The burden of tobacco dependence can be measured in premature deaths due to accelerated atherosclerotic disease and cancer, as well as the economic costs associated with loss of productivity and increased medical care.
Cigarette smoke is a poisonous mixture containing a huge amount of chemical elements that negatively affect human health. Carbon monoxide, ammonia, pyridine, toluene, nicotine and not only is a real cocktail that can cause malaise, various diseases, infections, affects reproductive function, as well as leading to cancer. And all this in return for dubious pleasure?
According to statistics, about five million people die annually from cigarettes, six hundred thousand from second-hand smoke. Moreover, eighty percent of lung cancer cases are associated with nicotine. Therefore, everyone who is dependent on cigarettes needs to take the one, only, most important step in their life - to quit smoking. Thus, saving not only your life, but also restricting others from the harmful effects of nicotine.
What happens while smoking?
The best part is to smoke a cigarette after eating. Absolutely every smoker can confirm this. Many also smoke while drinking alcohol. There is a myth that smoking cigarettes helps calm down in any stressful situation. Someone smokes in order to liberate themselves or become their own in an unfamiliar company. Many of the smokers smoked in their youth, thanks to the herd feeling, the desire to be like everyone else, so as not to look like a black sheep or seem cool. But this imaginary charm and momentary pleasure will soon disappear, leaving in their place only addiction.
While lighting a cigarette, a person draws smoke into his lungs. Once in the body, nicotine and other constituents of the combustion products act as follows:
- heart palpitations;
- blood thickens;
- the level of oxygen in the blood decreases;
- pressure rises;
- feelings of taste and smell are weakened;
- gray skin and wrinkles appear;
- there is a slight euphoria and relaxation;
- decreased appetite;
- nausea appears;
- headache appears;
- body temperature decreases;
- there is bad breath.
High doses of nicotine can cause an overdose, which can have irreversible effects:
- weakness;
- confusion;
- rapid decrease in blood pressure and respiratory rate;
- cramps
- vomiting
- respiratory arrest
- death.
60 mg of nicotine can be fatal to an adult.
How to quit smoking?
There is no way to quit smoking, valid for all without fail. Someone will be interested in reading special literature, someone will begin to seize up a desire to smoke sweets or seeds. For everyone, giving up addiction goes differently. Some tips that can help you fight smoking include:
- Choose a date and tune.
- Find out what causes the desire to smoke. At what moments it appears.
- Try smoking in an unnatural, unusual position, in different places.
- Find an activity to distract.
- Use nicotine gum, plasters.
- To write down all the minuses of this addiction and periodically read them, especially during the emergence of a strong desire.
For what?
There is not a single person in the world who says that smoking is a good habit. There is nothing good in it, it is a dependency. Smoking is a drug, albeit not as strong as, for example, heroin.
What are the consequences of smoking cessation?
- life extension;
- health improvement;
- reducing the risk of diseases (lung cancer, throat, emphysema, hypertension, ulcers, gum disease, heart disease);
- improvement of physical and psychological conditions;
- improved appearance;
- improved perception of smell and taste;
- saving money.
Ways to quit smoking
- In stages, reducing the number of cigarettes smoked.
- Sharp. Completely eliminate cigarettes from use.
- Reading special literature.
- Medical devices: tablets, plasters.
- Coding.
- Change of environment.
According to statistics, it is best to quit smoking abruptly, once and for all, in order to eliminate the temptation to smoke another “last” cigarette. This method is more effective than dropping gradually. The consequences of abrupt smoking cessation are no different from any other method. The only thing is that this method can be most effective if you isolate yourself from smokers. To do this in the modern world will, of course, be difficult. It will also be easier to bear the consequences of abrupt smoking cessation if you plunge headlong into some new activity. For example, find a hobby, go on a trip, go in for sports.
Consequences of quitting smoking every day and time, in stages
When a person who smokes cigarettes quits addiction, he will undoubtedly begin to feel how his health and general well-being are improving exponentially. You can feel the effects of quitting smoking by the hour:
- After 20 minutes, the air stops polluting from the smoke, pressure, heart rate and human temperature return to normal.
- After 8 hours, the oxygen level in the blood will increase.
- After 24 hours, the risk of getting a heart attack is reduced.
- After 48 hours, the nervous system adjusts to the absence of nicotine, and the taste sensations and olfactory function begin to return to normal.
- After 72 hours, the bronchi begin to relax.
- After 14 days, the consequences of smoking cessation are expressed in improved blood circulation, resulting in increased exercise tolerance.
After a month, the cough decreases, nasal congestion and shortness of breath gradually disappear, strength returns and fatigue passes, and energy appears. After a person has not consumed nicotine for a year, the risk of heart disease is reduced by 50%.
After 5 years from the last cigarette smoked, the risk of stroke is reduced to the level of a non-smoker. After 10 years, the risk of developing cancer of the lungs, as well as other organs (larynx, esophagus, bladder, kidney, pancreas) also decreases.
Day after day
To quit smoking cigarettes, the addict must be prepared emotionally and psychologically. Instead, many list many of the reasons they continue to use tobacco, even though half of them die before their non-smoking peers. The real truth comes down to one fact - it's nicotine addiction. Most people know this word, but many do not fully understand the true consequences for the body when quitting.
