Then, on February 8, 20 19, the launching ceremony of 18 "Healthy China Tobacco Control and Lung Cancer Prevention Action and Comprehensive Quitting Service Project" was held in Shanghai. At the meeting, it was revealed that "at present, the population of smokers in China is 3160,000, and the population exposed to second-hand smoke is 740 million. If smoking is not controlled, it will lead to death every year by 2050. A series of figures, shocking.
People often say that "smokers, tracheitis, emphysema or pulmonary heart disease, and finally lung cancer" is a trilogy of death. Smoke is more poisonous than a tiger. Smoke is rich in more than 7000 compounds, including 69 carcinogens and 172 harmful substances. Today, let's take a look at how terrible "smoking" is "the world's number one killer". Specifically, there are four aspects:
I. World No Tobacco Day
Second, the terrible addiction to cigarettes.
Third, the benefits of quitting smoking.
Fourth, quit smoking tips
Part 1. World No Tobacco Day
World No Tobacco Day (English: World No Tobacco Day)
From 65438 to 0977, the American Cancer Society first put forward a publicity and education method to control smoking-No Tobacco Day. On this day, the United States launched a nationwide "smoking is harmful to health" publicity campaign to discourage smokers from smoking that day, and shops stopped selling tobacco products for one day. The United States has designated the Thursday of the third week of June 165438+ 10 as its own No Tobacco Day.
1On April 7th, 988, the World Health Organization made a resolution at the 39th World Health Assembly to commemorate its 40th anniversary. It designated April 7th 1988 as World No Tobacco Day, and asked all countries in the world to promote people to quit smoking. At least, people are asked not to smoke on this day, and cigarettes are not sold in shops. Later, since April 7th is the anniversary of the establishment of the World Health Organization, on this day every year, the World Health Organization has to put forward a theme health care requirement. In order not to interfere with the presentation of its health theme, the World Health Organization decided from 1989 to designate May 3 1 every year as World No Tobacco Day, and China also designated this day as China No Tobacco Day, because the second day is International Children's Day, hoping that the next generation will be free from the harm of tobacco.
The significance of World No Tobacco Day is to promote the concept of smoke-free. Every year there is a central theme, which shows that tobacco and smoking ban deserve special attention.
Themes before World No Tobacco Day
1988: Tobacco or health? Please select.
1989: women and tobacco
1990: Teenagers should not smoke.
199 1 year: Smoking is prohibited in public places and public transport.
1992: Smoking is prohibited in the workplace.
1993: Health departments and health workers oppose smoking.
1994: mass media promote smoking ban.
1995 tobacco and economy
1996: smokeless cultural and sports activities
1997: The United Nations and related agencies oppose smoking.
1998: growing up in a smoke-free environment
1999: Quit smoking with the slogan "Give up cigarettes"
2000: Don't use cultural and sports activities to promote tobacco, and slogan "Smoking is harmful, don't be tempted".
200 1: Purify the air and refuse to smoke secondhand smoke.
2002: Smoke-free Sports Cleaning Competition
2003: Smoke-free TV and Fashion Action
2004: smoking control and poverty reduction.
Health workers and tobacco control in 2005
2006: tobacco devours life
2007: Create a smoke-free environment. It aims to remind the public of the harm of smoking to passive smokers and the environment.
In 2008, tobacco advertisements and promotions were banned to ensure that teenagers did not smoke.
2009: Tobacco Health Warning. Slogan: "Graphic warning reveals the truth of tobacco harm"
20 10: gender and tobacco-especially the marketing aimed at women should be resisted.
20 1 1: WHO Framework Convention on Tobacco Control, with the slogan "Tobacco is as deadly as fire and water, and tobacco control can save lives".
20 12: the theme is "tobacco industry interferes with tobacco control" and the slogan is "the confrontation between life and tobacco"
20 13: tobacco advertising, promotion and sponsorship are prohibited.
20 14: increase tobacco tax.
20 15: stop the illegal trade in tobacco products
20 16: smoking ban and environmental protection
20 17: tobacco-a threat to development
20 18: tobacco and heart disease
20 19: tobacco and lung health
2020: Protect teenagers from traditional tobacco products and e-cigarettes.
The second part. A serious addiction to cigarettes
Ask the smokers around you if they have had these performances in the last year:
(1) A strong desire or impulse to smoke;
(2) It is difficult to control smoking behavior (it is difficult to control the start, end and dose of smoking behavior);
(3) When you stop smoking or reduce the amount of smoking, there will be physiological withdrawal symptoms;
(4) Tobacco tolerance, such as the need to increase the amount of smoking to obtain the smoking experience that a small amount of smoking can obtain in the past;
(5) Give up or reduce other activities and hobbies of smoking;
(6) Insist on smoking regardless of the harm of smoking.
If more than three of the above six items are met, it means that he has tobacco dependence!
