I make measures to avoid second-hand smoke every year, ask myself to smoke as little as possible, and evaluate myself every week. To put it simply, I try not to go into smoking places, stay in smoke-free areas as much as possible during working hours, write smoke-free blogs and so on.

It's okay not to smoke, but sometimes you need to send cigarettes to others in business. When everyone in a system knows that you don't smoke, they naturally won't look down on you because you don't smoke.

As for quitting smoking, we have been trying to promote it, but the current special system in our country limits us, but we believe that we will be healthy and smoke-free tomorrow! This is the general trend of history, and no one can change it!

Five years after graduation, our country has made no substantial progress in tobacco control. At present, it may rank second to last in the world. If you want to stick to your idea of a smoke-free life, you need to be mentally prepared and don't quarrel with your colleagues because of secondhand smoke. My biggest problem is that I can tolerate second-hand smoke in the office and often fight outside. I can directly take the resolution adopted by the Conference of the Parties to the Framework Convention on Tobacco Control yesterday as me.

20 10 measures to avoid second-hand smoke:

Article 1: smoke-free declaration

Please give me a complete right to breathe, because everyone has the right to breathe freely and healthily!

Please give me a complete right to breathe, because all spaces are public places except private places, and no one has the right to pollute the environment of public places, restrict others' normal breathing and endanger others' health by smoking or in any other way!

Smoke-free consciousness Scientific evidence clearly proves that secondhand smoke will not only make us suffer from various chronic respiratory diseases, such as pharyngitis, bronchitis, rhinitis, oral mucositis, gingivitis, etc., but also greatly increase the risk of various cancers, cardiovascular and cerebrovascular diseases and other diseases in various parts of the body, thus increasing the burden on ourselves, families and society. Therefore, we are determined to take the strictest measures to reduce or even avoid the harm of second-hand smoke from New Year's Day.

In view of the fact that there is no safety standard for secondhand smoke, and considering the serious health consequences of heavy exposure to secondhand smoke in 2009-the recurrence of chronic rhinitis and pharyngolaryngitis that were completely cured by strict control of secondhand smoke many years ago, and the trend of further aggravation, Smokeless is determined to give up the minimum standard that secondhand smoke should not exceed 15 minutes every day, and implement the 100% smoke-free life plan one year in advance-to ensure that there is no indoor air full of secondhand smoke. Strive to realize the first smoke-free year of smoke-free dream before the end of 20 10!

For the implementation of the smoke-free 20 10 plan, please visit the Voice of Tobacco Control Forum:

Article 2: Smoke-free publicity

In order to ensure the early realization of 100% smoke-free life, smoke-free will further strengthen tobacco control publicity:

1. Necessary tools for tobacco control: hand-painted smokeless propaganda masks, pamphlet "Doctors Help You Quit Smoking", a series of policies to control tobacco epidemic, and some other tobacco control materials. Because these things can't meet the needs of smokeless, it is necessary to make spare smokeless propaganda masks and actively look for special smokeless propaganda masks or smokeless propaganda gas masks. If necessary, buy a smokeless publicity dress to maximize publicity.

2, in order to smoke-free dream, should make proper use of free time for tobacco control propaganda:

(1) tobacco control data management: in the future, we will mainly sort out tobacco control data focusing on tobacco health early warning and smoke-free environment, and release the contents that can be released in time; However, in the short term, smoke-free people still need to clean up their own disks to facilitate the storage and editing of collected data in the future.

(2) smokeless blog management:

As the moderator of the Voice of Tobacco Control Forum, considering the limited visits of the Voice of Tobacco Control Forum and Netease Blog, smokeless has set up blogs such as Baidu, Sina, Sohu, Tianya and Anti-smoker as backup blogs, but the focus of smokeless publicity will still be the Voice of Tobacco Control and Netease Smokeless. The account of the standby blog will be mainly used to publish important information, and use the one-click reprint function to reprint various valuable tobacco control materials of the corresponding website.

A Due to historical reasons, various accounts and passwords of smokeless cigarettes are not exactly the same. Therefore, smokeless should make a comparison table of account password and website, and keep it properly. Unused accounts should be logged in at least once a month to avoid the trouble caused by being closed.

B./kloc-Before the end of 0/month, upload all the pictures on the local disk in 2009 to the above blogs (the work has been basically completed at present), and set up links of other blogs and the voice of tobacco control in each blog. In the future, we should gradually set up links to the tobacco control department of the World Health Organization and some better personal posts in each blog to increase the possibility of tobacco control propaganda being searched.

