What makes smoking addictive? How can you break the habit? Learn more about smoking on World No Tobacco Day.
Whether you smoke or use tobacco in other forms, it can have detrimental effects on your health, leading to serious conditions such as diabetes, heart disease, and lung cancer. While cigarettes are a common choice, people also turn to cigars, roll-your-own tobacco, pipe tobacco, and beedis. Wondering why smoking is so addictive and which form is less harmful? On World No Tobacco Day, observed annually on May 31, experts answer some frequently asked questions about smoking.
The tobacco epidemic poses a significant public health risk, with more than eight million people worldwide dying each year, according to the World Health Organization.
Cigarettes are the most common form of tobacco use globally, and we’ve compiled the top 10 facts about smoking and their answers!
Q. Why is smoking addictive?
Nicotine, a chemical in tobacco, is the primary addictive component of smoking. Nicotine triggers the release of neurotransmitters like dopamine in the brain, creating pleasurable feelings and reinforcing the behavior. With prolonged use, the brain becomes reliant on nicotine to release dopamine, leading to cravings and withdrawal symptoms when nicotine levels decrease. This cycle makes quitting challenging, explains pulmonologist Dr. Rohan Aurangabadwalla.
Q. I smoke only a few cigarettes. Are the health risks lower compared to heavy smokers?
While smoking fewer cigarettes is less harmful than smoking more, there is no safe level of smoking. Even a few cigarettes a day significantly increase the risk of cardiovascular diseases, lung cancer, respiratory issues, and other health problems. The risks may increase with the number of cigarettes smoked, but even light smoking carries serious health risks.
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Q. How can I quit smoking?
Quitting smoking requires a combination of strategies
- Counseling and support groups offer strategies and support to manage cravings and avoid triggers.
- Products like patches, gums, and inhalers can help reduce withdrawal symptoms by providing a controlled dose of nicotine without the harmful chemicals found in tobacco smoke.
- Varenicline and bupropion may be prescribed to help reduce cravings.
- Regular exercise, a healthy diet, and stress management techniques can enhance overall well-being and reduce the urge to smoke. Also read: 5 foods to help quit smoking and what to avoid
Q. Can e-cigarettes help me quit smoking?
E-cigarettes are sometimes used as a smoking cessation aid, but their safety and effectiveness are still debated and not recommended. While they can deliver nicotine without some harmful chemicals in tobacco smoke, e-cigarettes are not risk-free, and their long-term health effects are not fully understood.
Q. Which medications can aid in quitting smoking?
Several medications can assist in smoking cessation:
- Varenicline (Chantix) reduces cravings and withdrawal symptoms by blocking nicotine receptors in the brain.
- Bupropion (Zyban), an antidepressant, also helps reduce cravings and withdrawal symptoms.
It’s important to use these medications under a doctor’s recommendation or prescription.
Q. How soon will I see improvements in health after quitting smoking?
Quitting smoking leads to immediate health benefits. Here’s a timeline of the health improvements you can expect:
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- Within 20 minutes: Your heart rate and blood pressure begin to drop to normal levels.
- Within 8 to 12 hours: Carbon monoxide levels in your blood decrease, allowing oxygen levels to normalize.
- Within 24 hours: The risk of heart attack decreases as your body clears itself of toxins from cigarettes.
- Within 48 hours: Nerve endings regenerate, improving taste and smell. Bronchial tubes relax, making breathing easier.
- Within 72 hours: Lung capacity increases as bronchial tubes open up.
- Within 1 to 3 weeks: Blood circulation improves, making physical activity easier and reducing blood clotting risk. Lung function can improve by up to 30 percent.
- Within 1 to 9 months: Respiratory symptoms decrease, and lung function improves as cilia in your lungs recover.
- Within 5 years: Stroke and mouth/throat cancer risks reduce.
- Within 10 years: Lung cancer risk decreases significantly, along with risks of other cancers.
- Within 15 years: Overall health risks associated with smoking-related diseases continue to decrease.
- Additional long-term benefits: Clearer skin, improved oral health, increased energy, and a stronger immune system.
Quitting smoking offers rapid and long-term health improvements, enhancing quality of life and reducing the risk of serious health conditions. It is never too late to stop smoking, as quitting can significantly improve your health regardless of age or smoking history.
Q. Will I gain weight after quitting smoking?
Some individuals may gain weight after quitting smoking, typically between 5 to 10 pounds. Nicotine suppresses appetite and boosts metabolism, and quitting can lead to increased appetite and slowed metabolism. However, not everyone gains weight, and the health benefits of quitting outweigh the risks associated with moderate weight gain. Eating healthily and staying active can help manage weight.
Q. What are the health benefits of quitting smoking?
Quitting smoking brings various health advantages:
- Heart rate and blood pressure normalize.
- Risk of heart attack decreases.
- Nerve endings regenerate, improving taste and smell.
- Enhanced circulation and lung function, making physical activity easier.
- Reduced respiratory symptoms like coughing, fatigue, and shortness of breath.
- Risk of coronary heart disease reduces.