“A cigarette after a meal is better than a living fairy.”
” My own smoking endangers my own health, and it has nothing to do with others!”
“It’s good when you smoke, but you will get sick as soon as you quit smoking.”
< p>“It takes perseverance to quit smoking. I don’t have perseverance, and I may not be able to quit smoking in my life.”
……
I believe you have heard these words from your friends around you.
It is well known that smoking is harmful to health, but once smoking is addicted, quitting smoking is really difficult for many people. So, what are the dangers of smoking? How to stop smoking scientifically? Every May 31st is the “World No Tobacco Day”. This time, Dai Haiyun, the attending physician of the Department of Respiratory and Critical Care Medicine, the First Affiliated Hospital of Chongqing Medical University, was invited to answer the questions.
Expert profile
Dai Haiyun, Attending Physician of Department of Respiratory and Critical Care Medicine, The First Affiliated Hospital of Chongqing Medical University, Master in France, Ph. .
Member and secretary of the lung cancer early diagnosis and early treatment group of the Respiratory Physician Branch of the Chongqing Medical Association; member and secretary of the grass-roots committee of the Respiratory Physician Branch of the Chongqing Medical Association; director of the Council of China Quit Smoking Alliance; Expert of popular science expert database; secretary and translator of China-Europe (Chongqing) International Respiratory Forum; member of the Professional Committee of Oncology Informatics of Chongqing Society of Bioinformatics.
Watch out! The harm of smoking should not be underestimated
According to WHO, smoking kills nearly 6 million people worldwide and causes hundreds of billions of deaths every year. dollars in economic losses.
On May 26, 2021, the National Health Commission and the WHO representative in China jointly released the “China Smoking Harmful Health Report 2020”. The report pointed out that the number of smokers in my country exceeds 300 million, and the number of deaths from smoking-related diseases in my country exceeds 1 million each year.
Numerous studies have shown that smokers are more likely to suffer from cardiovascular diseases, such as coronary heart disease and hypertension; respiratory diseases, such as chronic obstructive pulmonary disease and asthma; At the same time, the relative risk (RR) of various cancers such as lung cancer was significantly higher than that of non-smokers. Smoking is associated with at least 40 diseases and 20 cancers.
And smoking not only harms one’s health, but more than 100,000 deaths are caused by secondhand smoke exposure in China every year. Therefore, smoking is not only a matter of oneself, it is a matter of society, but also a matter of the living environment of all human beings!
Can’t quit smoking? You may be tobacco dependent
A survey shows that 70% of smokers want to quit smoking. Among them, 30% try to quit smoking, but only 2% to 3% quit smoking every year. One of the main reasons why smoking is difficult to quit is tobacco dependence.
Tobacco dependence is nicotine dependence. In 1998, WHO decided to list tobacco dependence as a chronic addictive disease in the International Classification of Diseases (10th Edition) (Disease Code ICD-10, F17.2). Tobacco dependence patients will compulsively and continuously use tobacco products, experience the euphoria and pleasure brought by the dopamine secreted by nicotine to stimulate the brain, which is essentially drug dependence.
Let’s take a test of tobacco dependence. Calculate your score?
0~3 points: mild tobacco dependence; 4~ 6 points: moderate tobacco dependence; ≥ 7 points: severe tobacco dependence
Tobacco dependence has its own unique clinical manifestations, such as smokers’ increased tolerance to tobacco, which increases with time. As age increases, the amount of smoke gradually increases; give up or reduce other activities and preferences for smoking; withdrawal symptoms such as depression, craving, anxiety, anxiety, etc. occur after stopping smoking or reducing smoking; the final behavioral performance is loss of control, Smoking cessation failed.
After quitting smoking, see what happens inside your body?
After you stop smoking, a series of changes occur in your body:
About 8 hours after quitting smoking: the carbon monoxide level in the body tends to be normal, and the blood oxygen level in the body tends to be normal.
Quit smoking for 48 hoursLeft and right: The blood circulation of the hands and feet is improved, and the ability to taste and smell is significantly improved.
