Write up on how important it is to quit smoking and many other good guidelines and what to do and what not to do.

2. Smoking can cause lung disease by
damaging your airways and the small air
sacs (alveoli) found in your lungs. Lung
diseases caused by smoking include COPD,
which includes emphysema and chronic
bronchitis. Cigarette smoking causes most
cases of lung cancer.

3. Prevention is better than cure,
which means that “it's easier to
stop something happening in the
first place than to repair the
damage after it has happened.”

4. Why Do I Smoke andWhy
Do I Keep Smoking?
Most people who smoke tobacco start during their teenage years
or as a young adult.There are many reasons why a person starts to
smoke. For some teens, it is a way to rebel against their parents.
Other teens may feel pressure from their friends (peer pressure)
and begin smoking as a way to appear “cool”. Some may be
modeling a parent’s or sibling’s behavior, and others believe it is a
way to relieve stress or boredom. Even if you don’t think you are
going to keep smoking, it is very easy to get “hooked” or
addicted because of the nicotine found in all tobacco products.

5. Being dependent on (addicted to) the nicotine means
that you need to keep getting nicotine.Your body
depends on it to feel comfortable and you will have
uncomfortable symptoms if you don’t get enough of it or
often enough.When you don’t get enough nicotine you
will have symptoms of withdrawal.
Addiction to the nicotine in tobacco can happen very
quickly, even after only smoking for a short time or
smoking only a few cigarettes.The good news is that you
can overcome addiction to nicotine. Knowing more about
the science behind nicotine addiction may make it easier
for you to take steps to becoming tobacco-free

6. The simple facts:
Nicotine is a chemical that is present in all forms of tobacco.
Nicotine is also found in electronic cigarettes and the liquid
used in ENDS (electronic nicotine delivery systems).
Nicotine is highly addictive.When a person uses tobacco,
either by smoking cigarettes, using chewing tobacco or
by using another form of tobacco, nicotine enters the
body and activates nicotine receptors in the brain.
The faster the delivery of nicotine to your body, the
greater the addictive effect on the brain. Cigarettes have
been designed to give high levels of nicotine to the brain
very quickly.

7. When you smoke a cigarette it only takes six to ten
seconds for the nicotine to reach your brain.This makes
smoking tobacco very addictive and difficult to stop.
Nicotine that is inhaled in cigarette smoke is absorbed
by the lungs into the bloodstream and quickly goes to
the heart and brain.The brain reacts to the nicotine by
releasing chemicals that imitate the same effects on a
person’s mood as amphetamines (“speed”) and cocaine.
Nicotine is a stimulant that speeds up a person’s
reaction time and increases his or her attention and
focus.

8. Many smokers report that they enjoy the ritual of
smoking.They also say that smoking gives them a
pleasurable feeling. Smoking relieves their nicotine
withdrawal symptoms.
Shortly after smoking their last cigarette, smokers start
to feel a negative mood change.This “withdrawal” from
the chemical nicotine makes the smoker uncomfortable.
Many smokers report feeling anxious, irritable and
restless when they stop smoking.

9. This is because they are not getting what the brain feels it
needs to work well.
Smokers usually experience relief from these unpleasant
feelings as soon as they smoke again, use other
tobacco products, or nicotine replacement medications
(additional information on these topics about nicotine
and tobacco is available at www.thoracic.org/patients ).

10. The Power of Nicotine Addiction
Physical addiction to nicotine is not the same for
everyone. Some people may experience mild addiction.
Others can rapidly progress to severe addiction. When a
person experiences a strong urge to smoke that is difficult
to ignore, it is called a craving.
Healthcare providers can use a scale to rate your level
of addiction to nicotine.

11. Smoking cigarettes can have many adverse effects on
the body. Some of these can lead to life-threatening
complications.
In fact, according to the Centers for Disease Control and
Prevention (CDC)Trusted Source, smoking cigarettes
increases the risk of dying from all causes, not just those
linked to tobacco use.
Smoking cigarettes affects the respiratory system, the
circulatory system, the reproductive system, the skin,
and the eyes, and it increases the risk of many different
cancers.

12. I am going to be discussinging on the 10 possible effects of
smoking cigarettes.
(1). Lung damage
Smoking cigarettes affects lung health because a person
breathes in not only nicotine but also a variety of additional
chemicals.
Cigarettes are responsible for a substantial increase in the risk of
developing lung cancer.This risk is 25 times greater for men and
25.7 times greater for womenTrusted Source.
The CDC report that roughly 9 out of 10Trusted Source lung
cancer deaths is linked to smoking.