Further review and modify the published posts. Considering the busy work in 20 10, the completion of this work should be postponed to 2011+0 from the original forecast before the World No Tobacco Day. The changes include: making the article more readable, setting indexes and keywords; Indicate the source attribution, publication time, layout (newspaper) or page number (books and magazines) to facilitate readers to find; Among them, the original post should indicate personal originality in brackets on the title. In order to improve the publicity effect of the Voice of Tobacco Control Forum, posts related to the tobacco packaging health warning and reporting desk should also be transferred to the tobacco packaging health warning and reporting desk, or external links should be set up in the tobacco packaging health warning and reporting desk, and attention should be paid to arranging the links of some posts irregularly in tables or other better ways. In order to reduce the burden of reviewing posts in the future, the newly published posts must complete the above work at the time of publication.

D pay close attention to the latest tobacco control trends and pay attention to learning to publish personal original posts. After publishing important personal original information in the Voice of Tobacco Control Forum, you should take the initiative to apply to the administrator at the next higher level for review to ensure the accuracy of the published information. At the same time, we should pay due attention to online question-and-answer games such as Baidu Know and Soso Ask, and pay attention to sending better questions and answers in the question-and-answer to the corresponding blog.

E in addition to publicizing the real society, the above work should be carried out in 100% smoke-free places.

Article 3: General principles of avoiding second-hand smoke:

All indoor workplaces, public places and vehicles, as well as outdoor public places such as sidewalks and squares, as well as your own home, should be 100% smoke-free! On these occasions, smokeless people have the basic right to breathe 100% smokeless fresh air freely! (The definition of indoor places shall be subject to the provisions of Article 8 of the Convention. )

Article 4: Minimize and avoid secondhand smoke during working days:

1, specific measures to avoid or reduce secondhand smoke:

(1) Take measures conducive to achieving a smoke-free environment, such as setting up a smoke-free sign in the office, setting up a smoke-free computer desktop or screen saver, hiding an ashtray, updating tobacco control publicity materials regularly, giving advice to colleagues who smoke, and browsing tobacco control websites in front of colleagues who smoke. And try to avoid buying cigarettes for others, and put an end to handing or lighting cigarettes to others.

(2) Avoid second-hand smoke when doing the following work:

Daily non-emergency work, including but not limited to submitting cpms monthly report, making spreadsheets or documents for daily work, printing and backing up materials, filling in and sorting out materials, maintaining computer systems, etc.

B learn personal business knowledge and do tobacco control work.

(3) In order to effectively implement the above matters, the cpms database system and all the software that may need to be installed in the future should be installed on the home computer to facilitate the daily non-emergency work at home, which should be completed in late February; During working hours, try to use smoke-free time to finish your work on the computer, and make sure to insert a removable disk that is confirmed to be in normal use into the computer, so that you can quickly save the work content and take it away when you smell second-hand smoke. The time from smelling or seeing secondhand smoke to leaving the smoking area should not exceed 2 minutes, and try to hold your breath. If you need to continue working after leaving the second-hand smoke environment, you can use your laptop or take time off to go home to continue working. Before the unit moves again, you can also use the opposite library computer room to complete the work task.

(4) In order to reduce the possible tobacco and tobacco smoke residues in the office, we should seriously:

A Clean up cigarette butts and ash in the office before leaving work every day on the premise of avoiding second-hand smoke, because many cigarette butts and ash were often cleaned from invisible places before, so pay special attention to those places. At the same time, we should insist on going to the office to clean the office about fifteen minutes in advance every day, and require the windows to be bright and free from tobacco smoke residue.

B. Clean the walls and ceiling at least once a month 1 time to reduce the concentration of tobacco smoke residue.

2, only under the supervision of the leadership, or in accordance with the instructions of the leadership must be completed within a time limit, or because of computer system restrictions can not be completed in other places, and other work can only be completed at the same time in the office, but should ensure that the indoor ventilation efficiency is not lower than outdoor, and in principle should wear smokeless propaganda masks or gas masks, and effectively protect their health.

3. Regularly count the number of smoke-free working days, and strive to increase the number of smoke-free days every month compared with last month until the working day 100% is smoke-free, and strive to alleviate or avoid the symptoms of respiratory tract, eyes and whole body.

Article 5 A smoke-free family can not only improve the health level of family members, but also be a necessary guarantee for realizing a smoke-free year and improving the health level:

1. A smoke-free home is a 100% smoke-free area. Therefore, obvious no-smoking signs should be set up in non-smoking rooms and doorways, including but not limited to the use of large warning pictures, and cigarettes and smoking utensils are not allowed. In principle, guests are not allowed to smoke in the room, except for some special circumstances predicted in advance. At the same time, various effective measures should be taken, such as blocking the crack of the door, closing the window as soon as possible when the lit smoke passes through the window, and prohibiting outdoor tobacco smoke from floating into the smoke-free house.

