Smoking is a leading cause of cancer and heart disease. Lung cancer is the leading cause of death in the United States (U.S.) in both men and women. Every cigarette you smoke can harm your lungs. Additionally, smoking is a serious risk factor for osteoporosis and has been shown to lower bone density and increase the risk of hip fractures. India now produces more tobacco than the U.S. and there are more than 100 million smokers in the country. Smokeless tobacco leaf, which is linked to oral cancers, is the most popular form of tobacco in India after bidis. Bidis have been labeled as the poor man’s smoke – it is a hand-rolled cigarette in a coarse leaf that wraps the cheap tobacco and comes in a variety of flavors. Bidis are potentially more dangerous than cigarettes as their colorful packaging are attractive to children and teens, have more nicotine, and contain higher amounts of chemicals such as phenol, hydrogen cyanide, benzopyrenes, carbon monoxide, and ammonia. According to the National Sample Survey, Indians consumed 13 grams of chewable tobacco leaf and 27 bidis each month between 2011 and 2012.
Why is it Important to Quit Smoking?
♦ Quit for your Health
Smoking decreases your risk of preventable disease, such as lung cancer, heart disease, diabetes, and stroke.
♦ Quit for your Finances
Smoking is an expensive habit. Calculate how much you are spending on tobacco every day and figure out the total cost for the number of years you have been using tobacco.
♦ Quit for your Looks
Smoking contributes to premature facial wrinkles. When you quit smoking, your clothes and hair will smell better and your fingernails will not look yellow. You will look younger!
♦ Quit for a Better Smile
When you quit smoking: your breath will smell better, stained teeth will look whiter, and you will have better oral health.
♦ Quit for the People in your Life
By quitting, you are protecting those you love. Your family and friends who are exposed to secondhand smoke will have an increased risk of lung cancer and heart disease.
What are Some Ways to Quit Smoking?
There are different ways to quit smoking – YOU will have to find the best method that works to help you.
- Develop a Quit Plan by using the START Method.
S – Set a quit date
T – Tell family, friends, and colleagues that you plan to quit
A – Anticipate and plan for the challenges you’ll face while quitting
R – Remove cigarettes & tobacco products from home, car, & work
T – Talk to your doctor or pharmacist about getting help to quit
- Know your triggers and avoid them early on. Form new habits such as eating carrot sticks or taking a walk when feeling the urge to smoke.
- Behavioral Therapy – work with a counselor to identify triggers and make a plan to get through the cravings.
- Nicotine Replacement Therapy such as nicotine patches and tablets that work by giving you nicotine without the tobacco.
- Speak with your doctor about medications that may help you quit smoking.