Kicking the Habit of Cigarette Smoking
What's in a cigarette?
There are hundreds of chemicals in cigarette
smoke. There are three known parts of cigarette smoke that are dangerous to
the person smoking and to those who breathe in the secondhand smoke. The
three are tar, nicotine and carbon monoxide(a poisonous gas).
- Tar breaks down into a sticky substance in the lungs.
- Nicotine is the addictive part of tobacco smoke.
- Carbon monoxide robs your body of oxygen.
Why people smoke?
You are the only one who can answer "why" you
smoke. Taking time to figure out why will help you determine how to quit.
Most people begin smoking as a social behavior.
Why Quit?
The more you smoke, the greater the health
risks. Even an occasional smoker (1 to 4 cigarettes a day) is still at
greater risk for health problems than a nonsmoker. An average smoker smokes
15 to 20 cigarettes a day.
Smoking can cause the following problems:
- Various cancers such as lung, throat and mouth cancer.
- Heart disease
- Problems with having children
- Skin wrinkling
- Difficulty breathing
- Harm others by exposing them to secondhand smoke
Benefits of Quitting
Most health risks can be reversed, some within
one year, others within 10 to 15 years.
- Food tastes better
- Fresher breath
- Less coughing and shortness of breath
- Save more money
- More energy
- You and your clothes smell better
- It's good for loved ones.
- Improved sense of smell
Click on this link to find out more benefits to
quitting:
http://www.lungusa.org/tobacco/quit_ben.html
Here are some tips to help you quit:
- Many states offer Quitlines. You can call 1-800-ACS-2345 to find a
service in your area.
- The service is free and help is available at night and on weekends.
- See if medicines can be offered at a reduced price.
- You never have to leave your home to get help.
You can take the first steps in quitting. Try
the tips below:
- Look at your smoking habits by determining when and why you smoke.
- Make up your mind to quit.
- Choose the day and quit on that day.
- Use a substitute (gum, hard candy, fruit, nuts) for smoking.
- Give up those activities temporarily that you associate with
smoking.
- Reward yourself for not smoking (buy something special).
- During the first few weeks, eat plenty of low-calorie snacks; drink
lots of water.
- Ask friends and family for their support.
- Find out more about hypnosis or acupuncture.
TREATMENTS TO HELP YOU QUIT
There are various treatments that can help you
quit.
- Nicotine gum
- Medication
- Nicotine patches
- Nasal sprays.
- The treatments have small amounts of nicotine and these amounts
decrease over time. This is to help reduce the craving for nicotine.
There are side effects, so be sure you discuss
the risks and benefits with the doctor. Treatments should be used with
counseling or a smoking-cessation program.
For more tips on quitting, click
http://www.cdc.gov/tobacco/quit/canquit.htm
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