The purpose of the campaign is to increase public awareness of the harmful health consequences of tobacco consumption and exposure to tobacco smoke, and to generate civil society support for measures aimed at combating tobacco consumption in accordance with the provisions of the WHO Framework Convention on Tobacco Control.
Tobacco smoke causes and aggravates many diseases, affecting almost all organs. Smoking provokes the development of 18 forms of cancer in humans: cancer of the lung, esophagus, larynx and oral cavity, bladder, pancreas, kidney, stomach, breast, cervix, etc. In addition to the high risk of various forms of malignant neoplasms, continued smoking has a negative impact for special treatment in the event of these diseases. It has been established that in smoking patients, compared to non-smokers, life expectancy is reduced, the risk of relapse or the appearance of a second tumor increases, the effectiveness of treatment and quality of life decreases. Stopping smoking guarantees a reduction in morbidity.
There is no safe cigarette and no safe level of smoking. The single most effective way to reduce health risks remains to quit smoking.
Quitting smoking at any age is justified because:
after 8 hours, the oxygen level in the blood returns to normal;
after 48 hours a person gains the sense of smell and taste;
after 1 month it becomes easier to breathe, fatigue disappears,
headache;
after 6 months, bronchitis disappears, heart rhythm is restored;
after 1 year, the chance of dying from coronary heart disease is halved.
One third of smokers in Belarus want to quit smoking. About 90% of adult smokers attempt to quit smoking on their own. Unfortunately, most attempts to quit smoking end in failure. Approximately 70% of people who quit smoking start smoking again, usually within the next three months. However, with each attempt, the likelihood of finally quitting smoking increases.
There are two main ways to quit smoking: instantaneous, in which a person quits smoking once and for all, and gradual, slow, step-by-step.
The first method is quite suitable for people who have just started smoking, children, and adolescents, for whom withdrawal symptoms when quitting smoking are mild and easily tolerated.
The second method is more often recommended for experienced smokers or those over 50 years of age.
It is better to suddenly stop smoking in a calm environment, having prepared yourself for this decisive step in advance. It is best to set a specific date for yourself (in 2-3 weeks).
When gradually quitting smoking, a system of self-restraints is successfully used:
Do not smoke on an empty stomach, try to delay the moment of lighting your first cigarette as long as possible.
If you have a desire to smoke, wait until you realize it and try to keep yourself occupied or distracted with something. You can close your eyes, take a very slow deep breath, count to five, and exhale slowly. Repeat several times.
Try to replace smoking with light exercise and walks.
Replace the cigarette with a glass of juice, mineral water, chewing gum, and unsweetened fruit.
Try to reduce the number of cigarettes by 1-2 daily.
The desire to smoke comes in waves, so try to survive such an “attack” without a cigarette.
Tobacco smoking is a habit, so it is necessary to exclude other habits associated with it in time or space, habitual stereotypes (refuse to do activities that were previously accompanied by smoking, for example, watching TV, listening to music).
Whenever you take a cigarette, place the pack away from you.
Do not carry a lighter or matches with you.
After each puff, lower your hand with the cigarette down.
Stop taking deep drags.
Smoke a cigarette only halfway.
If you smoke, remove the ashtray and take the pack to another room.
Buy no more than one pack of cigarettes each time.
Buy different brands of cigarettes, not just your favorite ones.
Try not to open a new pack of cigarettes for as long as possible.
Smoking while standing or sitting in an uncomfortable chair.
Stop smoking at work.
Stop smoking in the apartment.
Don't smoke outside.
Do not smoke when you are waiting for something (a phone call, a bus at a stop, etc.).
If you drive a car, light a cigarette only when you arrive.
When you run out of cigarettes, don’t ask anyone for them.
Refuse every cigarette offered to you.
Delay smoking your first cigarette of the day 10 minutes later than yesterday. Continue this until you can not smoke for the first 3 hours after sleep (tell yourself: “I am strong enough to wait 10 minutes to smoke”). After this, it will be easier for you to quit smoking altogether.
The first days without cigarettes are the most difficult. It is necessary to rid the body of nicotine and other harmful components of tobacco smoke as quickly as possible.
To do this, you must comply with the following rules:
drink more liquid: water, juices, weak tea with lemon (lemon contains vitamin C, which is especially necessary for those who quit smoking);
do not drink strong tea or coffee - this exacerbates the craving for a cigarette; for the same reason, you should not eat hot and spicy foods;
in the first days, eat more fresh vegetables and dairy products, drink juices;
eat a spoonful of honey every day - it helps the liver cleanse the body of harmful substances;
maintain a high level of physical activity - physical exercise not only distracts you from smoking, but also clears your breath.
It is much easier to quit smoking while on vacation, making sure to change your usual (work, home) environment, and when you quit smoking, you should never touch a cigarette. One single cigarette, even one puff, will forever undo the effort expended.
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