Smoking has significant negative health impacts both for smokers and those around them due to secondhand smoke exposure. It causes numerous cancers and other diseases. Cigarettes contain over 60 carcinogens including tar, carbon monoxide, hydrogen cyanide, and metals. About 19,000 Australians die each year from smoking-related diseases. The document provides 25 tips for quitting smoking such as making a plan, avoiding smoking triggers, and changing routines to reduce cravings. Quitting smoking improves health and quality of life.

1. !!NO SMOKING!!
By Tia Ockendon

2. Introduction
It is a fact that smoking is a health hazard
not only to people who smoke but to
people who are near them. Smoking effects
peoples bodies internal as well as looking
and smelling awful. The ingredients in a
cigarette are incredibly toxic. These days
there are many aides to help people stop
smoking to improve their health.

3. Smoking and Passive Smoking
Unfortuneatly, smoking also affects others. When you’re smoking, your
children and pets can inhale your smoke and can get sick and possibly
become addicted to nicotine without even knowing. This is called Passive
smoking. It would be ideal for you to be incontrol and not addicted to
cigarettes. Cigarettes cause: bad breath and are dirty and don’t look
attractive and there are many negative health side effects.

4. Health reasons why not to smoke
Smoking causes cancer of the lip, tounge, pharynx, larynx, bladder, lung,
mouth, nose, voice box, nasal sinus, oesophagus, throat, pancreas, bone
marrow (myeloid leukaemia), kidney, cervix, ovary, ureter, liver, bowel and
stomach.
Lung diseases such as chronic obstructive pulmonary disease, which includes
chronic bronchitis and emphysema. Coronary artery disease, heart
disease, heart attack and stroke. Smoking also causes stained teeth,
fingers and hair. Ulcers of the digestive system. Osteoporosis and hip
fracture. Poor blood circulation in feet and hands, which can lead to pain
and, in severe cases, gangrene and amputation.

5. Effects of smoking
About 19000 Australians die from dieases caused by smoking.
• Nicotine is the addictive drug in tobacco smoke that causes smokers to
continue to smoke. Addicted smokers need enough nicotine over a day to
‘feel normal’ – to satisfy cravings or control their mood
• There are over 60 known cancer-causing chemicals in tobacco smoke.
Smoking harms nearly every organ in the body, causing many diseases and
reducing health in general.
• A lifetime smoker is at high risk of developing a range of potentially lethal
diseases, including: Cancer of the lung, mouth, nose, voice box, tongue,
nasal sinus, oesophagus, throat, pancreas, bone marrow (myeloid
leukaemia), kidney, cervix, ovary, ureter, liver, bladder, bowel and stomach

6. Ingredients in a cigarette
The most damaging compounds in tobacco smoke include: Tar – this is the collective term for all the various particles suspended
in tobacco smoke. The particles contain chemicals including several cancer-causing substances. Tar is sticky and brown, and
stains teeth, fingernails and lung tissue. Tar contains the carcinogen benzo(a)pyrene that is known to trigger tumour
development (cancer).
Carbon monoxide – this odourless gas is fatal in large doses because it takes the place of oxygen in the blood. Each red blood
cell contains a protein called haemoglobin – oxygen molecules are transported around the body by binding to, or hanging
onto, this protein. However, carbon monoxide binds to haemoglobin better than oxygen. This means that less oxygen
reaches the brain, heart, muscles and other organs.
Hydrogen cyanide – the lungs contain tiny hairs (cilia) that help to clean the lungs by moving foreign substances out.
Hydrogen cyanide stops this lung clearance system from working properly, which means the poisonous chemicals in tobacco
smoke can build up inside the lungs. Other chemicals in smoke that damage the lungs include hydrocarbons, nitrous oxides,
organic acids, phenols and oxidising agents.
Free radicals – these highly reactive chemicals can damage the heart muscles and blood vessels. They react with cholesterol,
leading to the build-up of fatty material on artery walls. Their actions lead to heart disease, stroke and blood vessel disease.
Metals – tobacco smoke contains dangerous metals including arsenic, cadmium and lead. Several of these metals are
carcinogenic.
Radioactive compounds – tobacco smoke contains radioactive compounds, which are known to be carcinogenic.

7. 25 Ways to quit smoking
• Make an honest list of all the things you like about smoking.
• Then make another list of why quitting won’t be easy.
• Set a quit date.
• Write all your reasons for quitting on an index card.
• As you’re getting ready to quit, stop buying cartons of cigarettes.
• Keep a list of when you smoke, what you’re doing at the time, and how
bad the craving is.
• Prepare a list of things to do when a craving hits.
• When your quit date arrives, throw out anything that reminds you of
smoking.

8. 25 ways to quit smoking (continued)
• Instead of a cigarette break at work, play a game of solitaire on your
computer.
• Switch to a cup of herbal tea whenever you usually have a cigarette.
• Switch your cigarette habit for a nut habit.
• Make an appointment with an acupuncturist.
• Swing by the health food store for some Avena sativa (oat) extract.
• Think of difficult things you have done in the past.
• To minimize cravings, change your routine.
• Tell your friends, coworkers, boss, partner, kids, etc.
• If you relapse, just start again.
• Put all the money you’re saving on cigarettes in a large glass jar.
• Switch to decaf until you’ve been cigarette-free for two months.

11. Conclusion