It’s Time to Quit!
There is overwhelming evidence from laboratory and population studies that clearly indicate smoking is the single greatest cause of lung cancer in the world. Cigarette smoking also contributes to the risk of developing cancers of the mouth, throat, oesophagus and stomach. Smoking is strongly linked to the development of liver, bladder and kidney cancers. Smoking can also cause stroke and
heart disease.
Every cigarette contains over 4000 types of chemicals – at least 400 of them are poisonous and about 40 of them are cancer causing! The tar component of cigarette smoke consists of many carcinogens such as: arsenic, carbon monoxide, nitrogen oxides, hydrogen cyanide methanol, ammonia and formaldehyde. These cancer-causing substances stick to the lining of the respiratory tract and lungs, and directly attack and damage living tissues.
The health risks of smoking are not limited to smokers, but also affect the non-smokers around them who breathe the cigarette smoke. It’s critical for pregnant women and children to avoid all kinds of smoking, especially second-hand smoke.
Research has confirmed that quitting smoking at any age increases life expectancy. For those smokers who quit before the age of 35, they have a life expectancy that is close to non-smokers. The good news is that quitting smoking offers immediate and long-term health benefits.
Immediate benefits:
• Improved blood pressure, circulation and pulse rate
• Decreased fits of coughing, sinus congestion and shortness of breath
• Increased lung function and blood oxygen levels
• Decreased levels of carbon monoxide in blood
• Sense of taste and smell return
• Improved ability to exercise, increased energy
• Reduced risks of heart attack and stroke
• Reduced risk of smoke exposure for family and friends
• Clothes, fingers and hair smell better
Long-term benefits:
• Ten to fifteen years after quitting, a smoker’s risk of premature death becomes similar to that of a person who has never smoked.
• Approximately 10 years after quitting smoking, an ex-smoker’s risk of lung cancer is 50% less than the risk for smokers.
• Risk of tobacco-related cancers, such as esophagus, kidney, pancreas and cervical cancer, decreases.
• Former smokers live longer than continuing smokers.
• Ulcer risk decreases.
• Improved ability to excersise.
Tips for Quitting Smoking:
• Pick a quitting date and share it with friends and family for support.
• Get rid of all your cigarettes. Put away your ashtrays.
• Get help – there are a number of organizations that provide stop smoking clinics and classes for motivation and support.
• Talk to your health care provider about ways to quit. There are prescription and over-the-counter medications that may be appropriate for you.
• Recognize what triggers you to smoke. If you smoke after you have coffee or alcohol, switch to another beverage. If tension or stress makes you light up, examine what is causing the stress and find other solutions.
• When you feel the urge to smoke, take a walk instead.
• Find other activities for your hands – puzzles, gardening or writing.
• Begin an exercise program – you will begin to feel more energetic and encouraged by the result of smoke-free living.
• Save the money you would spend for cigarettes and treat yourself to a special gift.
• Get your teeth cleaned and keep a photo of your whiter teeth near by.
• Talk to other people who are quitting – through the Internet or among friends.
• Surround yourself with non-smokers who will not allow smoking and go to places such as movie theatres where smoking is prohibited.
• Find a quitting partner to provide support and motivation.
• Think positively – withdrawal can be temporarily unpleasant, but it’s a sign your body is recovering from the effects of tobacco.
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