{"id":1695,"date":"2019-10-07T17:50:51","date_gmt":"2019-10-07T16:50:51","guid":{"rendered":"https:\/\/www.healthy-heart.org\/dbaj-o-zdrowie-swojego-serca\/palenie\/"},"modified":"2025-07-22T10:13:07","modified_gmt":"2025-07-22T09:13:07","slug":"palenie","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/pl\/dbaj-o-zdrowie-swojego-serca\/palenie\/","title":{"rendered":"Palenie"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-619 alignright\" src=\"https:\/\/cdn-endpoint-prev.azureedge.net\/healthy-heart\/2019\/07\/iStock-811322566-350x233.jpg\" alt=\"\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-811322566-350x233.jpg 350w, https:\/\/cdn-endpoint-prev.azureedge.net\/healthy-heart\/2019\/07\/iStock-811322566-2048x1365.jpg 2048w, https:\/\/cdn-endpoint-prev.azureedge.net\/healthy-heart\/2019\/07\/iStock-811322566-659x439.jpg 659w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-811322566-200x133.jpg 200w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-811322566-768x512.jpg 768w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-811322566-1024x683.jpg 1024w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-811322566-1536x1024.jpg 1536w, https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-811322566-696x464.jpg 696w\" sizes=\"auto, (max-width: 350px) 100vw, 350px\" \/><\/p>\n<p>Na \u015bwiecie jest ponad miliard palaczy, z czego 80% mieszka w krajach o niskich i \u015brednich dochodach. Ka\u017cdego roku palenie zabija pi\u0119\u0107 milion\u00f3w ludzi, a palenie bierne \u2013 600&nbsp;000. R\u00f3wnie znacz\u0105ce i coraz wy\u017csze s\u0105 wydatki na opiek\u0119 zdrowotn\u0105 w przypadku chor\u00f3b zwi\u0105zanych z paleniem tytoniu. Palenie kosztowa\u0142o gospodark\u0119 europejsk\u0105 w 2009 roku ponad 500 miliard\u00f3w euro.<\/p>\n<p>Pomimo znacznego spadku zachorowalno\u015bci na choroby uk\u0142adu kr\u0105\u017cenia w ostatnich 30 latach, palenie jest nadal g\u0142\u00f3wn\u0105 przyczyn\u0105 \u015bmierci na ca\u0142ym \u015bwiecie. Wi\u0119kszo\u015bci chor\u00f3b uk\u0142adu kr\u0105\u017cenia mo\u017cna unikn\u0105\u0107. Zdrowy tryb \u017cycia mo\u017ce zapobiec ponad 80% przypadk\u00f3w chor\u00f3b uk\u0142adu kr\u0105\u017cenia.<\/p>\n<p>Decyzj\u0119 o rzuceniu palenia warto jest dobrze zaplanowa\u0107. Istniej\u0105 bowiem metody u\u0142atwiaj\u0105ce przej\u015bcie tego trudnego procesu.<\/p>\n<ul>\n<li>Warto powiedzie\u0107 rodzinie i znajomym o swoim zamiarze rzucenia palenia, ustali\u0107 termin ca\u0142kowitego odstawienia tytoniu, a w dniach go poprzedzaj\u0105cych postara\u0107 si\u0119 ograniczy\u0107 liczb\u0119 wypalanych papieros\u00f3w.<\/li>\n<li>Porozmawiaj z lekarzem o wsparciu procesu rzucania palenia lekami lub preparatami nikotynozast\u0119pczymi.<\/li>\n<li>Pomocne bywa te\u017c uczestnictwo w grupowej sesji rzucania palenia lub zwr\u00f3cenie si\u0119 w tej sprawie po pomoc do specjalisty.<\/li>\n<li>Zast\u0105pienie na\u0142ogowego palenia wi\u0119ksz\u0105 ilo\u015bci\u0105 \u0107wicze\u0144 fizycznych przyniesie w ci\u0105gu kilku tygodni popraw\u0119 samopoczucia i zapobiegnie przybieraniu na wadze.<\/li>\n<li>Pragnienie zapalenia papierosa trwa zazwyczaj od 3 do 5 minut. Je\u015bli wytrzymasz te kilka minut, jeste\u015b na dobrej drodze, by w og\u00f3le nie zapali\u0107 tego papierosa. Pomog\u0105 ci w tym 4 poni\u017csze zasady.\n<ul>\n<li>Od\u0142\u00f3\u017c na p\u00f3\u017aniej: poczekaj co najmniej 3 minuty; potrzeba zapalenia papierosa minie<\/li>\n<li>Napij si\u0119 czego\u015b: wody lub soku<\/li>\n<li>Odwr\u00f3\u0107 uwag\u0119: odejd\u017a od danej sytuacji i zr\u00f3b co\u015b innego<\/li>\n<li>G\u0142\u0119boko oddychaj: wdychaj powietrze powoli i g\u0142\u0119boko nosem, a wydychaj ustami.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Pami\u0119taj, \u017ce wcze\u015bniejsza pora\u017cka nie oznacza, \u017ce nie odniesiesz sukcesu kolejnym razem \u2013 wi\u0119kszo\u015b\u0107 palaczy potrzebuje kilku podej\u015b\u0107, aby definitywnie rzuci\u0107 palenie.<\/p>\n<p>Najskuteczniejszym sposobem na zmniejszenie ryzyka zawa\u0142u u palaczy jest pozbycie si\u0119 na\u0142ogu. Ryzyko mo\u017cna dodatkowo obni\u017cy\u0107 poprzez <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/physical-activity\/\">aktywno\u015b\u0107 fizyczn\u0105<\/a>, <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/heart-friendly-diet\/\">zbilansowan\u0105 diet\u0119<\/a>, utrzymywanie <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/keeping-a-healthy-weight\/\">prawid\u0142owej wagi<\/a> oraz kontrolowanie <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/cholesterol\/\">poziomu cholesterolu<\/a> i <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/blood-pressure\/\">ci\u015bnienia krwi<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na \u015bwiecie jest ponad miliard palaczy, z czego 80% mieszka w krajach o niskich i \u015brednich dochodach. Ka\u017cdego roku palenie zabija pi\u0119\u0107 milion\u00f3w ludzi, a palenie bierne \u2013 600&nbsp;000. R\u00f3wnie znacz\u0105ce i coraz wy\u017csze s\u0105 wydatki na opiek\u0119 zdrowotn\u0105 w przypadku chor\u00f3b zwi\u0105zanych z paleniem tytoniu. Palenie kosztowa\u0142o gospodark\u0119 europejsk\u0105 w 2009 roku ponad 500 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":624,"parent":1680,"menu_order":7,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"class_list":["post-1695","page","type-page","status-publish","has-post-thumbnail","hentry","category-dbaj-o-zdrowie-swojego-serca"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Palenie - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"Palenie jest najwi\u0119kszym czynnikiem ryzyka zawa\u0142u serca. 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