What you need to Know



More than 400,000 deaths in the U.S. each year are from smoking-related illnesses.

Smoking kills an estimated 120,000 people each year in the UK. It is a major cause of illness and premature death - on average, persistent smokers die 10 years younger than non-smokers.

Tobacco contains over 4,000 chemicals, many of which are harmful. These include:

&bullBenzene - solvent used in fuel and chemical manufacture

&bullFormaldehyde - highly poisonous, colourless liquid used to preserve dead bodies

&bullAmmonia - chemical found in cleaning fluids. Used in cigarettes to increase the delivery of nicotine

&bullHydrogen cyanide - poisonous gas used in the manufacture of plastics, dyes, and pesticides. Often used as a fumigant to kill rats

&bullCadmium - extremely poisonous metal found in batteries

&bullAcetone - solvent found in nail polish remover

&bullArsenic - ingredient in rat poison

The three main components of inhaled smoke are nicotine, carbon monoxide and tar, all of which can cause disease.

Nicotine

It is absorbed into the bloodstream and effects the brain within 10 seconds. If you are a regular smoker, when the blood level of nicotine falls, you usually develop withdrawal symptoms such as craving, anxiety, restlessness, headaches, irritability, hunger, difficulty with concentration, or just feeling awful. These symptoms are relieved by the next cigarette. So, most smokers need to smoke regularly to feel 'normal', and to prevent withdrawal symptoms.

Carbon monoxide

Carbon monoxide is a poisonous gas found in car fumes, which reduces the amount of oxygen carried in the blood. Oxygen is vital for the body's organs to function efficiently. The reduction in oxygen changes the consistency of the blood, making it thicker and putting the heart under increased strain as it pumps blood around the body.

Tar

Tar contains many substances proven to cause cancer. Irritants found in tar damage the lungs causing narrowing of the tubes (bronchioles) and damaging the small hairs (cilia) that protect the lungs from dirt and infection.

Effects of Smoking and the reasons to stop

International studies of millions of people by government, industry, universities, and private research institutions have determined that smoking can cause:

Cancers

&bullLung cancer (About 30,000 people in the UK die from lung cancer each year. More than 8 in 10 cases are directly related to smoking).

&bullMouth, throat and nose cancer

&bullCancer of the larynx

&bullOesophageal cancer

&bullPancreatic cancer

&bullBladder cancer

&bullStomach cancer

&bullKidney cancer

&bullLeukaemia

Heart and circulatory diseases

&bullHeart attacks and Heart disease (is the biggest killer illness in the UK. About 120,000 people in the UK die each year from heart disease).

&bullArteriosclerosis - build up of fatty deposits in the blood vessels. Causes loss of elasticity in the artery walls, which can lead to diseases such as stroke, gangrene and aortic aneurysms.

&bullHigh blood pressure

Respiratory disease and Other illnesses

&bullAsthma.

&bullChronic Polmunary (About 25,000 people in the UK die each year from this serious lung disease. More than 8 in 10 of these deaths are directly linked to smoking).

&bullIncreased frequency of colds, particularly chest colds and bronchitis. &bullShortness of breath.

&bullHeadaches.

&bullStained teeth, fingers, and hair

&bullInsomnia.

&bullDiarrhea and colitis.

&bullArthritis.

&bullDecreased sexual activity

and mental depression.

&bullBlood flow to the extremities is decreased (cold hands and feet).

&bullSmoking decreases the oxygen supply, requiring a higher blood pressure, thus causing extensive circulatory problems and premature heart attacks. Smokers have difficulty running and exercising.

&bullAir pollution (auto exhausts, industry wastes, etc.) increases the lung cancer rate of the smoker, but not of the non-smoker.

&bullThe time to recover from any specific ill, whether caused by smoking or not, is much longer for the smoker. Often, a non-smoker will survive a sickness from which he would have died had he smoked.

&bullThe smoker's body requires more sleep every night. This extra sleep must come from his spare time. Besides needing more sleep, smokers don't sleep as well.

&bullSmokers are sick more often, Smoking destroys vitamins, particularly vitamin C and the B's. Lower intelligence has been related to smoking. In fact, smoking is both a cause and an effect of lower intelligence, just as smoking is both a cause and effect of lower income.

What are the benefits of stopping smoking?

The benefits begin straight away. You reduce your risk of getting serious disease no matter what age you give up. However, the sooner you stop, the greater the reduction in your risk.

It is never too late to stop smoking to gain health benefits.

&bullBenefits of stopping smoking include the following:

oBreathing improves.

oChest infections and colds become less frequent.

oReduction in 'smoker's cough'.

oThe smell of stale tobacco goes from your breath, clothes, hair, and face.

oFoods and drinks taste and smell much better.

oFinances improve.

oYou are likely to feel good about yourself.

How can I stop smoking?

About 2 in 3 smokers want to stop smoking. Some people can give up easily. Willpower and determination are the most important aspects when giving up smoking. However, nicotine is a drug of addiction and many people find giving up a struggle.

Getting Ready to Quit

&bullSet a date for quitting. If possible, have a friend quit smoking with you.

&bull Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee, etc).

&bullChange your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when smoking. Think about how you feel when you smoke.

&bullSmoke only in certain places, such as outdoors.

&bullWhen you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking; you might chew gum or drink a glass of water. Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don't like.

&bullJust before your stop date, get rid of all of your cigarettes, matches, lighters and ashtrays.

On the Day You Quit

&bullGet support and encouragement.

&bullLearn how to handle stress and the urge to smoke. When you get that urge to smoke (and you will), drink some water. Relax by taking a hot bath, going for a walk, or breathing slowly and deeply. Think of changes in your daily routine that will help you resist the urge to smoke. For example, if you used to smoke when you drank coffee, drink hot tea instead. Think about how your cigarette money helps support those hypocritical tobacco companies whose income is derived at the expense of the health, wealth, happiness, efficiency, and resources of the addicted smoker.

&bullGet medication and use it correctly. Nicotine replacement products are ways to take in nicotine without smoking. These products are like: gum, patch, nasal spray, inhaler and lozenge. Using one of these roughly doubles your chance of stopping smoking if you really want to stop.

&bullGive yourself rewards for stopping smoking. For example, with the money you save by not smoking, buy yourself something special.

Keep trying. Many ex-smokers did not succeed at first, but they kept trying.The first few days after stopping will probably be the hardest. Show yourself and to the other who you are. Life's too good and too short to waste on that filthy habit.