1. Harmful substances in smoke
As we all know, smoking is harmful to health. . Different cigarettes release different chemicals when they are lit, but the main chemicals are tar and carbon monoxide. Harmful substances produced by cigarette ignition can be roughly divided into six categories:
(1) Aldehydes, nitrides and alkenes can stimulate respiratory tract.
(2) Nicotine can stimulate sympathetic nerve and cause intimal injury.
(3) Amines, cyanide and heavy metals are all toxic substances.
(4) Radioactive substances such as phenylpropyl pyrene, arsenic, cadmium, methylhydrazine and aminophenol. These substances are carcinogenic.
⑤ Phenolic compounds and formaldehyde, etc. It has the effect of accelerating cancer.
(6) Carbon monoxide will reduce the ability of red blood cells to transport oxygen to the whole body.
Second, the harm of smoking
The harm of tobacco to human body is manifold. As we all know, when thick smoke passes through a chimney, a thick layer of smoke dirt will accumulate on the chimney wall. Similarly, when cigarettes enter the human body and pass through the mouth, respiratory tract and digestive tract, all organs of the body may be damaged by tobacco. Smoking is the main risk factor of lung cancer, cardiovascular disease, stroke, coronary heart disease and chronic lung tissue diseases.
The biggest harm of smoking to human body is lung cancer, especially central lung cancer. Tobacco is both a "chemical weapon" (containing more than 3,000 chemical components) and a "radioactive weapon". Generally speaking, the content of radioactive substances in cigarettes is 20 times that of grains and 30 times that of vegetables and fruits. The radioactive substances contained in cigarettes can release high-energy rays and directly kill human tissues and cells. A person who smokes a pack and a half cigarettes a day receives the cumulative amount of radiation in his lungs in one year, which is equivalent to receiving 300 chest X-rays. After a large-scale investigation and study, the world medical community irrefutably confirmed that smoking is the chief culprit of lung cancer from the perspective of epidemiology.
Passive smoking is more harmful. Passive smoking (including polluted air) has been proved to be a cause of lung cancer in non-smokers. Passive smoking is especially harmful to women and children. Some women who live with smokers are six times more likely to develop lung cancer than ordinary people.
At present, there are about 350 million smokers in China, and nearly 1 10,000 people die of smoking-related diseases every year. On average, more than 2,700 people die prematurely every day. Some experts believe that health consists of four elements: parental genetic factor 15%, environmental factor 17%, medical factor 8% and personal lifestyle 60%. According to this theory, the key to health is in your own hands. Everyone's life is precious, and every premature death is a tragedy of the country, family and individual. Let's take necessary measures to stop smoking or passive smoking from now on.
Third, refuse to smoke skills
(1) Smile at the person who handed you the cigarette and say, "No, thanks!" Then distract the other person, or turn around and walk away, so that the other person has no chance to continue to persuade you.
(2) Find excuses to refuse smoking, such as: "I have a cough recently and can't smoke."
(3) When others offer cigarettes, immediately find an excuse to walk away temporarily.
(4) Change the topic, for example, the other party says, "Let's have a cigarette." You can say, "No, let's have tea." Or say, "Oh, I want to borrow a book from you."
(5) declined politely for many times and resolutely refused to reach out and pick up the cigarettes handed by others.
(6) calmly refuse, tell the other party that smoking is harmful to health, and let the other party know that you are a firm non-smoker.
(7) Stay with non-smokers and create a smoke-free environment for yourself.
(8) Avoid smoking places. If you know where people often smoke, try to avoid going to these places.
Fourth, ways to quit smoking.
1. Understand the serious health hazards of smoking and clarify the benefits of quitting smoking. For example, within a few weeks after quitting smoking, the symptoms of respiratory cough and excessive phlegm will be obviously alleviated or disappeared.
You must have the determination and will to quit smoking voluntarily, and never become a slave to smoking addiction. If your friend gives you cigarettes, you can say loudly, "Sorry, I have given up smoking!" " "Try not to stay with those who are still smoking.
3. Make a plan to quit smoking according to your actual situation and put it into action. In the process of quitting smoking, we should master the resistance skills to smoking behavior. It takes about two weeks for inhaled nicotine to be excreted, so it is ideal to extend the smoking cessation plan to 2 ~ 3 weeks.
4. After getting up in the morning, wipe your skin with a towel and wet cold water to increase blood circulation. When you want to smoke, drink a large glass of water and eat more fruits. These water and fruits will help smokers continuously excrete nicotine accumulated in their bodies and brains. Take rhythmic deep breaths several times a day. Because brain cells need five times as much oxygen as other organs, oxygen entering the brain through deep breathing will help smokers calm their nerves and reduce their interest in smoking.
5, don't drink alcohol, because alcohol will inhibit people's forebrain and weaken people's will, reason and judgment.
6. After eating, leave the table immediately and go for a walk outside. Keep your mood relaxed.
7. Don't drink caffeinated drinks, such as coffee, cola and strong tea, because some functions of caffeine are similar to those of nicotine.
8. Avoid spicy foods such as peppers and peppers.
9. Some people will gain weight after quitting smoking. To control weight, it is necessary to adjust the diet structure appropriately. Do not eat high-fat, high-calorie and high-sugar foods; Do not add meals or eat snacks between meals; Pay attention to the right amount of breakfast and dinner, and only eat to the point of fullness; Avoid eating fat; Insist on physical exercise every day.
Feeling a little headache after quitting smoking shows that you are gradually getting rid of the bondage of smoking addiction. Headache is a natural phenomenon that may occur when smoking addiction subsides. After a few days, the withdrawal symptoms will disappear completely.