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| Have you ever heard the phrase , "It’s easy to stop smoking, I’ve done it a hundred times?" We all chuckle when we hear that, but the truth is that behind those words is a person suffering from a serious addition. I sincerely hope this article will help lead you or your loved one on the road to becoming a non-smoker. Dr. Sam Kurihjam
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HOW TO STOP SMOKING
CONTENTS
INTRODUCTION
WHY DO PEOPLE SMOKE CIGARETTES?
WHY IS IT SO HARD TO QUIT SMOKING?
THE HIGH COST OF SMOKING
THE HEALTH RISKS OF SMOKING (Part One)
THE HEALTH RISKS OF SMOKING (Part Two)
THE HEALTH RISKS OF SMOKING (Part Three)
THE DANGERS OF SMOKING WHILE PREGNANT
SMOKING AND YOUR TEETH
WHY SMOKING LEADS TO OTHER DRUGS AND ADDICTIONS
SMOKING AND THE OPPOSITE SEX (Why it's a TURN OFF!)
HOW TO BREAK THE HABIT OF SMOKING (Method 1)
HOW TO BREAK THE HABIT OF SMOKING (Method 2)
HOW TO BREAK THE HABIT OF SMOKING (Method 3)
HOW TO BREAK THE HABIT OF SMOKING (Method 4)
SMOKING SUPPORT GROUPS
HOW TO HELP YOUR LOVED ONES STOP SMOKING
INTRODUCTION
Since you
are reading this, chances are you are a smoker, or someone you love is a
smoker. In either case you surely are not looking for a article that will
tell you how to smoke. Rather, you are looking for a “magic button” to quit
smoking.
I am sorry
to disappoint you, but there is no “magic button.” In fact, it is going to
require discipline on the part of the smoker to kick the addiction. (You will read the word
"addiction" over and over again throughout this
article. The reason is simple... smoking IS an addiction no matter how you look at it.)
I can offer you facts, statistics and methodologies to eliminate the addiction, but the
final ingredient is you and your desire to quit smoking once and for all!
I wish you
the best of luck and, as we say in France, "Bon courage", because I am also an
ex-smoker and know how big a challenge it is to become a non-smoker once and for all.
WHY DO PEOPLE SMOKE CIGARETTES?
Cigarette advertisements tell us time and again that cigarette smoking is dangerous to
our health. According to United States studies, cigarette smoking is
responsible for one out of every five deaths in the U.S. Smoking robs us as a whole of more than
five million years of lifespan because of premature deaths.
Cigarettes are the most addictive and destructive over-the-counter drug known to man. Cigarette
smoking is clearly linked to lung cancer, high blood pressure, brochitis, cardiovascular diseases, and a whole host of other health problems. So we might well wonder why do
people still smoke?
Before
World War I, tobacco was smoked in the form of cigars. They were primarily
smoked by the wealthy. Cigarettes, which were originally leftovers from the cigar
making process, were smoked by the less fortunate. The number of people who
smoked cigarettes boomed when tobacco companies started to mass-produce
cigarettes.
Their clientele? ... Soldiers of World War I.
It took
some time before the deadly effects of smoking became evident. Doctors only
noticed the increase in lung cancer incidents 20 to 30 years after WW1. With
this increase, Reader's Digest published an article "Cancer by the Carton,”
which began public awareness of the effects of cigarette smoking.
Many similar articles have since been published to condemn cigarette smoking. Medical
advancements have proven the correlation between cigarette smoking and lung
cancer. But despite all of this, smoking-related lung cancer has remained of the most common diseases in the modern world.
Cigarettes'
most common ingredient is nicotine. Nicotine is more addictive than heroin,
which is a prohibited drug in most parts of the world. Aside from
heroin, doctors rank nicotine ahead of alcohol and cocaine in terms of
dependence.
Indeed, research has shown that smoking just four cigarettes a day can
induce life-long addiction to nicotine. People who smoke tend to see smoking as
a part of their personality, as something that they cannot live without. That is
a clear sign of addiction.
What adds
to the addictive power of cigarettes is the psychological pleasure or
satisfaction a smoker gains when smoking. Smokers describe smoking
as a "pat-on-the-back" after a hard day's work. One smoker confesses that it is
not the taste of the cigarette; it is actually the sense of satisfaction that
you get from it that keeps you smoking.
Studies have also shown that depression
is twice as common in people who smoke as those who do not smoke. Some also
use cigarettes as an ersatz activity to pass time of day. Just like in
war movies, when a soldier was waiting for the signal to attack, he was always seen holding a gun in one hand and a cigarette in the other.
Nicotine reduces anxiety and induces euphoria. Researches have also shown that
nicotine induces alertness and arousal, and sedation and relaxation based on the
dose of nicotine intake. These effects, though, do not outweigh the harmful
effect of nicotine addiction, which is lung cancer, and possibly other ailments,
which will all eventually lead to death.
People who
cannot stop smoking may see it the other way around. They may be blinded by
the short-term effects of nicotine. Aside from nicotine, smokers rarely pause to think
that a cigarette contains acetylene (fuel used in welding), cyanide, nitrogen
oxide, carbon monoxide, and tar... all of which are harmful, poisonous chemicals.
Psychosocial factors also contribute to why people continue to smoke. People
surrounded by others who smoke, like family and friends, can soon develop the
smoking habit. An environment permissive and indifferent towards cigarette
smoking will produce significant numbers of smokers.
Recently,
researchers have reported that genetic variables also play a role in why people
keep on smoking. These genetic variables affect the tendency of a person to
smoke and also the chances of successfully quitting long term.
Given the
many facts and figures related to the hazards of smoking cigarettes, it is surprising that the
percentage of smokers has not shown any considerable decrease. In fact, it
continues to increase. The World Health Organization has estimated that by year
2020, tobacco will kill more people than any single disease in the world.
Educating
people about the dangers of smoking doesn't seem to strike any chords in
smokers. Some smokers even fool themselves into thinking that smoking is NOT directly related to lung
cancer and eventual death. They believe it to be an unproven myth!
But whatever delusions smokers cling to about their habit, they can never argue
that smoking is not an addiction. And most of them know full well that it is an addiction which, sooner or later, will cause their death.
WHY IS IT SO HARD TO QUIT SMOKING?
