QUIT SMOKING TIPS
Healthy life. Smoking increases the risk up to 10 times for 40 types of serious diseases like lung cancer, heart disease and stroke or stroke. Smoking can affect almost every organ and body tissue.
Why should I quit smoking?
- Smoking harmful to all individuals it is beneficial because:
- Smoking hurts those around you, especially family members.
- Pregnant women having children is premature, underweight or died after birth.
- Children who are exposed to cigarette smoke can:
- Often sick with coughs, colds and ear infections, nose and throat.
- Has developed a weak lung.
- Asthma.
What are the benefits gained by quitting smoking?
The decision to quit was for the good of yourself and your family's health.
The benefits gained by quitting smoking are:
- Long life - One of two smokers will die early because of smoking-related diseases.Smoking kills nearly five thousand people of Malaysia every year.
- Avoidance of hazardous substances - tobacco smoke contains nearly 4,000 chemicals and 50 of them can cause cancer.
- Preventing diseases - nearly 40 types of disease associated with smoking. Lung cancer, heart disease, lung disease, a chronic, stroke, and ulcers on the skin of the stomach is dangerous diseases due to smoking.
- Healthier lives - they are not smoking are less coughs, colds and other respiratory diseases compared with smokers.
- Prevent harm to others - if you smoke, it affects the people around you, in which tobacco smoke can cause asthma and other respiratory diseases.
- Being a good example, especially for families and children.
- Increasing levels of fitness and have a healthy body.
- Increase the sense of smell and taste.
- Having white teeth and fresh breath.
- Hair and clothes not smelling of cigarette smoke.
- Save money - invest your money than buying cigarettes (5.00 per day, investment = RM 150.00 per month = RM 1800.00 per year. If you invest for 10 years, you have RM18, 000.00 in your savings account).
- Protecting the environment - cigarette butts discarded by smokers can cause a fire.
- Increase fertility.
- Increasing the level of 'masculinity'.
How to quit smoking?
The most important factor is your desire to make a statement.
- Set a date to quit.
- Confident
- Make a note warning.
- Tell yourself "I am not a smoker."
- Always think positive.
- Get support.
- Use of nicotine replacement therapy.
- Lead 12M to quit smoking.
Smoking cessation techniques
Quit Smoking Tip 12 M:
1. Delays
Wait 5 minutes, or say a moment later.
2. Sigh heavily
Date of breath 3 times slowly.
3. Drinking water
Especially the cooking water. Avoid caffeinated drinks.
4. Bustle
Do something to divert his mind and to forget about smoking.
5. Refrain
Keep away from people who smoke.
6. Avoid
From the atmosphere or situation that leads to smoking.
7. Chewing a
Such as chewing gum and eating fruits. Avoid something sweet.
8. Washing your hands often
9. Bathing regularly
10. Muscle stretching
Do stretching exercises when feeling drowsy.
11. Meditation
12. Pray
Pray for strengthened efforts to increase the vigor and berhento smoking.
Am I a heavy smoker? Am I addicted to cigarettes?
You can determine your dependency on tobacco by answering the questions below.
Dependency status.
Modified Fagerstrom test for nicotine dependence
1. How long did you smoke the first cigarette after you wake up?
Within 5 minutes (3 points)
5 to 30 minutes (2 points)
31 to 60 minutes (1 point)
After 60 minutes (0 points))
2. Do you find it difficult not to smoke in places such as the prohibition of smoking in churches, schools, cinemas, perputakaan, the bus, in court or in the hospital?
Yes (1 point)
No (0 points)
3. Smoking time is your most hated to quit, the smoking does you like?
The first in the morning (1 point)
Any time (0 points)
4. How many cigarettes per day you suck?
10 or less (0 points)
11 to 20 (1 point)
21 to 30 (2 points
31 or more (3 points)
5. Do you smoke more in the first hours after waking compared with other times of the day?
Yes (1 point)
No (0 points
6.Are you still smoking despite being sick and in bed all day, or when getting a cold and hard to breathe?
Yes (1 point)
No (0 points)
Scoring:
7 to 10 points = highly dependent
4 to 6 points = moderately
Less than 4 points = minimal
Modified Fagerstrom test for evaluating intensity of physical dependence on Nicotine.Adapted permission from Heatherton TF, Kozlowski LT, Frecker RC, Fagerstrom KO. The Fagerstrom Test for Nicotine dependence: a revision of the Fagerstrom Tolerance Questionnaire. Br J Addict 1991, 86:1119-27.
Info from: http:///www.myhealth.gov.my
