Smoking: Do you really know the risks?

Why you should quit?

• Smoking is the most preventable cause of death in the United States. 
• Smoking causes more than one in five deaths in America. 
• 90 percent of lung cancer in men is directly related to smoking and 80 percent of lung cancer in women is caused by cigarettes.  
• About 23 percent of adult men and about 18 percent of adult women smoke.
• The highest percentage of people who smoke are between the ages of 25 and 44.
• According to the American Heart Association, most adult smokers started smoking when they were preteens or teenagers. Unfortunately, many young people don’t fully understand the dangers of smoking.
• About 60 percent of American children ages 4-11 are exposed to secondhand smoke at home.
• On average, smokers die 13 to 14 years earlier than nonsmokers. 
• Since 1965, more than 45 percent of adults who have ever smoked have quit.
• You can be one of the millions of people who successfully quit every year.

What makes cigarettes so toxic and dangerous?

There are 4,000 chemical components found in cigarettes and at least 250 of them are harmful to human health, according to the Centers for Disease Control and Prevention.

Here are a few examples:

• 1,3-Butadine is a chemical used to manufacture rubber.  According to the CDC, “it may increase risk of cancer in the stomach, blood and lymphatic system.”
• Acrolein is a gas linked to lung cancer. It inhibits DNA repair and can destroy the lining in the lungs that protects you from lung disease.
• Arsenic is used to preserve wood.  In humans, it can cause heart disease and cancer.
• Benzene is used to manufacture other chemicals. It can cause cancer, particularly leukemia, in humans.
• Cadmium is a metal used to make batteries.  Cadmium can interfere with the repair of damaged DNA, as well as damage the kidneys and the lining of the arteries.
• Chromium VI is used to make alloy metals, paint and dyes.  It has been proven to be linked to lung cancer.
• Formaldehyde is a chemical used to kill bacteria and preserve human and animal remains.  It’s a known cause of cancer, one of the main substances linked to chronic lung disease and a very toxic ingredient in secondhand smoke.
• Polonium-210 is a radioactive element inhaled directly into the airway.  Some studies show that people who smoke a pack-and-a-half of cigarettes a day are receiving the same radiation they’d get from 300-plus X-rays per year!
• Tar is solid, inhaled chemicals linked with an increased risk for cancer.  It also leaves a sticky, brown residue on your lungs, teeth and fingernails.

Carbon monoxide & nicotine: A dangerous duo
Carbon monoxide is a harmful gas you inhale when you smoke.  Once in your lungs, it’s transferred to your bloodstream.  Carbon monoxide decreases the amount of oxygen that is carried in the red blood cells.  It also increases the amount of cholesterol that is deposited into the inner lining of the arteries which, over time, can cause the arteries to harden.  This leads to heart disease, artery disease and possibly heart attack.
Nicotine is a dangerous and highly addictive chemical. It can cause an increase in blood pressure, heart rate, flow of blood to the heart and a narrowing of the arteries (vessels that carry blood). Nicotine may also contribute to the hardening of the arterial walls, which in turn, may lead to a heart attack. This chemical can stay in your body for six to eight hours depending on how often you smoke.  Also, as with most addictive substances, there are some side effects of withdrawal.

Second-Hand Smoke
Smokers aren’t the only ones affected by tobacco smoke. Secondhand smoke is a serious health hazard for nonsmokers, especially children. Cigarette smoke contains more than Nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart diseases when they’re exposed to secondhand smoke.

Environmental tobacco smoke causes about 46,000 heart disease deaths and 3,400 lung cancer deaths. Studies show that the risk of developing heart disease is about 25-30 percent higher among people exposed to environmental tobacco smoke at home or work. Secondhand smoke promotes illness, too. Children of smokers have many more respiratory infections than do children of nonsmokers. Nonsmoking women exposed to tobacco smoke are also more likely to have low-birthweight babies. Excerpted and adapted from "When Risk Factors Unite," appearing in the Stroke Connection Magazine January/February 2005 (Science update May 2008)

These are just a few of the dangerous chemicals found in cigarettes; there are many more.  But you do not have to spend the rest of your life giving in to your addiction! Thousands of people kick the habit every year, and you can be one of them.  It may not be easy, but you can do it!

Why Quit Smoking

You can reduce your risks.

Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders, including atherosclerosis — the buildup of fatty substances in the arteries — which can lead to coronary heart disease, heart attack (myocardial infarction) and stroke. Controlling or reversing atherosclerosis is an important part of preventing future heart attack or stroke.

Dr. Clyde Yancy explains the health risks of smoking

You can modify or control six major independent risk factors for coronary heart disease:

• Cigarette and tobacco smoke
• High blood cholesterol
• High blood pressure
• Physical inactivity
• Overweight or obesity
• Diabetes

Smoking by itself increases the risk of coronary heart disease.