Smoking is one of the major causes of death in the modern world. Tobacco is responsible for the
death of 1 in 10 adults all over the world, which translates to around 5 million
deaths every year. It is because of this that helping people stop smoking is now a
public health priority.
As I
mentioned previously, the boom in cigarette smoking occurred during the
First World War. Tobacco companies were successful in including their products
as part of the military ration. At the time, soldiers under the stress of
warfare took up smoking and, since then, the tobacco industry has grown through
an increased consumer patronage all over the world.
With the
prevalence of cigarette smoking came the adverse health effects on its
consumers. Smoking poses dangers both directly and indirectly to the public. An
indirect public health concern that cigarettes may pose is accidental fire. As
for the health risks in smoking tobacco, the disease mainly strikes the
cardiovascular system, resulting to heart attack, respiratory tract diseases,
and often cancer.
In spite of
these risks, the number of cigarette smokers all over the world has not fallen
considerably. Though many smokers claim to have been meaning to quit the
habit, they just find it so difficult. The fact is that after smoking for quite
some time, quitting will prove to be very hard ... but by no means impossible.
Why is it hard to quit smoking?
Foremost,
this is because most smokers quickly become addicted to the deadly addictive power of the nicotine contained in
tobacco products.When a person
draws on a cigarette, nicotine particles find their way to the lungs through
inhalation. From there, nicotine is absorbed into the bloodstream just like the
oxygen people breathe. It travels with the blood to the brain where it locks
onto certain receptors.
Dopamine is then released into the brain. This is
the chemical that makes the smoker feel a euphoric sensation. Smokers find it
difficult to quit because they come to be dependent on this good feeling. And in
wanting to experience this repeatedly, this leads to dependence – a sign of
addiction.
A person
who attempts to quit will almost certainly experience withdrawal symptoms. Topping the bill amongst which is slight depression. With the absence of the chemical that
produces the relaxing feeling, the brain becomes distressed. Other
withdrawal symptoms from smoking include:
- Headaches, dizziness, and nausea
- Shakes, chills
- Cough, dry throat nasal drip
- Hunger, fatigue
- Constipation, gas or stomach pain
- Insomnia, troubled sleep
Not knowing
what to do with their hands is another common complaint among new ex-smokers. Once people get hooked, smoking becomes a big part of their lives.
They enjoy holding a cigarette as much as they enjoy smoking them. And
after a long period of lighting up, it becomes a routine. Humans are
creatures of habit and, by force of habit, smokers find themselves reaching for
a cigarette and lighting it up automatically without even thinking about it.
Certain
“triggers” in the environment may also hamper a smoker’s desire to quit. Many everyday things
may boost smoker’s need for a cigarette. These may be feelings, places, and
moods. Even the things done routinely (like a cup of coffee) may trigger this craving for a smoke.
For those
who have been smoking for quite a while already, they may not realize it but
they also form an emotional attachment to cigarettes. They find the cigarette
calming and comforting during stressful times. Cigarette smoking somehow
becomes an extension of their social life, particularly when they are
emotionally at the highest or lowest. Asking a smoker to give up smoking is like asking them to give up a trusted friend.
These are
only some of the reasons why it is hard to quit smoking. But there are
also several strategies and quitting techniques that may aid smokers to finally
give up on this tenacious habit.
Quitting smoking all begins with a person’s
intention to stop. They must have the will power to overcome the craving for
smoke. There are also a lot of quit-smoking products in the market, which may
be worth trying. Support groups are proving to be very helpful, too.
Smokers
must understand that to quit smoking may take more than one attempt. They may also
have to try several methods before they finally succeed. Smoking is a stubborn
habit because it is closely tied to people’s everyday actions. Even so, with determination, will power, and a strategy, stopping smoking
is not out of the question.
THE HIGH COST OF SMOKING
Smoking is an expensive vice. An ordinary smoker incurs enormous cost to sustain this
unhealthy lifestyle and the costs do not pertain solely to him. There are
adverse effects to the body, to the immediate family, to society, to the
environment and to the economy.
The most
obvious cost of smoking is the daily, weekly and monthly expenditure of an
ordinary smoker. Cigarettes now cost an average of $4.00 per pack (much more in
Europe). It doesn't take long to do the math for a pack-a-day smoker.
At $4.00 per day, the money burned would amount to
almost $1500 in a year! Enough for a decent out-of-town vacation!
The number of smoke related diseases such as cancer,
respiratory problems and heart ailments increase yearly. Certain disabilities
also result from tobacco related diseases like breathing problems.
Reduced life expectancy ... the smoker may lose 10-15 years of his or her life as a
consequence.
Medical expenditure will also have to be addressed as most, if not all, smoke related
illnesses require treatment and medication. Health care services seldom come free.
At the same time, there will be loss of earnings when the ailing smoker is forced to retire
early. Instead of bringing in more money to the household, the expenditure increases.
The environment of the smoker will also deteriorate because of the fumes. In a car,
the interiors smell, ashes accumulate and upholstery gets burnt. Same thing goes when the smoker lights up inside his or her
own house.
Smokers also harm their friends, colleagues and neighbors through second-hand smoke. Non-smokers exposed to the
carbons emitted are susceptible to smoking related diseases. If these exposed
non-smokers already have have an illnesses or weaknesses, second-hand smoking will further aggravate the
situation.
Insurance Companies now to charge much higher premiums
to smokers. The addiction is correctly considered to be high-risk and not conducive to a long, healthy life.
Smoking
also has emotional costs. The dependence on tobacco can
be very restricting. There is also the pressure to quit smoking as the smoker
realizes the harmful effects to himself and to his or her family.
A person
with a smoking-related disease will not be the only one who will suffer.
Immediate family members and friends will definitely feel the burden of the
illness. There is the constant sense of helplessness in addressing the vice and
its side effects.
A lot of
money will literally be reduced to ashes because of the addiction. That money can
in fact be saved if the person stops smoking!
THE HEALTH RISKS OF SMOKING - Part One
What are
the effects of smoking to one’s health?
In
considering the health risks of smoking, it is incumbent to look upon the four
rather undesirable components of an ordinary cigarette.
We
discussed some of these earlier, but let us now break down the components of a
cigarette.
A single
cigarette is loaded with no less than FOUR harmful toxic substances - irritants, nicotine, carbon monoxide and
carcinogenics. These all affect the different systems of the human body.
