How to Quit Smoking and Reduce Your Risk of Heart Disease
Smoking is one of the most important preventable cause of premature death in Europe and the US. Each year 1 million deaths are reported due to smoking. Of those premature deaths 36% are from cancer, 39% from heart disease and 24% from lung disease. The mortality rate among smokers is about three times higher than among people who have never smoked.
Smoking increases the risk of:-Heart attack-Stroke
- Chronic obstructive pulmonary disease (COPD)
Cigarette Smoking and Heart Attack
Cigarette Smoking is the most important risk factor for coronary artery disease that you can change. Regardless of your age, cigarette smoking increases your risk cardiovascular disease. In women who smoke and use the pill, the risk of cardiovascular disease is greatly increased. When you smoke it decreases HDL (good cholesterol) and increases LDL (bad cholesterol)
Cigar and Pipe Smoking
Cigar and pipe smoking present a risk of death from coronary artery disease and stroke, however, that risk is not as high as cigarette smokers. In part, this may be due to users being less likely to inhale smoke.
Passive or Secondhand Smoking
Passive or secondhand smoke also presents a risk of death from coronary artery disease and stroke, however, that risk is not as high as cigarette smokers. An estimated 40,000 people die due to secondhand smoke each year.
Causes of Nicotine Addiction
Nicotine is an addictive drug. When you try to quit, the withdrawal symptoms that occur are rather unpleasant. They include:-Irritability-Hostility-Anxiety-Depressed mood-Difficulty concentrating-Decreased heart rate
-Increased appetite or weight gain
What Smoking Does to the Body
The carbon monoxide in smoke decreases the amount of oxygen in the blood and increases fatty acids and sugar in the blood. Another substance in cigarettes is nicotine.
Nicotine causes:-Increased heart rate-Increased blood pressure
-Arteries to narrow
Nicotine increases the risk of heart attack by:-Encouraging fatty buildup in arteries-Producing carbon monoxide, which may damage inner walls of arteries-Causing vessels to narrow and harden
-Causing a change in blood that make clots
-Step OneList reasons to quit and read them dailyWrap your cigarette pack with paper and rubber bandsWhen you smoke, write down the time of day, how you feel and how important the cigarette is to you (scale 1–5)
Rewrap the pack
-Step TwoKeep reading your list reasons to quit and add to themDon’t carry matches and keep cigarettes out of reach
Each day try to smoke fewer cigarettes (the ones that aren’t most important based on your rating scale)
-Step ThreeContinue step twoDon’t buy a new pack until you finish the one your smokingChange brands to one lower in tar and nicotine
Try to stop for 48 hours at one time
-Step FourQuit smoking completelyIncrease your physical activityAvoid situations you relate to smokingFind a healthy substitute for smoking
Do deep breathing exercises when you get the urge
If You Smoke after Quitting
This doesn’t mean you’re a smoker again — do something right away to get back on trackDon’t punish yourselfThink about why you stopped smokingDecide what you will do the next time it comes up
Sign a contract to be a nonsmoker
Life After Quitting
Sense of smell comes backSmokers cough goes awayWill digest food easierBreathe much easierEasier to climb stairs
Live longer and have less chance of heart disease, lung disease and cancer
Handling the Stress of Not SmokingTry deep breathingSet aside 20 minutes for relaxation each dayThink positive!Listen to relaxation tapes
Nicotine SubstitutesNicotine gum and patchesWellbutrin
CRO Akwa Wellness
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Originally published at http://www.akwa.be/blog-prive-sauna-akwa/How-to-Quit-Smoking/.