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10 Tips to Help You Quit Smoking

by Aziza · November 12, 2020

Tobacco and its products are consumed in different forms around the world. Nicotine found in tobacco produces addiction in people who consume it. Tobacco consumption is also known to harm every organ in your body; not just lungs.
This guide will elaborate on harmful effects of tobacco on our body and the ways of quitting it. Please read through following chapters to learn more.

  • What is Tobacco?
  • How Does Tobacco Effect Your Body?
  • Are you Convinced to Quit Smoking Yet?


What is Tobacco?

Tobacco is a plant from nightshade family of plants that are known for their leaves that contain nicotine. When nicotine is consumed, it produces a sensation of being energized. It causes the release of epinephrine, also known as adrenaline, that increases blood pressure and heart rate. It also makes you feel happy by stimulating your brain to produce dopamine. Because of this quality of stimulating brain to produce dopamine and addiction caused by nicotine, a tobacco user desires to use it many times a day.
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Second-Hand Smoke:

This is when you are not a smoker, but you are around people who smoke a lot. It can affect you in the same way as it affects smokers and cause same health problems. Therefore, It is important that you avoid second-hand smoke.

Types of Tobacco Products:

Tobacco is consumed in different forms in different part of world. Smoking, chewing and sniffing are all different ways it is consumed. Following are different products that people use:

  • Cigarettes
  • Cigars
  • Little cigars, Cigarillos
  • Electronic cigarettes
  • e-Hookah
  • Vape Pen
  • Dissolvable products like lozenges, sticks looking like candy
  • Water Pipes (Hookah, Shisha, Narghile)
  • Chewing products


How Does Tobacco Effect Your Body?

Tobacco affects almost every organ of your body, but still it is extremely popular throughout the world in different forms. In various countries, cigarettes and other tobacco products are required by law to put a warning label on their packaging.
Tobacco usage deteriorates your health in many different ways. Following are some of the diseases caused by tobacco usage:
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Respiratory Diseases:

It is one of the most obvious disorders caused by smoking tobacco. When it is inhaled, it starts accumulating inside your lungs and hampers their ability to supply oxygen throughout the body. It especially damages air passages and air sacs in your lungs that play an important role in exchange of oxygen and carbon dioxide with blood.
In addition to contracting diseases because of smoking, people already suffering from respiratory conditions can make their conditions worse or even die from smoking. People with asthma experience worsened attacks in cases of smoking.
Following are names of some diseases caused by smoking.

    • Chronic Obstructive Pulmonary Disease (COPD) leading to death in many cases
    • Lung Cancer
    • Emphysema
    • Chronic Bronchitis


It is quite well-known that smoking causes lung or mouth cancer. What is not quite well-known is that smoking can lead to cancer in any part of your body. It can be cancer of:

      • Mouth (tongue, soft palate, tonsils)
      • Throat
      • Voice box
      • Esophagus (food pipe)
      • Lung
      • Trachea (windpipe)
      • Bronchi
      • Blood (leukemia)
      • Liver
      • Stomach
      • Pancreas
      • Kidney
      • Urinary Bladder
      • Cervical cancer
      • Colorectal cancer

Such a long list makes one think why someone would put themselves through so much suffering just for momentary pleasure. Along with instant pleasure, tobacco also causes addiction because of nicotine.
Addiction makes it harder to give up smoking. Don’t worry, we are going to be sharing different ways with you through which you can quit. You have to stick with us for a little longer to learn about that.

Cardiovascular Disease:

Smoking causes cardiovascular diseases. It damages blood vessels and make them grow narrower. This makes it difficult to flow easily and heart starts beating at a faster rate. This can cause blood pressure and difficulty in movement of blood can cause clots to form.
Such reductions in blood flow can reduce blood flow to many parts of your body like legs and skin. Because of clotting and pressure of pumping blood to the body, you are susceptible to suffer from stroke and coronary heart disease.
If a stroke occurs, it means that a clot has blocked blood supply to the brain, or a blood has popped in your brain. If you already have heart conditions and you have had bypass surgery etc. smoking is really bad news for you.

Integumentary System:

Some visible signs of smoking occur on our skin, hair and nails. Smoking increases the risk of skin cancer. It causes you to lose hair and greying. It also affects your fingernails and toenails and increases the risk of fungal nail infections.

Reproductive System:

Smoking causes many complications in pregnancy. It not only makes it hard for a woman to get pregnant but also affect the child in the womb. It can result in premature deliveries, stillbirths, sudden infant death syndrome and ectopic pregnancy. The babies born might have low weight at birth and cleft lip or palate because of the effects of smoking.
It reduces fertility in male sperm and make the pregnancy more susceptible to miscarriage.

Sexual Performance:

Smoking decreases sexual performance in both men and women. It can lower the production of sex hormones in both men and women leading to low sexual desire.