Component No. 1 IRRITANTS
A cigarette contains irritants like ammonia, formaldehyde and oxides. Such irritants
usually cause the respiratory tract to swell.
Component No. 2. CARCINOGEN
There are
about 40 kinds of chemicals found in a cigarette.
Most are considered carcinogenic, meaning cancer promoting.
Lung cancer is usally related to smoking. The respiratory system of a smoker is clearly prone to a much higher incidence of this cancer. The mortality rate of lung cancer cases is very
high, and it's a most unpleasant way to die.
Component No. 3. CARBON MONOXIDE
Carbon
monoxide component harms the circulatory system. This reduces the capacity of
the blood to carry oxygen to the heart.
Component No. 4. NICOTINE
Nicotine is the
major component of cigarettes and it also poses a notorious threat to the
body. Nicotine is what causes smoking to be highly addictive. Nicotine in the
body system also results in an increased heart rate and high blood
pressure.
The four
components mentioned above all contribute to the harmful effects of
smoking. The immediate effects may be manifested by coughing,
burning of the nose and throat or dizziness. There is also a greatly increased health risk
for a person already suffering from illnesses like
high blood pressure and diabetes.
Smoking
results in the body being susceptible to cardiovascular or heart diseases. There are claims that smoking may not directly cause an
increase in high blood pressure, but it increases the risk of suffering a stroke or heart attack.
Peripheral
vascular disease is also widespread among smokers. This is a disease
affecting the lower limbs of the person, and is due to the atherosclerosis or
the narrowing of the arteries in the blood vessels of the limb. The narrowing is
caused by the build up of plaque.
Studies
also show that the smoking habit poses a particular risk to women. A woman
smoker may have a more difficult time in getting pregnant as a consequence. A
pregnant woman who smokes will definitely harm the baby inside her womb. Studies
reveal that cigarette smoking actually increases the probability of the child having a low birth weight, stillbirths and sudden infant death
syndrome. The mother also is in danger as smoking will increase the risk of
high blood pressure or suffering a stroke.
Passive Smoking
Passive
smoking is the involuntary exposure to smoke from cigarettes. In this case, even a
non-smoker’s health is put at risk. Breathing in fumes from other people’s
cigarette or tobacco may cause the same adverse effects experienced by an ordinary
smoker (depending on the regularity of exposure and endurance of the non-smoker).
Recent
studies show that passive smokers, children and adults alike, have a
higher risk of developing lung and other respiratory problems. Children who are
constantly exposed to smoker's fumes are susceptible to colds, ear infections and
breathing problems.
There are risks in life that are worth taking. Smoking is NOT one of them!!
THE HEALTH RISKS OF SMOKING - Part Two
Scientific
evidence of the health risks posed by smoking go back to the 1950s. In the mid-1990s, figures from
the US government show that 28% of males 18 years old and above and 23% of
females in the same age bracket were habitual smokers. The
percentages were even higher in 1964, when the US surgeon general first issued
an official warning that smoking was hazardous to health.
Following
that formal warning, many reports were released about the link between cigarettes
and tobacco to heart diseases, lung diseases, and cancers of the mouth and other
tissues. However, the habit persisted, with young smokers doing so as an
expression of rebellion and a strong drive to be "independent".
For adults,
smoking marked an addiction to nicotine - the key factor that makes smoking a
pleasurable and addictive experience. This led to another warning from the
surgeon general in 1988, which put addiction to nicotine on the same level as
cocaine and heroin.
The danger
in smoking comes from the chemical substances released either as a gas or as a
particulate. Nitrogen oxides, hydrogen cyanide and most especially carbon
monoxide are gaseous emissions from cigarette smoke that threaten to poison the
body.
Nicotine is
one of several hazardous particulates emitted from smoking. These particulates
damage the cilia - the little hairs lining the lungs that help transport mucus
out of the lungs, and all pollutants accumulated. When the cilia malfunction,
pollutants remain in the lungs and the likelihood of influenza and bronchitis,
emphysema and other diseases increases.
The
possibility that smokers die from cancer and heart disease is twice that of
their non-smoking counterparts. Individuals who smoke also have lungs that
become less efficient with age much faster than those who don't. Smoking has
been cited as the cause of over 400,000 deaths in the US every year.
Government
agencies, scientists and health officials have also established that passive
smoking has serious ill effects. The National Center for
Chronic Disease Prevention and Health Promotion has reported that over 4,000
chemicals are generated by second-hand smoke, with more than 50 of those
believed to be cancer-causing agents.
In 1975,
the Centers for Disease Control released a report citing such a danger, noting
that toxic chemicals stay in the air and are inhaled by unsuspecting victims.
Thus, the concern over smoking as a private choice by individuals expanded into
a public-health issue.
Passive
smoking was cited as a cancer-causing agent by the US Environmental Protection
agency in 1993. For pregnant women, smoking raises the chances that their baby
will be underweight or that they end up with a miscarriage. Children less than a
year old are twice as likely to have lung infections if their mothers smoke
compared to counterparts whose mothers do not practice the habit. Individuals
with asthma, allergies or other respiratory ailments were also warned, as
exposure can worsen their conditions.
Some
smokers gradually quit or smoked less, while non-smokers became the focus of more
protection, as government worked on policies and legislation to curb the habit.
As early as 1964, the US signed into law a requirement that health warnings must
be integrated into all cigarette advertising and packaging. Policies were also
implemented to designate schools, offices and other public places as smoke-free
buildings.
The US Food
and Drug Administration established that cigarettes served as a channel for the
highly-addictive nicotine, and came out with guidelines to deter smoking by
individuals below 18 years old in 1996.
In the
1990s, class action suits started to bombard state and federal courts, claiming
that cigarette makers employed deceptive marketing tactics to keep consumers
from knowing that nicotine was addictive and worked on levels of the particulate
in cigarettes to keep smokers hooked on their product.
More recent
suits against the industry charge manufacturers of also misleading consumers
into thinking that "lights" and similar products were healthier alternatives to
regular cigarettes. These more recent cases later led to the multi-billion
dollar settlement between the US government and industry in the late 1990s.
These
lawsuits and the consistency of health lobbyists and persuasive government
programs have helped pull down US smoking rates on a consistent basis over the
last four decades, with government figures showing per capita rates at 22.5% and
experts forecasting the rates to continue declining in the future.
