Steps to Help You Break the Habit


• More than 400,000 deaths in the U.S. each year are from smokingrelated illnesses. • Smoking kills an estimated 120,000 people each year in the UK. It is a major cause of illness and premature death – on average, persistent smokers die 10 years younger than nonsmokers.

extremely poisonous metal found in batteries • Acetone . Often used as a fumigant to kill rats • Cadmium . many of which are harmful.000 chemicals.solvent used in fuel and chemical manufacture • Formaldehyde .chemical found in cleaning fluids. and pesticides.poisonous gas used in the manufacture of plastics. These include: • Benzene .solvent found in nail polish remover 3 . Used in cigarettes to increase the delivery of nicotine • Hydrogen cyanide .highly poisonous.Tobacco contains over 4. colourless liquid used to preserve dead bodies • Ammonia . dyes.

4 .The three main components of inhaled smoke are : • Nicotine • Carbon monoxide • Tar all of which can cause disease.

It is absorbed into the bloodstream and effects the brain within 10 seconds. and 5 . headaches. difficulty with concentration. If you are a regular smoker. These symptoms are relieved by the next cigarette. you usually develop withdrawal symptoms such as craving. So. or just feeling awful. hunger. restlessness. most smokers need to smoke regularly to feel 'normal'. irritability. anxiety. when the blood level of nicotine falls.

making it thicker and putting the heart under increased strain as it pumps blood around the body. 6 . which reduces the amount of oxygen carried in the blood. Oxygen is vital for the body’s organs to function efficiently. The reduction in oxygen changes the consistency of the blood.Carbon monoxide Carbon monoxide is a poisonous gas found in car fumes.

Irritants found 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.Tar Tar contains many substances proven to cause cancer. 7 .

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universities. and private research institutions have 9 .Effects of Smoking and the reasons to Stop International studies of millions of people by government. industry.

000 people in the UK die from lung cancer each year. More than 8 in 10 cases are directly related to smoking).Cancers • Lung cancer (About 30. throat and nose cancer • Cancer of the larynx • Oesophageal cancer • Pancreatic cancer • Bladder cancer • Stomach cancer • Kidney cancer • Leukaemia 10 . • Mouth.

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• High blood pressure 12 .000 people in the UK die each year from heart disease). gangrene and aortic aneurysms. About 120. • Arteriosclerosis . which can lead to diseases such as up of fatty deposits in the blood vessels.Heart and circulatory diseases • Heart attacks and Heart disease (is the biggest killer illness in the UK. Causes loss of elasticity in the artery walls.

Diarrhea and colitis. particularly chest colds and bronchitis. • Chronic Polmunary (About 25. Arthritis. and hair Insomnia. More than 8 in 10 of these deaths are directly linked to smoking). • Increased frequency of colds. • Headaches. • • • • Stained teeth. 13 .000 people in the UK die each year from this serious lung disease.Respiratory disease and Other illnesses • Asthma. fingers. • Shortness of breath.

smoking is both a cause and an effect of lower intelligence. etc.• Blood flow to the extremities is decreased (cold hands and feet). • Smokers are sick more often.) increases the lung cancer rate of the smoker. • Smoking decreases the oxygen supply. Besides needing more sleep. Smokers have difficulty running and exercising. . thus causing extensive circulatory problems and premature heart attacks. Often. This extra sleep must come from his spare time. • Air pollution (auto exhausts. • The time to recover from any specific ill. requiring a higher blood pressure. • The smoker's body requires more sleep every night. just as smoking is both a cause and effect 14 of lower income. smokers don't sleep as well. In fact. industry wastes. but not of the non-smoker. a non-smoker will survive a sickness from which he would have died had he smoked. Smoking destroys vitamins. Lower intelligence has been related to smoking. is much longer for the smoker. particularly vitamin C and the B's. whether caused by smoking or not.

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the greater the reduction in your risk It is never too late to stop smoking to gain health benefits.What are the benefits of stopping smoking? The benefits begin straight away. 16 . You reduce your risk of getting serious disease no matter what age you give up. the sooner you stop. However.

17 . – Reduction in 'smoker's cough'. and face.Benefits of stopping smoking include the following: – Breathing improves. – Foods and drinks taste and smell much better. hair. clothes. – The smell of stale tobacco goes from your breath. – Finances improve. – Chest infections and colds become less frequent. – You are likely to feel good about yourself.

Willpower and determination are the most important aspects when giving up smoking. Some people can give up easily. 18 . However. nicotine is a drug of addiction and many people find giving up a struggle.How can I stop smoking? About 2 in 3 smokers want to stop smoking.

Getting Ready to Quit • Set a date for quitting. If possible. • Notice when and why you smoke. • When you want a cigarette. Think about how you feel when you smoke. • Change your smoking routines: Keep your cigarettes in a different place. have a friend quit smoking with you. Try to think of something to do instead of smoking. • Smoke only in certain places. you might chew gum or drink a glass of water. wait a few minutes. Don't do anything else when smoking. such as outdoors. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee. 19 • . Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don't like. Smoke with your other hand. etc).

• Give yourself rewards for stopping smoking.On the Day You Quit • Get support and encouragement. For example. with the money you save by not smoking. and resources of the addicted smoker. Relax by taking a hot bath. efficiency. or breathing slowly and deeply. Nicotine 20 replacement products are ways to take in nicotine . happiness. drink hot tea instead. drink some water. When you get that urge to smoke (and you will). if you used to smoke when you drank coffee. wealth. Think about how your cigarette money helps support those hypocritical tobacco companies whose income is derived at the expense of the health. • Get medication and use it correctly. going for a walk. For example. • Learn how to handle stress and the urge to smoke. Think of changes in your daily routine that will help you resist the urge to smoke. buy yourself something special.

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Life's too good and too short to waste on that filthy habit. Many ex-smokers did not succeed at first.Keep trying Keep trying. but they kept trying. Thank You for your 22 . Show yourself and to the others who you are.The first few days after stopping will probably be the hardest.

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