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Tips about how to quit smoking



What are the harms of smoking

Smoking is defined as the inhalation of fumes from burning leaves of plants, especially tobacco, which is available in several forms, including cigarettes. Tobacco contains several substances, including addictive nicotine, which are also a psychological influence on stimulation or calming, and the indigenous peoples of the two continents of America have become accustomed And they are the Native Americans, on smoking tobacco for a long period of time, before exploring the two continents and transferring the culture of smoking by explorers to Europe, and its negative effects were later confirmed to be classified among the most important causes of death and disease.


A study conducted by the World Health Organization indicates that smoking caused the death of four million people annually in the late nineteenth century, the death of five million people in 2003, and the death of six million people in 2011, and the study expected that the number of deaths due to smoking will rise to eight million people annually By the year 2030.

Smoking hazards

Smoking negatively affects human health in many and varied ways, due to its ability to cause harm to many body systems, in addition to increasing the possibility of death due to diseases not directly related to smoking, and we will mention in the following a number of negative effects of smoking on human health :

  • Lung damage: The chemicals negatively affect the health of the lungs in several forms, as smoking causes the following :
    • The risk of lung cancer has increased dramatically, as the chance of developing lung cancer increases 25 times in men who smoke, and 25.7 times among women who smoke, and nine out of every ten cases of lung cancer are linked to smoking.
    • The risk of developing chronic obstructive pulmonary disease increases, in addition to the increased chances of death from it, and this name is called a group of diseases that may damage the alveoli, or that infect the respiratory passages with chronic infections. This condition affects the ability of the person to breathe and carry out his normal activities, and increases The severity of symptoms associated with these diseases over time, and smoking is the main cause of infection.
    • Asthma attacks increased.
    • Increased chances of smokers suffering from a number of diseases, such as: pneumonia, bronchitis, and increased coughing and asthma attacks.

The incidence of cardiovascular diseases: where smoking damages the heart, blood vessels and blood cells in several ways, including the following :

  • Increased risk of peripheral artery disease, a condition of narrowing blood vessels in the body, which leads to a reduction in blood flow through them. This stenosis causes an increased risk of blood clots, heart attack, stroke and chest pain.
  • An increased risk of atherosclerosis, a condition of narrowing or blocking of blood vessels due to the accumulation of fatty substances and cholesterol in them, causing the appearance of problems and diseases in the heart, kidneys, brain, and others. High blood pressure, damage to the walls of blood vessels.
  • High blood pressure, damage to the walls of blood vessels.
  • The increased risk of passive smokers having a heart attack, stroke and other heart diseases, as the effect of smoking is not limited to smokers only, but extends to the health of passive smokers; they are the individuals around them.

Reducing fertility: Smoking causes an increased chance of infertility, and accelerates the rate of egg depletion in females, which may cause menopause before their normal period ranging from one year to four years. Smoking also reduces the number of sperms produced by the male, and causes weakness Its movement and ability to fertilize the egg.

Depression of the immune system: where smoking contributes to making smokers more vulnerable to infection, such as: infection with pneumonia, or influenza, as it prolongs the period of treatment and recovery from diseases, and reduces the levels of antioxidants in the blood.

Influence on the central nervous system: where the nicotine in tobacco is considered one of the addictive substances, which causes a feeling of activity when smoking, and causes anxiety, discomfort, and depression when trying to quit, in addition to the continuous desire to smoke and a person’s habit of it, which makes the process of quitting Its very difficult.

The effect in cases of pregnancy: where smoking negatively affects the health of the pregnant mother and the fetus, if the mother smokes during pregnancy, the fetus may suffer from weight loss at birth, or the birth process may take place before its date, as smoking may cause the sudden death of the fetus in some cases.

High chance of developing type 2 diabetes: Smoking causes an increased risk of diabetes by 30-40%, and it reduces the ability of people with diabetes to control the disease and its symptoms.

Tips to quit smoking

There are many tips that will help you to quit smoking when following them, and the following is a statement of the most important of these tips :

  • Find incentives and reasons to quit smoking: such as: the desire to avoid the risk of diseases caused by smoking, or to protect the surrounding people from the dangers of passive smoking.
  • Prepare for the symptoms of quitting smoking: There are many steps to help quit the habit of smoking, such as: some types of sessions and support consultations, the use of medications, and many things that will alleviate the symptoms of nicotine withdrawal from the body.
  • Ask for help from surrounding people: Supporting and encouraging family and friends helps make smoking cessation easier.
  • Dependence on other methods of feeling comfortable: the entry of nicotine in tobacco leads to the body to feel temporary relief and happiness, and measures must be taken that compensate for this feeling during the period of quitting it, such as: exercising, listening to music, or spending more time with friends who are not Smokers.
  • Keep hands and mouth busy: by replacing the habit of grasping and smoking cigarettes.
  • Changing the quality of food and beverages: Eating some types of food and beverages stimulates the desire to smoke, such as: eating meat, or drinking coffee, and replacing it.
  • Other tips: Try again and do not despair, and reward oneself during the smoking cessation period.

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