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Table of Contents
 1. Addictive Habits
 2 Addiction
 3. Smoking
 4. Alcohol
 5. Drugs
 6. Muscular Strength, Muscular Endurance and Flexibility
 7. Obesity>
ADDICTIVE HABITS
• A habit is defined as a way of behaving that is
repeated so often it no longer involves conscious
thought.
• Habit may be an addiction: Both good and bad
habits can be addictive in nature. When someone eats
a favorite cereal for breakfast every morning, that
person has established a good habit but one could
argue that he was addicted to that cereal.
Addiction
 It is most commonly defined as dependence on
harmful, habit-forming drugs.
 In fact, many people come into contact with some
kind of addiction every day or are addicted to some
substance they might consider benign (harmless).
Common Characteristics
of Addictive Behavior:
 When you are addicted to smoking / alcohol / drugs
you may note any of the following when you do not
take the substance.
 SYMPTOMS
 Physical
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Poor energy/fatigue
Stomach pains
Nausea
Weight loss
Common Characteristics
of Addictive Behavior:
 SYMPTOMS
 Psychological
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Sleeping problems
Trouble concentrating
Increased anxiety
Decreased appetite
Depression
Smoking
 It is inhaling of smoke from burning tobacco, a dried
leaf used in cigarettes into the lungs.
 Addiction to smoking means that an individual has
formed an uncontrollable dependence on cigarettes to
such a point that stopping it would cause severe
emotional, mental and physical reactions.
What happens when one
smokes?
 Within 10 seconds of first inhalation nicotine passes
into the blood, and acts on the brain cells by crossing
their protective barrier.
 It provides an immediate psychological kick as it
causes the release of epinephrine from the adrenal
cortex which stimulates the central nervous system
and increases the heart rate and blood pressure.
 Thirty minutes after cigarette smoking, the brain
undergoes nicotine depravation and it adapts to
accommodate nicotine by creating more nicotine
receptors and the situation demands more nicotine.
What happens when
one smokes?
 As a result, a smoker feels normal with nicotine
flooding receptors and abnormal without it.
 Nicotine withdrawal causes dramatic mental
dysfunction. Furthermore, with regular use of tobacco
there is an accumulation of nicotine in the body which
remains for several hours.
Smoking: Bad Effects
on Your Body
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With each Cigarette
4000 different chemical compounds
200 poisonous substances
40 cancer causing substances
Nicotine drops skin temperature and one cigarette drops the
temperature of fingers and toes as much as 150F. This may cause
blood clots in blood vessels to develop.
 Very Damaging Toxic Substances
 Tar, Nicotine, and Carbon Monoxide (accumulation of carbon
monoxide in the blood can cause death - it is a lethal gas).
 Other toxic chemicals in tobacco smoke include arsenic,
formaldehyde, ammonia, lead, benzene, and vinyl chloride.
What You Get Through
Regular Smoking:
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Death at least 10 – 15 years early
1.7 times more likelihood of cardiac death
12 times more likelihood of developing cancer
9 out of 10 requiring bypass operations are smokers/ ex-smokers
Nicotine increases the amount of cholesterol in the blood, which may
cause the arteries to clog up
Blood pressure increases which causes strokes and heart attacks
Smoking causes an acid taste in the mouth and contributes to the
development of ulcers
Couples who smoke have more infertility problems than couples who
are non-smokers
Couples who smoke have children with low IQ
Smokers have 25% more sick days per year than non-smokers
Smoking also affects your appearance by causing thick and rough skin
5 - Steps to Quit
Smoking
 Step 1 Take a look at your smoking habits. Make a chart
and mark down on it every cigarette you smoke in 24
hours, including the first cigarette you smoke in the
morning, the one you automatically light up with a cup of
coffee or a drink, and the ones you smoke while on break.
Keep monitoring your cigarette use for 3 weeks.
 Step 2 Write down all of the reasons why you want to stop
smoking—for example, to get rid of your smoker’s cough
and to stop exposing your family to secondhand smoke.
 Step 3 Set a date by which you intend to quit smoking.
Announce the date to all of the people you know and ask
them to help you in your effort so they can support you if
you lose your resolve.
5 - Steps to Quit
Smoking
 Step 4 Ask your doctor about Nicotine Replacement
Therapy using nicotine gum, a nicotine patch, a
prescription nicotine inhaler, or prescription medication to
help you quit smoking. Bupropion which does not contain
nicotine can help a patient resist the urge to smoke.
 Step 5 When you quit smoking, you probably will feel like
eating more often and may gain a few pounds. Don’t stop
yourself from eating when you feel tense during the first
few weeks; it will be hard enough to stay away from
cigarettes.
