November 1 marks the beginning of Tobacco Free Month. On this occasion, many smokers decide to start smoking cessation. I found breath and freedom! The pleasure and the comforting gesture are over! When there is no longer a smoke screen between oneself and reality, the personality transforms.
Géraldine hasn’t smoked for a year. “I used to like smoking a lot. I miss cigarettes all the time. I forbid myself from dipping again, because quitting was so hard. I think I’ll miss cigarettes all my life. I’m still a smoker who prevents himself and will resist until death.”
“A heavy dependent smoker who has quit smoking is still a smoker, confirms Professor Gilbert Lagrue, who directs the anti-tobacco consultation at the Albert-Chenevier hospital in Créteil. He can reoffend six months or fifteen years later. Most of them retain the memory of the relief provided by the cigarette, of the pleasure. The former smoker lives more often in the nostalgia of tobacco.”
A war, a fight, a fight without quarter… All ex-smokers say it: they have made an enormous effort of will to quit smoking. But, once victory has been won, weaning completed and the body educated again to live without tobacco, most find that their personality has also been reorganized… around lack.
To resist temptation
All ex-smokers acknowledge their vulnerability to tobacco. Nostalgic for their old pleasure, not everyone imposes an absolute stop. For some, there is an ambivalence. None of them have any more cigarettes or lighters, but some knit, put on makeup, to keep a bit of the forbidden feeling. Olivier quit three years ago: “I have a bar, so I’m always surrounded by smokers. Sometimes I take a drag, but my head spins. So I breathe other people’s smoke. It’s a real pleasure. Today I smoke by proxy. ” Antoine hasn’t smoked for a year: “I want a cigarette every day. Now, I only smoke exceptional things: cigars or firecrackers. That’s why, as soon as I go to a party, I scratch the smallest joint roller.” , and as soon as I attend a wedding, I run after all the chair bar lovers.”
Others, to resist temptation, show absolute intolerance. They put up a wall between themselves and the blue swirls. After twenty years smoking two packs a day, Gérard can no longer stand the smoke: “It prevents me from breathing, it suffocates me.” In the office, he forbade smokers to indulge in his vice. He confesses to being very tough, “whereas in the past he smoked everywhere, all the time and bothered others,” he smiles. It is without a doubt for him the only possible attitude. “Those who become ayatollahs of life without tobacco never relapse, says Gilbert Lagrue. It is a very effective protection system.”
For others, tobacco is so associated with other pleasures that quitting is linked to leaving everything that accompanied this addiction, so that the sensations are not called. “When I quit smoking, explains Patricia, I gave up everything: alcohol, parties and food, for fear of compensating and gaining weight. In fact, I stopped breathing.” An attitude that signs a total confinement, an absolute control of her life. Block everything so you don’t let go. Because, ultimately, they all share the same obsession: diving again. And all, or almost all, have experienced repeated failures and the implicit recognition that tobacco was stronger than them. In fact, it is extremely rare for a heavy smoker to quit on the first try. Usually it is after three or four failed attempts that he wrested his independence from her.
Learn to recompose your time
Why is it so difficult to quit smoking? Addiction is physiological, so our body demands its dose. But this explanation is not enough. The experts are formal: “For some heavy smokers, tobacco addiction is a psychological frailty, explains Gilbert Lagrue. We take our dose of nicotine as we self-medicate, to get better.”
“Cigarettes are a wonderful ‘balancing agent’, a calming agent, continues Odile Lesourne, psychoanalyst. Eliminating tobacco does not mean eliminating the problem. When you quit smoking, you often find yourself in a depressive state that tobacco masks.”
This is the reason why most anti-smoking consultations offer psychological support to candidates to quit smoking. Some associate the patch method, for example, with taking antidepressants. The first few months are usually the most painful. The void can seem abysmal. No more smoke screens between yourself and reality. Without tobacco, you just have to face life as it is, with its gaps and its fullness, with no more resources than those you have. The end of tobacco sounds a bit like the end of illusions. “I stopped because I was afraid to die, confesses Géraldine. But I lost a crutch. I found myself facing my fears in general. I felt that I had to handle everything without help, take everything with all its force. The “Quitting precipitated my work about myself and started an analysis at that time. I was 35 years old. For me it was time to take stock, to ask myself about my place. Quitting smoking was part of a general change process in my life. It was the most symbolic way to signify a break.”
A support, a crutch, a help… The cigarette is a comforting gesture, an activity -picking up the pack, taking it out, lighting it- within the activity. The cigarette gives like a rhythm to life. Without tobacco, you have to recompose time. “Today, I sleep less awake, Antoine insists. Deprived of the smoking breaks, well known to all smokers, I occupy myself more, my time is more linear. I feel like smoking.”
