DonNews #09 12 ноября 1999

Ministry of Health - Ministry of Health warns: Smoking is hazardous to your health.

Snake / OHG


         Ministry of Health warns:

  SMOKING IS DANGEROUS TO YOUR HEALTH!


             If you smoke and want to

          throw, then the following

          ways to help you with this. All

          the rest will also be useful

          read.

             There will be no detailed

          describe the harm of smoking, based on
          Mr. will be a lot of advice as

          quit smoking. I think that

          someone it would be helpful.

             I repeat, nobody will throw

          Smoking does not make.


   American doctors have calculated that one
who started smoking before the fifteen
age reduces your life by an average of
8,2 years, the beginning of smoking in 15-19
shortens your life by 6.5 years and in 20-24 years 4.8 years 
and in 25-34 years - by 3.7 years. That is, the earlier a 
person started smoking, the more he reduces his own life.



         The program "Small Steps"


   At one time, much has been done
A series of experiments in which
being sought various forms of therapy
smokers who develop the most
sposby effective anti-smoking.
Munich Institute of Psychiatry at the Max
Planck discovered high effekivnost
programs of "small steps", consisting of 37
points.

   Strict adherence to these items
significantly reduces the harm caused
smoking gradually leads to disaccustoming from
cigarettes and, most importantly, makes
smoking is "uncomfortable" when a smoker does not
gets pleasure from cigarettes. From these
negative sensations when smoking until
rejection of nekotina just one step.


          So, here are the rules:


   ■ buy cigarettes in small packs
and always only one bundle.

   ■ Taking a cigarette pack immediately pryachte.

   ■ Use only with cigarettes
filter.

   ■ constantly changing variety of cigarettes.

   ■ Keep your cigarettes in such places to
every time want to smoke,
would have to stand up and even go beyond
cigarettes in the other room.

   ■ If you smoke cigarettes,
refuse.

   ■ If you run out of cigarettes, not
ask them to anybody.

   ■ But the matches are asking friends
every time you want to smoke. For this
leave their matches at home.

   ■ Whenever smoke, clean
ashtray.

   ■ After that, a clean ashtray
put them away.

   ■ After each burning cigarette zatazhki
place on the edge of an ashtray.

   ■ Each time, before the smoke,
make 3 quiet breaths.

   ■ cigarettes smoked no more than
half.

   ■ lit up after the first puff
extinguish the cigarette. If you want more
smoke, you have to strike a match again.

   ■ tightened no more than once:
once just hold the smoke in his mouth, one
- Tighten.

   ■ The first cigarette of the day, smoke
not earlier than after breakfast.

   ■ Immediately after the meal come out from behind the desk
and take over their affairs. Smoke after
Food is not necessary.

   ■ House of smoke in the kitchen, hallway or
some are not very convenient location.

   ■ Do not smoke while walking or even
standing.

   ■ Do not smoke in bed.

   ■ Do not smoke when I want to eat.

   ■ Do not smoke while driving.

   ■ Do not smoke at the dinner table.

   ■ Do not smoke while working at the writing
table.

   ■ Do not smoke during meetings.

   ■ In general, try not to smoke in
the workday.

   ■ Try not to smoke when you kogonibud wait.

   ■ Try not to smoke during the interview.

   ■ Try not to smoke when smoking in the
your presence.

   ■ Try not to smoke in public holidays
pm.

   ■ Think before you smoke
cigarette. Take a look at my watch: let go
2 minutes, only then can
smoke.

   ■ After some time to train yourself
light a cigarette within 5 minutes after
choose to smoke.

   ■ Later - in 10 minutes.

   ■ Do not smoke
more than one cigarette per hour.

   ■ When the smoke is not doing anything
pleasurable: reading, watching TV
etc.

   ■ Try to smoke or inhale.

   ■ Calculate the money you Skolkov
saved since they became less
smoking.



    The program gradually disaccustoming.


   Anyone who believes that one way or another
unable to immediately
smoking cessation program should be on
at least to smoke with the least damage
health.

   The first advice to these people: do not
delayed. With deep tightening up
95% of the nicotine enters the blood when
moderate tightening - up to 70%, while
smoking without delays - no more than 5-10%.

   Second tip: do not smoke a cigarette
more than two-thirds. Specialists
note that the first puff less harmful
as nicotine and other dangerous substances
absorbed, deposited in the tobacco and filter.
In the subsequent tightening of harmful chemical
substances penetrate the dyhatelnye bodies
irritate them, make mucus, which
together with the products of sublimation of tobacco
injure the bronchi and lungs.

   A particularly large number of products
sublimation into the lungs during smoking
last third of the cigarettes, as in this
If a filter prepyadstvuet their
infiltration into the airways.

   Third advice: try to choose
cigarettes with low nicotine content and
other harmful substances.

   Fourth tip: keep smaller
a cigarette in his mouth.

   Fifth tip: smoke less!

   It would seem that this advice is too
general nature. But it can be
specify:

   a) set the maximum number of
cigarettes, which you should not
in no case exceed during the day;

   b) Do not smoke on an empty stomach;

   c) Do not smoke on the move.



  For those who decided to quit immediately.


   Quit smoking immediately - the best solution.
You destroy all stocks of cigarettes and
contends that any more
Smoking will not.

   However, you can enter and
somewhat less strongly: to use
to bid farewell to cigarette favorable
psychological situation: the beginning of holiday
weekends or, say, illness.

   To facilitate the early days of disaccustoming
Smoking is a little creative techniques:
keep the mouth empty pipe, use
chewing gum, sucking candies.

   Should consciously control their
actions, creating a suitable
psychological background to better
bear parting with a cigarette:
enhance sporting activities, often
go to the movies or the theater.

   Experts recommend "burn
ships ", depriving themselves of the opportunity once again
start smoking. For example, publicize
his decision to never, under any
Renewable conditions not smoking. Can
even a bet!

   A lot of people who for various
reasons, due to the above privacy features
its very nature, can not independently
quit smoking or do it decisively
and irrevocably. So people need to
refer to specialists who treat
smokers hypnotic and other
means.