HELP
YOUR PATIENTS
For further information please refer to MOH anti-smoking campaign website http://athkauae.ae
CV/ATA/19/03/13/PM
STOP SMOKING
Why quit? Smoking cessation is beneficial, Not only, for your health, but also for multiple other reasons
It is never too late to quit smoking? It does not matter how many cigarettes you smoke, or even how long you’ve been smoking for, it’s never too late quite. After you’ve quite the benefits will be felt immediately.
Do not be a slave to tobacco
Find the inner calm
Physical dependence on tobacco disappears on average within a few weeks, even if psychology it takes several months. Just think of the pleasure of leaving the house without the need to check if you have enough cigarettes!
When a person is smoking, there heart beat quickens and his blood pressure increases. With smoking cessation, the stimulating effect of nicotine begins to disappear.
The benefits of stopping tobacco starts In a few hours your blood pressure and heart beat will return to normal, your lungs get cleaner and you become better oxygenated! In addition, your body is freed from all traces of nicotine.
In a few days Your ability to taste and smell improve. Your breathing is pleasant because your lungs begin to relax. You feel fitter and the energy is back!
Find good looks
Preserve your housing
With smoking cessation you will begin to look better, wrinkles will become less marked and teeth will be white. You will also notice that you’re breathe becomes more pleasant and even your voice will be clearer.
A smoking cessation preserves your home smell and appearance. The tobacco odor that sticks in windows, walls and furniture and turns tissues and cloth into yellowish color becomes just a memory. Your home will have a fresher smell and cleaner appearance.
Save money
In a few months you begin to cough less and you have more energy. Walking becomes easier and you will be able to complete more activities.
In few years After 1 year, the risk of heart attack is halved. After 5 years, the risk of lung cancer decreases almost half. After 10 to 15 years, life expectancy becomes identical to people who have never smoked.
When taking into account the cost of smoking, smoking cessation will save you a lot of money!
Source: Tobacco Info Service (http://www.tabac-info-service.fr/jarrete-de-fumer/le-jour-j/les-effets-benefiques-de-larret)
Source: Tobacco Info Service (http://www.tabac-info-service.fr/ jarrete-de-fumer/le-jour-j/les-effets-benefiques-de-larret)
HELP
YOUR PATIENTS
TO GET ON A BALANCED DIET WITHOUT
CV/ATA/22/03/13/PM
LOSING APPETITE!
Yes to a better diet...
but how?
Having mixed and balanced meals is essential and helps to protect your cardiovascular system.
Meat, poultry, dairy, fish and eggs. 1 to 2 times per day Did you know?
Eating fish regularly, at least 2 times per week, can protect you against cardiovascular diseases.
Tip: T o diversify your cooking methods: try
toasting, roasting, steaming, braising...
Consume the following regularly Fruits and vegetables
Reduce your consumption of:
At least 5 servings of fruit and vegetables every day. Tip : U se a fruit that is in season (apple, pear,
Added fat
Bread, potatoes, pasta, cereals and pulses (rice, semolina...)
Products high in sugar
Tip: R eplace cooking with butter by cooking with olive or canola oil
clementine) for your snacks.
at every meal depending on your appetite
Did you know ?
It is better to consume whole bread than whitebread.
Milk and dairy products (yoghurt) 3 per day Did you know ?
The harder the paste that the cheese is made from the richer in calcium it is (but also in fat).
Water at least 1.5 L/day
Did you know?
One litre of soda contains the equivalent of 15 to 25 cubes of sugar and a can contains 6 to 8. It is always therefore advisable to stick to diet drinks.
Alcoholic drinks Did you know?
Calories contained in alcohol greatly contribute to weight gain.
Salt Tip: D o not add more salt to your dishes, cook
with little or no salt and give preference to food with low salt content.
Did you know ?
Tap water is perfectly controlled and therefore is guaranteed to be healthy.
Health comes with a balanced diet. PNNS guide; www.mangerbouger.fr/pnns
Eat a bit of everything, but in reasonable quantities!
HELP
YOUR PATIENTS
TO REDUCE
CV/ATA/21/03/13/PM
THEIR SALT INTAKE
Food rich in salt • Some biscuits, cakes, rusks, cereals, bread, Viennese pastries • Slightly salted butter • Cooked pork meats and ham.
To reduce your salt intake Food with low salt content
• Cooked dishes • Some aerated water (Na+ < 50 mg/l) • Baking powder
Do not add more salt to your dishes, cook with little or no salt and give preference to food with low salt content
• Shellfish, crustaceans, smoked salmon • Cheese • Mustard, ketchup, mayonnaise, olive, anchovy, gherkin, prepared sauce, stock cube • Canned fish and vegetables • Packet and carton soup • Snack biscuits
Where can i find 1gm of salt?
• Fresh or frozen natural meat or fish * • Oils, margarine, unsalted butter, fresh cream • Eggs * • Milk and dairy products • Biscuits, sponge … • Pasta, rice, potatoes * • Sugar and sugar-containing products • Fresh fruits, compote, syrup fruits
• 6 oysters (without water)
• Spices and seasoning • Fresh or frozen natural vegetables *
• 1 croissant • 2 and 1/2 sardines in oil
• Home-baked cakes * • Home-made soup * • Dried fruit
• 80 g of bread
• Salt-free bread and rusks
• 1 sachet of salt of 1 g
• T ea, coffee, mineral or fresh water, some aerated water (Na+ < 50 mg/l)
• 15 Shrimps cooked without salt
• Pulses • Naturally cooked dishes *
• 1/2 litre of mussels cooked without salt • 1 slice of ham (50 g) • 40 g of cheese • 1 sausage Source: Tobacco Info Service (http://www.tabac-info-service.fr/jarrete-de-fumer/le-jour-j/les-effets-benefiques-de-larret)
* The food is cooked without salt.
HELP
YOUR PATIENTS
CV/ATA/20/03/13/PM
TO EXERCISE EFFORTLESSLY!
Do exercises
Do exercises Physical activity protects your health and keeps you in good shape. Always remember that any physical activity is good for us.
Here are a few tips to help you easily include 30 minutes of physical activity in your daily routine: Doing Housework is also considered as a physical activity: • Washing the dishes, ironing, doing the dusting. • Vacuum-cleaning. • Washing the panes or the car.
Walk whenever you get the opportunity:
Leisure Activities
•G et off one stop or station earlier from the bus, tram or underground and finish your journey on foot.
Devote some time to leisure activities: • Gardening (pick up leaves, water plants etc.). • Register in a club for aquaerobics, golf, bowling. • Tinkering. • Increase outings, walks in the forest avoid staying seated too often.
• U se the stairs rather than the lift whenever possible.
• R educe how much you use your car for short distances (go to the bakery or to the market on foot etc.).
Source: Tobacco Info Service (http://www.tabac-info-service.fr/jarrete-de-fumer/le-jour-j/les-effets-benefiques-de-larret)
(1) Health comes with activity. PNNS guide; www.mangerbouger.fr/pnns