Risks of smoking

According to the World Health Organization, smoking will be the number one cause of death in the world by 2030. Already in countries such as the USA, UK and Canada smoking kills more people than heroin, cocaine, alcohol, AIDS, fires, murders, suicides and road accidents combined.

It is not only smokers who are prone to sufferer from the negative effects from smoking. Second hand-hand smoke also affects the health of non-smokers. A non-smoker working in a smoked-filled room for 8 hours will breathe as many cancer-causing chemicals as if he had smoked 38 cigarettes.

The immediate negative health effects of second-hand smoke

• Eye irritation
• Headache
• Nasal discomfort and sneezing
• Cough and sore throat
• Nausea and dizziness
• Increased heart rate and blood pressure

Second-hand smoke is especially harmful to children. Children who breathe second hand smoke are more likely to get colds, allergies and middle ear infection. Exposure to second-hand smoke and smoking while pregnant are both linked to miscarriage, low birth weight and still born births. There is also evidence that postnatal exposure of infants to second-hand smoke contributes to the risk of sudden infant death syndrome.

It is not easy to quit smoking, especially if you were a heavy smoker for a long time. But there is no better time than the present time.

Helpful hints on how to quit smoking

1. Decide on a date to quit and do it!
2. Throw away all reminders of smoking – cigarette packages, ashtrays, lighters, etc.
3. Drink lots of water – it will help flush the nicotine out of your system.
4. Get more active – walk, jog, etc. This will not only keep you busy but it will also help not to gain unnecessary weight
5. Change your routine – avoid your smoking buddies for a while, especially, do not join them at their smoking breaks. Please do not break off with them, only for a few days keep away from them.
6. Inform your friends, family and colleagues that you are trying to quit smoking. You would need their support and encouragement.
7. If possible, try to avoid any situation for a few days that could cause abnormal stress and therefore a possible relapse into the smoking habit.
8. You may experience some withdrawal symptoms once you quit – dizziness, headaches, and coughing. This is normal and should improve after a day or two but will disappear within 14 days.
9. The first 2 or 3 days are the most difficult, after that it gets easier.
10. Your cravings will reduce and eventually disappear.
11. If you are worried about gaining weight, eat at regular times during the day. Eat fruit in between as a snack. Remember the necessity to exercise and drink sugar free cold drinks.
12. Do not use a crisis or special occasion to justify “a last one”. One cigarette leads to another, and another, and another.
13. To counter the cravings buy sugar free mints or chewing gum and eat or chew it whenever you have a graving fort a cigarette. A glass of water will also do the trick.

Remember, believe in yourself – motivate yourself that you can quit smoking and sustain with it. Cigarettes are not your boss – you are in control. Say no and that is that!

Hendrik DB