Download ADDICTIVE HABITS - KFUPM Resources v3

 It
Addiction
is most commonly defined as
dependence on harmful, habit-forming
drugs.
 When you are addicted to some
substances or addictive behavior, that
can generate a powerful feeling that life
without the use of that substance , they
suffer some physical or mental
discomfort.
Why Addictions Hard to Beat ?
 The answer lies in the chemical reward
mechanisms that human brain uses to
motivate itself to act and learn.
 The excitement is produced by dopamine, a
natural brain chemical which raises the
emotional level like cocaine effect;
&
 A warm feeling of satisfaction occurs when
brain produces endorphine which has the
effect of heroine.
Characteristics of Addictive
Behavior
SYMPTOMS
Physical
Psychological
Poor Energy
Sleeping problem
Stomach Pain
Trouble in Concentrating
Nausea
Increased Anxiety
Weight Loss
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
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blood, and acts on the brain cells.
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.
30 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.
As a result, a smoker feels normal with nicotine and
abnormal without it.
Furthermore, with regular use of tobacco there is an
accumulation of nicotine in the body which remains for
several hours.
Nicotine withdrawal causes dramatic mental dysfunction
Smoking: Bad Effects on Your Body
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.
Normal lungs X Smoking lungs
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
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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.
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.
If you quit smoking !!!
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.
Words
 ANXIETY
 APPETITE
 DEPENDENCE
 DEPRESSION
 HARM
 NAUSEA
 DOPAMINE
ALCOHOL
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
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fatal.
Higher rates of peptic ulcers, pneumonia and cancer
of the 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
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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.
Humbly asked Him to remove our shortcomings.
Made a list of all persons we had harmed, and became willing to 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
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
 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
 The ability of a muscle or muscle group to
sustain repeated contractions against a
resistance for an extended period of time.
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.
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Improved physical functioning. The neuromuscular adaptations to strength
training enable one to perform tasks with less physiological stress.
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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.
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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
What is ‘flexibility’??
 It is simply
‘the ability of a joint to
stretch in its full range’.
Benefits of stretching:
 Stretching can reduce an athlete’s risk of joints sprain or
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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.
PROPRIOCEPTIVE NEURO MUSCULAR
FACILITATION ( PNF)
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Mainly used by elite athletes
 A muscle group is passively stretched, then
contracts isometric ally against resistance
while in the stretched position, and then is
passively stretched again through the
resulting increased range of motion
Obesity
 Overweight and obesity are defined as
abnormal or excessive fat accumulation that
presents a risk to health.
 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.
The Multiple Causes of Obesity
How Did We Get So Fat?
 Eating more and
exercising less.
 Refined
carbohydrates.
 Media and food
marketing.
What is BMI ?????
 Body Mass Index
 BMI = Weight (kg)
………………..
Height2 (in Meter)
BMI Categories
 Underweight
 Normal weight
 Overweight
 Obese
: < 18
: 18 to 24.9
: 25 to 29.9
: Above 30
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.
Other Health Risks of Obesity
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There are many health risks of obesity and some of them 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
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
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
 Behaviour modification
 Drug therapy and obesity (bariatric) surgery
Exercise prescription
The exercise programme depends upon the size,
sex of an individual.
When an exercise programme given by an obese
person after a well medical check up.
•Walking
•Jogging
•Swimming
•Aerobic Exercise
Walking…
 For beginnersapproximately 15 to
30 minutes, 3 to 4
session per week
 Others- approximately
30 to 40 minutes, 3 to
4 session per week
Jogging…
 For beginners-
approximately 5 to 10
minutes, 3 or 4
session per week
 Othersapproximately 20 to
30 minutes, 3 or 4
session per week
Swimming…
Approximately 3 to 10 minutes 3 or 4 session
per week
Aerobics Exercises…
Approximately 30 to 45 minutes, 3 or 4
session per week
YOU ARE NOT LATE…..
BETTER LATE THAN NEVER….
BEST OF LUCK…..