THE HEALTH RISKS OF SMOKING - Part Three
Nowadays,
more and more people are becoming aware of the need to be healthy. They increase their intake of healthy foods and take
vitamins just to supplement their daily requirements. They go to the
gym to exercise. They indulge in countless health regimen. But many
avid keep-fitters still tend to neglect the adverse effect of smoking on their health.
So where does the problem begin?
Surveys show that people still tend to neglect government
warnings and messages about smoking. People are still not aware what harm
smoking can really do to their health.
The Full Scrutiny
Why should
people quit smoking? Why should they pay more attention now whenever somebody
tells them that smoking is bad for them?
Here are
some of facts that will explain why to quit smoking… now
1. Smoking kills 114,000 people each year in the United Kingdom alone.
This means
that if you don’t quit smoking now, you could be the 115,000th. It’s really not
a joke why experts show these kinds of results because it is really what’s
happening in society today. Smoking really does kill, and people should be
aware of that.
2. Smoking is the number one factor in lung cancer.
There’s no
greater factor that can trigger lung cancer in a person than smoking. This is because smoking primarily destroys the immune system of the
body. This will result to the body’s inability to fight back infection and to
ward off harmful bacteria that enters the system.
3. Smoking really does cause cancer.
Aside from
the fact that it causes lung cancer, it can also initiate the formation of other
cancer cells in the body. This is because cigarette smoke contains so many
chemicals including carcinogens, which is present in tar, an ingredient in a
cigarette. Carcinogens are the elements that cause cancer cells in the body.
Once developed it could lead to acute condition of cancer which eventually leads
to death.
4. Smoking is addictive and can cause hypertension and other cardiovascular diseases.
The primary component of a cigarette is nicotine. Studies show that nicotine is a highly
addictive element, which means to say that once you start smoking it is
really difficult to stop. So, that means DO NOT even try smoking in the first place... not even to experience it for yourself.
Nicotine also increases your cholesterol levels. This can lead to hypertension and other cardiovascular diseases that lead to
heart attacks.
5. Smoking has bad effects on your whole body.
People are
not just aware of it but smoking is, in fact, detrimental to your whole body,
from the tip of your hair down to the ends of your toenails.
First,
smoking makes your hair smell bad. Also, the elements found in
smoking can curb the growth of your hair and it can even dry it out, losing its
shine and luster.
Second,
smoking leads to brain and mental illnesses. It can cause brain stroke or
cerebral thrombosis, altered brain chemistry, stress, and nervous tensions.
Third, as the old song goes, smoke gets in your eyes. It can even cause blindness, cataracts, and makes your
eyes sting; therefore, your eyes will lose more water due to excessive blinking.
Not only
that, smoking also affects the teeth, lungs, heart, bones, and even your skin.
Smoking reduces the elasticity of your skin, thus, it will be more vulnerable to
skin diseases and allergies.
The bottom
line is that you should really stop smoking now because it will not only
affect your life but other people's as well. Remember... the primary concluding
effect of smoking is always death and nothing else. Is it worth it?
In reality,
that’s the saddening part, when you lose somebody you love. So, now, would you
rather continue smoking than live a healthy life with your family? It’s not a
matter of choice. It’s a matter of how you value your life and your family.
THE DANGERS OF SMOKING WHILE PREGNANT
Surveys
show that many mothers smoke during their pregnancy. They hope that it does
not affect their baby. In most instances, these are the mothers that do
not care for their unborn child, because if they do they would know that smoking
poses great danger to the unborn child. It is currently one of
the major causes of infant mortality.
Basically,
cigarette smoke alone is full of chemicals, some studies even state it has more
than 2,500 chemicals. We discussed some of these chemicals previously. Some
chemicals like tar, carbon monoxide, and nicotine were considered as the most
dangerous substance for the foetus. It has long been proven how these chemicals
can greatly affect the development of the fetus inside the mother’s womb.
The Smoking Snag
Mothers who
smoke while pregnant run a risk of ectopic pregnancy. This is especially true
when the mother is a heavy smoker during the first trimester of her pregnancy.
Ectopic
pregnancy refers to the state where the embryo is embedded outside the uterus
instead of inside. Usually, it is embedded in
the fallopian tube, and the foetus has to be removed because the child simply will
not survive outside of the environment where it gets all the nourishment and protection that it needs.
Smoking
also increases the probability that the mother will develop complications in the
placenta. Reports show that placental problems are actually happening in about
1% of pregnancies. The most common problem is "placenta previa" where the
placenta is connected very low in the uterus and is almost in the cervix.
Another
problem is the deterioration of foetal growth. Smoking during pregnancy results
in low infant birth weight. For so many years now, reports show that there have
been significant difference between babies with smoking mothers and those who
have non-smoking mothers.
Greater
risks are imposed on babies who weigh less than normal babies.
They may acquire certain diseases like cerebral palsy, mental retardation and, at worst, premature death.
Smoking also increases the likelyhood of birth defects such as
cleft lip and cleft palate.
Moreover,
babies born from mothers who are smokers have higher incidences of sudden infant
death syndrome. Even if these infants survive, they may still incur diseases
like asthma, behavioural problems, or learning disabilities.
The Post-pregnancy Woes
For babies
with mothers who smoke regularly, problems still lurk within their environment.
This is especially true to mothers who smoke when they are breastfeeding
their babies.
Studies have revealed that nicotine is passed on to a baby through breastfeeding.
Experiments using urine testing have proven the presence of nicotine in the system of a baby
who is breastfed by a smoking mother.
Most experts contend that the problem lies with the mother’s urge to get back to
smoking right after they gave birth. The mothers contend that it is safe to smoke, since the baby is now born. Yet, when the mother continues to smoke during the
formative years of her child, chances are she is already shaping a child that
will become a smoker itself. That is, if the child survives into adulthood.
So, what’s
the point here? The fact that the mother does not care for her own health is one
thing. But the fact that she puts greater risk on her baby because of her vice
is another thing, and that it is the most saddening part.
Babies
should be given the right to live a decent, normal, and healthy life. So
mothers out there, please bear in mind that aside from the long range dangers
to yourself, your baby will also suffer. Let's take care of them
simply by not smoking.
SMOKING AND YOUR TEETH
As they say, smile and the world smiles with you.
Do you
think that the same old adage will apply to people who smoke? Think
again.
