You can get lung cancer, chronic lung disease , heart disease by smoking
You can get mouth cancer or other health diseases by chewing tobacco or smoking
Do you leave all that to fate??
Need More reasons to Quit ?? An Expensive habit These habits cost money.. How much do you spend on tobacco products every year?? Think of what you could do with that money instead.. Have you noticed? The smell of smoke , tobacco on your mouth is not pleasant. While you have become used to it, others around you will notice. Look at your teeth – are they stained from tobacco use?? Just brushing wont get rid of it. Look at your gums – chances are they are getting loose due to tobacco and they are making place for bad breath causing germs. The cigarette butts or tobacco juice you leave behind makes a mess. Have you ever burned your clothes or furniture?? Have you ever stained your clothes???
Write your quit date on the next page in “MY PLAN”
My Plan ! My own reasons for quitting ______________________________________________________________________________________________________________________________________________________________________________________________________________________________ My Target date for Quitting: Day Month Year ______ _______ _______ My Strongest triggers: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________
YOUR FIRST WEEK “Coping with withdrawal” Tobacco cravings: Think about benefits of quitting Wait 3 -5 mins. and breath deeply or take a walk The craving will pass Irritability: Walk away from the situation Try deep breathing or exercise. Ask others to be patient. Constipation: Eat more vegetables, chappati’s and fruit. Drink plenty of water. Hunger: Eat regular meals. Hunger is sometimes mistaken for tobacco cravings Cravings for sweets: Eat fruits like banana, guava , kismish etc. Headaches: Use relaxation and meditation techniques. Try warm bath. QUITING DAY
On quitting day, throw out all your tobacco
Start this special day with an early morning walk
Reward yourself for quitting – make it a special day.
YOUR SECOND WEEK ! “Dealing with the triggers” Plan ahead to be ready to deal with triggers Tobacco Cravings May be as strong this week as Last, but will come less often and go away sooner. Diet: Food will taste better Confidence: Confidence levels will be higher. Continue to use the same will power and strategies that pulled your through the first week
If you Slip… Try not to slip even once But if you do, get right back on track Don’t feel discouraged or guilty Throw out any remaining tobacco
Major risks to health from Tobacco ! Heart Decease Smoking & Chewing tobacco Chronic chough Smoking Tuberculosis Smoking Lung Cancer Smoking Other Cancers Any tobacco habit Death in Middle More common among Age tobacco users
More Steps to Good Heath ! Take a daily walk of 30 to 40 mins.(or 2 of 20 mins) in an open area near your residence or workplace. Or walk a longer part of the way to your workplace Take 15 or more mins. for meditation and/or prayer some time during the day. Add more raw vegetables and fruits into your daily diet. Reduce the amount of oil and other fats, salt and sugar you consume.