2, should continue to implement the smoke-free family plan in my hometown:

(1) Post a no-smoking sign at home, and update the information on tobacco control frequently. It is recommended that fathers, relatives and friends avoid smoking indoors, especially in front of grandma, and try to make them quit smoking;

(2) Under any circumstances, we must resolutely avoid inhaling the second-hand smoke made by dad, and ensure that every day is 100% no-smoking day when there are no visitors at home;

(3) If families want to buy smokeless tobacco products for entertaining guests or other purposes except agricultural pesticides, they should politely refuse; Smokeless people are not allowed to entertain relatives and friends with tobacco products in person. Although non-smokers can entertain strangers with cigarettes before May 3 1 and May 20 10/,they are not allowed to open the distribution, and non-smokers should avoid tobacco smoke before it enters the smokeless nose. After May 3, 2065438 1 day, non-smoking guests will never be greeted by cigarettes, except in certain circumstances, but before May 9, 2065438 +0 1 day,1day, guests are allowed to smoke on the premise that the ventilation efficiency of the room is not lower than the self-purification efficiency of outdoor air with the same volume.

4. Smoke-free Consider using the high-sensitivity smoke alarm used by China Railway high-speed trains at home, and networking with automatic shower facilities to ensure the goal of 100% smoke-free breathing as soon as possible.

5. If there is second-hand smoke at home, you should wash your hair and hands as soon as possible, take a shower and change clothes if possible, remove cigarette butts and ashes from the room as soon as possible, scrub the furniture and replace everything that can be washed.

6. In order to ensure the effective implementation of measures to reduce or avoid second-hand smoke on weekdays, computers at home should be connected to the internet when conditions permit, so as to prevent unnecessary inhalation of second-hand smoke while controlling smoking.

Article 6 Smokeless smoking is rare in other occasions, but the goal of smokeless smoking is 100% smokeless!

1. Diet: Except for special circumstances such as working meals and parties, it is forbidden to smoke second-hand smoke for half an hour before and after eating. Therefore, smoke-free people should not eat in catering enterprises that have not completely banned smoking, and should create conditions to reduce second-hand smoke at work meals and parties. Cooking at home can effectively solve the problem of second-hand smoke. If there is no smoke, try to cook at home.

2. Transportation:

(1) In view of the fact that there are always people in the car who don't know or like 100% smoke-free environment, it is necessary to bring information about tobacco control equipment and the hazards of tobacco smoke in the car before going smoke-free, so as to facilitate the publicity work in the car, and it is strictly forbidden to inhale second-hand smoke in the car.

(2) If there are China Railway Expressway or other smokeless carriages between the departure point and the destination, China Railway Expressway or other smokeless carriages are preferred. However, before taking the China Railway Expressway, you should ensure that you don't smoke second-hand smoke that day, and you should also ensure that you don't touch second-hand smoke after getting off the bus. Under extremely special circumstances, the time of inhaling second-hand smoke should not exceed 15 minutes. If you see someone smoking or smelling secondhand smoke in the car of Harmony, you should immediately put on smokeless equipment, leave your seat and enter other cars. Even if you enter the first class, passive ticket replacement is better than second-hand smoke.

(3) If you don't take China Railway Expressway because you didn't realize smoke-free that day, you should also avoid stopping at the junction of cars when you take the ordinary train. If you smell or see secondhand smoke, you should leave your seat and go somewhere else. When taking the bus, you must give priority to the position where you can open the window or close to the door, so that you can ventilate immediately after smelling second-hand smoke. After the action to discourage smokers from smoking fails, they should get off the bus immediately and leave the second-hand smoke environment on the premise that they can walk to their destination before dark or there are other smokeless transportation options.

(4) For short trips within10 km, try to walk or ride a bike. Pay attention to avoid all kinds of smoke on the way, including second-hand smoke, which has not drifted away. If you have to cross the smoke area, you should hold your breath or hold your nose and pass quickly.

3. Leisure and entertainment:

All recreational activities attended by non-smokers must be 100% smoke-free, otherwise non-smokers should not participate.

4. For others, unless it is absolutely necessary, it shall be handled in accordance with Article 8 of the Convention: Prevention of Exposure to Tobacco Smoke and the implementation guide of its possible future protocol, so as to ensure that 100% is smoke-free.

