WORLD NO TOBACCO DAY 2022 : KNOW HOW TO LEAVE TOBACCO ? IF YOU LOVE YOUR FAMILY

Bhubaneswar (The Quiver) : World No Tobacco Day is observed on May 31 every year to highlight the risk associated with the use of tobacco. The annual campaign is an opportunity to raise awareness to help reduce use and protect the health of the people.

According to WHO, tobacco use kills more than 8 million people around the world each year. Smoking any kind of tobacco reduces lung capacity and increases the severity of respiratory diseases. Tobacco contains are found not only in Bidi, Cigarettes, Hookahs but also other consuming things like Paan and Guthka also contains tobacco which causes diseases like cancers.

BENEFITS OF QUITTING SMOKING

According to WHO, some beneficial health changes that take place are:

• Within 20 minutes, your heart rate and blood pressure drop.
• In 12 hours, the carbon monoxide level in your blood drops to normal, and in 2- to 12 weeks, your lung function increases.
• In 1 to 9 months, coughing and shortness of breath decrease and in 1 year, your risk of coronary heart disease is about half that of a smoker.

KNOW THE EFFECTIVE WAYS TO CONTROL TOBACCO CRAVINGS

You must have heard people those who are addicted often says they have attempted numerous times but failed to completely stop their smoking addiction because of the nicotine contains in cigarettes , nicotine are as addictive as cocaine. The addiction to smoking can be completely cured with the help of strong determination and preventive measures. lets learn them

1. Try Nicotine replacement therapy

Ask your health care provider about nicotine replacement therapy. The options include:

• Prescription nicotine in a nasal spray or inhaler
• Nicotine patches, gum and lozenges you can buy without a prescription
• Prescription non-nicotine stop-smoking drugs such as bupropion (Aplenzin, Contrave, others) and varenicline (Chantix, Tyrvaya)

Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense cravings. 

2.Avoid Triggers

Tobacco urges are likely to be strongest in the places where you smoked or chewed tobacco most often, such as at parties or bars, or at times when you were feeling stressed , during those times continue with your hobbies or keep yourself engaged in the things that relieves you from stress.

3. Chew on it

Give your mouth something to do to resist a tobacco craving. Chew on sugarless gum or hard candy. Or munch on raw carrots, nuts or sunflower seeds — something crunchy and tasty.

4.  Avoid having just one

You might be tempted to have just one cigarette or Paan or Gutkha to satisfy a tobacco craving. But don’t fool yourself into thinking that you can stop there. More often than not, having just one leads to one more. And you may end up using tobacco again.

5.Engage yourself In Physical Activities

Try exercising or playing some indoor, outdoor games that will keep you engaged and will also benefit your health. Playing games also refresh your mind and keep you relaxed which result in minimizing smoking urge and other addictive urges.

6.Try relaxation Techniques

Smoking and other addictions may have been your way to deal with stress. Fighting back against a tobacco craving can itself be stressful. Take the edge off stress by trying ways to relax, such as deep breathing, muscle relaxation, yoga, visualization, massage or listening to calming music.

7. Call for Reinforcements

Connect with a family member, friend or support group member for help in your effort to resist a tobacco craving. Chat on the phone, go for a walk, share a few laughs, or meet new people. Counseling can be helpful too. A free telephone quit line — 800-QUIT-NOW (800-784-8669) — provides support and counseling.

8. Remind Yourself of the Benefits

Write down or say out loud why you want to stop smoking and resist tobacco cravings. These reasons might include:

• Feeling better
• Getting healthier
• Sparing your loved ones from secondhand smoke
• Saving money
• leading a long life with your loving ones

Keep in mind that trying something to beat the urge to use tobacco is always better than doing nothing. And each time you resist a tobacco craving, you’re one step closer to being tobacco-free.