Most of the smokers will talk about the health benefits of quitting tobacco, but you should mention the reason clearly that why do you want to quit smoking? Despite the fact, everyone must know the danger of smoking and many people even faced with the threat of seriousness, illness, and disability. There was a significant impact on life after quitting smoking.

Why you should quit smoking:

The challenging goals which keeps you motivated while smoking is quitting. Quitting tobacco is not so easy, and it represents the dream of many people who carry for many years. Understanding the nicotine dependence is the first ultimate goal that you need to do before stopping cigarettes. Most of them spent decades and have developed hundreds of links between tobacco from the smallest to biggest. The average lifetime of smokers decreased by 50%, and they lose ten years of life, and there is a high chance of dying from smoking.

Quitting smoking is very hard, and it completely depends on physical and mental dependency. Smokers should stay healthy and motivated to get out from smoking. The recovery of nicotine addiction is a long process, and it’s a finite task. Every smoker is afraid to quit smoking. Nicotine addiction compels him to continue smoking where they feel some unknown happiness which leads to cancer after several years. Tobacco use is the leading cause of preventable death, and the most smoking-related cause of death for smokers are heart disease, COPD, stroke, and cancer.

How to start quitting:

Everything in the world has a beginning and an end. From the biggest to smallest there must be an exact reason should give personal meaning to you. Take your journal and start a quit journey which allows you to keep track of your health habits and reinforce your resolve to stop smoking. Get educated about smoking and justify your addiction to alleviate our mind. Most of the smokers think quitting should be a relatively quick task. The body will throw out many symptoms while stopping cigarettes. We should adopt those symptoms and should be mentally prepared. Sometimes you might get tensed, and again you urged to smoke. Don’t worry, relax yourself and stop habit completely by diverting your mind to alternative goals and plans. Beyond the physical aspects of nicotine, addiction smoking has strong psychological components.

Rather than taking a cigarette, take a deep yoga breathing and focus on sensation and rate of breath. This will slow down the heart rate which reduces blood pressure and alleviate even deep-seeded tension. Also, routing exercises elevate your mood keeps stronger and better about yourself. If you feel so stressed then phone your friend, speak a lot until you forget the stimulation of smoking. Get up early morning and go for a walk can stimulate the productions of endorphin and help you to enhance the mood. By placing your regular habit in the proper context, you will be better prepared to face the challenges that lie ahead.

Well, after quitting smoking, one of the biggest fears that people experience is going through-Nicotine Withdrawal. In that line, people may have list of questions to shoot out like,

  • Will your weight get increased?

  • Can you handle all stressful situation?

  • Are you able to sleep well or getting angry with everyone you meet?

  • How long will nicotine withdrawal last?

  • When will the symptoms of withdrawal subside?

These are the common question arises after you decided to quit smoking. With the right knowledge and guideline, you can overcome the withdrawal and make your next attempt to a quit success.

What is Nicotine Withdrawal?

Embarking a smoking cessation plan can be a distressing experience for some which triggers a host of psychological symptoms that is very hard to tolerate. This doesn’t mean that everyone will experience nicotine withdrawal in the same way. By understanding the signs and symptoms of nicotine withdrawal, you can better prepare for them and know how to act if and when they occur. With a little preparation and persistent, you will give get through it.

Signs Of Nicotine Withdrawal

Nicotine Cravings

Nicotine cravings, is one of the most challenging and persistent symptoms of nicotine withdrawal. It usually exists for five to ten minutes and make you feel extremely uncomfortable. But, try to wait them out and remind yourself to make the feeling pass. To avoid this, chew nicotine gum or give a brisk walk that usually helps.

Sleep Disturbances

Lack of sleep is the common side effects of nicotine withdrawal. The symptoms are also closely linked to the dysregulation of dopamine, the hormone of which is also involved in sleep regulation.

Many studies show that, Rapid Eye Movement (REM) can adversely be affected when you quit and thus results in the lack of sleep and persistent tiredness during a day. So, improve your sleep hygiene can often help.

Persistent Cough

After quitting journey, people will often be alarmed with a persistent cough. You can help relieve this symptom by staying well hydrated, humidifying the air, and using honey or an over-the-counter cough drop to ease any throat irritation.