13. (2). Heart disease
Smoking cigarettes can damage the heart, blood vessels,
and blood cells.
The chemicals and tar in cigarettes can increase a person’s
risk of atherosclerosis, which is the buildup of plaque in the
blood vessels.This buildup limits blood flow and can lead to
dangerous blockages.
Smoking also increases the risk of peripheral artery disease
(PAD), which occurs when the arteries to the arms and legs
start to narrow, restricting blood flow.

14. Research shows a direct link between smoking and
developing PAD. Even those who used to smoke face a
higher risk than people who never smoked.
Having PAD increases the risk of experiencing(a)Blood
clots, (b)Angina or Chest pain (c) Stroke (d) Heart attack.

15. (3). Fertility problems: Smoking cigarettes can
damage a female’s reproductive system and make it
more difficult to get pregnant.This is because
tobacco and the other chemicals in cigarettes affect
hormone levels.
In males, the more cigarettes a person smokes and
the longer they smoke, the higher the risk of erectile
dysfunction. Smoking can also affect the quality of
the sperm and therefore reduce fertility.

16. 4. Risk of pregnancy complications: According to the
CDC smoking can affect pregnancy and the developing
fetus in several ways, including:
(1). Increasing the risk of ectopic pregnancy
(2). Reducing the baby’s birth weight
(3). Increasing the risk of preterm delivery
(4). Damaging the fetus’s lungs, brain, and Central Nervous
System.
(5). Increasing the risk of sudden infant death syndrome.
(6). Contributing to congenital abnormalities, such as cleft
lip or cleft palate.

17. (6).Weakened immune system:
Smoking cigarettes can weaken a person’s immune
system, making them more susceptible to illness.
It can also cause additional inflammation in the body.
(5). Risk ofType 2 Diabetes: The CDC report that people who
smoke regularly have 30-40 percent higher risk of developing
type 2 diabetes than those who do not.
Smoking can also make it more difficult for people with diabetes
to manage their condition.

18. 7.Vision problems: Smoking cigarettes can cause eye
problems, including a greater risk of cataracts and age-
related macular degeneration.
Other vision problems related to smoking include:
(a) Dry eyes.
(b) Glaucoma.
(c) Diabetic retinopathy.

19. 8. Poor oral hygiene: People who smoke have double risk of gum
disease.This risk increases with the number of cigarettes a person
smokes.
Symptoms of gum disease include:
(a) Swollen and tender gums
(b) Bleeding when brushing
(c) Loose teeth
(d) Sensitive teeth
Note: Smoking tobacco can limit a person’s ability to taste and
smell things properly. It can also stain the teeth yellow or brown.

20. (9)Unhealthy skin and hair:
Smoking tobacco can affect a person’s skin and hair.
A person who smokes may experience prematurely aged, wrinkled
skin.
They also have a higher risk of skin cancer, “especially on the lips.”
Smoking can cause the hair and skin to smell of tobacco. It can
also contribute to hair loss and balding.

21. 10. Risk of other cancers:
In addition to the well-documented link with lung cancer,
smoking cigarettes can also contribute to other forms of
cancer.
The AmericanCancer Society report that cigarette smoking
causes 20–30 percent of pancreatic cancers.
Note: People who smoke are also three times
as likely to develop bladder cancer than people
who do not.

22. Smoking cigarettes can also double a person’s risk of stomach
cancer.Tobacco is especially linked to stomach cancers that
occur near the esophagus.
Cigarettes can also increase the risk of:
(a)Mouth cancer. (b)Laryngeal cancer.
(c)Throat cancer. (d)Esophageal cancer
(e)Kidney cancer.(f)Cervical cancer.
(g)Liver cancer. (h)Colon cancer.
(i)Acute myeloid leukemia.

23. The ill effects of smoking cigarettes do not only affect people
who smoke. Secondhand smoke can also have significant
health effects on family members, friends, and coworkers.
Effects of exposure to secondhand smoke include:
(a)increasing the risk of colds and ear infections
(b)making asthma worse
(c)raising blood pressure
(d)damaging the heart
(e)reducing levels of high-density lipoprotein, or
“good,” cholesterol.

24. Quitting
While quitting smoking can be challenging, the
CDC report today stated that there are more
people who used to smoke than people who
currently smoke.
Once a person stops smoking, the benefits
start accumulating. These include clearer skin,
improved oral health, more stable hormones, a
stronger immune system, and a reduced risk
of many types of cancers.

