Smoke your health away?

English Education 2001067036
Chang Ae-Ryoung

Now smoking problem has been a worldwide problem. Most government is struggling with belligerent smokers by raising tobacco price and expanding smoking-free areas.

Recently Korean government decided to raise tobacco price. It is suspected that there will be a conflict with people who are addicted to smoke.

Why should we stop smoking and what are benefits from quitting smoke?
According to American Cancer Society, here are health benefits over time when smokers quit smoking.

When Smokers Quit - The Health Benefits Over Time

From the American Cancer Society

20 minutes after quitting: Your blood pressure drops to a level close to that before the last cigarette. The temperature of your hands and feet increases to normal.

8 hours after quitting: The carbon monoxide level in your blood drops to normal.

24 hours after quitting: Your chance of a heart attack decreases.

2 weeks to 3 months after quitting: Your circulation improves and your lung function increases up to 30%.

1 to 9 months after quitting: Coughing, sinus congestion, fatigue, and shortness of breath decrease; cilia (tiny hair like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce infection.

1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's.

5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5-15 years after quitting.

10 years after quitting: The lung cancer death rate is about half that of a continuing smoker's. The risk of cancer of the mouth, throat, esophagus and kidney decrease.

15 years after quitting: The risk of coronary heart disease is that of a nonsmoker's.

They also say that never try quitting by whim, but try to quit gradually.

Gradually Quitting

Provided by National Cancer Institute

Switch Brands

  • Switch to a brand you find distasteful.
  • Change to a brand that is low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, do not smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body use to functioning without nicotine.

Cut Down the Number of Cigarettes You Smoke

  • Smoke only half of each cigarette.
  • Each day, postpone the lighting of your first cigarette 1 hour.
  • Decide you'll only smoke during odd or even hours of the day.
  • Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
  • Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
  • Reach for a glass of juice instead of a cigarette for a "pick-me-up."
  • Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about 7 cigarettes a day, it's time to set your target quit date and get ready to stick to it.

Don't Smoke "Automatically"

  • Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
  • Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and the smell of stale cigarettes butts will be very unpleasant.
  • Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
  • If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette may decide you don't need it.

Make Smoking Inconvenient

  • Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
  • Stop carrying cigarettes with you at home or at work. Make them difficult to get to.
  Make Smoking Unpleasant
  • Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair to an empty corner and focus only on the cigarette you are smoking and all its many negative effects.
  • Collect all your cigarette butts in one large glass container as a visual reminder of the filth made by smoking.
  

It's never too late to quit smoking. Right away, you'll look better, feel better and enjoy life better.