DAMAGES OF SMOKING
Smoking constitutes one of the most important health problems with its increasing use. Since it is as addictive as heroin, cigarette addiction should be considered a disease and the person should be given the necessary help. Cigarette smoke contains nicotine, tar and poisonous gases. There are approximately 4000 chemical compounds in tar. Many of these chemical compounds are toxic, that is, poisonous, and today, 43 of these chemical compounds are known to cause cancer
Some of these substances
Nicotine,
- Carbon Monoxide (Poisoning from exhaust gas, water heater coal)
- Hydrogen Cyanide (used in gas chambers)
- Nitrogenides
- Ammonia(cleaner)
- Acetone(nail polish extractor)
- Acrolein
- Toluene(thinner)etc.
- Arsenic,
- Benzene,
- Cadmium(Car battery),
- DDT(Insecticide),
- Formaldehyde,
- lead etc.
- Lung cancer risk:13-22 times
- Throat cancer :16 times
- Risk of impotence in men:10 times
- Risk of esophageal cancer:8-10 times
- Ulcer risk:2 times
- Bladder cancer risk:2- 3 times
- Chronic bronchitis risk:2-24 times
- Pancreatic cancer risk:2 times
- Risk of heart attack:1-4 times
- Within 20 minutes;
Within 8 hours; - Within 24 hours;
- Within 3 days;
- Within 2- 3 months;
- Within 1- 9 months;
- Within 1 year;
- Within 5 years;
- Within 10 years;
- Within 15 years;
- Snack on fruits or raw vegetables (such as carrots, lettuce, cucumbers)
- Do deep breathing exercises 10 times.
- Do simple exercise movements.
- Take a shower.
- Post-meal cravings. When he arrives, do not linger at the table, get up immediately and brush your teeth.
- If you are busy doing something that makes you want to smoke so much, stop what you are doing for a short time and focus on something else. During these periods of excessive desire, you should engage in hobbies recommended during the preparation phase to quit.
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CANCEROGENS:
You can reduce your risk of disease by continuing to smoke. Do you know how much you increase it?
POSITIVE CHANGES IN THE BODY WHEN YOU QUIT SMOKING
Blood pressure returns to normal.
Pulse rate returns to normal.
Temperature increase in the hands and feet returns to normal.
The breath odor characteristic of smokers disappears.
The carbon dioxide level in the blood decreases to normal.
The oxygen level in the blood returns to normal.
The risk of heart attack begins to decrease.
Breathing becomes easier.
Circulation improves.
Walking becomes easier.
Lung functions increase by30%.
Cough, sinus congestion, fatigue, shortness of breath decrease.
Phlegm is removed from the lungs and cleaning of your lungs becomes easier.
br /> The risk of infection decreases.
Your energy increases.
Risk of coronary heart disease It becomes almost equal to non-smokers.
The death rate from lung cancer decreases by half.
The risk of stroke decreases.
The risk of lip, throat and esophagus cancer decreases by half compared to a smoker.
The death rate from lung cancer becomes almost equal to that of non-smokers.
Precancerous cells are cleared.
The risk of coronary artery disease becomes equal to that of someone who has never smoked.
NICOTINE ADDICTION TEST(FAGERSTROM TEST)< br /> 1- How many cigarettes do you smoke a day?
♦Less than 10 (0 Points)
♦11 - 20 (1 Point)
>♦21 - 30 (2 Points)
♦ 31 and More (3 Points)
2- How long before you wake up in the morning to smoke your first cigarette? Then Do You Drink It?
♦Within the First 5 Minutes (3 Points)
♦Within 6-30 Minutes (2 Points)
♦31- Within 60 Minutes (1)
♦After 1 Hour (0 Points)
3- In places where smoking is prohibited, such as cinemas and libraries, this ban is imposed. Do you have difficulty sleeping?
♦Yes (1 Point) ♦No (0 Points)
4- Which cigarette do you most not want to give up?
♦ Cigarettes Smoked in the Morning (1 Point) ♦Others (0 Points)< br />
5- Do you smoke cigarettes more frequently in the first hours of the day than in later hours?
♦ Yes (1 Point) ♦ No (0 Points)
6- If you were so seriously ill that you spent most of the day in bed, would you still smoke?
