Quit Smoking: 5 Ways to Resist the Urge to Smoke - LIVE HEALTHY


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June 8, 2020

Quit Smoking: 5 Ways to Resist the Urge to Smoke

Cigarettes aren't good for us. Just quit smoking because you are not going to get anything useful from it. But it is sure that by smoking you will damage the lungs of yourself and those around you. 

Quit Smoking: 5 Ways to Resist the Urge to Smoke

Quitting smoking may be the most challenging decision in your life, but it will inevitably be the best decision in your life. And you will start to notice its benefits within the first 24 hours. 

After quitting smoking, you will be able to breathe easily, the cough due to smoking will reduce, and new energy will circulate in your body. Overall, you will feel better and much better than before. It is not too late; you can quit smoking, and now is the right time to quit smoking.

Let us see what happens when the chemical present in smoking reaches our body, and finally, how we get physically benefited when we quit smoking.

How exactly does smoking harm us?

Quit Smoking: 5 Ways to Resist the Urge to Smoke

Every time you inhale, the smoke brings more than 5,000 chemical substances into the body's tissues. Upon entering the body, the tar, a dark, adhesive material, begins to coat your teeth and gums. 

Smoking damages the enamel of your teeth, and eventually causes decay. Over time, smoke also damages the nerve endings in the nose, causing loss of smell.

 Smoke entering the airways and lungs increases the risk of various infections. It also damages the cilia, small hair-like structures whose job is to keep the airways clean. It increases the chances of chronic diseases like bronchitis and emphysema.

After this, the smoke fills your alveoli. Alveoli are small air sacs that enable the exchange of oxygen and carbon dioxide between the lungs and blood. 

A toxic gas called carbon monoxide found in this smoke crosses the membrane in the blood, which binds to the hemoglobin and displaces the oxygen that usually reaches around the body. Therefore, smoking can lead to a lack of oxygen and shortness of breath. 

Effects of Nicotine on our body

Quit Smoking: 5 Ways to Resist the Urge to Smoke

Within about 10 seconds, an intoxicating substance called nicotine reaches the brain along with the bloodstream. Nicotine triggers the release of other neurotransmitters, including dopamine and endorphins, which produce pleasurable sensations that make smoking more intoxicating.

The nicotine and other chemicals released from cigarettes tighten your blood vessels and damage their delicate endothelial lining, disrupting blood flow. These vascular effects thicken blood vessel walls and increase blood platelet viscosity. It increases the chances of clotting and also triggers the possibility of heart attack and stroke.

Many dangerous chemicals inside cigarettes can also cause changes in the body's DNA. These take the form of cancer over time. Additionally, elements such as arsenic and nickel can inhibit the process of DNA repair, thus reducing the body's ability to fight many types of cancer.

One in every three cancers in the United States is caused by smoking. And it's not just lung cancer. Smoking can cause cancer in many tissues and organs. Besides, it damages your eyesight and can also weaken bones. Smoking causes difficulty in pregnant women, and in men, it can cause erectile dysfunction.

How many people die from smoking worldwide?

Smoking is not just a bad habit but a type of disability that damages almost every part of your body. More than 16 million Americans are swinging between life and death from the disease caused by smoking.

 Worldwide, more than 7 million people die each year due to tobacco use and diseases caused by it. If smoking continues to be smoked all over the world, according to the researches, by 2030, every year, 4 million people will die from the disease caused by the use of tobacco and smoking.

Every year, more than 480,000 people die in America only because of cigarette smoking. The average age of a smoker is ten years less than that of nonsmokers.

10 Terrible effects of smoking on your body

Quit Smoking: 5 Ways to Resist the Urge to Smoke

It causes Cataract

Smoking damages many parts of your body, of which the eyes are also one. Research has shown that smokers have twice the risk of developing cataracts. 

A cloud of the eye lens that significantly reduces vision sensitivity to light and muted colors. Doctors state that smoking replaces lens cells and causes a significant buildup of cadmium, which can result in cataracts.

It weakens the immune system

Although smoking often affects specific organs, it can also cause more general widespread damage as it does with the immune system. Smoking damages and reduces antibodies and immune cells, resulting in a weakening of your immune system. 

The weak immune system can expose you to severe diseases and infections. It also reduces antioxidant levels like vitamin C and weakens cancer-fighting cells. That is why smoking often invites cancer. However, studies have shown that if you quit smoking, you can strengthen your immune system back.

It increases signs of aging

Smoking does not only affect your organs and immune system but also changes your physical appearance. Smoking restricts blood flow to your skin and also damages the elasticity of the skin. As a result of this, there are premature wrinkles on your face. 