Increased Number of Deaths:

Smoking makes your body deteriorate in so many ways. It can increase your chances to suffer from diseases or worsen your condition. All you have to do is try to stay in a smoke free enviornment.
Smoking worsens your body health overall and makes you susceptible to more conditions. Smokers are more at risk of getting lung cancer, strokes and coronary heart disease. It is a leading cause of death in many societies where numbers of people having lung cancer, strokes or COPD are quite high. These are the deaths that could easily be prevented by quitting smoking.


Are you Convinced to Quit Smoking Yet?

The above-mentioned long list demonstrates that you should stop smoking now. We are going to provide you a detailed explanation on how to abandon smoking and treat your addiction. Before that, we do want to establish that it is difficult to abandon smoking, more so for some people. It is because of nicotine addiction that creates a need for you to keep smoking. The urge to smoke makes your body experience withdrawal symptoms. It will make you want to go back to smoking as a quick fix to the feelings of stress.
Withdrawal symptoms are cravings, anger, stress, anxiety, headaches, insomnia, fatigue, increased appetite, frustration, restless ness etc. These symptoms can last up to a few days. It is important to keep these in check and counter them with other activities.
Smoking might also be ingrained as part of your daily routine and you might want to go back to it. Whatever way you adopt you have to physically refrain from going back to smoking and also address your psychological needs.

How to Prepare Yourself to Quit Smoking?

It is a serious task and you should remain serious in trying to avoid any triggers that might take you back to your old habits. Firstly, you should decide, make a plan and identify your smoking habits.
These are important because there will be times and triggers where you would want to light a cigarette. Therefore, there should be a plan in place to stop you from doing any such thing. You will have to keep a check on your cravings not just in coming month but for the rest of your life because you would not want to relapse. You need to seek medical advice diagnosis or treatment in order to leave smoking.
The rest of the article is dedicated to help you quit. Look through these ways that can help you give up smoking and devise a plan. Here you will find in-depth information about successful smoking cessation techniques and nicotine withdrawal methods that might work for you.

Decide on a Quitting Date:

You need to plan and decide when you want to stop smoking. Mark it on a calendar, put a reminder on your phone so that you do not forget. You also need to plan ahead to make the process easier for you. When you start with the process of quitting smoking try using nicotine nasal spray. Whenever you crave a cigarette use 2 to 4 sprays per hour.

Ask Help from Your Family and Friends:

Your friends, family, coworkers, whoever spends time with you when you smoke the most are important as your support system.
Their support is much needed during this time; therefore, you should let them know about your plans of quitting and ask them to support you and keep an eye on you.

Prepare for the Quitting Date:

You need to plan ahead to go through quitting. Plan of scenarios that might happen in future and decide what will help during that time. Remove any reminders of smoking or ashtrays from your home office etc.
Ask people around you who smoke, family, friends and colleagues to be considerate of your condition. Stock up on substitutes like hard candy, chewing gums, carrot sticks etc. that might help.
Nicotine withdrawal might cause a variety of physical and mental symptoms.

Identify and Avoid Triggers:

You need to identify the times when you smoke. Some people smoke after coffee or a drink, some after food. You need to identify these triggers and apply restraint during these times. You can substitute it with gums or candy etc.

Therapy Group:

For some people, attending therapy or participating in support groups really help. There are certain specialized support groups available for people like you who can understand your experience. You can learn from them and apply those in your life.

Nicotine Replacement Therapy:

This therapy is a replacement for your nicotine needs. It gives you nicotine only to help you relieve from withdrawal symptoms so that you can focus on your psychological needs. These come in the form of nicotine gums, patches, lozenges, inhalers etc.
You can decide if you want this therapy or not. You can also quit without using any of these means; just with more will power and strength. Studies do show that this medically reviewed therapy can help increase your chances to give up smoking. You can join a smoking program that could be useful at this stage.


There are medications available by prescription that can help you control your cravings throughout the process. There are some other medications that can help you deal with withdrawal symptoms and stress. You can certainly look into these options.
Adopt Stress Relieving Activities:

Identify activities that you enjoy. These activities can help you a lot throughout the process. Pick these activities to fill your free time so that you have no time to think about smoking cigarettes. These activities that you enjoy will also provide you peace of mind and keep you removed from those withdrawal symptoms.

Keep Your Weight in Check:

As part of withdrawal symptoms, you might feel the need to eat a lot. Try to eat as healthy as you can. Include fruits and vegetables in your diet and also keep exercising.

Keep Trying:

If you end up getting back to smoking, don’t be hard on yourself. It happens to people. Just keep trying to quit again and you will succeed. Calling 1-800-quit helpline number can be useful. All this will affect your mental health and hence you need to stay strong.

Quit Smoking Now!

Smoking is bad not only for you but also for people around you. You have already read about heath issues that arise not only from smoking but also from second-hand smoke.
It will be difficult as overcoming an addiction is not easy thing to do but keep in mind to follow our tips and understand that even if you fail you can try again. Read tip#10 again. It is there to give you confidence. It is not the end of the world if your fail. Try again.

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