“Cigarettes helped me to think, to work, continues Antoine… Without it, I have become more “industrious”. I work more seriously, more rigorously, I document myself more, I dig… and I no longer wait for enlightenment “.
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Discover other explosions of pleasure
Irène and Gérard stopped together. He smoked two packs a day, she was a late smoker, toasting her daily pack. Gérard was saturated with cigarettes, that was what forged his determination. Irène put up with it so that Gérard wouldn’t start over. And then, a small touch of pride pushed them, each one by his side, not to break in front of the other. So they found substitutes. “For several years, we ran, we swam, they say. We needed to let off steam.” Gérard, above all, has replaced cigarettes with physical activities: walking, gardening, etc. Irène compensated him with food.
A classic syndrome: most ex-smokers report eating and drinking more, as if to turn to other forms of pleasure, gentleness, or simply find other ways to reassure or soothe. “Before, when I felt that I was going to come off my hinges, I would light a cigarette, confesses Géraldine. Today, when exasperation takes over me, I take a deep breath. It is when I physically leave the room, like when I went to get my package of cigarettes, that I manage to recover my senses. I reproduce a movement, but it is aimless. It is much less effective. Suddenly, I discovered that I was angry.
Ex-smokers often find that certain character traits have changed. “Life without tobacco has made me more serious, less playful, less happy,” says Patricia. Reaching out to people, calming nerves, coping with difficulties.” On her part, Catherine acknowledges that her abstinence has led her to a more assertive side of her personality: “The cigarette allowed me to withstand the aggressiveness of others, the bad blows of fate. Feel feverish all the time. Today I feel much calmer. more relaxed, but also more determined. No false leads.” And he adds: “Curiously, I discovered that certain pleasures that I thought were linked to smoking, such as listening to music or sharing a meal with friends, were not at all. On the contrary, my “sensitive” life has taken on more depth and flavor, perhaps because I feel freer there.
A certainty, the memory of tobacco fades over time. Life rearranges itself and we savor our victory. No ex-smoker deliberately thinks about going back to smoking and suffering from this addiction again. “Quitting smoking brought me closer to others, underlines Géraldine. Before, I would move away every quarter of an hour from my children to go smoke my cigarette. The same goes for discussions at the end of dinner. Today, I no longer need to cut them because I am tormented by the urge to smoke.” Tobacco separates smokers from non-smokers. And there are more and more…
Smokers: four good reasons to quit
Life at the top of your lungs
All ex-smokers agree: quitting smoking is hard, but it’s really hard to win.
Get rid of cigarettes, most are horrified by the smell of cold tobacco emanating from smokers, their breath, their clothes, their ashtrays…
On the other hand, everyone gets excited about his recovered taste and smell.
Give up smoking lightens skin tone and makes hair shiniermore toned.
Forget about shortness of breath after climbing the stairs! After a few weeks, ex-smokers find a real physical tone. As a result, they often resume a sporting activity.
The best morning stretches to do when you wake up.
Waking up can be a challenge. You were probably in the middle of a big dream and now you have to go to work or school. Once you’re out of bed, it can be tempting to start your day without taking the time to do anything else. However, there are things worth doing in the morning, and one of them is stretching. Stretching not only wakes up your body, but can also help reduce stiffness and soreness later in the day. Here are five stretches you can do every morning for a dynamic and active day.
Reach the sky:
This stretch is exactly what it sounds like. Just raise your arms above your head and stretch your arms up toward the sky. You should feel a stretch in your shoulders, arms, and back. Hold this stretch for 10 to 15 seconds before lowering your arms back down to your sides.
Touch your toes:
Begin by standing with your feet hip-width apart. Slowly lean forward at the waist and touch your toes. If you can’t reach them, that’s okay: go as far as you can without rounding your back. You should feel a stretch in your hamstrings (the muscles on the back of your thighs). Hold this stretch for 10 to 15 seconds before gently returning to a standing position.
Begin by standing with your feet hip-width apart and arms at your sides. Raise your arms and wrap them around you in a big hug. You should feel a stretch in your upper back and shoulders. Hold this stretch for 10 to 15 seconds before releasing and returning to a standing position.
Take a turn:
Begin by standing with both feet on the floor and place one hand on each side of your waist, just above where your hips begin to curve in. Roll gently from side to side, moving only at the waist. Keep your knees forward throughout the stretch. You should feel a slight stretch in your chest and shoulders. Hold each side for 10 to 15 seconds before standing back up.
Begin standing with both feet on the floor and place one hand on each side of your waist, just above where your hips begin to curve in. Slowly lean to the side, moving only at the waist. Keep your knees forward throughout the stretch. You should feel a slight stretch in your chest and shoulder muscles. Hold each side for 15 seconds before standing back up.