Flu-Like Symptoms

In the process of quitting, most of the smokers may experience “Quitters Flu” like Malaise, Mild Fever, Coughing, Body ache, Sinusitis, Mild Fever and more. In most cases, a quitter’s flu will last for only a couple of days. Nicotine replacement therapy, along with over-the-counter pain relievers, may help ease the symptoms.

Mood Swings

After the nicotine withdrawal, your body gets triggered by the profound dysregulation of the endocrine and central nervous system. Hence, this causes extreme changes in mood, irrational outbursts, short-term physiological changes; blood pressure and heart beat increases.

Benefits of Nicotine Withdrawal

According to the Surgeon General, the physical improvements in your body begin within few hours of smoking cessation.

At 20 minutes after quitting

  • Gradual drop in blood pressure

  • Pulse rate drops

  • Body temperature decreases

At 8 hours smoke-free

  • Will get constant carbon monoxide level

  • Oxygen level in blood increases to normal

At 24 hours smoke-free

  • Heart beat eventually get constant

At 48 hours smoke-free

  • Nerve endings start to regrow

  • Ability to smell and taste improves

Wrapping Up

It is quite normal for cravings to subside, but to still pop up occasionally months, or even years, after quitting. Be aware on that and stick up to your goal until you forget cigarette craving.

Wherever you look on TV, in magazines, across social media, even on cigarette packs themselves there are warnings about the health hazards of smoking.  And with so few public places where you are actually allowed to sit and have a cigarette, you have to wonder why do people still smoke?

Teenage Fashion

Most people start smoking when they are in their teens. They might start because of peer pressure from their friends, because their parents smoke, or simply because they are teenagers and they want to push the boundaries and take risks.

Nicotine addiction

Over time, the body becomes addicted to the nicotine in cigarettes. So, once a smoker finishes one cigarette, their body begins to crave another. If they don’t satisfy those cravings, they’ll begin to experience withdrawal symptoms. They might feel anxious, stressed, irritable or down, and all of these feelings drive them to have another smoke.

Smoking helps them relax

Some people might smoke because it feels like it helps them cope with negative feelings and emotions, leaving them with a heightened sense of wellbeing. Some people with mental health problems, such as depression or anxiety, might smoke because it helps to alleviate some of the symptoms they experience. Either way, they feel like smoking keeps their emotions under control, helping them to cope.

Habit

Smoking can become ingrained in a person’s life. It might be a reward after cleaning the house, or someone might automatically have a cigarette with their coffee in the morning. It’s there with them every day, and has become part of the routine.

So, far you have look at the reasons for why people crave smoking? To dwell up on this here are some steps to get you through those first minutes of a craving.

Take some deep breath

Just stop what you are doing and take about 10 deep breaths. Go outside if you can and think about filling your lungs with fresh air. These deep breaths will relax you and decrease some of the anxiety associated with nicotine withdrawal.

Drink a glass of water

Drinking water is good for you and seems to have a calming effect on cigarette cravings for many people. Avoid drinks like coffee or alcohol that you may have associated with smoking in the past.

Get some exercise

The average person gains about eight pounds when they are trying to stop smoking. Exercise helps keep the pounds off and also stimulates brain chemicals that fight nicotine cravings.

Call a friend

Getting support from others is an important part of quitting. Calling a friend can get your mind off smoking. You don’t want to be alone when dealing with cigarette cravings if you can help it.

Go to a movie

Getting out of the house for a few hours and going to a place where smoking is not allowed, like a cinema, theatre, or museum, will keep your mind busy and keep you from temptation.

Listen to some music

Drinking water, exercising, and relaxation are the three most important ways to beat a craving. Whether it is music, reading, or meditation, find something that helps you relax. Anxiety and irritability are both symptoms of nicotine withdrawal.

Family life will connect you emotionally which make you addicted to love, support and happy life. Instead of getting addicted to the packet of cigarettes reward your parents a healthy life by break the urge of smoking and develop your strong moral character which helps you to live a positive life. Quitting smoking is very tough only when you are depressed. Challenge your life and get out from smoking and prepare yourself for the better journey ahead. What’s your thinking when you have a cigarette in hand? Your mind gets filled with addiction, depression, and anxiety at the time of smoking. Once it was done, you might feel happy. But that’s not real happiness which you are expected. Visualize your life with the family when situation tempts to smoke.

