How to Quit Smoking?
Smoking: Steps to help you break bad habits
What you should know
More than 400,000 deaths in the United States each year from smoking related diseases.
Smoking kills an estimated 120,000 people each year in the United Kingdom. It is a major cause of illness and premature death - on average, smokers die 10 years younger than non-smokers.
Tobacco contains over 4,000 chemicals, many of which are harmful. These include:
• Benzene - solvent used in the fuel and manufacturing Chemical
• Formaldehyde - highly poisonous, colorless used to preserve dead bodies
• Ammonia - chemicals found in cleaning fluids. Used in cigarettes to increase nicotine delivery
• Hydrogen cyanide - poisonous gas used in manufacture of plastics, dyes and pesticides. Often used as a fumigant to kill rats
• Cadmium - extremely poisonous metal found in batteries
• Acetone - a solvent in dissolving the nail polish
• Arsenic - ingredient in rat poison
The three main components of smoke are inhaled nicotine, carbon monoxide and tar, which can cause disease.
Nicotine
It is absorbed into the blood brain and effects in 10 seconds. If you are a regular smoker, when the blood level of nicotine falls, you usually develop withdrawal symptoms such as greed, anxiety, nervousness, headaches, irritability, hunger, difficulty concentrating, or feeling just horrible. These symptoms are relieved by the next cigarette. Thus, most smokers need to smoke regularly to feel "normal" and to prevent symptoms weaning.
Carbon monoxide
Carbon monoxide is a poisonous gas found in car fumes, which reduces the amount of oxygen transported in the blood. Oxygen is vital for body organs to function effectively. The reduction of change in the consistency of the oxygen blood, making it thicker and putting the heart under strain as it pumps blood through the body.
Tar
Tar contains many substances proven to cause cancer. Irritants in tar damage the lungs, causing narrowing of the tubes (bronchioles) and damaging the small hairs (cilia) that protect the lungs from dirt and infection.
Effects of smoking and reasons to stop
International studies of millions of people by the government, industry, universities and research institutions have determined that smoking can cause:
Cancers
• Lung Cancer (Some 30,000 people in the UK die from lung cancer each year. More than 8 out of 10 cases are directly related to smoking).
• mouth, throat and nasal cancer
• Laryngeal cancer
• Esophageal cancer
• Pancreatic cancer
• The bladder cancer
• Stomach cancer
• Kidney cancer
• Leukemia
Heart disease and circulatory
• Heart attacks and heart disease (IS the biggest killer in the United Kingdom. Approximately 120,000 people in the UK die each year from heart disease).
• arteriosclerosis - Accumulation of fatty deposits in blood vessels. Causes a loss of elasticity of arterial walls, which can lead to diseases such as stroke, gangrene and aortic aneurysms.
• Hypertension
Other respiratory disease and diseases
• Asthma.
• Chronic Polmunary (approximately 25,000 people in the UK die each year from this serious lung disease. More 8 out of 10 of these deaths are directly related to smoking).
• Increased frequency of colds, particularly chest colds and bronchitis. • Shortness of breath.
• Headache.
• stained teeth, fingers and hair
• Insomnia.
• diarrhea and colitis.
• Arthritis.
• Decreased sexual activity
and mental depression.
• Blood flow to the extremities decreases (cold hands and feet).
• Smoking decreases the oxygen supply, requiring a higher blood pressure, causing extensive problems circulatory and premature heart attacks. Smokers have difficulty running and exercising.
• Pollution air (exhaust automotive industry waste, etc.) increases the rate of lung cancer from smoking, but not non-smoking.
• The time to recover from any specific illness, whether caused by smoking or not, is much longer for the smoker. Often, a non-smoker will survive an illness he would have died had he smoked.
• The smoker's body requires more sleep every night. What more needs to sleep come of his free time. Besides needing more sleep, smokers do not sleep as well.
• Smokers are sick more often, Smoking destroys vitamins, especially vitamin C and B's. Lower intelligence has been linked to smoking. In fact, smoking is both a cause and an effect of this lower intelligence, that smoking is both a cause and effect of low income.
What are the benefits of quitting?
Benefits begin immediately. You reduce your risk of illness get no matter what age you give up. However, the sooner you stop, further reducing your risk.
It is never too late to quit smoking for health benefits.
• Benefits smoking cessation are:
o Breathing improves.
No chest infections and colds become less frequent.
o Reduction of "smoker cough.
o The smell of stale tobacco goes from your breath, clothes, hair and face.
o Food & Beverage taste and smell much better.
o Finance improve.
o You are likely to feel good about yourself.
How can I stop smoking?
2 to 3 smokers want to quit. Some people can not give up easily. Will and determination are the most important aspects when to quit. However, nicotine is a drug addiction and many people are away from a fight.
Getting Ready to Quit
• Set a date to stop smoking. If possible, have a friend quit smoking with you.
• Notice when and why you smoke. Try find things in your life that you often do while smoking (such as drinking your cup of morning coffee, etc..)
• Change your smoking habits: Keep your cigarettes in a different location. Smoke with your other hand. Do anything else when smoking. Think about what you feel when you smoke.
• Smoke Only in some places, like outside.
• If you want a cigarette, wait a few minutes. Try to think of something do instead of smoking, you can chew gum or drink a glass of water. Buy a pack of cigarettes at once. Change of brand of cigarettes that you do not.
• Just before your stop date, get rid of all your cigarettes, matches, lighters and ashtrays.
During the Quit Day You
• Getting support and encouragement.
• Learn how to manage stress and cravings. When you get the urge to smoke (and you), drinking water. Relax by taking a hot bath, take a walk, or breathing slowly and deeply. Thinking of changing your routine daily to help you resist the urge to smoke. For example, if you used to smoke when you drank coffee, drink hot tea to instead. Think about how your money helps support the cigarette tobacco companies hypocrite whose income is derived at the expense of health, wealth, happiness, efficiency, and resources of the addicted smoker.
• Get medication and use it correctly. Products of nicotine replacement are ways to make nicotine without smoking. These products are like: gum, patch, nasal spray, inhaler and lozenge. Using one of these roughly doubles your chances of quitting if you really want to stop.
• Give yourself rewards for stopping smoking. For example, with the money you save by not smoking, you buy something special.
Keep trying. Many ex-smokers have not succeeded at first, but they kept trying.The first few days after the decision will probably be the hardest. Show yourself and others who you are. Life is too good and too short to waste on this dirty habit.
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