Smoking

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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 smoking-related 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 non-smokers.

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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
• Arsenic - ingredient in rat poison

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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 to prevent withdrawal symptoms.

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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 bodys
  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 determined that
  smoking can cause

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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.
• Decreased sexual activityand mental depression.

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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 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.
• Just before your stop date, get rid of all of
  your cigarettes, matches, lighters and ashtrays.

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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
  replacement products are ways to take in nicotine
  without smoking. These products are like gum,
  patch, nasal spray, inhaler and lozenge. Using
  one of these roughly doubles your chance of
  stopping smoking if you really want to stop.

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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.

• 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 time