Smoking addicts have a much higher probability of
dental and gum problems, or worst, complete loss of teeth.
Research
shows that smoking affects the body’s immune system, thereby deteriorating the
body’s ability to fight infection. People who smoke heavily
will definitely encounter serious dental problems such as gum diseases, inflammation of the
gum areas and tooth loss.
Studies on a group of smokers who already have gum diseases showed that one-fifth of them reaped positive results after quitting smoking, while the remainder (who continued to smoke) experienced increased gum problems.
The Reason? ... Smoking triggers the accumulation of bacteria in plaque.
In reality,
plaque, that gluey white material that builds up on our teeth whenever we don’t
brush properly, is already a major dental problem. And the fact that
smoking helps bacteria formation in plaque is, indeed, a double jeopardy.
The result is an inflamed gum.
Moreover,
the bone that we have on our jaw will also be affected, thereby, hastening the
slackening of the teeth that eventually leads to tooth loss.
So take a personal assessment of yourself. Psychologists say that losing one’s teeth
can make a vast effect in one’s life. It’s not only your confidence that will be
affected but your appearance, and lifestyle.
Gum diseases are silent killers of your teeth. But don’t
despair. There are still solutions to the problem...
First - stop smoking.
Next - visit your dentist for treatment. This may include some teeth cleaning,
medications to cure any gum infection, and proper maintenance on your teeth. You
should also know how to observe and practice proper dental hygiene so as to
prevent any reocurrence.
It's clear that smoking is not only
detrimental to your health but to your physical appearance, outlook in life,
lifestyle, and confidence as well.
So, the
next time you want the world to smile back to you, better be sure that you don’t smoke!
Why Smoking Leads to Other Drugs and Addiction
More people
are now aware of the detrimental effects of smoking on their bodies. What they
don’t know always accept is the high probability of smoking leading to other drugs and
addictions.
In fact,
studies show that people who smoke heavily will, in all probablility, sooner or later try other drugs as well.
WHY SMOKING LEADS TO OTHER DRUGS AND ADDICTIONS
First let’s
first identify an “addiction.”
Psychologists define addiction as something that refers to the state of being
dependent on something. It could either be psychological or physical, but
whatever it is, addiction insinuates a neurotic or persistent urge to repeat
everything that caused the person’s dependency.
Normally,
the onset of addiction is triggered by the formation of cravings or desire. When
these cravings are answered, another craving would rise with more intensity than
the first one. This cycle will go on and on and, without knowing it, you are
already an addict.
Smoking and Addiction
This is now
the question of the decade: "Why do people get addicted to smoking?" How come
experts relate smoking to addiction?
A lot of
people are also asking whether cigarette manufacturers include a certain amount
of marijuana on it just to trigger addiction to people. Of course, if people get
addicted to it, the more the manufacturer's productivity will grow.
Partly,
yes, it could be true, but it’s hard to presume anything because there are no
reports yet as to whether manufacturers really includes marijuana as an
additive.
However,
there is an element in smoking that really initiates addiction, and that is
nicotine. In fact, nicotine is known to be one of the toughest stimulants ever
known to man.
Basically,
when a person smokes, the nicotine level is directly infused into the brain.
This will, in turn, have more direct effects as compared to “intravenous
injections.” This goes to show why people who smoke contend that they just want
to release some tension.
The problem
is they don’t know that after several tension-free minutes, the anxiety comes
back in with greater intensity and demands more doses of 'stress-relievers'.
This is where addiction starts. People who use smoking as an outlet for their
anxiety or as a way to release tension are already addicted. Little by
little, they will continue to use 5 cigarettes a day, then 10 cigarettes, and increase
to packs.
Smoking and the Brain cells
People these days are stressed out! This could be a result of numerous problems
encountered in the society today. And so, people who find an outlet where they can release their tension will quickly grow a dependency on that outlet.
A person
gets dependent on something whenever that something 'normalizes' all the nerves in
his or her body bringing about instant relief.
This is
where the brain chemicals are directly affected by the elements in smoking. Once
smoking provides a “calming effect” upon a person, it will give them more reason
to repeat the process. In the long run, the process becomes a habit, and the
habit leads to addiction.
The Hard Truth
Health
experts say that nicotine is the hardest chemical to beat. The satisfaction a
person gets whenever they inhale nicotine is totally rewarding for them. This is
because the discharge of the “pleasure hormone” known as dopamine is very
brusque and immediate. That’s why people who are tense get immediate relief
whenever they smoke.
So, the
bottom line here is that the temptation to smoke should be fought off, right from the very beginning.
People should be aware that once they get hooked on smoking, chances are it
will be very hard for them to stop.
SMOKING AND THE OPPOSITE SEX (Why it's a TURN OFF)
Select a
dinner table or any other gathering and you will discover that the person who
lights up a cigarette is regarded like he is a leper. One after the other, his
companions will look for another seat or table.
In this
context, it is clearly seen that smoking is not only a factor on health problem
but is also a socially relevant issue.
For example
take how men view women who smoke. There are men who instantly get turned off
whenever they see beautiful women smoking. Contrary to some popular belief, men
do not really find women smokers sexy. They think about what their kisses will
taste like.
In fact,
studies show that smoking can really cause bad breath among women. It can even
trigger gum problems like gum discoloration and tooth loss.
Moreover,
smoking also reduces the skin’s elasticity, resulting in the
accumulation of cellulite - a most unsightly skin problem.
Also, women now reject men whenever they see them smoking. Far from it boosting the macho image of the man, it now signifies a weak character.
It’s no
longer the battle between who looks brawny or not. It’s now the battle between
who smells good, looks good, and tastes good. After all, who wants to kiss a
man whose mouth tastes like a stale ashtray?
Studies
were conducted about the direct effect of smoking on men’s erectile dysfunction.
The results of the study revealed that smoking certainly heightens the perils of
erectile dysfunction by approximately 50%. This is applicable to men in their
30s and 40s and represents a huge percentage of men in the U.S.
On the
other hand, there had been continuous studies on teenagers about their social
behavior and how smoking affects a greater part of it.
In the
2001-2002 study, the group researchers found out that teenage smoking had
dropped by 5% compared to the previous survey in 1996 and 1997.
The group tried to find put what triggered these teenagers to cut down their
cigarette consumption.
At the
later part of the study, they found out that increased tobacco prices
and less exposure to smoking advertisements had been a significant factor in the smoking reduction.