If a bunch of paper rolled with some substances intended you to stay happy forever means then how about your family rolled with real smiles and happiness. Find the reason of smoking and create a mentality that you will get out from it and divert your mind to several positive activities. However, there are so many good reasons to quit smoking, and these are the six reasons that you find difficult to leave:

1. Stimulation: “It gives me more energy.”

2. Handling: “I like touching and handling cigarettes.”

3. Comfort: “It gives me happiness.”

4. Habit: “I do it out of habit.”

5. Nicotine addiction: “I want cigarettes. I’m addicted.”

Visualize your life without nicotine:

When you use nicotine on a daily basis your brain and body become dependent, and it triggers the release of dopamine, the feel-good hormone. Once you stop smoking the release of dopamine gradually decreased and it is normal to react with low moods and depressed feelings. When you have those feeling stay motivated and prepare for quit plans and try to write an open letter to parents regarding your activities are done to stop smoking. It motivates you during the depression, and it enriches your mood against lack of nicotine also means losing the companion. The way of smoking habit affects your children’s and family life which ends you in depressed life forever.

Get enough rest and proper sleep at night to get out from daily addiction. Drink enough water is the best way to get out from addiction also you will feel better in general in a day to day life. Planning a family trip is a great carving-buster which reduces stress, and it improves the circulation of positive flow. Do you know? Regular walking also releases endorphins, the feel-good hormone which helps you to refresh and relax. If the weather is good, go for a long walk with your loved ones. Take a few minutes daily and spend time with your friends, colleagues through phone conversation in the evening when you feel the urge to smoke. There may have a chance to pull out of a slump and to renew yourself.

Many of them lost a life to COPD and shared those tragic stories to your friends who smoke daily. I have come across some good lines from Donna, a member of popular site Verywell.com.

Don’t torture your loved ones with death like I’ve described in this message. Break free of nicotine addiction, and change your destiny, too. You’ll never regret it once you get to the “other side.” I promise.

– Donna

As per the recent statistics, most of the people who quit smoking gain some weight between 5 to 10 pounds. This is all because the people who have special interest in food when they quit smoking and this reason comes from two different sources, physical and psychological. Once you identified these areas will help you curb your snacking so that you don’t end up with unwanted weight gain due to quitting smoking.

Why people who quit smoking gain weight?

There are a couple of reasons why people gain weight when they give up cigarettes. Some have to do with the way nicotine affects your body.

  • The nicotine in cigarettes speeds up your metabolism. Nicotine increases the number of calories your body uses at rest by about 7% to 15%. Without cigarettes, your body may burn food more slowly.

  • Cigarettes reduces appetite and you may feel hungrier and as a result you may crave high-calories foods to replace cigarettes.

Smoking-Cessation Secrets- Manage Your Weight

Engage in Physical Activity

Physical activity helps you burn calories. and ward off your cravings to avoid unhealthy foods or cigarettes. If you already exercise, you may need to exercise for longer or more often to burn the calories nicotine used to help remove.

Shop for healthy groceries

Decide what you will buy before you get to the store. Make a list of healthy foods like fruit, vegetables, and low-fat yogurt that you can indulge in without eating too many calories. Stock up on low-calorie “finger foods” that can keep your hands busy, such as sliced apples, baby carrots, or pre-portioned unsalted nuts.

Stock up on sugar-free gum

It can keep your mouth busy without adding calories or exposing your teeth to sugar.

Create healthy eating habits

Make a healthy meal plan ahead of time so you can combat cravings when they hit. It is easier to say “no” to fried chicken nuggets if you are looking ahead to a roast chicken with vegetables for dinner.

Never let yourself get too hungry

A little hunger is a good thing, but if you are so hungry that you have to eat right away, you are more likely to reach for a diet-busting option. Learning to eat foods that fill you up can also help ward off hunger.

Sleep well 

If you often do not get enough sleep, you are at greater risk of putting on extra weight. Try to give 7-8 hours of sleep to make your mind relax and to start fresh day with smile.

Control your drinking

Alcohol, sugary sodas, and sweetened juices may go down easy, but they add up, and can lead to weight gain. Try sparkling water with 100% fruit juice or herbal tea instead.

Bottom Line

Giving up cigarettes is a huge accomplishment! Even if you do gain weight, it’s far healthier to put on a few pounds than to keep smoking. Boot the addiction of nicotine out from your life now and tackle cravings and other challenges out from your life.

