As our awareness of the health effects of tobacco expand, the number of Americans using tobacco is shrinking. However about 20% of Americans still smoke. And every year, millions of people will suffer from tobacco-related diseases, with over a thousand dying each day.

Research shows that the use of tobacco products (cigarettes, pipes, cigars, cloves, bidis and smokeless tobacco) saddles our society with a heavy economic burden. One study estimates that every single pack of cigarettes sold in America costs us about $8.00 in medical costs and lost productivity. But no one can place a cost of our own health and the health of loved ones.

How Nicotine Works

While tobacco products are full of harmful compounds such as tar, carbon monoxide, and formaldehyde, the primary (and addictive) ingredient is nicotine. It’s a colorless, odorless chemical stimulant. When tobacco leaves are burned, the nicotine is released and inhaled into the lungs. With smokeless tobacco, nicotine is absorbed through the mouth’s membranes.

Nicotine ‘s effects can be felt within seconds. The compound causes an alert mental state and increases the production of adrenaline, which speeds up heart rate and increases blood pressure.

Neurotransmitters associated with addiction and feelings of pleasure are released. Nicotine can also dull the body’s hunger signals and thereby reduce appetite. While a beginning smoker usually experiences a “buzz” with their first cigarette (lightheadedness, dizziness), smokers become tolerant very quickly. Regular smokers may never experience that first buzz again; often, they continue because quitting is so challenging.

Tobacco Health Effects

We all know that smoking adversely affects the health of every person who smokes, as well as those in their living environment. On average, smokers die 7 years sooner than non-smokers.

Cancer
Lung cancer is the leading cause of cancer deaths nationwide. Smoking causes over 80% of lung cancer cases, and is linked to several other cancers. The longer a person has been smoking and the more they smoke, the more likely they are to develop lung cancer.

Cardiovascular Disease
Half of all smoking-related deaths occur as result of some form of heart disease. The toxic chemicals found in tobacco products put strain on the heart and cause it to beat harder and faster. Over time, smoking ages the arteries, increases blood pressure and levels of “bad” cholesterol, and encourages atherosclerosis, or buildup of fatty deposits in the arteries. These conditions can increase risk of heart attack and stroke.

Respiratory Disease
Functioning of the respiratory system is quickly hampered by smoking, and smokers are more likely to find themselves short of breath and afflicted by coughing spells than non-smokers. Chronic bronchitis and emphysema are diseases that can result in limited air flow, compromising lung and heart function.

Time to Quit

The upside is that risk of these diseases can be minimized by quitting smoking. Within minutes of finishing that last cigarette, the body begins to repair itself. Twenty minutes after quitting, your blood pressure and heart rate will return to normal. Carbon monoxide levels in your blood will drop within hours. Within a couple of months, lung function increases and circulation improves. One year after quitting, your risk of coronary heart disease will be half that of a smoker. And as those smoke-free years continue to pass, your risk of lung cancer and stroke will approach levels of a non-smoker.

Seems like a no-brainer, right? Knowing about the health effects of long-term tobacco use and the benefits of quitting isn’t enough to break the habit. Smokers need to fight the psychological addition to the habit, as well as physical addition to nicotine. Overcoming nicotine addiction is challenging. Nicotine withdrawal can include symptoms of irritability, anxiety, and powerful cravings.

Like all chemical dependencies, quitting is often a long process that includes several attempts before the habit is broken for good. The key to success is discovering which method will work for you. Take the time to understand your underlying issues. Ask yourself:

•    Why do I smoke?
•    How does it serve me?
•    What times do I find the need to smoke?
•    Do I rely on smoking to relieve tension and calm the nerves?

Two approaches that have been proven effective are:

1. Nicotine Replacement Therapy (NRT)

Several prescription and non-prescription products supply low doses of nicotine in ways that allow the smoker to taper off gradually. “The Patch” provides nicotine through the skin. Some patches provide nicotine to the body 24 hours a day, and others are designed to deliver nicotine only during waking hours. Research shows that patches can help about 20% of smokers quit within 6 weeks. Another common NRT product is nicotine gum, which delivers nicotine through the mouth’s mucous membranes. Users don’t experience withdrawal, and cravings will diminish as dosages are decreased over time.

Less common NRT products include nasal sprays, inhalers, and pills. Nasal sprays deliver nicotine to the user’s bloodstream more quickly than patches or gum. Inhalers can mimic the hand-to-mouth gestures associated with cigarettes, and smoking cessation pills work on neurotransmitter receptors in the brain to decrease cravings and risk of withdrawal.

There are many different organic remedies and options that provide the similar benefits. Please consult with your doctor or herbalist to help you identify what natural alternatives would be best for you. Though they are not designed to replace nicotine in your system, they are used to supplement the body and overcome the physical cravings.

Smokers who use NRT products are generally about twice as likely to quit as those who don’t. These products are most successful, though, when paired with comprehensive behavior modification  programs, described below. If you have health insurance, check with your plan administrator to find out if you’re covered for NRT.

2. Behavior Modification Programs & Groups

Behavior modification for smoking cessation is a primary element of most quitting plans. Joining a support group, such as those facilitated by the American Cancer Society, Nicotine Anonymous, or the American Lung Association, doubles the chances that you’ll quit permanently.

In these classes and meetings, trained instructors encourage participants to examine the reasons for their smoking habits and provide strategies for un-learning the habits. Participants are often paired with partners or mentors to assist them through the process.

Hypnosis is a great way to subconsciously attack the dependency on nicotine and smoking. Other natural healthy ways to assist in stop smoking are:

•    Chew on licorice/cinnamon sticks or gum
•    Add more honey into your diet. It is rich in nutritional benefits for nicotine withdrawal.
•    Substitute lollipops and hard candies. But don’t replace nicotine with sugar. Try Sugar Free options.
•    Snack on healthy alternatives such as dried fruits, veggies, popcorn, granola, etc…
•    Drink water

Take the First Step

If you’re a smoker, stopping is the most important thing that you will ever do to enhance the length and quality of your life. Even people who have been smoking for decades can reap significant health benefits from quitting. More than 50 million Americans have stopped smoking for good – pledge to join them in living tobacco-free.