However,
the main reason why teenagers decided to quit smoking was based on their fear of
rejection by their opposite sex.
Indeed,
smoking can really deglamorize one’s personality, and so, it’s just about time
to stop smoking and think about how it really makes you stink to the opposite
sex. Just think about it.
HOW TO QUIT SMOKING – METHOD 1
Smoking can
be a tough habit to break. Many people have quit smoking only to fall back into the habit again later.
Nicotine addiction can be a tough nut to crack And the withdrawal symptoms can be difficult to deal with.
The problem is how to quit FOREVER. It is easy to say you want to stop, but the urge to light up
can somehow win over the desire to quit. Many people who have stopped find themselves back in the habit after a period of time.
Why?
The first
thing to know when considering quitting smoking is that quitting is not an
event, it is a process. Unfortunately, quitting is harder than acquiring the
habit in the first place. It takes a lot of determination and willpower.
Habits
Smoking is
a habit that you will have to "unlearn". You will have to make a checklist of
places and situations where you feel the greatest urge to smoke. After that,
you will have to avoid these situations and create new reactions to these
situations.
For example, if usually go to a certain place to smoke, you may want to avoid going
to this area for a while. Or, you could spend less time there. You won’t be
able to avoid all these places, but altering the situations that you are
accustomed to smoking in will help a lot.
You also need to learn new habits in other regular situations. For example,
if you love smoking after meals, try going to a different area after eating and
instead of lighting a cigarette, get some candy. Candy and other munchies have
proven to be a good substitute to while away your desire for a smoke.
Keep Healthy
Drink lots
of water and eat lots of vegetables. A healthy body is precursor to a healthy
mind, which you will need to cope with the rigors of withdrawal. Starting
healthy habits also gets the ball rolling towards not wanting to smoke anymore.
You may also want to try exercise. Exercise and sports require much physical
discipline and focus. Those who enjoy these activities are the least likely to
smoke.
Get With a Program
There are
many smoking cessation programs that could help, some are psychological in
nature, some scientific, and some practical. Find one that suits you. There are
also counseling groups that could give you support in your cessation endeavors.
Go Slow
Your
craving for cigarette will not go away all of a sudden. In fact, you could end
up wanting a smoke even after years of abstinence. That is why it is not
advisable to go through the ‘quit cold turkey’ routine. Some people try
steadily lessening the number of cigarettes they smoke per day. They then limit
their intake per week, then per month, until they have kicked the smoking habit
altogether.
If you quit
cold turkey, you run the risk of being able to abstain for days or even weeks,
but when you crack; you’re going to go on a smoking binge. As I said earlier,
smoking cessation is a process. Take it easy, but take it seriously. It took
you a long time to learn this habit, it may take you a long time to unlearn it,
but the health benefits and the freedom from the strangling wisps of cigarette
smoke is well worth it.
Quitting
your smoking problem is not easy. It is not impossible either. Get support from
your friends and put your heart and mind into getting healthier today!
HOW TO QUIT SMOKING – METHOD 2
People who
smoke at a rate of at least 1½ pack per day are already
considered as addicted to smoking.
But there are a
number of ways (even hundreds) how even addicts can quit smoking. Often there is a unique method that applies solely to
the smoker to enable him or her to quit the habit. Listed below are some of the most common.
- Chewing Gum
Perhaps the
best known method is that of "Chewing Gum" which keeps the smoker
"occupied" for the duration of the initial craving.
- Acupuncture
Acupuncture usually costs
around $50-$100 depending on the frequency of the consultations. The idea or goal of acupuncture is to reduce the craving
for nicotine in cigarettes through proper blood circulation and relaxation.
- Nicotine Patches
For some people, nicotine patches are perhaps the easiest method to use since
the smoker is only be required to wear the patch until such time that he or she can do without the 'support'.
The patch releases nicotine into the bloodstream to replace his or her craving to smoke.
- Fake cigarettes
Often, people smoke out of habit, not need. To quit smoking, some
people use a real cigarette, go through all the regular motions of taking one out
of the pack, getting the lighter, etc. but NOT actually lighting the
cigarette. You can pretend to inhale or blow smoke, but the idea is to not
loose the regular hand and mouth gestures associated with smoking.
- Gradual smoking reduction
A chain
smoker usually has a regular time when he or she smokes, say after every meal or
during office breaks, while walking the dog or simply while watching TV. Delaying the
next cigarette intake, even for a few minutes, may greatly reduce one's intake
in a day.
- Herbal cigarettes
Some stores
offer herbal cigarettes that are tobacco and nicotine free. This gives the
smoker an illusion that he or she has not lost his or her regular habit, a plus
in the reduction in probable health problems.
- Hypnosis
This method
perhaps is one of the most powerful modes to quit smoking. Many people
quit the habit even after only one session. During hypnosis, the therapist or
hypnotist asks the subject (the smoker) to trace the event when he or she
first started to smoke. From there, the disadvantages are instilled in the
subconscious mind and this allows the smoker to subconsciously dwell on the
benefits of not smoking.
- Quit the bad habit for someone special
What most
people do is to place a picture of the person they intend to stop smoking for,
like their very own kids or wife or girlfriend, on the pack of cigarette.
Every time they have the urge to pick one from the pack, they are reminded
of why they have to stop smoking.
- Snacking
Whenever
there is an urge to smoke, grab a bag of healthy snack bits (vegetable sticks,
breads or fruits) and chew your craving away. Lollipops and pretzels are also
known to do the trick.
HOW TO QUIT SMOKING – METHOD 3
Statistics
show that 47 million adults in the United States and 1.3 billion people around
the world are smoking and the world smoking population is expected to rise to
1.7 billion people in a few years time. Unfortunately, 1 out of the 2 will die
from a smoking-related disease. This should be good reason enough to stop people
from smoking.
The battle
in breaking the smoking habit must involve many fronts. You should know and appreciate the
reasons for quitting, the benefits of quitting, the techniques in quitting,
what to eat after quitting, and how to avoid the temptation to smoke again. The
good news is: breaking the smoking habit is most definitely achievable.
Recognizing
the bad effects of smoking is the first step to start the process of quitting.
Smoking is hazardous to your health; every pack of cigarette bears such
warning. Medical studies show that smoking harms almost all organs of the body
especially the lungs (which often leads to cronich bronchitis or lung cancer).