During refusal of cigarettes due to the sudden cessation of nicotine intake, the body will experience certain symptoms. The intensity of adverse events will vary depending on how long the person has been dependent on nicotine, how many cigarettes he smoked per day. Naturally, with smoking experience of 20 years, the consequences of quitting will be expressed much more strongly than for a smoker with a shorter period of use. But in any case, all the symptoms will not be present all the time, but only the first weeks, while the body will be cleansed and restored.
The following describes the sensations and consequences of the day after quitting.
- The first thrust occurs within the first few hours. The call can be so strong that there may be a desire to drop everything, barely starting. But do not give in to temptation. It’s better not to think about cigarettes, to dive into a task that requires attention, as well as physical strength.
- The first night without cigarettes. No need to deviate from your decision, no matter how strong the craving for a cigarette is. It’s better to push out several times and go to bed.
- In the next morning. The desire to smoke a cigarette did not go anywhere, it is understandable, very little time has passed. Perhaps irritation will intensify and a feeling of fatigue will appear.
- In the next 2-3 days, there will be headaches and the sensation that cigarettes are the only way out. Do not forget that smoking is not an option.
- 1 week is already a whole week, and cravings are slowly dropping.
- 2 weeks. You can celebrate. The main thing is not to break.
Negative side
Of course, one desire to fight smoking is not enough, you need to have good willpower and approach this process with responsibility. Although nicotine itself will leave your body fairly quickly, a long-standing habit is difficult to eradicate immediately. It will take several months to overcome psychological dependence. The positive results of quitting cigarettes will begin only immediately after the smoker smokes the last cigarette. But along with the pros, there are downsides.
Some possible consequences of quitting smoking:
- Craving for smoking. This is a sign that the body is recovering, cleansed of all toxic chemicals and tar.
- A constant feeling of hunger. Increased appetite is a sign of increased brain function. Hunger will not last forever. As soon as the body learns to function normally without nicotine, an impaired metabolism will return to normal.
- Weight gain. People usually feel hungry at regular intervals, but smokers can do without food all day. Nicotine in this case suppresses the feeling of hunger. When quitting smoking, a person eats more sweet and salty foods, which causes weight gain. Redistribute meals. Eat in small portions at regular intervals.
- The appearance of cough. It arises as a result of cleansing the lungs.
- Headache.
- Difficulties in concentration and concentration.
- Fatigue.
- Sore throat.
- Trouble sleeping.
- Constipation
After quitting smoking, many experience effects such as depression. This is due to the fact that for some people, smoking is a protective mechanism, a form of self-therapy. A teenager who starts smoking may not be aware of a tendency to depression or anxiety until he decides to quit. But all these symptoms will be most severe only at the very beginning, and within a few weeks will pass.
Smoking in men
Nicotine negatively affects male and female fertility, develops a risk of infertility. The sperm quality of a man is deteriorating, the sperm count is decreasing. Toxic substances that are present in tobacco smoke, such as cadmium, nicotine, benzapyrene, can damage the genetic material in sperm.
Men who smoke have a significantly higher risk of developing impotence (erectile dysfunction) than non-smokers. The longer a man smokes, the greater the likelihood increases.
Studies have shown that fathers of smokers have an increased risk of developing cancer at an early age.
Smoking is associated with an increased risk of invasive penile cancer. This risk is about four times greater than that of non-smokers. The effects of smoking cessation in men are reflected mainly in the emotional plane.
Smoking in women
Women who smoke have greater health risks than men who smoke. They may be more likely to develop lung cancer or a heart attack. Studies show that it is harder for women to quit smoking than men, and more likely to start smoking again. The consequences of smoking cessation in women can be much more pronounced.
The ability of a smoking woman to conceive a child is 72%. Moreover, smoking during pregnancy has a detrimental effect on an unborn baby. Nicotine can cause miscarriage, various complications of pregnancy (bleeding, premature birth), birth defects in a child, low birth weight, stillbirth, early death, and an increased risk of morbidity. Therefore, giving up cigarettes before planning is the best opportunity to ensure the health of your baby.
Benefits
Smoking is harmful to health, and there is no doubt about it. It doesn't matter how old a person is or how long he smoked. All the negative consequences of quitting smoking will disappear over time and only the positive aspects of a new life without nicotine will remain. Bad breath, hair, hands and clothes will disappear, overall well-being will improve, a surge of strength and energy will appear, new opportunities will open up for self-development and career growth.
Non smoking tips
- Try to avoid being in the company of heavy smokers, at least until there is confidence in the willpower.
- Move away from smokers at the table, at work or at parties.
- To do something else instead of joining smokers during breaks.
- Remind yourself of the negative effects of smoking
- Focus on food, drink, conversation, on anything but cigarettes.
- Reduce alcohol consumption so as not to lose control and resist the urge to smoke.
- Try popcorn, sugar-free chewing gum, or sip a soft drink, juice, or water instead of smoking.
Finally
Smoking is the dumbest thing you can do in your life. It is unlikely that anyone really has a desire to get yellow fingers, brown teeth and black lungs.
Most smokers try to quit smoking several times before they actually succeed. Although it may turn out for the first time, for most people, smoking cessation is a learning process during which a person gradually learns more about his addiction and also experiences emotions that can be confusing. For successful smoking cessation, it is important not to smoke at all, even one cigarette, even one small puff. Quitting smoking is not just giving up nicotine, it is a change in lifestyle and habits. Unpleasant consequences after quitting smoking indicate only the restoration and purification of the body.
Smoking kills. Throwing is never too late! Life without nicotine is wonderful!