♦ Yes (1 Point) ♦ No (0 Points)
TOTAL ADDICTION SCORE: ............. ..EVALUATION
♦ (0 - 2) Very Low
♦ (3 - 4) Low
♦ ( 5) Medium
♦ (6 - 7) High
♦ (8 - 10) Very High
WHY IS IT DIFFICULT TO QUIT SMOKING?
Nicotine in cigarettes is a powerful addictive substance. Compared to cocaine, heroin and alcohol, it is a substance that is as addictive as them. One in every three smokers becomes addicted. Feeling of nicotine pleasure, concentration enhancing Due to its effects, people feel the need to smoke again. After a while, tolerance develops and smokers become angry and restless due to the decreasing nicotine level in the blood. They want to smoke again to relieve this uneasiness. After quitting smoking, nicotine withdrawal symptoms disappear almost completely within 2 weeks. The harms of smoking appear over a long period of time. Therefore, people who smoke, until the disease and side effects appear. They do not take the harm seriously.
PREPARATION PERIOD TO QUIT SMOKING
1-This period should not exceed 1 month.
2-Prepare yourself to quit smoking!
3-Make a positive decision that you want to quit. Try to block out negative thoughts about how difficult this might be.
4-Start getting yourself in physical shape: Exercise regularly, drink more fluids, get enough rest and avoid excessive fatigue.
5-Set a target date to quit. If you smoke heavily at work, quit on holiday. Treat the day you set as sacred and don't let anything change it. So you can celebrate your quit day every year
6-Know that most relapses occur within the first 3 months after quitting smoking. Relapse is triggered unexpectedly, especially by stress in these situations. These are the moments when a person automatically turns to smoking because he associates smoking with relaxation. Since it is difficult to prepare yourself before these things happen, it is important to be able to recognize them when they happen. Remember, smoking is a habit, but it is a habit you can break.
7- If you have quit smoking for good before, most of your work. You can only do this after a few tries! know. You may be one of those who quit at the first try, but don't give up and try again.
8-Involve Someone Else
9-On your target day Make a bet with a friend that you can quit smoking. Put your cigarette money aside every day and if you smoke, donate that money somewhere. (But if you smoke, don't give up, gather your strength and try again.)
10-Ask your spouse or a friend to quit smoking with you.
11-Tell your family and friends that you are going to quit smoking and the date for this. This is both before quitting. and then it can be an important source of support.
GET RID OF NEGATIVE THOUGHTS WHEN QUITTING SMOKING
1..Do not think that you cannot quit smoking, It is difficult to recover from an addictive substance; but it is not impossible.
2..The nicotine withdrawal symptoms that many addicts have difficulty with are temporary. The most challenging time is 2-3 weeks.
3.Remember that smoking is also a habit and you can overcome it.
4.Remember that smoking will not change the negative conditions you are in. Smoking will not solve your problems, and starting again will shake your self-confidence
5. Nicotine withdrawal symptoms that are likely to occur when you quit smoking make it difficult for the person trying to quit smoking. If your doctor deems it appropriate, medical treatment will reduce the desire to drink excessively and will also control withdrawal symptoms. It will make it easier to get used to smoking.
WHAT TO DO AFTER QUITTING SMOKING
AFTER QUITTING SMOKING
1-Throw away all cigarettes and matches.
2-Keep lighters and ashtrays.
3-Clean your clothes to get rid of the long-lasting cigarette smell
4-Go to the dentist and clean your teeth! Get rid of cigarette stains by cleaning it. Notice how beautiful your teeth look like this and aim to keep them that way.
5-Make a list of the things you want to buy for yourself or someone else.
6-Calculate the costs based on the cigarette pack price and put aside the money to buy these gifts.
7-Keep yourself very busy on that big day. Go to the movies, do sports; Take long walks or ride a bike.
8-Remind your family and friends that today is your quit smoking day. Ask them to help you with the difficulties you will experience in the first weeks.
9-Give yourself a reward or something special to celebrate.
10 -Drink plenty of water and fruit juice. (But beware of soft drinks containing caffeine)
11-Avoid drinks that you associate with smoking, such as alcohol and coffee
12- >If you miss having a cigarette in your hand, play with something like a keychain, rosary, pen.
IF YOU WANT TO SMOKE:
If you manage to be patient, when the request comes 3- You will see that it takes 5 minutes. It is up to you to get through this short period:
