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A smoke-free future, what is the importance of vitamins?

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by Nick van Ruiten | Oct 12, 2023 Smokers want a smoke-free future. To succeed, supporting the body is important. What role do vitamins play in this?

Smokers are aware of harm

You don’t have to convince smokers that they are damaging their health. They know all too well that they are putting unnecessary strain on their bodies. Smokers are confronted with this every day, especially in this Stoptober month*.

It is generally known that cigarettes contain more than 4,000 chemicals, hundreds of which are harmful to health and dozens of which are even carcinogenic. That is why being smoke-free is now the ‘new normal’*.

The toxic substances in tobacco smoke cause damage to the body, cells and tissue. This can lead to accelerated aging and a greater risk of health problems.

Smokers therefore know that they should actually quit and they have often made many attempts. But because quitting can be accompanied by nervousness, sleep problems, anxiety, headaches, concentration problems, irritability, dizziness and a craving for food, quitting is often a difficult process.

What people who want to quit smoking often do not know, but what is crucial to know, is that you can support the body in reducing and quitting smoking. Even those who want to continue smoking often do not know how they can optimally protect their body against the bad influence of tobacco smoke.

  • Stoptober: https://stoptober.nl/
  • From: https://www.rookvrijgene.nl/artikelen/driekwart-van-de-nederlanders-vindt-rookvrij-het-nieuwe-norm/

Oxidative stress, free radicals and antioxidants

The damage to cells and tissues in the body caused by smoking is mainly caused by oxidative stress.

Oxidative stress is a normal phenomenon in nature and is the process that underlies the normal aging process of the body’s cells. Chemically speaking, it involves a reaction with oxygen, as we see when iron rusts.

When there is too much oxidative stress, as is the case with smoking, the body is damaged and the aging process will accelerate. The health of the body can deteriorate and requires a lot of energy to recover.

Oxidative stress is caused by free radicals . Free radicals are unstable molecules that can oxidize (rust) cells and tissues, causing damage.

Your body tries to protect itself as much as possible against oxidative stress with the help of antioxidants . An antioxidant is a substance that prevents oxidation and can neutralize free radicals and render them harmless.

Protective antioxidants are essential to prevent damage to cells and the body. If there is no balance between the number of free radicals and antioxidants, the free radicals are not neutralized and oxidative stress occurs in the body.

Smoking puts large amounts of free radicals in the body, which increases the demand for antioxidants. This can quickly lead to an imbalance between the number of free radicals and antioxidants, causing increased oxidative stress and accelerated aging.

The role of vitamins and minerals

It is generally a known fact that many vitamins and minerals have a protective function for smokers due to their antioxidant effect. As a result, they play a major role in preventing harmful oxidative stress in the body of smokers.

Due to harmful tobacco smoke, smokers will also consume these vitamins and minerals more quickly , which means they will be more likely to suffer from major deficiencies than non-smokers. In addition, the harmful substances in tobacco smoke can also hinder the absorption of vitamins and minerals.

Many vitamins and minerals are now recognized as acting as antioxidants. Here are some famous examples:

Vitamins: Vitamin C, Vitamin E, Vitamin A, Vitamin B2

Minerals: Copper, Manganese, Selenium, Zinc

These are the vitamins and minerals that can be said to act as antioxidants. There are many other nutrients that have antioxidant properties. That is why a healthy and varied diet is of great importance, with an optimal balance of vitamins, minerals and trace elements in the right amount.

If you want to quit smoking or want to gradually cut back, it helps to prevent deficiencies in these essential nutrients.

For smokers, the following two vitamins in particular play an important role in protecting their bodies against oxidative stress: vitamin E and vitamin C.

The importance of vitamin E and vitamin C

Vitamin E is the first line of defense that protects the body against the free radicals caused by smoking. In addition, vitamin E protects the alveoli in the lungs. That’s why it’s so important for smokers to ensure they get enough vitamin E.

Because vitamin E is so important for protecting the lungs, in the event of a shortage, the body will extract vitamin E from other tissues and bring it to the lungs. This also causes vitamin E deficiencies to develop more quickly in all other tissues of the body. All tissues of the body therefore become increasingly vulnerable to toxins and free radicals.

By neutralizing the free radicals, vitamin E will not only become ineffective but will also become a free radical itself because the effect of vitamin E is exhausted. That is why you also need vitamin C because it comes to the rescue of vitamin E by helping to restore the ineffective vitamin E to its active form.

Vitamin C therefore works as an antioxidant for vitamin E and returns this vitamin to its active and working form. Taking vitamin C can prevent the serious depletion of vitamin E in smokers because the vitamin E can be continuously reused in this way. Without vitamin C, the effective vitamin E will quickly diminish and oxidize.

