No smoking day is a day dedicated to raising awareness about the dangers of smoking, supporting those who are trying to quit and promote the numerous benefits of a smoke-free life.
The dangers of smoking
Smoking is the leading cause of preventable deaths globally, posing risks to both smokers and those exposed to second hand smoke. In one year alone tobacco kills 8 million people this includes 1.3 million non-smokers that are exposed to second hand smoke. Smoking can cause long term damage to nearly every organ in the body and is a big contributor to many life-threatening conditions such as cancer, heart disease, strokes, and chronic respiratory illnesses. Smoking impacts not only physical health but also mental well-being. Research has shown that quitting smoking can significantly reduce anxiety, depression, and stress levels.
Vaping
Although vaping is often considered a less harmful alternative to smoking and an aid in quitting, it does not come without risks. It has been linked to lung damage, heart problems and respiratory issues, with the long-term health effects still under investigation. The healthiest choice is to quit both vaping and smoking entirely.
How quitting smoking improves your health over time.
The moment you stop smoking your body begins to repair itself, here’s what happens over time:
- 20 minutes after quitting – Your heart rate and blood pressure drop.
- 12 hours after quitting – Carbon monoxide level in your blood drops to a normal level.
- 2-12 weeks after quitting – Circulation improves and lung function increases.
- 1-9 months after quitting – Coughing and shortness of breath decreases.
- 1 year after quitting – The risk of coronary heart disease is reduced by approximately 50% compared to a smoker.
- 5-15 years after quitting – The risk of a stroke is reduced to that of a non-smoker.
- 10 years after quitting – The risk of lung cancer decreases 50% and the risk of cancer of the mouth, throat, oesophagus, bladder, cervix, and pancreas also decreases.
- 15 years after quitting – The risk of coronary heart disease is the same as someone who has never smoked.
Tips to help quit smoking.
- Set a quit date to stop smoking and prepare for it.
- Tell your family and friends that you are quitting so they can support you and ask them not to smoke around you or offer you cigarettes.
- Stay away from situations and activities that you associate with smoking.
- Try using nicotine replacement products like patches, gum, throat lozenges and sprays.
- Stay active – exercise can reduce cravings.
- Be prepared for withdrawal symptoms like nausea, cravings, restlessness, trouble sleeping, headaches, feeling hungrier/gaining weight, anxiety, and irritability.
- Get rid of all equipment: ashtrays, lighters, and cigarettes.
- Ask your doctor about different medications and programmes to help you quit.
- Put the money aside that you would have spent on cigarettes and use it to treat yourself!
- Most importantly celebrate all milestones, no matter how big or small!
Whether you’re looking to quit, supporting a loved one, or simply spreading awareness every effort makes a difference. A smoke free life enhances physical and mental health leading to countless benefits and a sense of accomplishment. Remember to celebrate your progress and all milestones! Together we can work towards a healthier, smoke free future!
Support and resources for CAW students.
As a student of The College of Animal Welfare, you get FREE access to a wide variety of resources and support via the togetherall app; there is also a great short online course on quitting smoking. Togetherall also has forums so you can discuss any worries with others, and access to trained counsellors 24/7. If you haven’t set up an account, you can do so FREE of charge with your CAW email address.
If you are struggling with your mental health or any aspect of college life, remember you can access up to six confidential counselling sessions free of charge: full details can be found here.