Benefits of Quitting Tobacco
- Tobacco is responsible for cancer of various parts of body like mouth, throat, lungs, stomach, kidney, bladder etc.,
- Tobacco leads to Heart and blood vessel disease, Heart Attack, Chest Pain, sudden Cardiac Death , stroke (Brain Attack), peripheral Vascular Disease (Gangrene of legs)
- There is 'one' tobacco related death every 8 seconds
- Smoking / tobacco causes adverse effects in men and women
The Physical benefits of quitting tobacco
- Your risk of cancer and heart disease will go down.
- Stress on your heart will be reduced.
- Your loved ones will not be harmed by your smoke.
- Your smoker's cough (persistent cough and phlegm) will most probably disappear.
- Your teeth will become whiter and cleaner.
The Social benefits of quitting tobacco
- You will be the one in control - cigarettes will no longer control you.
- Your self-image and self-confidence will improve.
- You'll be a healthier parent for your children, now and in the future.
- You'll have more money to spend on other things.
It's never too late to give it up!
- Stopping smoking/tobacco even in middle age before having cancer or some other serious disease avoids most of the later excess risk of death from tobacco.
- The benefits of stopping at earlier ages are even greater.
- Once you give up tobacco the risk of heart attacks normalized to that of a non-smoker in 3 years.
Tips to Quit Smoking /Tobacco
- Hide ashtrays, cigarettes, paan, jarda. out of sight, out of mind. A simple, yet helpful step,
- Don't let cigarettes, paan and jarda be easily available. Keep cigarettes/ jarda, paans in a place where you have to make a real effort to get them. For example, another room of the house, places where you don't go to very often, locked in a cupboard etc.
- Figure out your "triggers" to smoke, or consume paan / jarda and ways to cope with them. Is it the company of people who smoke/eat jarda/paan? Try in the initial period to be away from smokers/paan eaters/ jarda eaters or rather when they smoke or eat pan/jarda.
- Try to put something in the mouth, like chewing gums, sweets, peppermints, lozenges etc. and practice deep breathing
- Whenever you have that craving, try deep breathing when either standing or sitting. Having a glass of water and exercising also helps to decrease the craving.
- When you feel like taking tobacco, think of your children and the effect on their future if you develop any of the dangerous diseases caused by tobacco.
- Set a stop date.
- Find a support person.
- Make plans for your first day without cigarettes/ paan/jarda.
- Use the 4 Ds when the craving for smoking/tobacco hits you:
Use positive self-talk.
Practice relaxation techniques (yoga, walking, meditation, dancing, music etc.) every day.
Limit the intake of caffeine and alcohol.
Further, be active, and eat a healthy diet!
- Do something else
- Delay smoking/tobacco consumption the next cigarette
- Deep breathing
- Drink water
Source: Portal Content Team
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