Tips on how to stop smoking

Tell Friends and Family
Let all your friends and family members know about you intention to stop smoking. These people can help you through the process of quitting and provide valuable support. They can remind you of you goal to stop smoking when you are craving a cigarette.

 Set

a Stop Date Try setting a date over a short period of time, about 2-4 weeks, which you will start the process of trying to stop smoking. If you can, try to smoke less cigarettes leading up to the goal date.  Stay Busy This tip is best for the first couple of days when you first try to stop smoking. Try to keep yourself busy with activities you like. Activities that keep you distracted and occupied so your mind does not think about smoking.

 Get

More Sleep The more you sleep the less time you have to be awake thinking about smoking. Sleeping more can also possibly help your body recover from the added stress of trying to stop smoking.  Go to Non-Smoking Locations Spend your time at places that do not allow you to smoke. Museums, malls, and some restaurants do not allow smoking. If you can't do it and you are not around people doing it, it may be easier to accept not being able to smoke.

Do Not Smoke "Just One" A lot of people who are trying to stop smoking may come to a point where they say they are going to smoke just one cigarette. Try your hardest not to do this as it will probably make it harder for you to stop completely.  Try Substitutes For the first few days or weeks you may need a nicotine substitute to help the process along. There are many nicotine substitute products on the market such as nicotine gum and nicotine patches. Recently, a new nicotine substitute has emerged called eCigarettes. Many people say these eCigarettes have helped them quit.

 *Smoking every organ Why Youharms nearlyQuit Smokinghealth in Should and reducingof your body, causing many diseases your

general.  *Quitting smoking has immediate as well as longterm benefits, reducing risks for diseases caused by smoking and improving your health in general.  *Smoking cigarettes with lower tar and nicotine provides no clear benefit to health.  *The list of diseases caused by smoking has been expanded to include abdominal aortic aneurysm, acute myeloid leukemia, cataract, cervical cancer, kidney cancer, pancreatic cancer, pneumonia, periodontitis, and stomach cancer.

 Irritation

of the trachea (windpipe) and larynx (voice box).  Reduced lung function and breathlessness due to swelling and narrowing of the lung airways and excess mucus in the lung passages.  Impairment of the lungs’ clearance system, leading to the build up of poisonous substances, which results in lung irritation and damage.  Increased risk of lung infection and symptoms such as coughing and wheezing.  Permanent damage to the air sacs of the lungs.

Smoking and the Respiratory system

Smoking Effects on the Circulatory system
 Raised

blood pressure and heart rate.  Constriction (tightening) of blood vessels in the skin, resulting in a drop in skin temperature.  Less oxygen carried by the blood.  Stickier blood, which is more prone to clotting.  Damage to the lining of the arteries, which is thought to be a contributing factor to atherosclerosis (the build-up of fatty deposits on the artery walls).  Reduced blood flow to extremities like fingers and toes.  Increased risk of stroke and heart attack due to blockages of the blood supply.

Cigarettes Effect on the Immune System 

The immune system doesn’t work as well and is supressed.  The immune system can not keep up with attempting to detox your system while tending other priorities  The person is more prone to infections.  It takes longer to get over an illness.

Smoking and the Musculoskeletal System
 Tightening

of certain muscles.  Reduced bone density.

Other effects of tobacco smoke on the body include: •Irritation and inflammation of the stomach and intestines. •Increased risk of painful ulcers along the digestive tract. •Reduced ability to smell and taste. •Premature wrinkling of the skin. •Higher risk of blindness. •Gum disease.

Effects of Tobacco on Men Smokers
 Lower

sperm count.  Higher percentage of deformed sperm.  Reduced sperm mobility.  Changed levels of male sex hormones.  Impotence, which may be due to the effects of smoking on blood flow and damage to the blood vessels of the penis.

Smoking Effects on Women’s Body
 Reduced

fertility.  Menstrual cycle irregularities or absence of menstruation.  Menopause reached one or two years earlier.  Increased risk of cancer of the cervix.  Greatly increased risk of stroke and heart attack if the smoker is aged over 35 years and taking the oral contraceptive pill.

Smoking Effects on the Fetus
Increased risk of miscarriage, stillbirth and premature birth.  Low birth weight, which may have a lasting effect of the growth and development of children. Low birth weight is associated with an increased risk for early puberty, and in adulthood is an increased risk for heart disease, stroke, high blood pressure, and diabetes.  Increased risk of cleft palate and cleft lip.  Paternal smoking can also harm the fetus if the nonsmoking mother is exposed to passive smoking.  If the mother continues to smoke during her baby’s first year of life, the child has an increased risk of ear infections, respiratory illnesses such as pneumonia, croup and bronchitis, sudden infant death syndrome (SIDS) and meningococcal disease.

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