Why Quit Smoking?

Cigarette smoking causes harmful health effects. A cigarette contains chemicals destructive to our health like acetone, ammonia, carbon monoxide, carbon dioxide, hydrogen cyanide, methane and benzopyrene. A person addicted to smoking may suffer from a number of serious and fatal diseases caused by smoking. Smokers are more likely to face respiratory infections and several minor complaints such as coughs and colds. Smokers may suffer from some dreadful diseases such as cancer, heart disease, cardiovascular diseases, lung disease, respiratory problems and several other problems related to kidneys, liver and pancreas.

Other Conditions caused by Smoking

The chemicals present in tobacco damage the lining of blood vessels and affect the levels of fats in the bloodstream. It increases the risk of atheroma, which is the main cause of heart disease, stroke and aneurysms.

1. Smoking affects your oral health. It can stain your teeth and gums. Smoking can give rise to various health problems of gums and teeth, such as swollen gums, loose teeth and bad breath.
2. Smoking causes acid taste in the mouth. It can increase the risk of developing mouth ulcers.
3. Smoking can give rise to various sexual problems. Couples addicted to smoking are likely to face fertility problems.
4. Smoking increases the risk of high blood pressure, which is a risk factor for stroke and heart attacks.
5. Smoking worsens asthma by increasing the inflammation of airways.
6. Smoking can cause early aging. Due to smoking, the blood supply to the skin is reduced. There is decrease in the levels of vitamin A. Hence, smokers have paler skin and more wrinkles.
7. Heavy smoking causes macular degeneration, which results in gradual loss of eyesight. Smokers are at a higher risk for cataract.
8. Some other conditions caused by smoking are chest infections, diabetic retinopathy, tuberculosis, multiple sclerosis and Crohn's disease.

Save yourself now, stop smoking! It is never too late for you to stop smoking.

Chronologically, these are the benefits when one decides to quit smoking:
1. Within 20 minutes, the blood pressure and pulse rate drop to normal, the body temperature of the hands and feet returns to normal
2. Within 8 hours, the carbon monoxide level in blood drops to normal and the oxygen level 1 blood increases to normal
3. Within 24 hours, the risk of a sudden hearth attack decreases.
4. Within 48 hours, the nerve endings begin to generate and a person's ability to smell and taste begins to return to normal.
5. Within 2 weeks to 3 months, blood circulation improves and lung function increases up to 30%
6. Within 1 to 9 months, overall energy increases, sign and symptoms of coughing, nasal congestion, fatigue and shortness of breath are markedly reduced. Natural cleansing mechanisms of the respiratory tract, and prevent respiratory tract infections.
7. Within 1 year, the excess rate of coronary hearth disease is half that of a smoker's.
8. Within 5 years, your stroke risk is reduced
9. Within 10 years, the risk of cancer decreases
10. ? Within 15 years, the risk of coronary hearth disease is the same as a non-smoker.

How to Quit?

1. Pick a Quit Day
2. ? Once you've decided to quit, you're ready to pick a quit date. This is a very important step. Pick a specific day within the next month as your Quit Day. Picking a date too far away can allow you time to rationalize and change your mind. But do give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary, or the date of the Great American Smokeout (the third Thursday in November each year). Or you may want to just pick a random date. Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

Remember that if you are planning to use a prescription drug, you will need to talk with your doctor about getting it in time for your Quit Day. If you plan to use bupropion (Zyban) or varenicline (Chantix), you must start taking the drug a full week before your Quit Day. If you are using one of these medicines, add a note on your calendar for the week before your Quit Day to remind you to start taking the drug.

1. There is no one right way to quit. Most smokers prefer to quit cold turkey -- they stop completely, all at once. They smoke until their Quit Day and then quit. Or they may smoke fewer cigarettes for 1 or 2 weeks before their Quit Day. Another way involves cutting down on the number of cigarettes you smoke each day. With this method, you slowly reduce the amount of nicotine in your body. You might cut out cigarettes smoked with a cup of coffee, or you might decide to smoke only at certain times of the day. While it makes sense to cut down in order to reduce withdrawal symptoms, in practice this can be hard to do.
2. Quitting smoking is a lot like losing weight: it takes a strong commitment over a long time. Smokers may wish there was a magic bullet -- a pill or method that would make quitting painless and easy. But there is nothing like that. Nicotine substitutes can help reduce withdrawal symptoms, but they work best when they are used as part of a stop-smoking plan that addresses both the physical and psychological components of quitting smoking.

1. Pick the date and mark it on your calendar.
2. Tell friends and family about your Quit Day.
3. Get rid of all the cigarettes and ashtrays in your home, car, and place of work.
4. Stock up on oral substitutes -- sugarless gum, carrot sticks, hard candy, cinnamon sticks, coffee stirrers, straws, and/or toothpicks.
5. Decide on a plan. Will you use NRT or other medicines? Will you attend a stop-smoking class? If so, sign up now.
6. Practice saying, "No thank you, I don't smoke."
7. Set up a support system. This could be a group class, Nicotine Anonymous, or a friend or family member who has successfully quit and is willing to help you. Ask family and friends who still smoke not to smoke around you or leave cigarettes out where you can see them.
8. If you are using bupropion or varenicline, take your dose each day of the week leading up to your Quit Day.
9. Think back to your past attempts to quit. Try to figure out what worked and what did not work for you.

1. On your Quit Day, follow these suggestions:
2. Do not smoke. This means none at all -- not even one puff!
3. Keep active -- try walking, exercising, or doing other activities or hobbies.
4. Drink lots of water and juices.
5. Begin using nicotine replacement if that is your choice.
6. Attend stop-smoking class or follow your self-help plan.
7. Avoid situations where the urge to smoke is strong.
8. Reduce or avoid alcohol.
9. Think about changing your routine. Use a different route to go to work, drink tea instead of coffee. Eat breakfast in a different place or eat different foods.