When it acts with the other factors, it greatly increases your risk from those factors, too. Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm. It increases the risk of recurrent coronary heart disease after bypass surgery, too.

Medical reporter John Hammarley discusses avoiding weight gain

Smoking is also an important risk factor for stroke. Inhaling cigarette smoke produces several effects that damage the cerebrovascular system. Women who take oral contraceptives and smoke increase their risk of stroke many times.Cigars and pipes aren't a "safer" alternative to cigarettes. People who smoke cigars or pipes seem to have a higher risk of death from coronary heart disease (and possibly stroke), even though their risk isn't as great as that of cigarette smokers.

Breathe clean air

It's also important to avoid other people's smoke. The link between secondhand smoke (also called environmental tobacco smoke) and disease is well known, and the connection to cardiovascular-related disability and death is also clear. Each year about 38,000 people die from heart and blood vessel disease caused by other people's smoke. Nonsmokers who are exposed to secondhand smoke at home or at work increase their risk of developing heart disease by 25–30 percent.

Let healing begin today

If you already have heart disease, you may think, "What good will it do me to quit smoking now?" But don't be discouraged. Your lungs can begin to heal themselves as soon as you stop harming them with more smoke. Heart disease can be prevented and controlled, but you must follow your treatment plan — and quitting smoking is a big part.

Four Ways to Deal with Stress

Here are four simple techniques for managing stress:

• Positive self-talk
• Emergency stress stoppers
• Finding pleasure
• Daily relaxation

Tips for Dealing with Stress from John Hammarley
 

 
Positive Self-Talk

Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this" or "Things will work out") or negative ("I'll never get well" or "I'm so stupid").

Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones. For example:

Negative	Positive
"I can't do this."	"I'll do the best I can."
"Everything is going wrong."	"I can handle things if I take one step at a time."
"I hate it when this happens."	"I know how to deal with this; I've done it before."

To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts.

Having trouble getting started? Try positive statements such as these:

• "I can get help if I need it."
• "We can work it out."
• "I won't let this problem get me down."
• "Things could be worse."
• "I'm human, and we all make mistakes."
• "Some day I'll laugh about this."
• "I can deal with this situation when I feel better."

Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.

Emergency Stress Stoppers

There are many stressful situations — at work, at home, on the road and in public places. We may feel stress because of poor communication, too much work and everyday hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.

Try these emergency stress stoppers. You may need different stress stoppers for different situations and sometimes it helps to combine them.

• Count to 10 before you speak.
• Take three to five deep breaths.
• Walk away from the stressful situation, and say you'll handle it later.
• Go for a walk.
• Don't be afraid to say "I'm sorry" if you make a mistake.
• Set your watch five to 10 minutes ahead to avoid the stress of being late.
• Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
• Drive in the slow lane or avoid busy roads to help you stay calm while driving.
• Smell a rose, hug a loved one or smile at your neighbor.

Health reporter John Hammarley

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Finding Pleasure

When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress.

You don't have to do a lot to find pleasure. Even if you're ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.

Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.

• Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren).
• Take up a hobby, new or old.
• Read a favorite book, short story, magazine or newspaper.
• Have coffee or a meal with friends.
• Play golf, tennis, ping-pong or bowl.
• Sew, knit or crochet.
• Listen to music during or after you practice relaxation.
• Take a nature walk — listen to the birds, identify trees and flowers.
• Make a list of everything you still want to do in life.
• Watch an old movie on TV or rent a video.
• Take a class at your local college.
• Play cards or board games with family and friends.

Daily Relaxation

Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements) and meditation.

Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills.

Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.

1. Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.
2. Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.
3. Inhale and exhale. Focus on breathing slowly and deeply.
4. Continue to breathe slowly for 10 minutes or more.
5. Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation.

Take Action To Control Your Stress

Empower yourself by taking actions to control your stress level. Set goals that are reasonable to achieve.

Select the actions you will take, starting this week.
I will practice using positive self talk at least once a day.	Yes	No	Maybe
I will remember to use emergency stress stoppers when I face stressful situations.	Yes	No	Maybe
I will spend at least 15 minutes every day finding pleasure in something that I enjoy.	Yes	No	Maybe
I will practice daily relaxation, such as deep breathing or another relaxation technique.	Yes	No	Maybe
I will add one of the 10 healthy habits to my life this week.  The habit is: __________________________.	Yes	No	Maybe

How many "Yes" answers do you have?

