Health Effects of Cigarette Smoking: How to Stop

The effects cigarette smoking can be very bad for health. Smoking can lead to a variety of diseases like asthma, emphysema and lung cancer. 

                                                                                                                People start cigarette smoking at a very young age and get addicted. Children pick up the habit, trying to imitate the elders. Movies are another reason why children start to smoke, trying to imitate their favorite actors. The pleasure derived out smoking is imaginary. But nicotine is highly addictive. Quitting the habit is extremely difficult and requires great mental strength but is essential for good health. 

                                Source: Tomasz Sienicki: Wikimedia Commons

Diseases Caused by Smoking

Cigarettes contain a substance that is akin to tar and coat the lungs with a soot like substance. This will reduce the lung capacity and deprive the brain of oxygen. Cigarette smokers are likely developed emphysema and chronic obstructive lung disease (COPD). The chances of smokers developing lung disease is ten times more than that of non-smokers. This is because effects of smoking may cause blockage of blood vessels by fat deposits. This may eventually lead to heart disease and heart failure. Cigarette smoking is the single largest cause of lung cancer. Lung cancer due to smoking causes 90% of the deaths. Pipe and cigar smokers who do not inhale much smoke are prone to mouth cancer.

Smoking during Pregnancy

Health effects of smoking by a pregnant mother can include harm to the unborn baby. Nicotine reduces the blood flow and the oxygen carried by the blood is also reduced. This will reduce the nutrients supplied to the unborn baby.

How to Quit Smoking

Mark Twain said “It is easy to give up smoking. I have done it thousands of times.”  This is position of all smokers. You may try your best to give up smoking. But the habit catches up with you again.

Nicotine Patch

Sudden stoppage of smoking can cause withdrawal symptoms like

- Craving for tobacco

- Difficulty to concentrate

- Nervousness

- Headache

A transdermal patch called nicotine patch helps to overcome these problems. Nicotine levels drop in your body suddenly when you stop smoking. Nicotine patch helps to maintain the nicotine levels and manage withdrawal symptoms. The patch is applied on the skin. Nicotine patches are available in different dosages. You can choose a patch that decreases your urge to smoke. The nicotine patch has to be applied on a non hairy area on the skin on the trunk or upper arm. It is better to consult a doctor to choose the suitable patch. Generally a patch stays for 24 hours. The subsequent patches of lower dosage can be used as the craving reduces. These patches may be used for 8-10 weeks to kick the habit.

Zyban

Bupropion (Zyban) is a pill that helps you to reduce your craving for tobacco and withdrawal symptoms. It is taken on prescription from a doctor. Bupropion is taken at least 2-3 weeks before you stop the smoking to build up the levels of the drug in the body. It can be used for 8-10 weeks. By this time the addiction for tobacco will be reduced. This can also be used along with other therapies like nicotine patch.

Meditation to Quit Smoking

Meditation techniques may help you to quit smoking. Meditation helps you concentrate you mind on an object. This will help you to wean your mind away from smoking. Meditation techniques can be mastered with practice. But it is worth the effort as it will help to kick the habit. Meditation will also help to improve your health by reducing stress and blood pressure. It will also help you to increase your levels of concentration.

Hypnosis to Stop Smoking

Hypnosis can help you to stop smoking. You can go to a trained hypnotherapist who can make your mind to relax and make an impression on your subconscious mind that you have to quit smoking

Alternately you can try self hypnosis to get rid of the habit. You have sit in a quiet place and make auto-suggestions that you are quitting smoking. Keep on repeating two or three reasons why you are quitting smoking. Let this seep into your subconscious mind. You have to make mental images of your kicking the habit. You have to do this repeatedly for several days. It will take quite some time to master.

No matter how you go about quitting the habit it will take single minded effort and resolve to succeed.

These are some of the health effects of smoking and how to stop smoking. 

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Cigarette Smoking and After Effects

The habit is very dangerous and can lead to asthma and emphysema. it is very difficult to get rid of the habit

Having Trouble to Sleep at Night?

Having trouble to sleep at night (insomnia) can adversely affect the quality of your life. It is a very common disorder. It is essential to get 8-9 hours of sleep a day. But many people are unable to get enough sleep. Some of the causes for insomnia are depression, hectic work schedules, physical illness and abnormal working hours. It is possible get rid of insomnia without taking prescription sleeping pills. Whether you are suffering from temporary or chronic sleeplessness, it is very difficult work and take care of other your responsibilities. Some natural remedies for insomnia can help you to get a better sleep.

Types of Insomnia

- Difficulty to fall asleep

- Difficulty in sleeping

- Getting up too early

Aromatherapy for Insomnia

Essential Oils to Induce Sleep

Essential oils can be used on the skin, diluted with almond oil or sunflower oil. You can add 8 to 10 drops of an essential oil to 25 drops of almond or sunflower oil. They can also be used in the bath. You can add 7-10 drops of an essential oil to the bathtub.

Chamomile oil

Chamomile oil helps to calm the nerves and induce sleep. It helps to reduce anxiety. 

Lavender oil for Insomnia

Lavender oil is a fragrant, sweet smelling oil that soothes the nerves. It is a pain reliever and an anti-depressant which lowers blood pressure. It is also useful for depression, nervous tension and headache.

Sandal wood oil

Sandalwood oil is extracted from the bark of the sandalwood tree. It is used in the manufacture of perfumes and cosmetics. It has many medicinal uses. It is somewhat costlier compared to the other essential oils. It is an anti depressant and aphrodisiac. It helps you to get sound sleep.

Sweet Marjoram Oil

It is a very good oil to treat insomnia. It induces a hypnotic effect. As it induces sleep fast, you should  use it just before going to bed.

Herbal Remedies for Insomnia

For chronic insomnia, you can use herbal remedies along the essential oils. It would take a few days for these herbal remedies to start working.

Valerian for Insomnia

Valerian is available in certain countries of Europe, as over the counter remedy for insomnia. Valerian is not addictive. Valerian should be taken an hour before going to bed. It may take 3-4 weeks to start taking effect.

Chamomile for Insomnia

Chamomile flowers are used as a remedy for various illnesses. It is a mild sedative. Chamomile tea made from chamomile flowers is a very good remedy for insomnia

Passion Flower for Insomnia

Passion flower is a tranquillizing herb. It is a sedative and a spasmodic.  It relaxes the muscles and calms the nerves. Add a spoon of dry passion flowers to water. Boil it and make tea. Drink it an hour before going to bed.

Meditation for Insomnia

Meditation helps to calm the mind. It removes the stress and leads you to deeper level of relaxation. It will take some time and practice to master the techniques of meditation. Once you start meditating on a regular basis, you can sleep better.


If you are having trouble to sleep at night these are some of the natural remedies that can provide relief