25. Some other benefits of quitting smoking include:
After 20 minutes–12 hours: Heart rate and carbon monoxide
in the blood drop to normal levels.
After 1 year:The risk of a heart attack is much lower, as is
blood pressure.Coughing and upper respiratory problems
begin to improve.
After 2–5 years:The risk of stroke drops to that of someone
who does not smoke, according to the CDC.
After 5–15 years:The risk of mouth, throat, esophagus, and
bladder cancer is reduced by half.
After 10 years:The risk of lung cancer and bladder cancer is
half that of someone who currently smokes.
After 15 years:The risk of heart disease is similar to that of
someone who never smoked.

26. Smoking and mental health: Learn about smoking and
mental health. Find out about smoking and addiction, stress,
depression, schizophrenia and ways to help you quit and
get support.
https://www.mentalhealth.org.uk/a-to-z/s/smoking-and-
mental-health

27. Processes of Quitting Smoking

28. Ten (10) tips on quitting smoking
(1).Try nicotine replacement therapy
Ask your doctor about nicotine replacement therapy.The
options include:
(a) Prescription nicotine in a nasal spray or inhaler
(b)Over-the-counter nicotine patches, gum and lozenges.
(c)Prescription non-nicotine stop-smoking medications
such as bupropion (Zyban) and varenicline (Chantix)

29. Short-acting nicotine replacement therapies — such as
nicotine gum, lozenges, nasal sprays or inhalers — can
help you overcome intense cravings.
These short-acting therapies are generally safe to use in
combination with long-acting nicotine patches or one of
the non-nicotine medications.

30. (2). Avoid triggers
Urges for tobacco are likely to be strongest in the situations
where you smoked or chewed tobacco most often, such as at
parties or bars, or while feeling stressed or sipping coffee.
Identify your trigger situations and have a plan in place to avoid
them entirely or get through them without using tobacco.
Don't set yourself up for a smoking relapse. If you usually
smoked while you talked on the phone, for instance, keep a
pen and paper nearby to occupy yourself with doodling
rather than smoking.

31. (3). Delay
If you feel like you're going to give in to your tobacco
craving, tell yourself that you must first wait 10 more
minutes — and then do something to distract yourself for
that period of time.Try going to a public, smoke-free
zone.These simple tricks may be enough to derail your
tobacco craving.
(4). Chew on it
Give your mouth something to do to fight a tobacco
craving. Chew on sugarless gum or hard candy, or munch
on raw carrots, celery, nuts or sunflower seeds —
something crunchy and satisfying.

32. (5). Don't have 'just one'
You might be tempted to have just one cigarette to satisfy a
tobacco craving. But don't fool yourself into believing that you
can stop there. More often than not, having just one leads to
another— and you may end up using tobacco again.
(6). Get physical
Physical activity can help distract you from tobacco cravings
and reduce their intensity. Even short burst of physical activity —
such as running up and down the stairs a few times — can make
a tobacco craving go away. Get out for a walk or jog.

33. If you're stuck at home or the office, try squats, deep knee
bends, pushups, running in place, or walking up and down a set
of stairs. If physical activity doesn't interest you, try prayer,
needlework, woodwork or journaling. Or do chores for
distraction, such as vacuuming or filing paperwork.
(7). Practice relaxation techniques
Smoking may have been your way to deal with stress.
Resisting a tobacco craving can itself be stressful.Take the
edge off stress by practicing relaxation techniques, such as
deep-breathing exercises, muscle relaxation, yoga,
visualization, massage or listening to calming music.

34. (8). Call for reinforcements
Touch base with a family member, friend or support group
member for help in your effort to resist a tobacco craving. Chat
on the phone, go for a walk together, share a few laughs, or get
together to commiserate about your cravings. A free telephone
quit line — 800-QUIT-NOW (800-784-8669) — provides support
and counseling.
(9). Go online for support
Join an online stop-smoking program. Or read a
quitter's blog and post encouraging thoughts for
someone else who might be struggling with tobacco
cravings. Learn from how others have handled their
tobacco cravings.

35. (10). Remind yourself of the benefits
Write down or say out loud the reasons you want to stop
smoking and resist tobacco cravings.These might include:
(a). Feeling better.
(b). Getting healthier.
(c). Sparing your loved ones from secondhand smoke.
(d)Saving money you would have used for tobacco.
Note: Remember, trying something to beat the urge is always
better than doing nothing. And each time you resist a tobacco
craving, you're one step closer to being totally tobacco-free.