In addition
to the already known effects of smoking, the diseases caused by smoking have been
expanded to include leukemia, aneurysm, cataract, cervical cancer, kidney cancer,
pancreatic cancer, pneumonia, stomach cancer, and effects to the baby's
development in the womb if the smoker is pregnant.
The second
step in quitting the smoking habit is realizing the benefits you can get out of
it after you quit. Studies show that the risk of acquiring lung cancer is
reduced to zero after 10 years of quitting. Other health benefits include the
lowering of chances in acquiring coronary heart disease, cancer of the mouth,
bladder cancer, stroke, ulcer, cancer of the larynx, obstructive pulmonary
disease, artery disease, cervical cancer, and the list goes on. These should
give you more reasons to start the process of quitting.
Quitting
the habit of smoking is a process and the process takes time. And to start is
already half the task. The consequences and benefits of not smoking should be
enough to motivate you to start quitting immediately. Here are some tips to
a successful quitting method:
- Believe that you can win over smoking.
- Always remember, there are more important things in life than smoking.
- Consider writing a journal of your progress.
- Write down all the bad effects of smoking.
- Know all the benefits of quitting, not only for yourself but benefits to your family as well.
- Set a specific day you want to stop smoking forever.
- You might have a doctor to guide you through the process.
- Have your family, friends, and relatives support your decision.
- Avoid going out with friends who smoke and don't support your decision.
- Begin an exercise program. Exercise takes the stress out of your body and helps your body recover from the damage caused by smoking. Start slow and gradually - walking exercise could be a good start.
- Do breathing exercises for 5 minutes a day. Breathe in slowly and exhale through your mouth.
- Visualize yourself as a healthy non-smoking person.
- Reduce your smoking gradually until the day you totally quit smoking.
- Find people or groups of people who are trying to quit smoking or who have already won the battle.
- Have your teeth cleaned regularly.
- Drink much water as you can to help wash out the nicotine and harmful chemicals from years of smoking.
- Know and avoid situations that could trigger your desire to smoke.
- You may replace cigarettes with a straw or artificial cigarette when you can't control your desire to smoke.
- Take multi-vitamins regularly.
- Sign up for regular email messages aimed at giving you more encouragement.
- Read self-help books on quitting the smoking habit. Reading true to life stories of former smokers.
- Stop being negative about yourself. Be patient, and remember you are trying to quit a long time habit; it will take months or even years to overcome it.
- Also consider some alternative method to help you break the smoking habit such as: Acupuncture, Hypnotherapy, Nicotine Replacement Therapy, Zyban (buproprion), and the use of an inhalator.
Smoking is a bad habit, but no matter how hard it is this habit can still be broken. If you
want to be successful in your goal for a smoke-free life, always be reminded of
the bad effects of smoking and the benefits of quitting. And lastly, your best
motto for the battle should be - "If you can't do it for yourself, do it for
your loved ones."
HOW TO QUIT SMOKING – METHOD 4
There are many things a
smoker can do to stop smoking.
Cigarette substitutes abound the market today. Nicotine gum, nicotine microtab, which is
also known as the anicotine are great substitutes to satisfy your craving.
Drinking water or fruit juice could also help. This will be a healthier substitute.
You could also brush your teeth and have yourself reminded of the fresh breath and whiter
teeth you once had back when you are not yet a smoker. This would be a challenge
to bring back that whiter teeth and fresh breath.
Itching to have a light? Give your hands something else to do instead of holding a
cigarette stick. Stress relief toys or pencils would work. Try doing things that
would make your hands too busy to have time to hold a cigarette.
Take a deep breath. Think of the fresh air around you. This is the air that you should be
taking in and not cigarette smoke.
Go for a walk. Watch kids play at the park or an old couple seated on a bench while you
pass by. Think of giving the kids fresh air by not adding pollutants to the air.
Think about getting old with someone you love.
Think of things that you would be achieving when you give up. Or if you have not smoked
for 2 days, think of the things you now have. Your clothes now smell good, so
does your hair. You now have a healthier body. You have a fresh smelling breath.
Plus, you have saved money.
Take a shower. Not only does it make you feel clean, time spent under running water also keeps your mind off that tobacco stick.
Feed your mind. Read a book or a magazine.
Do some exercises. Start a healthier routine by trading the weed for a pair of dumbbells.
Clean your house. Take off that cigarette smell that has clung to your walls, curtains,
sofa and other furniture. You could also redecorate your house.
Write letters or send out e-mails. Let your loved ones know they’re remembered. Keep
you fingers occupied by typing letters to your girlfriend. She will surely love
it. Or send your husband a cute e-card.
Go to a place where you can’t smoke. Go. for example, to a cinema and treat yourself to a movie and a box of popcorn.
Think of the illnesses brought about by smoking. Think of cancer, leukemia, chronic
bronchitis, emphysema, pneumonia and other grave medical conditions. If you’re a
male try thinking of erectile problems.
Since
you’re saving money by not buying cigarette packs, you might want to plan
what are going to do on the money you saved. Plan for a second honeymoon with your wife or
treat yourself to that dream vacation on the Caribbean.
Start a new hobby that will keep your hands busy. Try painting or learning to play a
musical instrument. Your new painting could even grace your newly decorated
living room.
Engage yourself in a new sport. Or take down that golf set down the attic and practice
your swing.
Get more rest and have sufficient sleep. Quitting will make you feel a little tired for
the first weeks. Recharge your energy and don’t deplete it.
Don’t let
yourself get bored. If you don’t have anything to do you could try going to the
kitchen. Cook your meals instead of ordering out. Not only you will save money
from the take out counter, you could also save yourself from the unwanted
cholesterol in those fast food goodies. Plus you could learn new dishes that you
could bring over to a friend’s party.
There are
better things to do than lighting that cigarette. Smoking is something
that does no good to your body and to the people around you. Think of giving
yourself and your loved ones a longer life by quitting.
SMOKING SUPPORT GROUPS
Support
groups have been around for the past fifty years. But what are they for? Support groups are groups of people who help a person with their
problems. While you’re in a support group, helping yourself is a sign that you’re serious about quitting smoking.
Be patient.