Smoking causes sagging to appear under your eyes, poor skin tone, including off-color skin. This damage caused by smoking can not be replenished, but limiting its severity is to quit smoking.

 It causes infertility

Smoking is one of the worst things you can do for your reproductive system. Smoking can lead to a variety of problems such as ovulation, damage to eggs, and damage to reproductive organs. However, it affects not only women but men who smoke as well. 

Smoking dramatically reduces sperm count in men, causing erectile dysfunction and severe reproductive problems. Even if a smoker woman becomes pregnant, there is an increased chance of miscarriage or a child born with significant and many health issues.

It weakens your bones

Smoking severely affects your bones. It has been known for decades that smoking continuously disrupts the integrity of your bone and promotes osteoporosis, a bone disease that occurs in the elderly. It makes the bones so weak and brittle that there is a risk of a bone breakdown even with less stress. 

A study by the American Chemical Society has shown that smoking dramatically increases the production of two specific proteins. Your body uses these proteins to break down bone density. As a result, your bone becomes very weak, which increases the chances of fracture and rupture.

This causes gum disease, bad breath, and tooth loss

Since you use your mouth for smoking, it is natural that it will do a lot of damage to that area. On the one hand, smoking weakens your immune system, and at the same time, it also increases gum infection. 

Your immune system that prevents this infection now fails to stop it, which causes gum disease to spread more quickly. Smoking also damages your teeth because the bone and tissue that hold your teeth become stained and weakened.

It makes your blood thick

This may sound a little strange, but smoking thickens the blood. Smoking transforms your blood into sludge, turning the essential substance into a very thick and viscous fluid. Due to this, the heart has to work hard to get the blood circulating properly in your body. 

Along with this, smoking also increases the amount of cholesterol and fat in your blood, which develops blood clots and increases the chances of having a heart attack or stroke.

It destroys lung tissue

Damage to the lungs is most famous among the damage caused by smoking. Smoking promotes mucus production resulting in thickened mucus, stopping your airways, and causing you to have trouble breathing. 

Lung tissue is destroyed as a result of a lack of oxygen. In the end, the smoke damages the small scavenger of the lungs, the cilia, resulting in very dirty and clogged lungs.

It encourages cancer cell growth

Smokers continue to invite cancer in one way or the other throughout their lives, which is because smoking dramatically stimulates the growth of cancer cells. Chemicals present in tobacco smoke can alter the DNA of your cells, resulting in cancer. 

Due to a weak immune system, these cells proliferate without any defensive force. Smoking can cause cancer in every part of the body, including the throat, liver, and lungs. Researches show that nine out of ten lung cancers are caused by smoking.

It increases the risk of stroke and heart attack

As mentioned earlier, smoking causes the blood to be filled with fat, which gives rise to the possibility of heart attack and stroke. Smoking can dramatically cause cardiovascular diseases and is one of three deaths from CVD. 

Smoking narrows blood vessels, reduces the amount of good cholesterol in your blood, increases triglycerides levels, and increases plaque formation in blood vessels. All of which contribute to a higher likelihood of heart attack and stroke.

What happens to your body when you quit smoking?

You all know that smoking is very harmful to your body. You also understand that the longer you smoke, the more damage you will do to your body, and each time you smoke, your body is going to be exposed to more diseases. 

But you are unaware that if you quit smoking, what positive effects does it have on your body. The longer you stay without smoking, the more life you will give to your body.

Quitting smoking timeline

After 20 minutes

Blood pressure and Pulse rate become routine, and the temperature of your hands and feet become normal.

After 8 hours

The amount of nicotine in your bloodstream decreases by 99.25%.

After 12 hours

Your Blood oxygen level rises to normal while the level of carbon monoxide in the body also drops.

After 48 hours

The damaged nerves of your body are revived, and your sense of smell and taste is back to normal. Apart from this, your feelings like anger and irritability also begin to end.

After 72 hours

Your body becomes completely nicotine free. Your lungs relax, and now you can breathe easily.

After ten days

Craving of smoking decreases to 1 or a maximum of 2.

After 15 days

The circulation of blood to your gums and teeth begins to become a nonsmoker.

After 3-4 weeks

You begin to release associated anger, as well as anxiety, impatience, insomnia, restlessness, and depression, go away.

After 6-9 months

Your sinus congestion, fatigue, and shortness of breath decrease. The cilia in your lungs, which keep your lungs clean, come back again. New energy starts circulating in your body.

After one year

The risk of coronary heart disease, heart attack, and stroke due to smoking decreases to almost half.

