SMOKING IS BAD HABIT

SMOKING IS BAD HABIT

Today i try to right down new topic of smoking is bad habit. As you know today 7 among 10 people use tobacco in the form of  either smoking or chewing but it bad habit as well as it is harmful to our body. what is there effects on body and how can we give up that bad habit. i try my level best how to come out from that bad habit. 

Most smokers do. The problem isn't that they don't know it's a bad habit it's that they are addicted to the nicotine. You try a cigarette, you like it. You try another. And then it’s too late. You’ve been become a regular smoker. That’s how I began.

Cigarettes contain more than 4,000 chemical compounds and 400 toxic chemicals that include tar, carbon monoxide, DDT, arsenic and formaldehyde. The nicotine in cigarettes, in particular, makes them highly addictive. There are so many diseases caused by smoking that it’s hard to decide where to begin.

Dangerous chemicals in tobacco smoke

Highly damaging components of tobacco smoke include:

·         tar – is the word for the solid particles suspended in tobacco smoke. The particles contain chemicals, including cancer-causing substances (carcinogens). Tar is sticky and brown, and stains teeth, fingernails and lung tissue

·         carbon monoxide – is a poisonous gas. It is odourless and colourless and, in large doses, quickly causes death because it takes the place of oxygen in the blood. In people who smoke, the carbon monoxide in their blood makes it harder for oxygen to get to their organs and muscles

·         oxidizing chemicals – are highly reactive chemicals that can damage the heart muscles and blood vessels of people who smoke. 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 several metals that cause cancer, including arsenic, beryllium, cadmium, chromium, cobalt, lead and nickel 

·         radioactive compounds – tobacco smoke contains radioactive compounds that are known to be carcinogenic.

Dangerous chemicals in tobacco smoke

Highly damaging components of tobacco smoke include:

• tar – is the word for the solid particles suspended in tobacco smoke. The particles contain chemicals, including cancer-causing substances (carcinogens). Tar is sticky and brown, and stains teeth, fingernails and lung tissue
• carbon monoxide – is a poisonous gas. It is odourless and colourless and, in large doses, quickly causes death because it takes the place of oxygen in the blood. In people who smoke, the carbon monoxide in their blood makes it harder for oxygen to get to their organs and muscles
• oxidizing chemicals – are highly reactive chemicals that can damage the heart muscles and blood vessels of people who smoke. 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 several metals that cause cancer, including arsenic, beryllium, cadmium, chromium, cobalt, lead and nickel 
• radioactive compounds – tobacco smoke contains radioactive compounds that are known to be carcinogenic.

10 self-help tips to stop smoking

If you want to stop smoking, you can make small changes to your lifestyle that may help you resist the temptation to light up.

Think positive

You might have tried to quit smoking before and not managed it, but don't let that put you off. 

Look back at the things your experience has taught you and think about how you're really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Sticking to the "not a drag" rule can really help.

Whenever you find yourself in difficulty, say to yourself, "I won't even have a single drag", and stick with this until the cravings pass.

Think ahead to times where it might be difficult (a party, for instance), and plan your actions and escape routes in advance.

Consider your diet

Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying.

Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.  

You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away or settling down in a room where you don't smoke may help.

Change your drink

The same US study as above also looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.

So when you're out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.

Identify when you crave cigarettes

A craving can last 5 minutes. Before you give up, make a list of 5-minute strategies.

For example, you could leave the party for a minute, dance or go to the bar.

And think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.

Get some stop smoking support

If friends or family members want to give up, too, suggest to them that you give up together.

There's also support available from your local stop smoking service. Did you know that you're up to 4 times more likely to quit successfully with their expert help and advice? 

You can also call the NHS Smokefree helpline on 0300 123 1044, open Monday to Friday, 9am to 8pm and Saturday to Sunday, 11am to 4pm.

Get moving

A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.

Make non-smoking friends

When you're at a party, stick with the non-smokers.

"When you look at the smokers, don't envy them," says Louise, 52, an ex-smoker.

"Think of what they're doing as a bit strange – lighting a small white tube and breathing in smoke."

Keep your hands and mouth busy

Nicotine replacement therapy (NRT) can double your chances of success.                    

As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes.

When you're out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.

Make a list of reasons to quit

Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support. For example.

Ex-smoker Chris, 28, says: "I used to take a picture of my baby daughter with me when I went out. If I was tempted, I'd look at that."

THANK YOU,

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