Vitamin C itself is also a strong antioxidant that helps protect cells against the oxidative damage caused by tobacco smoke. Vitamin C will also be used up quickly by smokers and smokers may develop deficiencies.

We all need at least 40 mg per kilogram of body weight of vitamin C (40 x weight = number of milligrams of vitamin C). But smokers need more. It has been determined that a smoker needs at least an additional 50-100 mg of vitamin C per cigarette.

Since vitamin C is also necessary for collagen formation, smoking will affect the quality of collagen in the body. Healthy collagen is important for bones, cartilage, teeth and gums, among other things. The quality of our blood vessels and the health of our skin also depend on collagen.

This also explains the ‘Smoker’s skin’ that many people who have smoked or have smoked for a long time suffer from. The breakdown of vitamin C by the harmful substances in tobacco smoke leads to reduced quality of collagen in the skin and accelerated skin aging.

Support for (quitting) smoking

In addition to the above data, all vitamins, minerals and trace elements play an important role in maintaining health for all of us, but especially for smokers.

If you want to stop or gradually reduce your intake, it will certainly help if you ensure that you eliminate and keep away all deficiencies.

Take a good multivitamin with all vitamins and minerals in the right balance and quantity, in combination with extra calcium and magnesium ( CalMag drink ) and sufficient vitamin C.

Of course, all this in combination with improving all other aspects of a healthy lifestyle.

For smokers and people who want to quit smoking, it is important to know about the importance of vitamins and minerals.

Then also listen to the De Rook Stop Buddy Show by Maarten Groen and Margot Broer with Drs. Nick van Ruiten – https://www.rookstopbuddy.nl/rook-stop-buddy-show/

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Health & Society

Female circumcision in Russia – exists and is not punished

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Every year, millions of women and girls in the world are subjected to the procedure “female circumcision.” In the process of this dangerous practice, women have part or all of their external genitalia removed. Among the victims are also residents of the North Caucasian republics of Russia, and the Russian authorities do not punish the execution of the violent procedure.

How this violent religious-ritual tradition exists in modern Russia, do the authorities and the clergy try to fight it – reveals the Russian publication of Verstka.

What is “female circumcision”

Female circumcision is a procedure that is accompanied by either trauma or partial or complete amputation of the external genitalia. As a result of the procedure, sensitivity is reduced and the woman may lose the ability to have an orgasm.

Not for medical reasons

The procedure is not performed for medical reasons, but for ritual or religious reasons to suppress female sexuality. That is why in the international medical community this term is not used, but is called “female genital mutilation operations”. International law considers them an attack on the health of women and girls, a form of violence and discrimination.

Victims

Victims of female circumcision are girls up to the age of 15. According to data from the World Health Organization (WHO), in 2024, more than 230 million women in the world suffered from such operations. They are mostly carried out in African, Asian, Latin American and Middle Eastern countries. But there are also victims of female circumcision in Russia among the residents of the North Caucasian republics – Dagestan, Ingushetia and Chechnya.

Injuries

The procedure has serious negative consequences for women’s health – from serious injuries to death due to blood loss. In addition to physical trauma and the shock of pain, female circumcision disrupts the natural functioning of the body. Women and girls may suffer from infections, their genitourinary system may be damaged, they may experience pain during sexual intercourse, menstrual disorders may occur, and the risk of complications during childbirth and death of the mother and the newborn increases by 50%.

Why do they do it?

The “necessity” of such operations is justified by honoring traditions or religious motives. In some cultures, it is part of the rite of female initiation or entry into adult life. Female circumcision is often associated with Islam, including in the Russian Federation.

Prevents lust

In the words of Dagestan journalist Zakir Magomedov, “in the local religious press, which is issued by the official clergy, articles are published in which it is written that female circumcision has a beneficial effect on a woman and protects her from lustful thoughts and desires, and is even beneficial for a woman.”

Female circumcision is performed by people without medical training, and old pocket knives or cattle shears are used as tools.

Control over female sexuality

In almost all cases, the purpose of the procedure is defined as control over female sexuality: “not to be hoika”, “not to freak out”. The official clergy of Dagestan include female circumcision in religious duties, although it is not mentioned in the Koran. Some Muslims, in addition to the Koran, are also guided by the Sunnah – traditions from the life of the Prophet Muhammad and statements of authoritative religious figures. Therefore, in some cases, female circumcision among Muslims can be interpreted as permissible, desirable and even mandatory.

Officially, the Russian authorities are against it

“All women should be circumcised so that there is no debauchery on Earth, to reduce sexuality”, this is how the head of the Coordination Council of Muslims of the North Caucasus, Ismail Berdiev, reacted to the revelations of the “Legal Initiative” organization in 2016, which confirmed the existence of practice. Later, Berdiev clarified that “he did not call for female circumcision”, but only spoke about the “problem of debauchery”, with which “something must be done”.

The Russian Ministry of Health condemns the procedure, and the prosecutor’s office of Dagestan conducts an investigation and finds no confirmation of the facts presented in the report of “Legal Initiative.”

The deputy of the State Duma from “United Russia” Maria Maksakova-Igenbergs proposes to introduce the concept of “women’s discrimination on religious grounds” into the Penal Code, and that the punishment for “female circumcision” be 10 years in prison. The Ministry of Justice of Russia does not support Maksakova’s initiative, clarifying that the procedure falls under the Criminal Code of the Russian Federation, and more precisely under the paragraphs on “deliberately causing severe, medium and light harm to health, as well as causing harm to carelessness.”

North Caucasus

According to the “Legal Initiative” organization, in the middle of the last decade in Dagestan, at least 1,240 girls were subjected to the procedure annually. The majority of the men surveyed were categorically against the ban on female circumcision, explaining their motive not only with Islam, but also with local traditions and the desire to control the morality of women. Part of the respondents expressed an opinion against the procedure, arguing that the lack of sensitivity in women lowers the quality of sex in men as well.

And in Moscow

In 2018 one of the Moscow medical clinics announces the service of “female circumcision” for ritual and religious reasons for girls from 5 to 12 years old. On the clinic’s website, it was noted that “the operation should be performed not at home, but in a medical clinic.” After a wide public response, the clinic removed the information from its website, but an investigation was carried out, which found the existence of the procedure and other violations. A warning has been issued and the clinic is still open!

First conviction without penalty

Despite the fact that in its second report the organization “Legal Initiative” notes the disappearance of the practice in Chechnya and Ingushetia, the inhabitants of these regions remain in danger. In the spring of 2020, the father of a 9-year-old girl invited him to Magas (the capital of Ingushetia) for a visit and took him to a vaccine clinic. There, female circumcision was forcibly performed on the child. The value of the “service” is 2000 rubles. The little girl, in her bloodstained dress, was then put on a bus back to Chechnya, where she was hospitalized for severe blood loss. The father explains his motive as follows: “So that he doesn’t get excited.”

A criminal case has been opened against the gynecologist who performed the circumcision for intentionally causing minor harm to health. The case has been going on for a year and a half. The judge called on the parties to reconcile, adding that “the girl cannot be helped anyway”. In the end, the doctor was found guilty and fined 30,000 rubles, but was released from serving the sentence due to the statute of limitations. No criminal proceedings have been initiated against the clinic.

In the same year, the mufti of Dagestan issued a fatwa and recognized the removal of the external genitalia as forbidden in Islam, but clarified that “female circumcision” meant only hudectomy — the removal of the foreskin of the clitoris. This is also a crippling procedure, human rights defenders insist.

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Four executed for producing illegal alcohol in Iran

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Iranian authorities have executed end of October four people convicted of selling illegal alcohol, which poisoned and killed 17 people last year. More than 190 people who consumed the dangerous drink were hospitalized.

The death sentence against the accused in the case was carried out in the Karaj Central Jail.

According to human rights organizations including Amnesty International, Iran carries out the highest number of executions per year after China.

After the Islamic Revolution in 1979, Tehran banned the production and consumption of alcoholic beverages. Since then, the sale of illegal alcohol on the black market has flourished, leading to mass poisonings. The latest case, reported by Iranian media, has killed around 40 people in northern Iran in recent months.

Only Iran’s recognized Christian minorities, such as the country’s Armenian community, are allowed to produce and consume alcohol, but discreetly and only at home.

Illustrative Photo by Amanda Brady: https://www.pexels.com/photo/elegant-champagne-coupes-in-sunlit-setting-29157921/

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What is food neophobia – the fear of trying new dishes

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Everyone has heard of anorexia and bulimia. But these eating disorders are far from the only ones.

There are people around the world who can only eat certain colored foods. Still others are addicted to water. About 5% of women between the ages of 15 and 35 are affected by some type of eating disorder. Among them are those with neophobia – the inability to try a new type of food. This problem sometimes also affects young children. For them, experts advise parents not to force them, but to explain to them the benefits of a given product. It is also an option to put them on the table in the company of other children who will set a good example.

Neophobia usually disappears around the age of 6. For some people, however, it remains a problem for much longer.

A possible explanation for this condition could be something happening in the person’s life – like choking on food, for example. As a result, a person may begin to avoid a certain type of food and thus give his phobia a “field of expression”.

The reasons for neophobia may lie not only in the psyche, but also in physical features. This disorder is genetically transmitted.

Illustrative Photo by Chan Walrus: https://www.pexels.com/photo/white-and-brown-cooked-dish-on-white-ceramic-bowls-958545/

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