When you smoke the nicotine affects the brain making you temporarily calm and more alert; you actually get a mood boost. When the effects wear off the cravings to be calm and alert return and you go for another cigarette for a boost.
These personal benefits make it difficult to quit. Smoking however is bad for health because it is a #1 cause of various cancers, cardiovascular disease, respiratory diseases and more. It suppresses your immune system; it is a leading cause of premature death.
Smoking is; however, a modifiable risk factor that can be stopped. There are many things one can do to quit and stay quit.
Benefits of Quitting Smoking
The benefit of quitting is: 'good health' first and most important, but their are social and environmental benefits as well.
People who quit reduce their risk for non-communicable diseases(NCD's) and premature deaths. Within hours of quitting their blood pressure drops. Quitting reduces your risk for heart disease, strokes, lung disease, cancer and chronic obstructive pulmonary disease(COPD).
A woman's health is improved when she quits, quitting decreases her risk for infertility and complications during pregnancy. Smoking during pregnancy can cause premature births and still births. Babies of mothers who smoke during pregnancy are at greater risk of being sick neonates.
The good thing about quitting is that there is a lot of free resources online and locally. There is support locally, nationally and internationally.When you decide to quit:
- Set a date to do so
- Get rid of all your cigarettes, ashtrays and lighters by this date
- Tell your health professional of your decision and ask for support
- Tell your spouse or friends
- Join a no-smoking program online, most are free
- Check out the resources available in your local community
- Hang out with non-smoking colleagues or peers
- Try nicotine replacement therapy
- Cut down on the number you smoke
When you quit, it may not be easy, remember it is a lifestyle change that is taking place. The changes would affect may aspects of your life. The changes will help you succeed with quitting and the benefits are long-term. Nicotine is also very addictive.
Lifestyle Changes
Mood Boost-Try alternate natural ways to keep calm and alert. There are many self-help books and resources that can help you. should you find an alternative, stick with it.
More sleep-Get sufficient sleep: instead of staying up with a cigarette, hit the pillow instead. More sleep is adding to even better health.
Physical activity-Have some free time? Go for physical activity such as walking, running and cycling. Don't remain inactive too long. Purchase a good exercise/fitness equipment for home use.
Leisure- Cut out habits that seem to accompany your smoking routine, for example: a certain past time or hobby that triggers the urge to smoke, or a place you go regularly. Hang out with people you know that don't smoke.
If quitting is still difficult there are behaviour change programs, counseling. hypnotherapy and mHealth: they are approved methods that work.
Parents can be an example to their children to help them develop non-smoking lifestyles and to protect them from second hand smoke.
Support World No Tobacco Day.
Reading Material
The Benefits Of Quitting
