Find Out How To Quit, Where To Get Help And Other Facts About Smoking.One of the most important facts about smoking is the fact that nothing......let me say that again, there is no thing that ages you as much as smoking does. Another one of the important facts about smoking is that, when you draw on a cigarette the glowing tip reaches 925 degrees centigrade. When it is heated the tobacco is broken down into chemical elements from which lethal compounds are formed. Ammonia, acetone formaldehyde, hydrogen cyanide, and about 4000 other chemicals (200 of which are toxic) are released into the air becoming irritants, poisons, mutagens and carcinogens (cancer forming elements). These are the devastating effects that these chemicals have on your body, and on the bodies of people unlucky enough to be anywhere near you; These facts about smoking should be imprinted on your brain, or your forehead or any other place that will make you, and others, stop smoking •Heart disease •Increased blood pressure •Raised bad cholesterol •Lowered good cholesterol •Decreased blood flow to all the organs (including sexual organs) •Damage to lining of arteries •Lung cancer •Cancer of the throat, larynx and esophagus •Respiratory illnesses such as asthma, bronchitis, pneumonia and emphysema •It is thought to increase the risk of peptic ulcers, cataracts and mental decline •Increased free radical damage to your DNA •Quicker aging specifically sagging skin, wrinkles and grey hair •Dental problems •Female fertility problems •Loss of bone density and increased risk of hip fractures, especially in post menopausal women •Degenerative diseases such as rheumatoid arthritis •Increased risk of diabetes •Thyroid disease Wow these facts about smoking are quite frightening! Do remember too that it is not only your own health that is being affected, but also those around you that are suffering the effects of second hand smoke. More facts about smoking Quitting a tobacco product (pipes, cigars, snuff and chewing tobacco are just as dangerous as cigarettes) stops further damage to your body and reduces the risk of smoking related disease dramatically. Stop smoking says the British Medical Journal and you will; •Avoid nearly all risk of early death if you stop by age 30 •Cut the risk of early death by 50% if you stop by age 50 Ofcourse it doesn't end there. Even if you are over 50, you can improve your health dramatically, and prolonge your life by quitting now So have these facts about smoking frightened you into stubbing out your last cigarette? Probably not, as smoking is highly addictive (it’s the nicotine that does it) and many people have to try a few times before they succeed. Fortunately there is a lot of help available, and my advice is to look for a method that suits you, and then use every ounce of resolve that you have, in order to quit. Which ever method you choose, and you may need to use a few in tandem, you will find that you will need to make behavioral changes in order to succeed. The first few days are the most difficult, but if you can get through the first week without a cigarette you will be well on your way. So let’s get started! Change your daily routine One of the facts about smoking is that it is pretty much a reflex action. You probably smoked before or after certain activities, at a particular time of day or as a matter of course at a specific spot on your journey to work. Think about your daily schedule, you could keep a diary for a few days, and make a concerted effort to change the way you do everything. Most people go into auto drive when doing repetitive tasks and you will want to light up at specific times if you don’t put your mind to changing your habits. It might be an idea to write down your new schedule so that you can refer to it if you find yourself drifting back to your old ways. Also write a list with the main facts about smoking to remind yourself of the dangers. Decide on a date So you have got your new schedule, now you need to decide on a quit date. Pick a time when you know you can keep busy, but will not be too stressed. For instance it would be a bad idea for a woman to decide to stop just before her period, if she suffers from PMS, or for a business person to quit just before a stressful business meeting. Write your start date down where you can see it often and prepare yourself mentally. Reduce consumption Before your quit date decrease the number and strength of cigarettes you smoke in a day. You can do this by dividing your day up and only smoking at the appointed time. You can make a note on the back of the cigarette box each time you smoke, in order to keep track of your consumption. Tell everyone Tell everyone that you are going to quit completely and ask for their support. If you have a spouse or partner that smokes, tell him/her the facts about smoking and, if at all possible, get him/her to quit at the same time Make another list Sorry about all this writing stuff down, but you also need to know why you are stopping. This will help your subconscious to work on the problem, and you can bring the list out and look at it every time you are feeling weak. Apart from the health risks associated with smoking you could list these facts about smoking; •Saving money •Sweet smelling breath •No tobacco smell in your hair and clothes •Taste buds that work •Fewer wrinkles (especially around the mouth) •Whiter teeth •Healthier gums •Smoking is becoming less acceptable socially Distract your mouth Another of the facts about smoking is that it is an oral fixation, and you may find that it helps to keep your mouth busy with a sugar free gum. Use this as a short term aid as you don’t want to replace one bad habit with another. Distract your hands Many smokers find that when they first quit they don’t know what to do with their hands. Find an alternative method of keeping your hands busy; •Computer games •Puzzles •Crochet or knitting •Worry beads Reward yourself Reward yourself with a treat each time you reach a specific goal. You could physically put the money away that you are saving by not smoking, and use that to buy something that gives you pleasure. If money is no object, just buy something that your heart desires. Keep away from temptation Until you feel strong enough to handle it, don’t go to clubs, bars and restaurants where everyone else is going to be smoking. If you told your friends up front as advised, I’m sure they will understand! Get rid of all cigarettes, smoking paraphenalia, and dirty ash trays before you start. Exercise Most smokers have a cigarette when they get up in the morning as it gives them energy and they feel that they can cope with the day ahead. Replace this cigarette with a short exercise routine that will increase energy and wake you up. Later in the day try and get out in the fresh air for a 30 minute walk, preferably in a park away from traffic fumes. If at all possible attend a yoga class in the evening as this will help you focus and relax you for a good night’s rest. Make sure that each routine that you undertake includes deep breathing exercises. Healthy diet In order to help your body get rid of the toxins, drink plenty of water. Eat fresh fruit and vegetables, fibre rich foods and whole grains. When you feel the urge for a cigarette, munch on an apple, organic baby carrots (no need to peel, just wash) or a stick of celery. Try and keep away from candy and cakes as they could cause your weight to skyrocket. If you need help Many people find that they are not able to quit without some form of assistance and the following can be considered; •Nicotine patches •Nicotine gum •Nicotine nasal spray •Nicotine inhaler •Nicotine lozenge •Hypnosis •Acupuncture •Meditation and relaxation •Counseling •Antidepressants (not recommended but may be beneficial in the short term, if all else fails) Withdrawal symptoms Withdrawal symptoms vary from person to person but could include; •Insomnia •Mental confusion •Anxiety •Irritability or anger •Headaches •Sweating •Nausea and stomach cramps •Sore throat and coughing •Tingling of the extremities These symptoms are all caused by your body trying to rid its self of the toxins built up over many years. Have a look at the pages on detoxing and you will find a ways of relieving the symptoms. Weight gain As long as you haven’t replaced your smoking habits with a habit of eating in excess, you shouldn’t put on too much weight. Of course if you are exercising and eating a healthy diet you should be able to keep your weight pretty stable. As your health and energy improves, you will be able to exercise more and shed any weight that you have gained. If you are having difficulty losing the excess weight, here are the Top 10 Weight Loss Food Tips to help you to lose all the weight you want. The importance of food for enhancing your physical appearance cannot be over-emphasised. (This page will open behind this one in a new window, so don't forget to return to me once you are done.) Before you stop smoking please watch the following video by Dr. Mercola and listen carefully to what he says.
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