Move your head.
When you wake up in the morning, your body may be a bit stiff. To relax your muscles and get your blood flowing, it’s a good idea to end your stretches with a nod. Begin by sitting up straight with your shoulders relaxed. Then gradually tilt your head to the left, holding this position for a few seconds. Then tilt your head to the right. Finally, turn your head clockwise, then counterclockwise. You should feel your neck muscles relax as you do this stretch. Head nods are a great way to start the day and will help you wake up feeling refreshed and ready to face the day.
I did not forget it !
Drinking two glasses of water is essential to rehydrate your body and reactivate your metabolism. In general, drinking water on an empty stomach helps flush out toxins that have built up overnight and gives your brain the hydration it needs to function properly.
These are all easy stretches that you can do every morning when you wake up! They will help you reduce stiffness and soreness later in the day while helping you wake up your body! Try incorporating them into your morning routine and see how you feel!
7 numbers to consider for iron health
We all know that to feel good and look good, you need to be healthy. To help you on your quest for wellness, we have compiled a list of 7 health numbers to memorize. Trust us, your body will thank you!
Eat at least 5 servings of fruits and vegetables a day.
The Centers for Disease Control and Prevention (CDC) recommend that adults eat at least five servings of fruits and vegetables a day. It may sound like a lot, but one serving is actually very small. For example, half a cup of cooked or raw vegetables or one cup of leafy green vegetables counts as one serving.
As for the fruit, a small apple or a banana is considered a serving. While five servings may sound like a lot, it’s actually not hard to achieve this goal if you make the effort to include fruits and vegetables at every meal.
Think of all the delicious possibilities available to you! Ripe mango for breakfast, crispy carrot for lunch, and steamed broccoli for dinner. Eating five servings of fruits and vegetables is not only healthy, but also incredibly delicious. So why not give it a try?
Get 30 minutes of moderate exercise 5 days a week.
Exercise is essential for maintaining good health. All it takes is 30 minutes of moderate exercise five days a week to reduce the risk of heart disease, stroke, and diabetes. It can also improve your mental health and help you better manage stress. Exercise doesn’t have to be expensive or time consuming. A quick walk in the park or a game of tennis is enough. And the benefits are worth it. Regular exercise can help you feel better, and it’s never too late to start. So get moving today and reap the rewards for your efforts tomorrow.
Drink 8 glasses of water a day.
Staying hydrated is essential for good health. This means drinking plenty of fluids throughout the day. Although there are many different drinks, water is the best option to quench your thirst and stay hydrated. In fact, according to the Mayo Clinic, adults should drink at least eight 12-ounce glasses of water a day. Water helps flush toxins from the body, transport nutrients to cells, and lubricate joints. In addition, it helps regulate body temperature and prevents dehydration, which can cause headaches, fatigue, and dizziness. When it comes to staying hydrated, water is the way to go.
Get a flu shot every 12 months.
According to the Centers for Disease Control and Prevention (CDC), “the flu vaccine is the best way to protect yourself against the flu.” The CDC recommends that everyone over the age of six months get a flu shot every year. The flu vaccine helps your body build immunity against the viruses in the vaccine. This helps your body fight infection if you are exposed to the virus. Influenza vaccines are safe and effective. They’re made from dead viruses, so they can’t give you the flu. If you have any concerns about getting a flu shot, talk to a health professional.
Limit alcohol consumption to 1 drink per day for women and 2 drinks per day for men.
Alcohol use can have a variety of health effects, both short and long term. In the short term, alcohol use can cause impaired judgment and coordination, slurred speech, and slowed reaction time. These effects can be dangerous in certain situations, such as driving a car or using machinery.
The long-term effects of alcohol use can include liver damage, heart disease, cancer, and cognitive decline. For these reasons, it is important to limit alcohol consumption to one drink a day for women and two drinks a day for men. This limits the risk of developing health problems due to excessive alcohol consumption.
It’s also important to note that the type of alcoholic beverage consumed can also play a role in health risks. For example, drinking hard liquor is more likely to cause liver damage than drinking beer or wine. Therefore, it is important to pay attention not only to the amount of alcohol consumed, but also to the type of alcohol consumed.
Sleep at least 7 hours a night.
Most people know the importance of a good night’s sleep, but may not realize how essential it is to their health and well-being. Adults need seven to eight hours of sleep a night, and children even more. Sleep helps the body repair and regenerate cells, reduces stress levels, and improves mood and concentration. Lack of sleep can lead to serious health problems, including obesity, heart disease, and diabetes. It can also increase the risk of accidents and injuries.
Visit your doctor for a checkup every 2 years.
