Cigarette stubs in an ashtray
When I was young, I saw many people in Africa, including some of my classmates, smoking daily. When I asked them what motivated them to smoke, they said it was "just to fit in with the modern trend," since if you don't smoke, those smokers will make fun of you and call you names like "Dada ba," which means "Daddy's child," because they listen to what their parents say.
However, I didn't feel embarrassed or ashamed to be referred to as "Daddy's child" because no one could persuade me to do something that would be harmful to my health. That's what made me never touch a cigarette in my life. In Europe, too, I discovered that a lot of young people, particularly students, smoke. When I tried to find out the reason, I was told it was due to peer pressure and, according to some, to calm nerves and prevent nervousness.
These European students' explanations of why they smoke led me to inquire further about their parents. When I inquired if their parents also smoke, most of them said that they do. When your parents smoke, it's easy to give in to the desire to smoke yourself, which is how I came to understand some of the reasons these students smoke. Many of these young boys who smoke in Africa were frequently sent by their fathers to buy cigarettes.
Everyone has the power to make wise choices regarding their health because what they consume, smoke, or put into their bodies now will affect how they feel later on. Imagine two identical five-year-old cars, one with 50,000 kilometers driven and the other with 500,000 kilometers. Which is the stronger? To put it another way, your strength in later life will depend on how you manage your life.
It's difficult to overcome a substance misuse addiction; even those who receive treatment at rehabilitation facilities frequently revert to their previous behaviors. However, I can promise you that if you truly love yourself, you can overcome any unhealthy habit that is damaging your health.
Here are the best measures by "Northwestern Medicine" physicians. (www.nm.org).
Smoking's harmful impact on your health
It’s a decision that protects your future and
improves your present.
— Karin Podolski, MSN, MPH, RN
Smoking doesn’t just affect your lungs — it can harm almost every organ in your body. Statistics show that one out of every five deaths in the United States is related to smoking. This habit can lead to a wide range of serious health conditions, including:
- Heart disease
- Lung disease
- Chronic obstructive pulmonary disease (COPD)
- Stroke
- Cancer
- Diabetes
Advantages of
giving up smoking
“Quitting smoking is a significant step you can take to improve your health and overall well-being,” says Karin Podolski, MSN, MPH, RN, director of Community Health Services at Northwestern Medicine.
Many benefits come from smoking cessation. When you quit smoking, you:
- Reduce your risk of premature death
- Reduce your risk of many life-threatening health issues.
- Improve your reproductive health.
Quitting smoking also has important benefits for pregnancy. It can improve the health of expectant mothers and their babies.
Smoking isn’t just a physical habit either. It’s a psychological dependence that affects behavior, mood, and emotions. “Quitting smoking also empowers you mentally by breaking free from addiction and gaining control over your choices,” adds Podolski.
The Timeline of
Benefits
The benefits of quitting smoking start sooner than you might think.
“The benefits of quitting smoking begin almost immediately after your last cigarette,” explains Podolski. “Within 20 minutes, your heart rate and blood pressure begin to drop.”
But that’s just the beginning. Podolski outlines the timeline of benefits:
- Within a few days, the carbon monoxide level in your blood drops to normal.
- Within two weeks, your lung function improves.
- Over time, your lungs start to heal, and your risk of heart disease, stroke, and cancer significantly decreases.
Kicking the Habit
Here are six steps for successfully breaking the habit:
Make a plan. Counseling and medication are more effective than going cold turkey. Consult your physician for the best plan for you.
Set expectations. When discussing your plan, set expectations for possible withdrawal and other potential setbacks. Nicotine-replacement therapy (NRT) can help reduce these symptoms without the harmful toxins.
Know your triggers, and try to avoid them. Having an awareness of what makes you want to smoke can help you quit. Triggers can be emotional, like stress or loneliness, or related to an activity or pattern, like going to social events with other smokers, drinking alcohol, driving, or watching TV.
Join a smoking cessation program. These programs, led by trained professionals, provide a step-by-step plan on how to quit, information on NRT, and more. If you’re looking for help, Northwestern Medicine smoking cessation programs (search “smoking”) can provide support.
Be patient with yourself. It may take several attempts before you successfully quit smoking. Understand it takes time, and there might be triggers that are particularly difficult to overcome.
Get support. Enlist the help of family and friends. You can also seek online support groups, such as SmokefreeUS, or use text alerts, mobile apps, and other resources, like the Illinois Tobacco Quitline.
Smoking cessation is hard, but it’s possible and worth it. “By quitting smoking, you can add years to your life, enhance your quality of life and set a powerful example for those around you,” says Podolski. “Ultimately, it’s a decision that not only protects your future but also improves your present.”