1. The first and the foremost step is to make up your mind and take a firm decision.
2. Next, prepare a support group who will remind you constantly of your decision. Inform your friends and family about your decision. Make sure you tell all your colleagues that you are quitting smoking.
3. Note down the time of the day when you have most craving for smoking cigarette. For example, in the early morning you can go for a walk instead of smoking. After a meal, try some mouth fresheners. While driving listen to radio or your favorite music.
4. Whenever you want to smoke, have multiple options like sugar free gums, chocolates, lollipops, candies, carrot sticks, raisins, toothpicks and so on.
5. Drink lot of water and fresh fruit juice. Avoid drinking alcohol as it aggravates your smoking.
6. Stay away from what tempts you to smoke and what connects you with smoking.
7. Spend more time in public places where smoking is not allowed.
8. If you miss having a cigarette in your hand hold other things like a mobile phone or a water bottle.
9. In parties and public gatherings, stay with nonsmokers and elders. You will automatically refrain yourself from smoking.
10. Manage your cravings for cigarette smoke. Remember that cravings come and go. Be firm with your determination. Choose alternate ways to beat stress and relaxation.

You can also choose meditation to increase your will power. Lead a healthy life by quitting smoking. Think of the positive aspects of quitting cigarettes. This will be a benefit to both you and your family.

1. You will lower risk of cancer, heart attacks, strokes, early deaths, cataracts, skin wrinkling and so on.
2. You will have more energy and better focus.
3. You will feel more healthier right after you quit smoking.
4. Your sense of smell and taste will improve greatly.
5. You will have fresh breath and whiter teeth as you will be free from cigarette smoke.
6. You will cough less and breathe better by quitting smoking.
7. You will be healthier for the rest of your life.
8. Your immediate family, friends and colleagues will be happy for you and feel proud of you.
9. You will have better control in your life and will become a role model for others.
10. You will save more as you spend less on cigarettes.

Last but not the least; your children will not get affected by your smoking habit. Further, you will be free from the constant worry of finding a place and time to smoke. You will also be free from the dilemma to choose a high-tar cigarette or a low-tar cigarette. So, follow some easy tips and quit smoking now!

Compared to non-smokers, smokers’ body includes:

• Two times more cadmium
• Four times more polonium
• Ten times more benzene
• Ten times more arsenic

What is in cigarette smoke?

Cigarette smoke is a result of burning tobacco and other additives in a cigarette. Cigarette smoke is a complex mixture of chemicals. The smoke contains tar, which is a term used to describe the toxic chemicals. Tar is made up of over 4000 chemicals.

Some of the chemicals and poisonous gases in cigarette smoke include:

1. Acetone
2. Acetylene
3. Ammonia
4. Arsenic
5. Benzene
6. Benzoapyrene
7. Butane
8. Cadmium
9. Carbon monoxide
10. Cyanide
11. Formaldehyde
12. Lead
13. Methanol
14. Nicotine
15. Nitrogen oxide
16. Phenol
17. Propylene glycol
18. Toluene

You will be surprised to know that cigarette smoke contains almost any toxic chemical you find around your garage or surroundings. Cigarette smoke is a cocktail of poisonous gases and chemicals.

Most of the chemicals are at lower levels in one cigarette. But, over a period of time, they build up at much higher levels in your body. Quit smoking today!

Cigarette tar

Tar is the brown substance found at the end of the cigarette filter. It is present in all cigarettes and increases as a cigarette is burnt down. Cigarette tar contributes to lung diseases such as emphysema, chronic bronchitis and lung cancer.

Cigarette tar levels

• High tar cigarettes: 22 milligrams of tar
• Medium tar cigarettes: 15 – 21 milligrams of tar
• Lowest tar cigarettes: Up to 7 milligrams of tar

High tar cigarette versus low tar cigarette

Smokers believe that switching from a high-tar cigarette to a low-tar cigarette reduces the risks of smoking. In fact, when people switch to low-tar cigarettes, they end up smoking more and inhaling more poison.

Smoking in all forms is dangerous. Be it light cigarettes or hand-rolled cigarettes, all the cigarettes have the same disastrous effect on a human body. Even natural cigarettes and herbal cigarettes contain tar and carbon monoxide which damage your lungs.

Danger ahead – Effects of cigarette tar

Research found that the more number of years you smoke, the more danger you are in. People who smoke ten cigarettes for twenty years are more susceptible to cancer than with people who smoke twenty cigarettes for ten years. The more associated you are with smoking, the more probability of danger!

Family influence

In their youth or adolescent stages, people might get influenced by other smokers in the immediate family and friends. They get curious about cigarettes and the puffs. Gradually, they start smoking as an adventure. They may begin with one cigarette a day and move on to one packet per day.

Method to bond

Sharing cigarettes is one of the binding factors in college students. Teenagers consider smoking as the ‘in’ thing and develop the habit. Further, young adults start smoking to look mature and older. It is quite exciting for them to smoke and manage to escape without being caught.

Get relaxation

Adults, on the other hand, smoke for several other reasons. They want to take a break from their work. Some people smoke to postpone their lunch.. At workplaces, smokers share a different friendship during the regular smoke breaks. Most adults smoke to feel relaxed or get energy in their bad times.

Weight loss

Some people smoke to reduce their weight. Smokers generally weigh lesser than non-smokers. Whenever, they are hungry, they smoke instead of having food. Smoking results in weight loss, but at the same time it is the root for many diseases. Ex-smokers regain their taste after quitting smoking and tend to gain weight.

Habit

Finally, some people even don’t realize why they smoke but continue smoking as a mere habit. They smoke just for fun or to get pleasure as it makes them feel good. After some years of chain smoking, people cannot quit it and practice it forever.

Can you think of any other reasons why people smoke? Do post your comments in the form below and let me know your ideas.