Smoking causes more preventable diseases and deaths than any other drug. Each cigarette contains more than 4000 chemicals, out of which 60 are known carcinogens, i.e., they cause cancer; It is no surprise that smoking damages almost every organ in the body. The known cause of illness and death, smoking is an expensive and deadly addiction. Start saving your money and body by kicking the habit for Goodie. The health risks involved in smoking at a faster rate and also the financial risk behind every cigarette is an untold story.

Monetary calculation:

Do you aware of the cost of your cigarette every month? One pack year equals 20 manufactured cigarettes smoked per day for one year. For example, if one person smoked ten cigarettes a day for ten years. ½ pack (10 cigarettes) per day * 10 years = 5 pack years. The lung cancer risk has been calculating from the number of packs where they smoked. Cigarettes are so expensive and while quitting you can save money now as well in the future. One packet of 20 cigarettes costs apprx around Rs.250 and the price will vary, keep on increasing. Just think about your family expenses which you spent every month. If you stop smoke for the next ten years, you can save approximately Rs.9 lakhs and easily enough to buy a new car or new house, or you can drop money in the bank for future savings. The health benefits of not smoking a day include improvement in heart rate, getting out from depression, blood pressure will become stable and more.

Alternative Expenses:

Continuous smoking leads to a severe health problem which ends in medical expenses. By quitting you can convert those expenses to profit to lead a happy life. You can save up to Rs.250 in your pocket daily after one day of not smoking. Also, spend the money usefully in buying a gorgeous collection of dresses or fill your tummy with a meal at the favorite restaurant. Follow the same for one month and feel the difference in the health as well as in savings. Your lungs will function properly after one month and also the immune system will start to recover. Also, you can cover that money on petrol costs for the next two to three months.

Apart from the above benefits, smoking cause fertility problems such as impotence in men and a lower the chance of conceiving in women. Women who smoke continuously leads to miscarriage. While quitting over the time your sense of smell will improve drastically. Within 2-5 years the risk of lung cancer has been reduced, and you’ve saved between Rs.1.8 Lakhs to Rs.4.5 Lakhs. To be noted the rate mentioned above and extent of recovery can vary from person to person. Quitting tobacco is very hard for most of the people. With the financial stress, the effect of quitting gives your patience, trust, and commitment towards a happy and healthy life. Spend money on products like a nicotine patch, gels, gums, strips which help you to quit smoking. Distract yourself in mind ahead of time for better results.

Triggers which make you smoke again and again. The triggers will vary depend on people mindset based on their stressful situation. Most of the triggers fall into four different categories. Emotional, Social, Pattern, Withdrawal. Knowing and understanding your triggers is the ultimate way to deal with smoking.

Emotional Triggers:

Most of the people will tend to smoke when they have intense emotions. To escape from the below-mentioned emotions, the people will start smoke with unrelated reasons.

1. Anxious

2. Stressed

3. Excited

4. Bored

5. Happy

6. Lonely

7.Satisfied

8. After a fight with closed ones.

When your brain thinks that someone has planned to take any of these important things to you or not, then your emotions have been triggered. When your emotions are triggered, don’t take cigarettes and learn to cope with your feelings by talking out about your emotions to your friends or family member. Deep breathing will slow down the stress and anxiety, and it helps to quiet your mind within a short period. Involving in physical exercise is a great way to handle personal emotions. The brain releases endorphins which make you feel good when you do physical activities. Music is the best therapy which slows down your heart rate and lowers the blood pressure which helps in controlling emotions.

Pattern Triggers:

The pattern triggers are an activity which connects you with smoking. Some of the examples like,

1. Drinking alcohol

2. Watching TV

3. Driving

4. Work Break

5. Before sleep

6. Finishing a meal

Break the association with trigger and divert your mind by transferring the feeling to another activity. Find an alternative replacement like chewing gum, sugar candy instead of using cigarettes. Keep your hand busy with handballs or stress-free playing accessories. It’s better to do needlework which helps a lot, and it can distract you from smoking. Go for a long ride, swimming, drink more coffee at a different time, brush your teeth after a meal helps you to switch up your routing regularly when you quit.