 Stay away from places and situations, such as with friends
that you associate with smoking. Sit in the nonsmoking
section of restaurants.
Recommendations to
help you quit smoking
 Drink plenty of water. Your most intense cravings for
nicotine will subside after about 8 weeks, when you can
resume your usual eating pattern.
 When you quit smoking, you remove an important source
of pleasure and a way to reduce stress from your daily
routine.
 You need to replace the nicotine with something else that
gives you pleasure and deal with your stress in more
positive ways, maintaining your focus on negative reasons
for quitting, and embrace your new healthy lifestyle
positively, without guilt for your past smoking habit.
Alcohol
Prohibited in Islam”
 It also increases the level of cholesterol and fat in the
blood. It is a poison for diabetic patients.
 Alcohol, when it affects the nervous system, decreases
the fear of danger and this encourages risk taking
behaviors.
 That is why people who consume lots of alcohol before
hand commit crimes or engage in anti-social activity.
Alcohol: Bad Effects
on your Body
 Mild intoxication can cause feelings of warmth, flushed
skin, impaired judgment, and decreased inhibitions.
 Deeper intoxication can cause a slowing of reflexes and
more obvious about impaired judgment and inhibitions.
Slurred speech, double vision, dehydration and memory
and comprehension loss can follow.
 Heavy drinkers can experience vomiting and the inability
to stand on their own. Blackouts are not uncommon. Coma
and death are possible results of excessive drinking.
Long-Term Effects of
Alcohol Abuse
 Liver diseases and liver cancer. These are usually fatal.
 Higher rates of peptic ulcers, pneumonia and cancer of the
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upper digestive and respiratory tracts.
Heart and artery disease and tuberculosis.
Temptation for suicide more than in the rest of the
population.
Fetal alcohol syndrome (FAS) is a condition that drinking
mothers pass on to their infants.
Pregnant women should not drink alcohol at all. Fatal
alcohol syndrome (FAS) is the leading cause of birth
defects.
12 Steps Philosophy to
Treat Alcoholism
 We admitted we were powerless over alcohol—that
our lives had become unmanageable.
 Came to believe that a Power greater than
ourselves could restore us to sanity.
 Made a decision to turn our will and our lives over
to the care of Allah, as we understood Him.
 Made a searching and fearless moral inventory of
ourselves.
 Admitted to Allah, to ourselves and to another
human being the exact nature of our wrongs.
 Were entirely ready to have Allah remove all these
defects of character.>
12 Steps Philosophy
to Treat Alcoholism
 Humbly asked Him to remove our shortcomings.
 Made a list of all persons we had harmed, and became willing to
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make amends to them all.
Made direct amends to such people wherever possible, except
when to do so would injure them or others.
Continued to take personal inventory, and when we were wrong,
promptly admitted it.
Sought through prayer and meditation to improve our conscious
contact with Allah, as we understood Him, praying only for
knowledge of His Will for us and the power to carry that out.
Having had a spiritual awakening as the result of these steps, we
tried to carry this message to alcoholics and to practice these
principles in all our affairs.<
Drugs
Taking Drugs is Prohibited
in Islam
 A drug is defined as a chemical or a substance that
produces a therapeutic and non therapeutic effect in
the body.
 When a drug is taken by a healthy person for the sake
of seeking pleasure and not on medical advice it is
called drug abuse.
Causes of drug
addiction
 Curiosity, experimentation, peer pressure or desire to
be a part of the group leads to addiction, apart from
having a sense of relaxation and pleasure.
 There is a numbing effect that helps to ease physical
and emotional pain.
 The repeated use of addictive drugs brings in dramatic
changes in structure and function of the brain in
destructive ways that result in compulsive drug use.
Drug Abuse
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Carelessness about personal grooming
Tiredness or depression
Loss of interest in hobbies and favorite activities
Hanging with new friends
Hostile or uncooperative behavior
Low grades/poor attendance
Withdrawn from family
Increased heart rate and blood pressure
AIDS through shared needles
Sleeplessness
Sudden mood changes and low self esteem
Poor judgment
Negative attitude
Serious Medical
Effects
 The person enjoys euphoria and tries to repeat the use
again and again.
 He tries to stop the use of drug but cannot stop it as
the brain demands the drug.
 The drug use becomes compulsive and results in
addiction.
Precaution and
Treatment
 Never fall prey to drugs.
 Avoid meeting friends involved in drug abuse,
emotional distress, and the advertisement and media
influence.
 Drug abuse can be successfully treated but should be
started early and there should not be any delay in
treatment.