In the international classification of diseases published by WHO 1993, smoking addiction (nicotine or tobacco dependence) is clearly classified as mental and nervous system diseases (ICD- 10, F 17.2), which proves that tobacco is the biggest threat to human health at present.
Tobacco dependence, also known as nicotine dependence, is now considered as a chronic disease in medicine.
Nicotine dependence scale
Note: 0 ~ 3 points are mild dependence; 4 ~ 6 is divided into moderate dependence; A score of ≥7 indicates a high degree of dependence.
According to "China Clinical Quit Smoking Guide", a person's dependence on nicotine can be divided into mild dependence, moderate dependence and heavy dependence. According to different dependence, it is necessary to formulate personalized methods to quit smoking.
Speaking of which, I want to ask you, do you know the difference between smokers and non-smokers?
Smokers smoke, non-smokers don't smoke. What's the problem? Well, that's the right answer ... but it means that you are a smoker only if you really smoke. The question is, do you really feel like a non-smoker when you don't smoke?
The answer is that non-smokers are people who have no desire to smoke. According to this definition, people who quit smoking but still want to love cigarettes are still smokers.
Let's take a look at the reasons and manifestations of tobacco dependence:
①? Causes of tobacco dependence
Tobacco dependence is a chronic and highly recurrent disease, and its essence is nicotine dependence. Nicotine is contained in cigarettes, cigars, smoke from pipe burning and smokeless tobacco. Smoking is a quick and effective way to absorb nicotine into the body.
Nicotine mainly changes the transmission of various neurotransmitters by interacting with nicotine receptors in the central nervous system, and nicotinic acetylcholine receptors play a major role in this process. The most important brain region involved in the formation and maintenance of nicotine dependence is the midbrain dopamine system (MLDs). This brain region is mainly composed of ventral tegmental area, nucleus accumbens and amygdala. Nicotine binds to nicotinic acetylcholine receptor in brain, activates dopamine neurons in ventral tegmental area, and promotes NAc to release excitatory neurotransmitter dopamine.
Nicotine is both water-soluble and fat-soluble, which enables nicotine to be quickly absorbed by body tissues and enter the blood through various channels (such as oral cavity, skin mucosa, gastrointestinal tract or pulmonary capillary bed). Nicotine will quickly reach the central nervous system within 10 second after smoking, which will make smokers feel happy and relaxed, relieve stress and improve alertness and attention.
About 80%~90% of nicotine entering the body is metabolized by lung, liver and kidney, among which lung is the main one, and 10%~20% is excreted with urine in its original form.
Clinical research shows that most smokers smoke at a certain frequency in order to maintain the nicotine concentration in blood (30mg/L~50mg/L) and avoid withdrawal symptoms caused by low nicotine level in blood. This behavior is called self-dose adjustment. Because the nicotine level in the blood of smokers at night will be significantly reduced, for most smokers, the strengthening effect of the first cigarette in the morning is the most significant.
② Clinical manifestations of tobacco dependence
After smokers become dependent on nicotine, they will show symptoms of increased tolerance, physical withdrawal and out-of-control behavior, which are as follows:
(1) Increased tolerance: Most smokers can't adapt to the taste of tobacco when they smoke for the first time, so they don't smoke much for a while after they start smoking. However, with the increase of smoking age, the amount of cigarettes will gradually increase, even exceeding 60 cigarettes a day, which is totally unbearable for a non-smoker
(2) Withdrawal symptoms: After quitting smoking, the nicotine level in the body will drop rapidly. Withdrawal symptoms usually begin to appear within one day after stopping using, including craving, anxiety, depression, restlessness, headache, increased salivary gland secretion, inattention, sleep disorder, elevated blood pressure and increased heart rate, and some patients may gain weight. Withdrawal symptoms are strongest in the first 14 days after quitting smoking, and begin to weaken after about 1 month, but some patients' craving for tobacco will last for more than 1 year under certain circumstances.
(3) Out of control: Most tobacco-dependent patients know the harm of smoking and are willing to quit smoking or control the amount of smoking, but after many attempts, they often end in failure. Even if some smokers suffer from smoking-related diseases, they can't control themselves and stop smoking completely.
Tobacco dependence is a chronic and highly recurrent disease, and it is a common phenomenon that most smokers will relapse after quitting smoking. Among smokers who quit smoking only by perseverance, less than 3% smokers can keep 1 year without smoking after quitting smoking. Foreign studies have found that smokers will try to quit smoking six to nine times on average before they succeed.
China is the country most seriously affected by tobacco, and its cigarette consumption accounts for more than 43% of the world. There are 310.6 million smokers, 740 million people are harmed by "second-hand smoke" and "third-hand smoke", and more than10.2 million people die of tobacco-related diseases every year.