Social Triggers:

The people who intended to smoke on several occasions are called social triggers. Check out some examples below,

1. Going to the bar

2. Going to a big event

3. Going to the concert

4. Being with friends who smoke

Once you have decided to quit avoid some places where people smoke regularly. Don’t stay with friends who smoke daily and you will get trigger easily. Ask them to support instead of joining with bad company.

Withdrawal Triggers:

If you’ve been a long-time smoker, your body is used to getting a regular dose of nicotine. When you quit, withdrawal symptoms will produce cravings for nicotine. Withdrawal triggers include:

1. Craving the taste of a cigarette

2. Smelling cigarette smoke

3. Handling cigarettes, lighters, and matches

Distract yourself and find something to take your mind off the craving.

Smokers are more likely to have depression than non-smokers. Nobody knows for sure why this is. People who have depression might smoke to feel better. Or smokers might get depression more easily because they smoke. Are your emotions all over the place since quitting smoking? You’re not alone: feeling like you’re on an emotional roller coaster is one of the most common feelings associated with nicotine withdrawal.

What Causes this Emotional Effects?

When you smoke, the nicotine you inhale with every cigarette goes from your lungs, into your blood stream and then straight to your brain. Once it gets there, it causes dopamine to be released, which gives you that intense rush and makes you feel “oh so happy”.

Sadly though, that feeling only lasts a few minutes. Your nicotine levels begin to drop along with the dopamine so does your mood. Normally, you would alleviate these feelings by having another cigarette, and increasing the levels of nicotine in your system again.

But when you quit, nicotine levels continue to drop and the emotional roller coaster begins. Knowing what you may experience as you work to become smoke-free can better prepare you for the journey ahead.

How To Identify Depression?

Here are the list of signs and symptoms occur when you’re in depression state.

  • Sleeplessness

  • Sadness

  • Difficulty concentrating

  • Anxiety or a dump feeling

  • Fatigue

  • Changes in appetite (eating more or less)

  • Loss of interest in hobbies and activities

  • Emotional irritability

How To Manage Depression?

Basic Things To Do

  • Know the causes of stress in your life (your job, traffic, your children, money) and identify the stress signals (headaches, nervousness, or trouble sleeping). Once you pinpoint high-risk trigger situations, you can start to develop new ways to handle them.

  • Create peaceful times in your everyday schedule. For example, set aside an hour where you can get away from other people and your usual environment.

  • Try relaxation techniques, such as progressive relaxation or yoga, and stick with the one that works best for you.

  • Rehearse and visualize your relaxation plan. Put your plan into action. Change your plan as needed.

  • You may find it helpful to read a book about how to handle stress.

Exercise– Undergo any physical activity and start small build up and stretches over time when you’re depressed. Your effort will pay off with healthy life.

Structure your day- Schedule your whole day with some engaging activities and start wander outside with your buddies to avoid the thought of smoking.

Be with other people– While you were in depression the state of mind will be think you as lonely. So, to avoid this be in touch with others can help your mood swings.

Reward yourself– Do things you enjoy. Even small things add up and help you feel better.

Get support- If you are feeling down after quitting cigarette, it may help to talk about this with friends and family. Or else, consult with an expert and think like more than your friend.

Smoking is hard on the heart, but the real fact is smoking crave plays a role in multitude of disease that lad to disability/ death. Yes, smoking can lead to a variety of ongoing complications in the body, as well as long-term effects on your body systems. We always think that; Lung cancer or COPD/emphysema is the main smoking-related disease which cause death among smokers. You all were wrong; heart disease stands on the top of the shelves that kill smoker’s life. To prove this, here is a small survey from our side.

On a global level researches reported that merely 1, 690, 000 premature deaths occurring due to cardiovascular disease among smokers. In contrary, approximately 850, 000 lung cancer deaths and 118, 000 COPD deaths are occurring worldwide.

Due to its chemical compound and the carcinogens present in the cigarette health risks and effects are widespread and destructive. Let’s dive deeply and have a glimpse on how the cigarette smoke create impacts on your health.

Mood Simulation

Smoking can temporarily put you in good mood but dependence is common and withdrawal side effects like anxiety and irritability can be challenging to perform.

Makes you Blind

Smoking doesn’t do your peepers any good. Yes, cigarette craving can make your eyes sting, vision loss, blindness, cataracts and more. In addition to this, smoking increases your risk of age-related macular degeneration, the leading cause of blindness in adults over the age of 65.

