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May 29
2020

World No Tobacco Day

Posted by Scott  filed under Tobacco

Tobacco in all forms is dangerous; it has negative effects on nearly all parts of the body and can lead to many serious diseases and chronic conditions. The annual World No Tobacco Day on May 31st is meant as a time  to raise awareness of these problems, and to encourage everyone to abstain from all forms of tobacco for 24 hours in the hopes of encouraging tobacco users to quit permanently.

Reasons to Quit

Quitting tobacco can be difficult, and it may take several tries. Having good reasons in mind to quit can be a big help. Some of the best reasons to quit smoking are:

  1. Health. One of the biggest reasons for quitting tobacco can be improving your health. By quitting, you can lower your risk for heart attacks, stroke, COPD, lung cancer, and many more. You’ll also find breathing easier, and your skin will look healthier and more youthful.
  2. Money. Tobacco use is expensive. Packs of cigarettes can cost $ 6 - 10. E-cigarettes can cost possibly more.  At that rate, tobacco use can cost several thousands of dollars a year; quitting won’t just help your physical health, it can help your wallet, too.
  3. The safety of those around you. If you smoke, you won’t just be hurting yourself; you’ll also be hurting those around you. Your spouse, your kids, and friends that you spend a lot of time with are all inhaling your secondhand smoke. Quitting will make you and those close to you healthier and safer.
  4. Convenience. Smoking is getting harder. There are plenty of public spaces that ban smoking, and having to go outside several times a day to stand in the cold or in the heat to smoke can get annoying; quitting can save you the hassle.
  5. Better lifestyle. Your quality of life will go up when you smoke. Your house, clothes, and car won’t smell like smoke anymore. You’ll have more money. You and those close to you will be healthier. You’ll be protecting your family from the dangers of secondhand smoke.

How to Quit

Knowing your reasons for quitting is a good start, but quitting can still be difficult. Luckily, you’re not the first one; many other people before you have managed to quit, and they’ve found some things that helped them:

  • Don’t do it alone. Getting support from family and friends can go a long way when it comes to quitting.
  • Maybe see a counselor. A trained counselor will be able to help you stay away from tobacco and get through withdrawal symptoms.
  • Avoid triggers. Think of the places where you smoked or chewed tobacco most often. Was it at parties? Sipping coffee? Talking on the phone? Identify your triggers and plan ways to avoid them. If you’re used to smoking while you drank your coffee, have something to distract yourself. Maybe a book, or a pad and paper to draw on.
  • Chew something else. If you’re trying to quit chewing tobacco, get something to replace it. Gum, sugarless candy, carrots, pistachios, sunflower seeds, something you like that can that help you fight the cravings.
  • Exercise. Exercise can be a great distraction from tobacco cravings, and it has endless health benefits. Going out for a walk, pushups, sit ups, running in place, and other forms of exercise are the perfect distraction.
  • Learn from and get support from people like you. Online, you’ll be able to find support groups for people who are trying to quit, and you can read about people who’ve managed to quit before you and learn from them.

References

American Lung Association. (2019). “Reaons to Quit Smoking.” Retrieved from: https://www.lung.org/stop-smoking/i-want-to-quit/reasons-to-quit-smoking.html

American Society of Clinical Oncology. “How to Quit Smoking and Using Tobacco Products.” Retrieved from: https://www.cancer.net/navigating-cancer-care/prevention-and-healthy-living/stopping-tobacco-use-after-cancer-diagnosis/how-quit-smoking-and-using-tobacco-products

Centers for Disease Control and Prevention. (2019). “Know Your Reasons for Quitting.” Retrieved from: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/guide/reasons-to-quit.html

Luo, Elaine. (2018). “Can Vaping Cause Lung Problems?” Retrieved from: https://www.medicalnewstoday.com/articles/321960.php

May Clinic. (2016). “10 Ways to Resist Tobacco Cravings.” Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454

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