3 or more	That's terrific! Take a week or two to get used to these habits, then think of more healthy habits you can practice to manage stress.
1 or 2	Good! Work on these habits for a week, then take the quiz again. Maybe you will be able to add another "Yes" answer.
0	Don't worry. You can create your own goal. Think of stress management techniques that work for you and practice them as often as needed.

Fight Stress with Healthy Habit

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends. 

A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.

2. Engage in daily physical activity. 
Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.

3. Accept the things you cannot change.
Don't say, "I'm too old." You can still learn new things, work toward a goal, love and help others.

4. Remember to laugh.
Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone.

5. Give up the bad habits.
Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.

6. Slow down.
Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done.

7.Get enough sleep.
Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.

8.Get organized.
Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.

9.Practice giving back.
Volunteer your time or return a favor to a friend. Helping others helps you.

10.Try not to worry.
The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.

How Does Stress Affect Your Life ??

Common responses to stress are listed below. Think about how stress affects you.

1. Aches and Pains*

Headache
Backache
Neck ache
Stomach ache
Tight muscles
Clenched jaw

2. Energy Level and Sleep*
Feeling tired without a good reason
Trouble sleeping

3. Feelings
Anxiety
Anger
Depression
Helplessness
Out of control
Tense

4. Other Emotional Signs
Easily irritated
Impatient
Forgetful

*Some physical signs of stress may be caused by your medical condition or by medicines you take. If you aren't sure what's causing your physical symptoms, ask your doctor if stress might be the cause.

How Do You Respond?

When you are under stress, do any of these behaviors apply to you?
I eat to calm down.
I speak and eat very fast.
I drink alcohol or smoke to calm down.
I rush around but do not get much done.
I work too much.
I delay doing the things I need to do.
I sleep too little, too much or both.
I slow down.
I try to do too many things at once.

Engaging in even one of these behaviors may mean that you are not dealing with stress as well as you could.

What's the link between stress and heart disease? Does chronic stress cause high blood pressure?

How to Find Your Life's Purpose

Millions of people have asked the question "Why am I here?" Here are some ways to find your purpose and passion in life and some guidance on how to live the answer to this age old question.

1 Make a list of the things you do for fun, or that you really enjoy. Include in the list the parts of your job that you really like, the things you volunteer for, sports, the arts, reading, etc. Imagine you're a billionaire with no worries about money, how would you choose to spend your time? Add those things to the list, even if you don't do them now. This list is of your passions; the things that you love to do, or would do simply for the pleasure they bring you. Being happy in life makes you feel like you belong on this planet!




2 Write down the names of people that you admire, and why you admire them. For example, you might admire Patch Adams for choosing to step out of the traditional role of medicine and creating new ways of healing and connecting with his patients while also having fun. You might admire the band Green Day for living out loud and on purpose, creating the music that they love and speaking their minds. You might admire Oprah Winfrey for choosing to reveal her truth, at a time when concealing is the norm. Name as many as you can think of. When you're done, look at the list and know that what you appreciate about others, is also in you. You are attracted to these qualities, because they speak to you, and they speak to you, because they are a part of your path. If this was your list, Stepping out of the box, telling the truth, and living out loud would be action steps that would take you toward your purpose. Adopt these admiration's of others as a way for you to show up in the world. These are your actions.



3 Make a list of the things you do naturally without even thinking about it. (You may want to ask others for feedback, as it's common for them to see talents in us that we don't see ourselves) Such natural talents may be: an eye for detail, a great sense of humor, a nurturing side, the ability to focus intently, or being playful. (Consider also, the things you've done that have gotten you into trouble--oftentimes if you turn them around and look at the positive aspects of it, you'll find a gem of a natural talent that you previously hadn't appreciated) These are your genius. Genius comes easily and profoundly, without needing to expend a lot of energy. Some people are geniuses at math or music; but there are lots of other types of genius as well. There are genius mothers, genius teachers, genius listeners, and genius independent thinkers. We are meant to use our genius in service of our Life Purpose.



4 Look at your Passions, Actions, and Genius lists, and spend 10 minutes each morning doing something from one of the lists. Draw, sing, dance, tell the truth about something you've been concealing, organize a drawer, thank someone you've been appreciating silently, take a risk and call that girl or guy.



5 Notice how you feel. By definition, if you're living your life purpose, you'll feel exhilarated, excited, happy, and alive. If you're not feeling these things, go back to your lists, and see if there's anything you forgot to write down, or do the one you've been avoiding because it's so scary.




6 Feel your fear and do it anyway! It's normal and natural to feel scared when stepping into your life purpose. Fritz Perls said, "Fear is really just excitement without the breath." So, keep breathing, and take the next step. If it's worth doing, you're probably going to feel a little scared doing it. Just think of the fear as the energy you need to take the next step.