By Dr Pankaj Kshatriya, MD (Physician)
Many people who smoke, suffer from breathing problems and lung cancer. But smoking is also a major cause of heart disease in men and women.
Smoking is considered a major cause of heart disease.
The risk of heart attacks greatly increases with the number of cigarettes he or she smokes. A smoker continues to increase their risk of heart attack the longer they smoke as well. People who smoke a pack of cigarettes a day have more than twice the risk of a heart attack than non-smokers. Women who smoke and also take birth control pills increase several times their risk of heart attack, stroke and peripheral vascular disease.
Cigarette smoke not only affects smokers. When you smoke, the people around you are also at risk of developing health problems, especially children.
Environmental tobacco smoke, also called second-hand smoke or passive smoke, affects people who are frequently around smokers. Second-hand smoke can cause chronic respiratory conditions, cancer and heart disease.
Environmental tobacco smoke is also a major cause of heart disease and respiratory disease in non-smokers.
How does smoking increase heart disease risk?
The nicotine present in cigarettes causes:
– a decrease in the oxygen supply to the heart;
– increased blood pressure;
– an increased heart rate;
– an increase in blood clotting;
– damage to cells that line coronary arteries and other blood vessels.
How can quitting cigarettes help my heart and lifestyle?
Now you know how smoking is harmful to your health and that of those around you. If you quit smoking, you will:
– prolong your life;
– reduce your risk of heart attack, high blood pressure, bronchitis, lung cancer, throat cancer, stomach ulcers, sore throat, mouth and gum diseases;
– feel healthier. After quitting you won’t cough as much, you will have fewer sore throats and you will increase your stamina.
– Quitting can help you prevent face wrinkles, get rid of stained teeth and improve your skin;
– improve your sense of taste and smell;
– save money.
How to quit smoking
There is no one way to quit smoking that works for everyone. To quit you must be ready both emotionally and mentally. The following guide may help to get you started.
What should I do first?
– Pick a date to stop smoking and then stick to it.
– Write down your reasons for quitting.
– Write down when you smoke and why you smoke. By this you will learn what triggers you to smoke.
– Stop smoking in certain situations (such as during your work break or after dinner) before actually quitting.
– Make a list of activities you can do instead of smoking.
– Be ready to do something else when you want to smoke.
– Ask your doctor about using nicotine gum or patches. Some people find these aids helpful.
How can I avoid a relapse?
– Don’t carry a lighter, matches or cigarette.
– Keep all smoking reminders out of sight.
– When you get the urge to smoke, take a deep breath, hold it for ten seconds and release it slowly. Repeat this several times until the urge to smoke is gone.
– Change activities that were connected to smoking.
– Take a walk or read a book instead of taking a cigarette break.
– Avoid places, people and situations associated with smoking.
– Don’t substitute food or sugar based products for cigarettes. Eat low calories, healthy foods (such as carrots, celery sticks).
– Drink plenty of fluids but avoid alcohol and caffeinated beverages. They can trigger urges to smoke.
– Exercise – exercising will help you to relax.
– Think about the healthier lifestyle you are gaining.
How will I feel when I quit smoking?
You may crave a cigarette, be irritable, feel very hungry, cough often, get headaches or have difficulty in concentrating. These symptoms of withdrawal occur because your body is used to nicotine which is an active addicting agent in cigarettes.
When withdrawal symptoms occur within one to two weeks after quitting, stay in control. Withdrawal symptoms are only temporary. Remember that withdrawal symptoms are easier to treat than the major diseases that smoking can cause. Your risk of heart disease is cut in half after quitting smoking for one year.
