Overuse of broad-spectrum antibiotics, such as second- and third-generation cephalosporins, greatly hastens the development of methicillin resistance.

- Other factors contributing towards resistance include incorrect diagnosis, unnecessary prescriptions, improper use of antibiotics by patients, and the use of antibiotics as livestock food additives for growth promotion.

- NEVER take an antibiotic to treat a viral infection, such as the flu or common cold. An antibiotic can only treat infections that are bacterial, not viral.

Alcohol addiction

A major problem in people's life which is widely spread and affect the health and life of many populations......it's alcohol addiction. 

         Alcohol addiction is simply defined as a compulsive need for an intoxicating liquid that is obtained from fermented grain or fruit. These liquids include beer, wine, and other hard liquors. 

About Alcohol

- Harmful use of alcohol results in the death of 2.5 million people annually, causes illness and injury to millions more, and increasingly affects younger generations and drinkers in developing countries.

- 320 000 young people aged 15-29 years die annually, from alcohol-related causes, resulting in 9% of all deaths in that age group.

Alcohol effect

Short-term effects of alcohol

Depending on how much is taken and the physical condition of the individual, alcohol can cause:

• Slurred speech
• Drowsiness
• Vomiting 
• Diarrhea
• Upset stomach
• Headaches
• Breathing difficulties 
• Distorted vision and hearing 
• Impaired judgment 
• Decreased perception and coordination 
• Unconsciousness 
• Anemia (loss of red blood cells) 
• Coma
• Blackouts (memory lapses, where the drinker cannot remember events that occurred while under the influence)

Long-term effects of alcohol

Binge drinking and continued alcohol use in large amounts are associated with many health problems, including:

• Unintentional injuries such as car crash, falls, burns, drowning 
• Intentional injuries such as firearm injuries, sexual assault, domestic violence
• Increased on-the-job injuries and loss of productivity 
• Increased family problems, broken relationships 
• Alcohol poisoning 
• High blood pressure, stroke, and other heart-related diseases 
• Liver disease 
• Nerve damage 
• Sexual problems 
• Permanent damage to the brain 
• Vitamin B₁ deficiency, which can lead to a disorder characterized by amnesia, apathy and disorientation 
• Ulcers 
• Gastritis (inflammation of stomach walls) 
• Malnutrition 
• Cancer of the mouth and throat 

Alcohol give up

step 1: Commit to stop drinking

step 2: Set goals and prepare for change

 

Example : My drinking goal

• I will stop drinking alcohol.
• My quit date is __________.

step 3: Get sober safely

 Some people can stop drinking on their own, while others need medical supervision in order to withdraw from alcohol safely and comfortably.

The symptoms of alcohol withdrawal range from mild to severe, and include:

• Headache
• Shaking
• Sweating
• Nausea or vomiting
• Anxiety and restlessness
• Stomach cramps and diarrhea
• Trouble sleeping or concentrating
• Elevated heart rate and blood pressure

step 4: Find new meaning in life

   5 steps to a sober lifestyle

1- Take care of yourself. concentrate on eating right and getting plenty of sleep. Exercise is also key.

2-  Build your support network.

3-  Develop new activities and interests.

4- Continue treatment : as outpatient treatment program.

5-  Deal with stress in a healthy way

 step 5: Plan for triggers and cravings

Avoiding drinking triggers

- Avoid the things that trigger your urge to drink.

- Practice saying “no” to alcohol in social situations..”

         Managing alcohol cravings

  When you’re struggling with alcohol cravings, try these strategies:

• Talk to someone you trust.
• Distract yourself until the urge passes
• Remind yourself of your reasons for not drinking.
• Accept the urge and ride it out, instead of trying to fight it.

step 6: Get support 

• Lean on close friends and family
• Build a sober social network.
• Consider moving in to a sober living home
• Make meetings a priority : Spending time with people who understand exactly what you’re going through can be very healing.

step 7: Getting started on treatment

• There’s no magic bullet or single treatment that works for everyone.
• Treatment should address more than just your alcohol abuse. .
• Seek treatment for any other medical or psychological issues you’re experiencing.
• Commitment and follow-through are key.
• There are many places to turn for help.  In addition to doctors and psychologists, many clergy members, social workers, and counselors offer addiction treatment services.