Why is smoking bad for you?

Smoking is responsible for several diseases, such as cancer, long-term (chronic) respiratory diseases, and heart disease, as well as premature death. Over 440,000 people in the USA and 100,000 in the UK die because of smoking each year. According the US CDC (Centers for Disease Control and Prevention), $92 billion are lost each year from lost productivity resulting from smoking-related deaths.

Of the more than 2.4 million deaths in the USA annually, over 440,000 are caused by smoking.

Smoking is the largest cause of preventable death in the world. Recent studies have found that smokers can undermine the health of non-smokers in some environments.

Smoking causes cancer

90% of lung cancer patients developed their disease because of smoking. Lung cancer is one of the most common causes of cancer deaths in the world. Smokers also have a significantly higher risk of developing:

• Bladder cancer
• Kidney cancer
• Cancers of the pharynx and larynx (throat cancer)
• Mouth cancer
• Esophagus cancer
• Cancer of the pancreas
• Stomach cancer
• Some types of leukemia
• Cancer of the nose and sinuses
• Cervical cancer
• Bowel cancer
• Ovarian cancer
• In some cases, also breast cancer

According to Cancer Research UK, one person dis every 15 minutes in Great Britain from lung cancer.

Smoking also raises the risk of cancer recurrences (the cancer coming back).

Why does smoking raise cancer risk?

Scientists say there are over 4,000 compounds in cigarette smoke. A sizeable number of them are toxic - they are bad for us and damage our cells. Some of them cause cancer - they are carcinogenic.

Tobacco smoke consists mainly of:

• Nicotine - this is not carcinogenic. However, it is highly addictive. Smokers find it very hard to quit because they are hooked on the nicotine. Nicotine is an extremely fast-acting drug. It reaches the brain within 15 seconds of being inhaled. If cigarettes and other tobacco products had no nicotine, the number of people who smoke every day would drop drastically. Without nicotine, the tobacco industry would collapse.

• Nicotine is used as a highly controlled insecticide. Exposure to sufficient amounts can lead to vomiting, seizures, depression of the CNS (central nervous system), and growth retardation. It can also undermine a fetus' proper development.
• Carbon Monoxide - this is a poisonous gas. It has no smell or taste. The body finds it hard to differentiate carbon monoxide from oxygen and absorbs it into the bloodstream. Faulty boilers emit dangerous carbon monoxide, as do car exhausts.
  
  If there is enough carbon monoxide around you and you inhale it, you can go into a comaand die. Carbon monoxide decreases muscle and heart function, it causes fatigue, weakness, and dizziness. It is especially toxic for babies still in the womb, infants and indifividuals with heart or lung disease.
• Tar - consists of several cancer-causing chemicals. When a smoker inhales cigarette smoke, 70% of the tar remains in the lungs. Try the handkerchief test. Fill the mouth with smoke, don't inhale, and blow the smoke through the handkerchief. There will be a sticky, brown stain on the cloth. Do this again, but this time inhale and the blow the smoke through the cloth, there will only be a very faint light brown stain.

Click here to see a longer list of harmful chemicals found in cigarette smoke and how they can harm you.

Smoking and heart/cardiovascular disease

Smoking causes an accumulation of fatty substances in the arteries, known as atherosclerosis, the main contributor to smoking-related deaths. Smoking is also a significant contributory factor in coronary heart disease risk. People with coronary heart disease are much more likely to have a heart attack.

Tobacco smoke raises the risk of coronary heart disease by itself. When combined with other risk factors, such as hypertension (high blood pressure), obesity, physical inactivity, ordiabetes, the risk of serious, chronic illness and death is huge.

Smoking also worsens heart disease risk factors. It raises blood pressure, makes it harder to do exercise, makes the blood clot more easily than it should. People who have undergone bypass surgery and smoke have a higher risk of recurrent coronary heart disease.

According to the American Heart Association:

"Cigarette smoking is the most important risk factor for young men and women. It produces a greater relative risk in persons under age 50 than in those over 50."

A female smoker who is also on the contraceptive pill has a considerably higher risk of developing coronary heart disease and stroke compared to women using oral contraceptives who don't smoke.

If you smoke your levels of HDL, also known as good cholesterol will drop.

If you have a history of heart disease and smoke, your risk of having such a disease yourself is extremely high.

A much higher percentage of regular smokers have strokes compared to other non-smokers of the same age. The cerebrovascular system is damaged when we inhale smoke regularly.

Those who smoke run a higher risk of developing aortic aneurysm and arterial disease.

Kick the habbit for good!

