Seventy percent of smokers want to quit.
- Only 19 percent of smokers have never tried to quit.
- Smokers with a high degree of nicotine addiction often need several attempts to quit permanently.
5 steps to success
Getting Information.
Carefully review the scientific evidence on the health effects of smoking tobacco (cigarettes, cigarettes, cigars, pipes, hookahs, self-smokes, etc. ).
Do not disregard the proven facts because they come from rigorous scientific studies.
Scientific studies have proven:
Smoking tobacco affects virtually every organ of a smoker. It leads to the development of disease and loss of health.
Quitting smoking reduces the risk of death and developing tobacco-related diseases and greatly improves health.
Cigarettes with low tar and nicotine content are not safe.
The list of diseases caused by smoking tobacco is growing: cervical, pancreatic, kidney and stomach cancers, aortic aneurysm, leukemia, cataracts, pneumonia and gum disease are now also included.
Every smoker who sets out to quit smoking will succeed!
Smoking tobacco causes cancer:
Smoking tobacco causes cancer of the mouth, larynx, pharynx, lung, esophagus, pancreas, kidney and bladder, stomach, cervix, and acute myeloid leukemia.
- Most cases of lung cancer are caused by tobacco smoking. Smokers are 20 times more likely to develop lung cancer than non-smokers. Smoking tobacco causes 90 percent of lung cancer deaths in men and 80 percent in women.
- Cigarette smoking accompanied by alcohol abuse causes laryngeal cancer.
- Smoking low-tar cigarettes does not reduce the risk of developing lung or other organ cancers.
Smoking tobacco causes cardiovascular disease:
The risk of death from coronary heart disease in people who smoke increases fourfold.
Despite treatment, 25 percent of men and 38 percent of women die within a year of a myocardial infarction if they continue to smoke.
Smoking tobacco leads to the development of atherosclerosis, narrowing of the arteries.
Smoking tobacco leads to the development of coronary heart disease.
Smoking cigarettes with reduced tar and nicotine content does not reduce the risk of coronary heart disease.
Smoking tobacco causes the development of stroke.
Smoking tobacco causes aortic aneurysms (thinning and bulging of the aorta in the stomach area).
Smoking tobacco causes the development of lung disease:
Smoking tobacco affects the bronchi and lungs, leading to the development of fatal chronic obstructive pulmonary disease.
People who smoke are significantly more likely to develop infectious lung diseases than non-smokers.
Pregnant women who smoke harm their baby's lungs. Smoking during adolescence leads to underdevelopment of the lungs and decreased lung function even at a young age.
Smoking tobacco leads to the development of chronic cough, wheezing in the lungs and bronchial asthma in children and adolescents.
Tobacco smoking leads to development of chronic cough and wheezing in the lungs in adults.
Tobacco smoking leads to reproductive disorders in women:
Tobacco smoking leads to decreased fertility in women.
- Smoking by women during pregnancy increases by 4 times the risk of sudden infant death.
- Smoking during pregnancy leads to placenta previa and placenta detachment. These disorders can lead to premature birth.
Nicotine and carbon monoxide in tobacco smoke reduce oxygen delivery to fetal tissues.
Smoking during pregnancy delays fetal development and leads to low birth weight.
Smoking tobacco leads to poorer health for the person who smokes:
After 20 minutes, your heart rate and blood pressure will go down.
In 24 hours, your risk of heart attack will be reduced.
In 2 days, your sense of taste and smell will return to normal.
In 2-3 weeks, your lung function will be back to normal, your circulation will improve, and you will be able to walk more easily.
In 1 year, your risk of heart attack will be halved and in 15 years you will be down to the level of non-smokers.
- In 5 years or less your risk of oral, throat and esophageal cancer will be cut in half; your risk of stroke and heart attack will be almost the same as a non-smoker (in 5-15 years).
- After 10 years, your risk of dying of lung cancer will be almost the same as a non-smoker.
- After you stop smoking tobacco, your risk of dying from chronic obstructive pulmonary disease decreases.
- The risk of bladder cancer is halved several years after quitting smoking tobacco.
People who smoke are less healthy than non-smokers.
After surgical procedures, smokers are more likely to develop complications related to poor wound healing and respiratory illnesses.
Women smokers are more likely to develop osteoporosis (decreased bone density) during menopause.
Smokers have an increased risk of bone fractures.
- Smoking tobacco causes 50 percent of cases of periodontitis, serious gum infections, and tooth loss.
Smoking tobacco can cause men to develop impotence.
Smoking tobacco increases by 3 times the risk of cataracts, leading to blindness.
Smoking tobacco increases the risk of peptic ulcer of the stomach and duodenum. In severe cases, these diseases can lead to death.