Sixth auxiliary measures to reduce the harm of second-hand smoke:

1. Pay more attention to personal hygiene. In view of the fact that there is no perfect solution to the problem of second-hand smoke except 100% smoke-free, it is hard to prevent because second-hand smoke is everywhere. In order to reduce its harm, smokers should pay attention to the following points in personal hygiene:

(1) Wash your face and hands immediately after smoking secondhand smoke, and wash your hair immediately when conditions permit.

(2) Take a bath before going to bed every day, change clothes contaminated by secondhand smoke, and avoid bringing secondhand smoke to bed. At the same time, in order to avoid the problem of third-hand smoke pollution caused by second-hand smoke floating indoors, the contaminated clothes must be cleaned before going to bed.

(3) Although we need tornado intensity ventilation to reduce the harm of second-hand smoke, some people must ensure ventilation when smoking indoors, and the wind speed should be maximized to obtain the best ventilation effect possible. Ventilation does not consider meteorological conditions in principle, but the outdoor air quality must be better than indoor. Fortunately, the outdoor air pollution level is generally difficult to reach the pollution level after smoking a cigarette indoors-at least moderate pollution, and some countries think it should be heavy pollution.

(4) If someone smokes in the room, be sure not to smoke secondhand smoke when cleaning the room. At the same time, in order to avoid lifting the ash on the ground into the air and causing third-hand smoke, mop should be used to mop the floor instead of sweeping the floor. Mops may not be suitable in some places, so they should be cleaned after watering. After cleaning, immediately clean all the furniture in the room with clear water, and replace all the replaceable facilities when necessary.

2, diet should pay attention to a reasonable diet:

(1) Always eat fresh fruits and vegetables and bean products. Fruits and vegetables should account for more than half of the daily diet, so as to supplement enough vitamins and cellulose and maintain the acid-base balance of the body.

(2) Try to match some coarse grains and beans in the staple food.

(3) Drink milk and eat eggs every day, and eat some fish, meat, animal liver, laver, shrimp, etc. appropriately, so as to provide sufficient high-quality protein.

(4) Drink plenty of water and tea, supplemented by appropriate exercise (see the next item), so as to promote more urination and perspiration, let the body quickly eliminate all kinds of harmful substances, and enhance the resistance and immunity to harmful environment.

3, moderate exercise, but smokeless exercise should be linked to the number and time of second-hand smoke.

(1) Under the special circumstances that second-hand smoke is necessary, when the cumulative second-hand smoke per week does not exceed 15 minutes, each cigarette should be equivalent to walking 0. 1 km; When it exceeds 15 minutes, each cigarette should go 1 km every hour.

(2) When it is unnecessary to smoke secondhand smoke, each cigarette should walk 5 kilometers per hour after smoking secondhand smoke; Among them, after eating and taking second-hand smoke by car, each cigarette should walk 10 km; On the World No Tobacco Day and in the future, the second-hand smoke caused by smokeless cigarettes and the second-hand smoke caused by smokeless diseases, each cigarette has to walk 50 kilometers.

(3) The number of second-hand smoke shall be based on the number of cigarette butts swept out during the day's cleaning. If it can't be cleaned, it will be counted as an integer multiple of 5. For example, the number of smokers in the car may not be less than 1 person, and the standard of smoke-free exercise should be 5 cigarettes. If there were more than five smokers at that time, the number of secondhand smoke was 10, and so on.

(4) The amount of exercise should be kept as stable as possible, and should not be too large or too small. It is more appropriate to look at the cumulative exercise amount of about 10 km per day under the current situation of smoke-free. However, we should pay attention to strengthening the exercise of upper limb strength, and remember not to exercise in places with poor environmental quality, such as busy streets, expressway, downwind of waste gas discharged from factories, floating dust or sandstorms, so as to avoid inhaling more toxic and harmful substances.

(5) The amount of exercise equivalent to walking 1 hour (5-6km):

An strenuous exercise, such as fast running, ball games, mountain climbing by bike, etc., lasts for 10 minutes.

B moderate-intensity exercise, such as cycling, jogging, walking with a load of more than 3kg, and paying attention to rest during busy farming, lasts for half an hour.

C light exercise 1 hour or more, such as general walking and cleaning.

(6) A week after quitting smoking, smokers can get rid of the punitive exercise brought by secondhand smoke for 50 kilometers, and a month after quitting smoking, they can get rid of the exercise plan for at least 300 kilometers. However, canceling the exercise plan does not mean that non-smokers can be lazy, because moderate exercise is a necessary condition to maintain good health.

4. Pay attention to rest and combine work and rest.

5, regular physical examination, early detection of physical lesions, timely response measures, so as to maintain health.

Article 7 These Measures shall be implemented as of New Year's Day on 20 10.