After ten years

The risk of lung cancer due to smoking has reduced from 30 to 50%. Also, your pancreatic cancer risk is similar to that of a nonsmoker. The risk of cancer of your mouth, throat, and esophagus is also reduced.

 After 15-20 years

After 15-20 years, the probability of coronary heart disease becomes similar to that of a nonsmoker. The risk of death from smoking-related causes is no longer for you.

Top 6 Tips to Quit Smoking 

Quit Smoking: 5 Ways to Resist the Urge to Smoke

Find a reason to Quit Smoking

If you smoke regularly for a long time, you need an incentive to quit this bad habit. Below are some ideas that will help you get rid of this habit.

  • Better sex life

When you stop smoking, there is a better circulation of blood in your body. This improves sensitivity and subsequently leads to better erections and orgasms. Eventually, quitting smoking increases sexual pleasure.

  • Less Stress

Most smokers turn to cigarettes only to relieve stress. Although smoking cigarettes may temporarily relieve you of stress due to the nicotine present, quitting smoking reduces stress levels.

  • Feel energetic

Quitting smoking will directly improve your blood circulation, making physical activity much more comfortable. You will be able to see improvement in your immune system, which will make it easier to fight infection.

  • For the good health of your dear ones

If your health is not enough for you to quit smoking, think about your family and friends. Cigarette smoke is not only fatal for you but can also harm your loved ones. 

It also poses a risk of heart disease and stroke for them. Researches have shown that passive smoking doubles the risk of chest diseases for children and increases their risk of lung cancer later in life.

Make a Plan and set a date 

Quit Smoking: 5 Ways to Resist the Urge to Smoke

If you want to quit smoking, then you will need an excellent plan for this. First, think about what leads you to smoke. Is it stress or something? Do you spend your time with smokers? To get rid of all these problems, make a proper plan.

Try to keep yourself busy and keep your mind away from cigarettes. Then give yourself a definite date and time to quit smoking. This shows that you are serious about quitting smoking. Try to quit smoking on the date you have set.

Get Moving

Quit Smoking: 5 Ways to Resist the Urge to Smoke

Exercise helps to keep your body healthy and active, but you will be surprised to know that exercise will play an essential role in this austerity of quitting smoking. Researches show that activity contributes to increasing your chances of quitting smoking better. 

The decline in health as a result of smoking is natural. Exercise has shown that it increases your brain's blood flow so that you can better control your smoking cravings. Now, whenever you have the urge to smoke, you can do something that will keep you actively engaged.

Eat fruits and Veggies

Smoking makes your body dehydrated. So hydrate your body back and take out that nicotine after drinking lots of water.

Smoking also reduces the levels of Vitamin A and E in your body. Therefore, you should include foods loaded with Vitamin A and E in your diet. 

Apart from this, you can also add orange juice to your diet. This will help you to quit smoking as it proves to be a stress preventer. It also increases your metabolism. Besides, you can eat vegetables like spinach and broccoli, which restores vitamin C and B5 content.

Consider Nicotine Replacement Therapy

Quit Smoking: 5 Ways to Resist the Urge to Smoke

The nicotine present in tobacco is very addictive and forces people to smoke. Constant exposure to many chemicals present in tobacco smoke can lead to many types of life-threatening diseases.

 When you try to quit smoking, your body still wants to get lost in that imaginary world of nicotine that attracts you to smoking. Because of this, you may suffer from other nicotine withdrawal effects such as irritability, anxiety, decreased concentration, etc.

NRT is a medically approved method of taking nicotine that replaces tobacco as your source of nicotine. Nicotine Replacement Therapy (NRT) products contain very small amounts of nicotine that are used to reduce your smoking craving.

Using NRT increases your chances of successfully quitting by up to 55% while you focus on breaking smoking habits. When you, you can gradually remove yourself from NRT.

There are many types of NRT products available in the market. It is considered better to use more than one. Some of these products are...

  • Nicotine Gum
  • Nicotine Lozenge
  • Transdermal Patches
  • Nicotine Nasal spray
  • Nicotine inhaler

Try and Try again

Most people give up without trying, but some people try several times before giving up. If you are determined to quit smoking then you will have to try again and again. For your information, let me tell you that every effort will take you closer to your destination. If you keep trying, you will succeed.

Do not quit to quit smoke

The Bottom Line

Thousands of people stop smoking every day by dying from it. Smoking is a bad mindset whose puffs drain all your money and slowly hollow you out and eventually kill you. There will never be a better time to start quitting smoking than today. Quit smoking and enjoy life. 

The vibrant colors of Life are way more beautiful and precious to be ruined by the smoke of cigarettes.


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