Quitting tobacco smoking is like racing against gravity! Smoking eats your lifespan! 1 in 5 deaths in the US is because of smoking. We want to help you quit smoking. The second half of this article talks about alternatives to tobacco smoking.
Why do you get addicted to smoking?
Smoking de-stresses, though temporarily, thanks to nicotine. When you smoke, nicotine reaches your brain just within ten seconds and releases a hormone called adrenaline, which elevates your mood. However, this surge lasts only for some time and a quick drop in adrenaline follows. This drop makes you light another cigarette and you go on.
Why is smoking bad?
Anything which makes you feel good is good provided it doesn’t harm you in the long run.CDC/ Center for Disease Control and Prevention says tobacco affects all your organs and causes diseases throughout your body.
Here’s a list of 10 major diseases caused by tobacco:
- Cancer
Tobacco causes cancer in all parts of your body, mainly mouth cancer and lung cancer. Cancer is a disease wherein there is an abnormal growth of abnormal cells.
- COPD/ Chronic Obstructive Pulmonary Disease.
COPD is a disease wherein the affected person finds it difficult to breathe. There is also severe cough and sputum.
If your BP/ Blood Pressure is above 130/ 80 mm Hg on more than two occasions, you have high BP.
- Heart diseases
Smoking causes heart diseases such as heart attack
- Stroke
Stroke is a condition wherein there is no blood supply to a part of the brain. It causes severe disability and even death.
- Reproductive issues
Smoking makes it difficult for a woman to conceive and leads to all types pregnancy complications such as still birth.
- Weak bones and lose teeth
- Eye diseases such as cataract
- Metabolic diseases such as diabetes
- Autoimmune diseases such as rheumatoid arthritis
The risk for the above diseases is directly proportional to the:
- Amount of tobacco you smoke
- Number of times you smoke
- Age at which you started smoking.
Just by quitting smoking, you can get healthier.
- Within one year of quitting smoking, your risk for heart diseases drops sh
- After 2 to 5 years of quitting smoking, your risk for stroke reduces to half of that of a non-smoker.
- Within 5 years of quitting smoking, your risk for cancer reduces to half.
Different alternatives to smoking addiction
Trying to quit smoking is the best decision ever. Make it aloud to make it happen.
Talk to your doctor
There are few medicines which make smoking less tasty and also help you recover from withdrawal symptoms. When you try to quit smoking, you may experience certain symptoms which are known as withdrawal symptoms. Low mood, low energy, irritability, hunger, headache, and anxiety are few of those. In such times you feel just one drag may help you overcome this. A single drag encourages you to light more.
Replacement helps you quit
To avoid the vicious cycle of withdrawal symptoms you can use nicotine lozenges or patches or gums. They help you ease your withdrawal symptoms. Nicotine inhalers and sprays are also available, but you need your doctor’s prescription for them. Talk to your doctor. These alternatives double your chances of quitting smoking.
Here are few more tips to help you quit smoking
Plan well
As you know, well begun is half done. Decide to quit smoking after two weeks or a month. Use this window period to do a self-assessment. Keep an account of the number of cigarettes you smoke, any other tobacco products that you are using, the quantity, and the time of consumption. Empty your stocks. If you see them, you may be tempted to use.
Remember, urge lasts only for a few minutes
Whenever you are tempted to smoke, try to divert your mind. Call a friend or go to a smoke free zone. The secret is, even if you don’t smoke, the urge passes by within few minutes. The trick lies in postponing the urge. Remember, each time, you skip a cigarette, you are getting closer to quitting smoking.
Healthy diet helps you quit
This is not the time to diet. Any stress can make you smoke. Snack on healthy nuts or few crunchy carrots.
Treat yourself
You will be saving a lot of money by cutting down on smoking. Track the money you saved and spend it on your passion. This will help you stick to your quit smoking plans.
Make it aloud
List the benefits of quitting smoking and why you want to quit smoking. Tell your family and friends. Group up with like minded people who are trying to quit smoking. It can help you achieve your goal faster as you can motivate each other.
Remember: CDC/ Center for Disease Control and Prevention says more than 50% of adult smokers have quit smoking successfully. If they can, even you can!
Reference:
https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm
https://smokefree.gov/tools-tips/medications-can-help-you-quit/using-nicotine-replacement-therapy
https://www.aafp.org/afp/2000/0915/p1423.html
https://betobaccofree.hhs.gov/health-effects/nicotine-health/index.html
https://www.spandidos-publications.com/10.3892/ijmm.2017.3178
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5061770/
https://www.webmd.com/smoking-cessation/ss/slideshow-13-best-quit-smoking-tips-ever
https://www.webmd.com/smoking-cessation/ss/slideshow-13-best-quit-smoking-tips-ever
https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454
https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/quit_tips/index.htm
https://www.aafp.org/afp/2000/0915/p1423.html
https://health.clevelandclinic.org/2013/09/5-smart-tips-for-quitting-tobacco/
https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking.html
https://www.webmd.com/smoking-cessation/ss/slideshow-ways-smoking-affects-looks