Even if you feel healthy, it’s important to see your doctor for regular checkups. These appointments are an opportunity to evaluate possible health problems and detect them early. For example, a blood pressure test can help detect high blood pressure, which can lead to strokes or heart attacks if left untreated. Also, regular doctor appointments are an opportunity to build a relationship with a health care provider. This can be beneficial if you have questions or concerns about your health, or if you need treatment for an illness or injury.
Himalayan salt lamps: what benefit to expect?
Some people claim that Himalayan salt lamps can improve air quality, improve your mood, and help you sleep. However, there is little research to back up these purported health benefits. Himalayan salt lamps are decorative lamps that you can purchase for your home. They are carved from Himalayan pink salt and are believed to have various health benefits. In fact, proponents of salt lamps claim they can purify the air in your home, soothe allergies, improve your mood, and help you sleep. However, others question the merits of these claims. This article explores the evidence for Himalayan salt lamps and separates fact from fiction.
What are Himalayan salt lamps and why do people use them?
Himalayan salt lamps are made by placing a light bulb inside large chunks of pink Himalayan salt. They have a distinctive look and give off a warm pink glow when lit. Genuine Himalayan Salt Lamps are made from salt harvested from the Khewra Salt Mine, Pakistan. The salt from this region is said to be millions of years old and although it is similar to table salt, the small amounts of minerals it contains give it a pinkish colour. Many people choose to purchase Himalayan salt lamps simply because they like the look of them and enjoy the ambiance that pink light creates in their home. Others are seduced by its supposed health benefits.
How do Himalayan salt lamps work?
Salt lamps are said to be beneficial to health because they are “natural ionizers”, that is, they change the electrical charge of the circulating air. Ions are compounds that carry a charge because they have an unbalanced number of protons or electrons. They are naturally produced in the air when weathering occurs in the atmosphere. For example, waterfalls, waves, thunderstorms, natural radioactivity, and heat produce ions in the air. They can also be artificially created by commercially produced air ionizers. It is suggested that Himalayan salt lamps can produce ions by attracting water particles that evaporate as a salt solution when heated by the lamp, forming mostly negative ions.
However, this theory has not yet been proven. At present, it is not known if, if at all, salt lamps produce ions in significant amounts.
What are health claims and are they valid?
Himalayan salt lamps have three main health claims.
1. They improve air quality
Salt lamps are often claimed to improve the air quality in your home. More specifically, they are presented as beneficial for people suffering from allergies, asthma or diseases that affect respiratory function. However, there is currently no evidence that using a Himalayan salt lamp can kill potential pathogens and improve the air quality in your home.
The claim that they are good for people with respiratory problems may be based in part on the ancient practice of halotherapy. As part of this therapy, people with chronic respiratory conditions would benefit from a stay in salt caves due to the presence of salt in the air. Although some studies have shown that this practice may be beneficial for certain respiratory conditions, more quality studies are still needed. Also, tests with air ionizers, which emit high levels of negative ions, have not yet shown that they are beneficial for people with asthma or for improving respiratory function.
2. They can improve your mood
Another common claim is that Himalayan salt lamps can improve your mood. Some animal studies have shown that exposure to high levels of negative ions in the air can improve levels of serotonin, a chemical involved in mood regulation. However, older human studies looking at the psychological effects of air ionization found no consistent effects on mood or sense of well-being. However, the researchers found that people with depressive symptoms who were exposed to very high levels of negative ions reported an improvement in their mood. mood. However, the link found was not related to dose, which means that the improvement in people’s mood could not be explained by the dose they were receiving. Therefore, the researchers wondered if the link was causal. Also, salt lamps are highly unlikely to expose you to the large amount of negative ions used in these studies.
3. They can help you sleep
No studies have yet examined the effects of Himalayan salt lamps on sleep. However, a 2013 review on the effects of air ionization on relaxation and sleep found no evidence of a beneficial effect. So even if salt lamps do affect the air environment, it’s not clear if this has an effect on sleep patterns. The dim light from a Himalayan salt lamp can make you drowsy at the end of the day if you use it to replace bright electric lights. In fact, bright light before bed can slow the production of melatonin, the sleep hormone. However, this phenomenon is not specific to salt lamps and this theory has not been proven.
Do Himalayan salt lamps have any beneficial effects?
Although some of their health claims are not supported by science, Himalayan salt lamps may have other benefits.
Here are a few:
Salt lamps are attractive – if you like the way they look, they can be an attractive addition to your home.
They create a pleasant atmosphere: They could help create a relaxing environment that helps you relax.
These lights can help limit light at night: If you have trouble sleeping, using dim lights at night can help you fall asleep faster.
All in all, these points can make it a great addition to your home.
Health claims related to Himalayan salt lamps are not supported by evidence. Although they can be an attractive addition to a room and help create a relaxing environment.
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