Surprisingly, most smokers in China are not aware of the harm caused by smoking. At present, domestic research data show that less than14 adults in China know that smoking can lead to stroke, coronary heart disease and lung cancer, and less than half of them know that smoking can lead to impotence, abortion and oral cancer.
Part III. Benefits of Quitting Smoking
American studies have found that tobacco control has saved 8 million lives, and tobacco control is considered as "the most successful public health movement in modern history". Researchers say that 50 years of tobacco control efforts have extended the life span of 8 million American smokers by 20 years. In 20 14, only 20% of American adults smoked, while in 1964, the proportion was 50%.
Quitting smoking will bring many benefits, and the effect will be immediate. The earlier you quit smoking, the more benefits you will get. Let's take a look at what will happen to the body after quitting smoking, from smokers to handsome men.
Quitting smoking is not only beneficial to yourself, but also beneficial to the environment and people around you.
The fourth part. Tips for quitting smoking
Because smoking is actually harmful to all systems of the whole body, besides lung cancer, the attack of cardiovascular and cerebrovascular diseases is also related to smoking, so we think it is never too late to quit smoking.
A British study found that people who continue to smoke over 70 will live four years less. Studies have proved that about 1/4 smokers will not live longer than 70 years because of their bad smoking habits. Quitting smoking completely at the age of 60 can prolong life expectancy by 3 years; Quitting smoking completely at the age of 50 can prolong life expectancy by 6 years; Quitting smoking completely at the age of 40 can prolong life expectancy by 9 years; Giving up smoking completely at the age of 30 can prolong life 10 years.
This study also proves that quitting smoking at any age is good for health. You can try the following methods in daily life.
1, how to refuse cigarettes sent by others?
In the weeks before quitting smoking, try to avoid being with smokers. Go to a place where no one smokes during work breaks.
When someone hands you a cigarette, say thank you first, and then continue the conversation with the cigarette or put it somewhere. Don't light the cigarette.
You can say you have a sore throat. You can't smoke now.
When the boss hands out cigarettes, he can calmly tell the boss that he is quitting smoking, and then joke that he will be supervised by the boss and deduct his salary when he sees smoking.
Tell them frankly that you quit smoking at the request of your children, and others will certainly respect your choice.
It can be said that the doctor told you to quit smoking.
If you think it is unreasonable for customers to attend business meetings without providing cigarettes, you can give them some fruits, snacks and drinks before each meeting.
2. All my friends around me are smoking, so it's hard for me to quit. What should I do?
You can tell your friends around you that you are quitting smoking, and ask them to support you. Don't light a cigarette for yourself or smoke in front of you.
When they smoke, they consciously avoid it. They can go out and do other things and try their best to avoid the temptation of others to smoke. At the same time, they should often meditate on their determination to quit smoking.
3. How to deal with smoking habits?
First observe your smoking habits, when, where and what you are doing, and then take measures according to different habits, such as:
If you want to smoke when you go to the bathroom in the morning, you can go to the bathroom again at work without smoking.
If you want to smoke after meals, you can go out for a walk immediately after meals without cigarettes;
If you want to smoke when you have nothing to do, you can find something to keep yourself busy;
If you want to smoke at work, you can make a cup of tea or coffee.
Take some chewing gum or mints with you and eat one when you want to smoke;
When you want to smoke, take 10 deep breaths repeatedly, which is generally tolerable.
4. What should I do if I want to smoke while driving, when I want to smoke when I enter the office, and when I want to smoke after dinner?
It is suggested to put some warning signs against smoking to warn yourself;
Do not place tobacco and related articles in places where smoking is easy;
Put some chewing gum or snacks in these places where smoking is easy;
Tell friends and relatives that you have given up smoking and try to avoid going to some places (bars, etc.). ) the kind that makes people want to smoke, get up from their seats and go out for a walk immediately after eating.
I quit several times, but I can't quit. What should I do?
It is not easy to quit smoking. Many people have to quit smoking several times before they finally succeed.
Think about why you have relapsed several times before, think about countermeasures to avoid the same situation from happening again, and then cheer up and get ready to quit smoking.
Your experience will make this time better.
Countless smokers have successfully quit smoking, so believe in yourself!
Don't try it, you must make up your mind, strengthen your faith and take action to quit smoking as soon as possible, in order to succeed!
It is recommended to consult a professional doctor at the smoking cessation clinic.
6. What is the secret of success in quitting smoking?
Generally, three months after quitting smoking can be considered as initial success. But then we can't take it lightly. The most important thing to quit smoking is persistence! Because tobacco dependence is a chronic addictive disease with a high recurrence rate, I hope you can be firm in your desire to quit smoking, and remember that you can't take another puff at any time after quitting smoking, put an end to occasional smoking and take strict precautions, so that the longer you quit smoking, the less likely it is to recur.
The above is the sharing content about "refuse to smoke, start with you and me" today. Live a healthy life, stay away from tobacco and start from yourself.