It is natural to hope that you can overcome smoking in a short period of
time, but unfortunately this is not always possible. Identifying
yourself as a former smoker doesn’t happen overnight. It takes time to finally
quit smoking. If you’ve been a smoker for a good number of years, it may take
some time for you to break the habit. Lapses could occur. So be patient, but don't stop trying.
Live by the
day. Stop thinking about things in the long run, instead, put your focus on the
present. At the start of the day, tell yourself you will not touch a cigarette
for today. This may be hard at first but it could be a routine you could get
used to in the days to come. Thinking of not touching a cigarette forever might
be overwhelming for a smoker. Settle for something that is more realistic. Start with today.
Be
positive. You don’t have to be hard on yourself if you want to stop smoking. If
you have tried to quit smoking and have failed in the past, don’t
think of it as a failure. It will only make you think that you can’t do it
again. Instead, use this as a motivation in quitting. Tell yourself that you can
conquer this weakness. Learn from your past experiences. Now you have an ace
because you’ve been through that stage and know the things that you have to
avoid.
You only
plan on quitting smoking cigarettes, not quitting on your life. Overcome the
feeling of withdrawal by taking care of your body’s needs. Be sure to eat a
well-balanced diet. You also have to get enough rest. You might be feeling extra
fatigued especially during the first week so be sure to take a good rest and
give your body the nutrients it needs. Drink lots of water and exercise daily.
Drinking water will help your body get rid of the toxins inside as well as to
replace the liquids you lost while exercising. Give your body extra energy by
taking vitamins daily. This will help you get back the vitamins you lost in
years of smoking.
Avoid alcohol. If you’re a new quitter places where you are likely to drink alcohol are
places where you could also feel the urge to smoke. Having a drink or two will most likely
trigger your urge to have a gigarette. And this is a very dangerous phase for
a new graduate.
Avoid stress. After all it is stress
that drove you to your first cigarette pack, right? Tension is experienced on
the first phase of withdrawing. Relax. Take a deep breath and keep your mind
focused on your goal. Take time every day to cope up with stress, like
reading a good book or playing your favorite sports. A nice warm bath could also
be a way of relieving stress.
Take time to enjoy the good things life has to offer. Keep the bad thoughts away. There may be times
when you experience anxiety because of a bad turn of events. Accept it as a part of life. Instead of moping around,
treat yourself!
Give up the idea that you could have just one cigarette. You started smoking with one
cigarette, so this means you’re starting your way back to the old habit once
again. That is the reason why you signed yourself in to a support group. It is
because you wanted to stop smoking.
Quitting is a process. Getting yourself in a support group alone will not help. It needs
determination and courage for you to stop the habit.
HELP YOUR LOVED ONES STOP SMOKING
Seeing your
loved ones addicted to something is hard, especially if it causes them harm. Many people have tried helping someone close to them quit the smoking habit. Some succeed, some don’t. What do you do when someone you love has
turned into a smoker who can't quit?
If the
smoker doesn’t want to quit smoking, don’t nag at him to doing so. Nagging at
the person to quit or making him feel guilty of smoking would only add stress
and anxiety to the person. This would definitely drive him more into lighting
more cigarettes just to relieve the negative feeling.
Try talking
to them about their habit. Do this but be sure not to obviously point out their
smoking habit. Try telling them the dangers brought about by smoking; the bad things
that cigarette smoke may be bringing not only to the smoker but to the people
around him too. Discuss with him the possible illness that he could get because
of smoking.
Don’t dwell
on the negative side. Talk about the things that the smoker would be getting
once he breaks the habit. If your husband is a smoker, tell him that you still
want him around for the next fifty years and would not want to lose him just
because of the illness he might possibly suffer from smoking. Talking about
positive things will help enlighten his mind about smoking.
Show them
that you really care. Assurance that whatever happens you will still be there
for them is a great motivation for the smokers to quit. Let them know that it’s
not for you that they have to stop but for them. Make them feel important and
loved.
If someone
you know tells you that he wants to quit smoking, congratulate him. Having
someone tell you that he wants to break a habit is a sign of courage. It takes
courage to will oneself to stop smoking.
Quitting is
hard in the first week. Smokers can suffer badly from withdrawal symptoms. You need
to understand what they are going through and learn to understand that it
isn’t easy. Instead of nagging at your husband because he is always irritated,
give him time to relax. Anxiety is normal for someone who quits a habit.
Help them
by talking to them about ways they could quit smoking. Discuss with them the
possible solutions as well as where they could get help.
Encourage
them to continue what they started. If someone you know is in the process of
quitting, help them keep going.
A feeling
of loss is often experienced by someone who just quit. Help them fight the feeling by
offering substitutes to smoking. Engage them to a new hobby. Having something
that will occupy their time will help them feel whole again.
Get
involved with the decision of the person to quit smoking. If your husband tells
you that he wants to stop don’t give him a blank look. Give him a hug and tell
him that you’d support him every step of the way. Steer him into the quitting
process. There are support groups available for those who want to stop smoking
as well as for the people who are helping their loved ones to stop the habit.
Quitting
doesn’t happen overnight. It takes time before someone can say he has really
stopped smoking. Lapses happen. It only takes a single small event for someone to lapse. If this happens never fall
into the trap of raging at the person about not keeping their word. Instead,
have a quiet talk with the person. Talk to him about the commitment he has made. Tell him that you understand that he still craves for a cigarette
but also tell him that he has promised to quit. Encourage him to continue what
he has started. Tell him that he has overcome the urge for months now and
there’s no reason why he could not overcome it for the months or years to come.
*********
DISCLAIMER: This information is not
presented as being from a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not
FDA approved they must be accompanied by a two-part disclaimer on the product
label: that the statement has not been evaluated by FDA and that the product is
not intended to "diagnose, treat, cure or prevent any disease."
*********
MedicineNet Daily News
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BioFlu-9 Essential Oil Blend
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Essential Oil Blend
BioFlu-9 Essential Oil Blend was created from research concerning 15th-century thieves who allegedly rubbed oils on themselves to avoid contracting the plague when robbing the bodies of the dead and dying.
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Weight Loss Plan Kit
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Weight Loss Secrets
Includes: Oxy-Powder, Slimirex (180 Count), Weight Loss Secrets Revealed, Ten Super Secrets for Weight Loss
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Fresh Mouth
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Fresh Breath
Fresh Mouth - is our newly formulated treatment spray to which we have added Coenzyme Q-10, Xylitol, and Colloidal Silver.
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