About 72 hours after quitting smoking: breathing is easier and lung capacity begins to increase.
Smoking cessation for 1.5-2 weeks: Lung function improved by about 30%.
After 5 years of quitting smoking: the risk of developing cancer is greatly reduced.
After 10 years of quitting smoking: the risk of developing lung cancer can drop to that of a never-smoker.
Therefore, it is never too late to quit smoking, and preferably before serious health damage occurs.
If you quit smoking before age 35, your life expectancy will be the same as a normal person. In addition, quitting smoking is also an effective way to reduce second-hand smoke. In order to protect the health of relatives and friends around you, please stop smoking.
Don’t blindly quit smoking, pay attention to the scientific method
The process of quitting smoking is indeed long and painful. Most quitters will encounter nicotine withdrawal symptoms during the process of quitting smoking, such as: craving for smoking; anxiety, depression, anxiety, Headache, difficulty concentrating; sleep disturbance; increased blood pressure and heart rate; some ex-smokers also experience weight gain. This is why many smokers say that they are fine when they smoke, but get sick as soon as they quit.
People with weak willpower who “quit” smoking by themselves have a very low success rate. Therefore, if you want to say byebye to tobacco completely, in addition to the quitter’s own behavioral norms and perseverance, you also need the psychological encouragement of the surrounding family and friends, as well as the scientific smoking cessation intervention of the doctor, that is, the “self + family + doctor” trinity of scientific smoking cessation method .
01
Exiters’ own code of conduct
1. Clarify the reasons for quitting smoking, make a decision to quit smoking, and set a specific quit date for yourself;
2. Sign a smoking cessation agreement for yourself Commitment;
3. Throw away all cigarettes and ashtrays in your home, workplace and car, and don’t let others smoke in your home;
4. Drink more water, keep a glass of water with you when you go to work, or prepare some sugar-free chewing gum;
5. Strengthen physical exercise , exercise properly;
6. Find your hobbies, listen to songs, play ball, and divert your attention;
7. Don’t use sad or happy events as an excuse to smoke a cigarette;
8. If you still have the habit of drinking when you smoke, then it’s best to quit the habit of drinking together , get rid of psychological dependence.
02
Psychological encouragement from family and friends of quitters
First of all, the process of quitting smoking is relatively long, and most people have to try 10-14 times before they can quit smoking. Failure can only prove that you are more experienced in quitting smoking. Don’t be discouraged, re-encourage yourself, and start a new attempt as soon as possible.
In addition to your own efforts, you also need psychological encouragement from your family and friends:
1. Tell your family and friends about your Smoking cessation decision, get their support;
2. Let family and friends, such as their parents or children, monitor their smoking cessation process;
< p>3. Make an agreement with family and friends to establish a reward and punishment system in the process of quitting smoking;
4. Find a friend who is willing to quit smoking to quit smoking together and supervise each other .
03
Go to a smoking cessation clinic for formal interventions
In the smoking cessation clinic, the doctor will listen to the difficulties you encountered in quitting smoking and your own smoking cessation method, and make suggestions and correct misunderstandings.
1. For those who have difficulty quitting smoking, doctors will intervene the quitters from three aspects: psychology + behavior + drugs according to the situation; p>
2. For those who think they can quit smoking on their own, they can also go to the smoking cessation clinic to seek more professional and comprehensive guidance from doctors;
3. The use of smoking cessation drugs can greatly reduce the withdrawal reaction for you, significantly reduce the pain level of smoking cessation, and have a high success rate of smoking cessation and a low relapse rate. At present, there are generally three kinds of smoking cessation drugs prescribed by doctors, nicotine replacement therapy, varenicline tartrate tablets and bupropion.
For many who try to quit smoking, quitting smoking is the hardest thing they have ever done. If you have tried and failed, please don’t give up, try the “self + family + doctor” three-in-one scientific smoking cessation method. Family members and doctors are your strong backing. Let’s quit smoking scientifically and work together to build a smoke-free society!
ComeSource: Chongqing Health Education Institute, Hualong Net-New Chongqing Client
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