戒烟的基本知识

By Mayo Clinic staff

  

Tobacco is a killer. Smokers and other tobacco users are more likely to develop disease and die earlier than are people who don't use tobacco. If you smoke, you may worry about what it's doing to your health. You probably worry too about how hard it might be to quit smoking. Nicotine is highly addictive, and to quit smoking — especially without help — can be difficult. In fact, most people don't succeed the first time they try to quit smoking. It may take more than one try, but you can stop smoking.

烟草是杀手，吸烟者和其他烟草使用者比不使用烟草的人更易患病，寿命也更短。如果你吸烟，你可能为烟草带来的健康危害而担忧，而同时，你也可能为戒烟的重重困难而担忧。尼古丁很容易上瘾，而戒烟——特别是在没有帮助的情况下戒烟——是很困难的。事实上，初次戒烟的成功率很低。你可能需要不止一次地尝试，但最终是可以戒掉的。

Take that first step: Decide to quit smoking. Set a stop date. And then take advantage of the multitude of resources available to help you successfully quit smoking. 

迈出第一步：决心戒烟。确定一个停止吸烟日期，然后利用众多可利用的资源来帮助自己成功戒烟。

Quit-smoking action plan

戒烟的行动计划

By Mayo Clinic staff

  

Now that you've decided to quit smoking, it's time to map out your quit-smoking action plan. One of the first steps of your quit-smoking action plan should be "Get support."

一旦你决心戒烟，就该制定出戒烟的行动计划。行动计划的第一步应该是“寻求支持”。

Support can come from family, friends, your doctor, a counselor, a support group or a telephone quitline. Support can also come from use of one or more of the medications approved by the Food and Drug Administration for smoking cessation.

支持可以来自家人、朋友、家庭医生、顾问、支援团或者电话戒除热线。支持也可以来自对一种或多种戒烟药物的使用，这些药物要通过美国食品及药品管理局认证。

Another key step in your quit-smoking action plan? Planning for challenges. For example, make a list of high-risk places you'll want to avoid when you start your quit-smoking plan. Think of other places to go where smoking isn't allowed, such as a shopping mall, a museum or movie theater. 

另一个戒烟行动计划的关键步骤是什么？那就是计划如何应对挑战。举例来说，你可以列出地点清单，哪些地点在戒烟期间是要避免前往的，而应该去哪些不允许吸烟的地点，诸如购物中心、博物馆或电影院。

Living smoke-free

无烟生活

By Mayo Clinic staff

  

What does living smoke-free mean? Living smoke-free is your opportunity to live a healthier and probably longer life. By the end of your first year, your risk of heart attack decreases by half. By five years it's almost the same as someone who never smoked. Living smoke-free can also mean better quality of life — with more stamina and a better ability to appreciate tastes and smells.

无烟生活意味着什么？无烟生活能给予你机会，去享受更健康更长久的生活。第一年无烟生活结束时，你罹患心脏病的风险会减半。第五年结束时，一切状况几乎变得和从未吸过烟的人一样。无烟生活也意味着更高的生活质量——体力会增强，嗅觉和味觉能力也会明显改善。

But living smoke-free doesn't mean living stress-free. In fact, smokers often cite stress as a reason for relapsing. Instead of using nicotine to help cope with stress, you'll need to learn new ways to cope. Be proactive. You can find out more about stress management online or at the library. For more help, talk with your doctor or a mental health provider.

然而，无烟生活并不意味着无压力生活。事实上，吸烟者常常把压力作为复吸的理由。不要把尼古丁作为减轻压力的手段，学着用用新方法来解决压力问题。要积极主动，去网上或图书馆寻找更多管理压力的方法。欲寻求进一步的帮助，和你的医生或心理健康辅导员谈谈。

小广告：这是Mayo健康指南项目组的又一话题：戒烟。分为戒烟的基本知识、戒烟的行动计划和无烟生活三个方面，原文即将放出，期待您的加入！链接：http://pro.yeeyan.org/mayo-healthy-guidelines