Smoking – a habit, get rid of that many cannot lifelong. On the International Day of quitting remember, as much as possible to reduce the harmful effects of cigarettes.
Each of us knows about the dangers of smoking, and even in childhood, he will ever take this poison into his mouth. However, few people restrain the word – almost everyone tried to smoke, many have addiction. If you smoke and have not yet found a strong motivation to quit, then try to follow several tips that help reduce the harm of your habit.
The first group of rules includes purely medical computations, which any doctor can confirm. To reduce the harm from smoking, the negative effect of nicotine and reduce the risk of cancer, then …
… drink more water. This allows you to quickly remove toxins, stimulate the kidneys, avoid the concentration of nicotine in the urine, and therefore, its negative impact on the bladder;
… extinguish a cigarette, having calmed down to the middle. The closer to the end, the smoke of the cigarette is thicker and more harmful. It is better to smoke two cigarettes incomplete;
… choose cigarettes with a carbon filter. It not only holds more than a third of nicotine contained in cigarettes, but also adsorbs and nicotine, and harmful resins, reducing the harm from smoking;
… do not hold a cigarette in your mouth. The toxic gases emitted by the cigarette adversely affect the skin of the face, tooth enamel and mucous lips;
… do not smoke cheap cigarettes. Buying an expensive pack, you pay not only for the design of the package, but also for quality tobacco, careful processing of tobacco paper and a reliable filter;
… practice sport moderately. The increased physical load is dangerous for smokers: it accelerates the work of the heart, while nicotine narrows the arteries, preventing the outflow of blood from the heart. And in any case, do not light a cigarette immediately after climbing the stairs or jogging for a dog that has torn off the leash – your heart will not stand such frills;
… avoid menthol cigarettes. The presence of menthol enhances the severances of certain toxic elements, contained in the tobacco;
… it is preferable to smoke black tobacco. Light tobacco is more harmful than black, since dyes, fragrances and preservatives are used for its production;
… the first cigarette is smoked only after breakfast. Do not smoke on an empty stomach and, especially, in the morning on an empty stomach, because the products of the sublimation of tobacco, mixing with saliva, affect the mucous membrane of the stomach, and from the intestine is immediately absorbed into the blood, for the same reason do not smoke while eating or drinking and give up chewing gums during smoking;
… do not light a badly lit cigarette. Incorrectly lit cigarette by one third increases the consumption of carbon monoxide by the smoker;
… go out for a smoke break to fresh air. So your lungs will be cleared more quickly, and the skin and hair will not absorb smoke;
… do not rush to smoke a cigarette! If your bus came up or you need to return to work immediately, put out a cigarette, but do not do quick and deep puffs. The optimal time for smoking one cigarette is 5-7 minutes.
… more walk, walk in the fresh air, take a toning shower. This will help the lungs work, improve the blood supply.
How to eat?
Smokers should pay more attention to their diet. Therefore, in addition to a lunch cigarette included in the menu and something else …
… carrots, turnips, garlic, oranges – natural antidotes to tobacco smoke, so lean on vegetable and fruit salads, juices;
… drink green tea. It contains substances that can purify the bronchi from nicotine;
… use vitamins. To neutralize toxins of nicotine, you must regularly take vitamins E, C and A , as well as selenium. In addition, ” naked” tablets of vitamin chemists, A is contained in a brightly colored ( red and yellow) fruits and vegetables (carrot, pumpkin, mango, apricot, and so on. P.) As well as spinach, lettuce, green peas, sorrel, green onion, fish oil, cottage cheese, liver, eggs. Products, containing vitamin A, should not be on the air and the light. Vegetables do not wash with hot water. The source of vitamin E is vegetable oils. It is also found in the liver, eggs, coarse flour, buckwheat and oatmeal and legumes;
… fall in love with the fish. It contains special fatty unsaturated acids that prevent high blood coagulability. As a result, the risk of blood clots is reduced;
… limit the consumption of fatty, smoked food and alcohol. Epidemiological studies suggest a direct relationship between fat consumption and the incidence of breast and colon cancer, and excessive alcohol consumption along with tobacco smoke leads to cancer of the oral cavity, esophagus, liver and breast.
There are also psychological methods that help reduce the harm of cigarettes:
… buy only one pack of cigarettes;
… taking a cigarette, immediately hide the pack;
… keep cigarettes farther from the workplace;
… give up treats other people’s cigarette smoke, and do not ask from passers-by, if you run out of cigarettes;
… do not carry a match, a lighter;
… after each puff, put a cigarette on the edge of the ashtray;
… having smoked, hide the ashtray;
… do not smoke more than one cigarette per hour;
… Calculate, how many would be able to save money, if it began to smoke less.Tags: smoking, smoking harm