Assess Your Health
Consider that tobacco can also have harmful effects on your health. Consider whether you have symptoms of ill health from smoking tobacco: coughing, phlegm, high blood pressure, stomach pain, early facial wrinkles, shortness of breath, constant fatigue. Perhaps the most important thing you can do for your health is to quit smoking.
Your health will begin to improve the minute you quit smoking:
After 20 minutes, your heart rate and blood pressure will go down.
In 24 hours, your risk of heart attack will be reduced.
In 2 days, your sense of taste and smell will return to normal.
In 2-3 weeks, your lung function will be back to normal, your circulation will improve, and you will be able to walk more easily.
In 1 year, your risk of heart attack will be halved and in 15 years you will be down to the level of non-smokers.
- In 5 years or less your risk of oral, throat and esophageal cancer will be cut in half; your risk of stroke and heart attack will be almost the same as a non-smoker (in 5-15 years).
- After 10 years, your risk of dying of lung cancer will be almost the same as a non-smoker.
- After you stop smoking tobacco, your risk of dying from chronic obstructive pulmonary disease decreases.
- The risk of bladder cancer is halved several years after quitting smoking tobacco.
Determine your reasons for quitting tobacco:
To live a healthier life. Your health will begin to improve immediately after you quit smoking tobacco.
Living longer. Smoking tobacco literally "eats you alive." Smokers who are killed by tobacco die about 14 years earlier than those who don't smoke.
Free yourself from addiction.Nicotine is one of the most addictive substances, smokers develop a disease - tobacco addiction.
Improve the health of those around you.Secondary tobacco smoke kills. It causes cancer, heart, respiratory and digestive diseases and other illnesses. Children whose parents smoke are more likely to get bronchitis, bronchial asthma, ear infections and pneumonia.
Save money. Calculate how much money you spend per year on cigarettes or other tobacco products, as well as lighters, coffee and other smoking paraphernalia. You can do something more useful for yourself and your family with that money.
Feel better about yourself. You'll get rid of your cough, you'll breathe easier, and you'll stop feeling sick all the time. You will also look better - those who quit smoking have younger-looking skin, whiter teeth and more energy.
Improve your quality of life. Your clothes, car and home will not have unpleasant smells. Food will seem tastier.
Have a healthy baby. Babies born to women who smoke are more likely to be born underweight and have a lifetime of poor health.
Improve their sexual and reproductive health.Men who smoke may have problems getting and maintaining erections. Women who smoke have a harder time getting pregnant and staying pregnant.
Stop feeling like you are a "lonely soul." There are fewer and fewer places where smoking is allowed. Smoking tobacco is becoming unfashionable. Many smokers have already started to quit. You, too, can quit smoking.
Making a Decision
Focus on your reasons for wanting to quit smoking and prepare to quit tobacco. Use a simple test to determine the extent of your nicotine addiction.
Action
Choose a day on which you will quit smoking.
From the day you quit smoking, not one puff!
Throw away ashtrays, lighters, and all cigarettes or other tobacco products.
Keep smoking out of your car and home.
This will create a healthier atmosphere for others and also help you resist the urge to smoke.
Provide yourself with the support and approval of those around you.
Tell your family, friends and co-workers that you are quitting smoking and ask for their support.
Find someone else who wants to quit smoking.
It is easier to quit smoking with someone. Invite a smoker you know or a family member who smokes to quit with you.
Determine what triggers the irresistible urge to smoke.
Alcohol, coffee, and stress can trigger the urge to smoke. It may also be triggered by the sight of smokers - ask people you know who smoke not to smoke in front of you. Tell your family, friends and co-workers that you are quitting and ask for support.
Help yourself with this challenge.
Drink lots of water to help you cope with the desire to smoke. Use physical activity: to relieve stress and improve your mood and health, exercise often helps.
Switch your brain so you don't think about smoking.
Talk to a friend when you feel like smoking. Do something, eat something delicious, take a walk, or chew gum. Avoid places and situations that you associate with smoking.
Refrain from your first cigarette!
Smoking even one cigarette can cause you to start smoking again. The longer you can hold off smoking, the weaker your urge to smoke will be. If you can stay quit for 3 months, you will probably quit for good.
Help Yourself.
If you are afraid of gaining weight, use a well-balanced diet and avoid eating extra calories from sweet or fatty foods. It is better to switch from sweets to fruit. Drink six to eight glasses of water a day. Incorporate exercise into your daily life. Walk for at least 30 minutes every day or choose other physical activities - running, swimming, biking, etc.
10. Don't give up!
Most people have made several attempts to quit smoking until they succeed. If you start smoking again, don't lose hope - make another attempt. You have not failed - you have learned what factors and situations cause you to smoke. The next attempt to quit smoking will be easier. Just throw away your cigarettes and start the process of getting rid of smoking again. It's never too late to quit smoking.
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