 Information should be sought from the various
organizations involved in drug abuse treatment
Muscular Strength &
Endurance
 Muscular Strength is the capacity of a muscle to exert
force against a resistance. Muscular strength is also
defined as the ability of your body's muscle to generate
force in a short period of time.
 Muscular endurance is the ability of a muscle or
group of muscles to sustain repeated contractions
against a resistance for an extended period of time. It
is also defined as the capacity of a muscle to exert a
force repeatedly over a period of time. Example:
push-up, pull-up, sit-up etc.
The benefits of a strength
training program
 Improved body composition, muscle growth, and metabolism. Effectively
designed strength training programs stimulate muscle growth, burning
additional calories and lowering the amount of fat on the body.
 Improved physical functioning. The neuromuscular adaptations to strength
training enable one to perform tasks with less physiological stress.
 Decreased risk for osteoporosis and osteoarthritis. Weight training will increase
bone density. Increased bone density reduces the chances of bone fractures and
bone degeneration. Additionally, strengthening joints and muscles supporting
the joints can reduce joint pain and inflammation significantly.
 Improved flexibility. Optimal musculoskeletal function maintains an adequate
range of motion in all joints. This is of particular importance to the lower back
region, where lack of flexibility from insufficient activity or poor posture
increases the risk of chronic low back pain.
Flexibility
 Benefits of stretching:
 Stretching can reduce an athlete’s risk of joints sprain or
muscle strain.
 Stretching can increase an athlete’s mental and physical
relaxation.
 Stretching can maximize an athlete’s performance of skilled
movements.
 Stretching can reduce an athlete’s risk of back problems.
 Stretching can reduce an athlete’s muscular soreness.
 Stretching can reduce an athlete’s muscular tension.
 Stretching can enhance an athlete’s physical fitness and
appearance.
 Stretching can enhance good joint mobility.
 Stretching can enhance and maintain good postural
alignment and graceful body movement.
Methods of
Stretching
STATIC STRETCHING
 It is a slow, sustained stretching which is most frequently
used and recommended for flexibility programs. Muscles
are generally lengthened through the joints’ full range of
motion until an end position is held for a few seconds; this
is the safest method.
DYNAMIC or BALLISTIC STRETCHING
 Athletes mainly use this as it has a jerky, rapid, and bouncy
movement, which provides the force to lengthen the
muscles. It is very dangerous as small muscles tear.
Obesity
 Overweight and obesity are defined as abnormal or
excessive fat accumulation that presents a risk to
health.
 A crude population measure of obesity is the body
mass index (BMI), a person’s weight (in kilograms)
divided by the square of his or her height (in meters).
 A person with a BMI of 30 or more is generally
considered obese. A person with a BMI equal to or
more than 25 is considered overweight.
BMI Categories
 Underweight
 Normal weight
 Overweight
 Obese
: < 18
: 18 to 24.9
: 25 to 29.9
: Above 30.
 The BMI is determined when the weight in kilograms
is divided by height in meters squared. >
HEALTH
CONSEQUENCES OF
OBESITY
 Cardiovascular disease (mainly heart disease and
stroke) – already the world’s number one cause of
death, killing 17 million people each year.
 Diabetes – This has rapidly become a global epidemic.
WHO projects that diabetes deaths will increase by
more than 50% worldwide in the next 10 years.
 Musculoskeletal disorders – especially osteoarthritis.
 Some cancers (endometrial, breast and colon.
HOW CAN OVERWEIGHT AND
OBESITY BE REDUCED?
 Achieve energy balance and a healthy weight
 Limit energy intake from total fats and shift fat
consumption away from saturated fats to unsaturated
fats
 Increase consumption of fruits and vegetables, as well
as legumes, whole grains and nuts
 Limit the intake of sugars
 Increase physical activity - at least 30 minutes of
regular, moderate-intensity activity on most days.
More activity may be required for weight control
Other Health Risks
of Obesity
 There are many health risks of obesity and some of them
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are:
Impairment of cardiac function
Hypertension, diabetes, renal disease
Gallbladder disease, pulmonary disease
Osteoarthritis, degenerative joint disease and gout
Cancer, problems in administration of anesthetics during
surgery
Abnormal plasma lipid and lipoprotein concentration
An enormous psychological burden
Surgical complications, back pain, accident proneness
Varicose veins, Hiatus hernia
Postoperative problems, breathlessness, stroke
Management of
Obesity
 Family involvement
 Dietary changes in eating habits, shopping practices
and types of food for the whole family will support a
child’s ability to self-regulate his or her food intake
with a low calorie diet
 Increased physical activity, decreased sedentary
behavior and enhanced physical activity (both planned
and incidental/lifestyle) is an important component
 Behaviors modification
 Drug therapy and obesity (bariatric) surgery