A GUIDE TO KICKING THE HABIT FOR GOOD

Whether you're a teen smoker or a lifetime pack-a-day smoker, quitting can be tough. But with the right game plan tailored to your needs, you can replace your smoking habits, manage your cravings, and join the millions of people who have kicked the habit for good.

Why quitting can seem so hard

Relieving unpleasant and overwhelming feelings without cigarettesSmoking tobacco is both a psychological habit and a physical addiction. The act of smoking is ingrained as a daily ritual and, at the same time, the nicotine from cigarettes provides a temporary, and addictive, high. Eliminating that regular fix of nicotine will cause your body to experience physical withdrawal symptoms and cravings. To successfully quit smoking, you’ll need to address both the habit and the addiction by changing your behavior and dealing with nicotine withdrawal symptoms.

Managing unpleasant feelings such as stress, depression, loneliness, fear, and anxiety are some of the most common reasons why adults smoke. When you have a bad day, it can seem like cigarettes are your only friend. Smoking can temporarily make feelings such as sadness, stress, anxiety, depression, and boredom evaporate into thin air. As much comfort as cigarettes provide, though, it’s important to remember that there are healthier (and more effective) ways to keep unpleasant feelings in check. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises. 

For many people, an important aspect of quitting smoking is to find alternate ways to handle these difficult feelings without smoking. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain. So, it’s worth spending some time thinking about the different ways you intend to deal with stressful situations and the daily irritations that would normally have you reaching for a cigarette.

Ways to create your personal stop smoking plan

Designing your personal game plan

Tailoring a personal game plan to your specific needs and desires can be a big help. List the reasons why you want to quit and then keep copies of the list in the places where you’d normally keep your cigarettes, such as in your jacket, purse, or car. Your reasons for quitting smoking might include:

• I will feel healthier and have more energy, whiter teeth, and fresher breath.
• I will lower my risk for cancer, heart attacks, strokes, early death, cataracts, and skin wrinkling.
• I will make myself and my partner, friends, and family proud of me.
• I will no longer expose my children and others to the dangers of my second-hand smoke.
• I will have a healthier baby (If you or your partner is pregnant).
• I will have more money to spend.
• I won't have to worry: "When will I get to smoke next?"

Source: Smokefree.gov Online Quit Guide

Questions to ask yourself

To successfully detach from smoking, you will need to identify and address your smoking habits, the true nature of your dependency, and the techniques that work for you. These types of questions can help:

• Do you feel the need to smoke at every meal?
• Are you more of a social smoker?
• Is it a very bad addiction (more than a pack a day)? Or would a simple nicotine patch do the job?
• Is your cigarette smoking linked to other addictions, such as alcohol or gambling?
• Are you open to hypnotherapy and/or acupuncture?
• Are you someone who is open to talking about your addiction with a therapist or counselor?
• Are you interested in getting into a fitness program?

Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques or therapies may be most beneficial for you.    

Start your stop smoking plan with START

S = Set a quit date.

T = Tell family, friends, and co-workers that you plan to quit.

A = Anticipate and plan for the challenges you'll face while quitting.

R = Remove cigarettes and other tobacco products from your home, car, and work.

T = Talk to your doctor about getting help to quit.

How to quit smoking and manage cravings

After quitting, you may feel dizzy, restless, or even have strong headaches because you’re lacking the immediate release of sugar that comes from nicotine. You may also have a bigger appetite. These sugar-related cravings should only last a few days until your body adjusts so keep your sugar levels a bit higher than usual on those days by drinking plenty of juice (unless you’re a diabetic). It will help prevent the craving symptoms and help your body re-adjust back to normal.

Tips for managing other cigarette cravings

Cravings associated with meals

For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting. TIP: replace that moment after a meal with something such as a piece of fruit, a (healthy) dessert, a square of chocolate, or a stick of gum.

Alcohol and cigarettes

Many people have a habit of smoking when they have an alcoholic drink. TIP: try non-alcoholic drinks, or try drinking only in places where smoking inside is prohibited. Or try snacking on nuts and chips, or chewing on a straw or cocktail stick.

Cravings associated with social smoking

When friends, family, and co-workers smoke around you, it is doubly difficult to quit or avoid relapse. TIP: Your social circles need to know that you are changing your habits so talk about your decision to quit. Let them know they won’t be able to smoke when you’re in the car with them or taking a coffee break together.  

In your workplace, don’t take all your coffee breaks with smokers only, do something else instead, or find non-smokers to have your breaks with.

Martin Stavrev

Martin Stavrev, 082365