Cardiovascular Disease

Next, smoking craving lead to greater risk for heart and blood vessels which causes stroke and coronary disease and have an early sign of cardiovascular disease. Even people who smoke fewer than five cigarettes a day might damages blood vessels and make them thicken and grow narrower.

Hip Fracture

Generally, smokers lose bone density at a faster rate than non-smokers which put you at risk for breaking body parts like your hip. Putting down the cigarettes can help you to slow down this process and keep you breaking a sweat not your bones on the dance floor.

Rheumatoid Arthritis

One of the chronic inflammatory disease is rheumatoid arthritis which commonly occur for women and thus affects the joints in your hand and feet. Hence, it causes painful swelling and eventually results in bone loss and joint deformity.

Respiratory Disease

Smoking can cause lung disease and thus damage your airways and the small air sacs (alveoli) found in your lungs. On this account, smokers can ae affected by the Lung cancer, Chronic bronchitis, Emphysema, Cough & Sputum, Shortness of breath, Cold & Flu, Pneumonia, Asthma and tuberculosis.

Fertility Issues

Male smokers have a higher risk of sexual impotence the more they smoke and the longer they smoke. As a result, it also affects sperm and reduces fertility and increases the risk for miscarriage and birth defects. This case of instance not only affects men’s sex life, it also damages a women’s reproductive health. Yes, women who smoke are more likely to have troubles in getting pregnant.

Wrapping Up

Cigarettes snuff out life at an alarming rate. So, it’s the correct day to quit smoking and don’t waste any more of your life on cigarettes. Take back your life and deserve the freedom and long-lasting benefits that smoking cessation brings.

The use of tobacco has reached epidemic proportions across the world, and, despite efforts to overcome smoking tendencies, the problem is getting bigger every year. While smokers are fully aware that cigarettes do not give anything except harm to their health, they will ignore every warning until a sudden click and tell them that it is time to stop. So, instead of looking at the benefits of quitting, here are some facts that can put the level of problem in perspective.

Youth Smoking Statistics:

In 1997, the smoking reached its peak with 36.4 percent reporting among American youth who made cigarettes a try. According to a report of the Center for Disease Control and Prevention (CDC), this figure has been more than 10 percent since then. Around 6.5 trillion cigarettes are sold around the world each year which translates roughly about 18 billion cigarettes per day. Over 7000 chemicals are identified in cigarettes which is potentially harmful leads to cancer.

It is believed that the increasing popularity of flavored tobacco is considered to be the next public health hazard in adolescence. As of 2014, 73 percent of high school smokers and 56 percent of secondary school children reported the use of tasting tobacco. Meanwhile, 4.3 percent of secondary school students and 11.3 percent of high school students said using e-cigarettes. In addition, 2.2 percent of secondary school students and 5.8 percent of high school students reported using chewing tobacco, a practice which is strongly related to oral cancer.

Current health statistics

While smokers are often believed that lung cancer and other smoking diseases are “roll of dice” beyond their control, consider these facts:

  • Tobacco kills half of all smokers today
  • At the global level, tobacco causes six million deaths per year. It’s a death every five seconds.
  • In the total number of deaths, 600,000 smokers came in contact with other smoke.

Every five cigarette you smoke reduces your life by five to 11 minutes throughout life, which can reduce your life expectancy for 12 years.

The Tobacco Industry Today

Every year around 6.5 trillion cigarettes are sold worldwide, which translates to approximately 18 billion cigarettes per day. It is a lucrative industry and regarding supply and demand, makes the fortune of the world the poorest of the world to a great extent. About 80 percent of the estimated one billion smokers in the world live in low- and middle-income countries. One of the estimated 33 million tobacco farm workers in the industry lives in more impoverished communities and areas. 

In some of these countries, children have to be forced to work in fields to help pay family bills. This puts them and other agricultural workers at risk of green tobacco disease, due to the absorption of nicotine through to the skin by the operation of wet leaves, a disease.

While the United States has significantly reduced its share of tobacco farming over 180,000 farms in the 1980s to just over 10,000 today, it is still the fourth largest producer in the world. This is the fact that smoking-related diseases cost the U.S. more than $ 300 billion per year.