Smoking

Steps to Help You Break the Habit

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

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The three main components of inhaled smoke are :
• Nicotine • Carbon monoxide • Tar all of which can cause disease.
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It is absorbed into the bloodstream and effects the brain within 10 seconds. If you are a regular smoker, when the blood level of nicotine falls, you usually develop withdrawal symptoms such as craving, anxiety, restlessness, headaches, irritability, hunger, difficulty with concentration, or just feeling awful. These symptoms are relieved by the next cigarette. So, most smokers need to smoke regularly to feel 'normal', and
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Carbon monoxide
Carbon monoxide is a poisonous gas found in car fumes, 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, making it thicker and putting the heart under increased strain as it pumps blood around the body.

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Tar
Tar contains many substances proven to cause cancer. 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.
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Effects of Smoking and the reasons to Stop

International studies of millions of people by government, industry, universities, and private research institutions have

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Cancers
• Lung cancer (About 30,000 people in the UK die from lung cancer each year. More than 8 in 10 cases are directly related to smoking). • Mouth, throat and nose cancer • Cancer of the larynx • Oesophageal cancer • Pancreatic cancer • Bladder cancer • Stomach cancer • Kidney cancer • Leukaemia
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Heart and circulatory diseases
• Heart attacks and Heart disease (is the biggest killer illness in the UK. About 120,000 people in the UK die each year from heart disease). • Arteriosclerosis - build up of fatty deposits in the blood vessels. Causes loss of elasticity in the artery walls, which can lead to diseases such as stroke, gangrene and aortic aneurysms. • High blood pressure

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

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

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

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

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How can I stop smoking?
About 2 in 3 smokers want to stop smoking. Some people can give up easily. Willpower and determination are the most important aspects when giving up smoking. However, nicotine is a drug of addiction and many people find giving up a struggle.
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Getting Ready to Quit
• Set a date for quitting. If possible, have a friend quit smoking with you. • Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee, etc). • Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when smoking. Think about how you feel when you smoke. • Smoke only in certain places, such as outdoors. • When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking; you might chew gum or drink a glass of water. Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don't like. 19 •

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

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