1. Avoid those who do not support your efforts: Some of your friends might feel threatened when you decide to quit, and try to “keep you smoking”, rather than lose your social companionship. Some people might just want to de-motivate you, thinking you incapable of quitting. If need be, sit down with the person in question and explain that you expect them to respect what you are trying to achieve. If all else fails, try to avoid them as far as humanly possible until you have passed on beyond the cravings stage.

2. Get some real support: The best support usually comes from someone who has already stopped smoking, and knows what you are going through. The second best is any friend who really cares, and who would like to see you succeed.

3. Use non-smoking zones as safe havens: When you feel like a cigarette, try to retreat to a non-smoking area where you simply cannot do it.

4. Get something else in your mouth – regularly: Instead of constantly eating throughout the day, as some quitters do, simply eat smaller meals more regularly. In between, you can always consider chewing on sugar free gum.

5. Appreciate your achievements and benefits: Make a list of your experience as you go along – at which point do you realise that you are able to smell and taste, at which point you notice feeling better, how much money you saved yourself, etc.

6. Cut down on drinks that could drive you to smoking: Caffeine is nice to use for a kick start in the morning, but too much can lead to additional tension, which calls for a cigarette. Additionally, cut down on alcohol – it is just too easy to slip and have a smoke as you drop your guard while drinking.

7. Keep busy: The busier you are, the less you will tend to notice, or be bothered by cravings. Keep in mind that where possible, you should indulge in activities you enjoy. Lastly, remember that physical activity reduces stress levels, so any additional physical activity will make it easier to come with the nicotine withdrawal when you stop smoking.

8. Brush your teeth more regularly: When you have a fresh taste in your mouth, you will be less inclined to light up a smoke.

9. Avoid food and drinks that are too hot: Anything (physically) hot stimulates the tongue, and could induce cravings again.

10. Remember why: Make a list of your reasons why you are quitting. Print them out and stick copies up where you will be able to see them regularly. Some people who were able to quit successfully have found it helpful to add pictures of their loved ones to the print-out.

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Why?

Because an internal memo was found – and accepted as evidence by the court – proving that the tobacco companies KNEW that smoking was addictive and lethal long before they admitted it to the public.

It appears that this information was already in writing by 1986 – put on paper by a former marketing research director for Imperial Tobacco, Bob Bexon. He explicitly stated that, if it were not for the addictive properties of nicotine, their product sales would plummet.

BUT…

The big tobacco companies PUBLICLY DENIED this fact repeatedly until June 2000, when they admitted it to a Senate committee.

As such, they deliberately misinformed the public about the health hazards of smoking – just to keep their profits going. If they spoke out any sooner, they would have risked huge financial losses…

Considering the shock this disclosure would convey to the public at the time (1986). By 2000, cancer was not such a big scare as it used to be in the 80′s any more (due to medical advances), minimising the impact of the announcement.

The lawyer’s argument:

If the people who started smoking during that period knew about the real risks involved, many of them would not have started at all…

But by the time they found out, they were addicted.

If this case – which is expected to last another two years – turns against the tobacco giants, it could seriously impact the world as we know it. Hopefully for the better.

But…

The bottom line is this:

They KNEW about the dangers, and kept quiet about it for as long as possible, risking smokers’ lives – for their own financial gain.

That’s low.

You can read in more detail about it here:

http://www.thestar.com/news/canada/article/1175723–tobacco-company-knew-smoking-was-deadly-in-the-80s-memo-shows

Now…

If the cigarette companies LOSE, that would open the floodgates for other lawsuits, which would base their cases upon this test case. Considering the amounts of money involved, it will probably destroy the big tobacco companies who are currently controlling the market.

Keep in mind the figure of 27 BILLION Dollars is ONLY for the city of Quebec in Canada…

Can you imagine if the rest of the world goes after them as well?

But after what they did to unsuspecting customers, they deserve it, don’t you think?

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It makes you think, doesn’t it?

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According to a recent study by the University of Pennsylvania, smoking women who carry specific variants of certain genes are much more likely to be plagued by hot flashes.

The current study tried to explain why some women who smoke are even more prone o hot flashes than others, and found that specific genes are involved…

Firstly, these (variant) genes are involved in the metabolism of hormones, BUT…

Secondly, these genes also activate some toxins contained in the tobacco smoke, aggravating their effect on the body.

While women who smoke during menopause are at higher risk of hot flashes anyway, those who carry the specific gene variants are even more susceptible to it compared to those smokers who do not carry these genes. This finding was accepted and published by The Endocrine Society’s Journal of Clinical Endocrinology and Metabolism (JCEM).

These findings were observed during a study that started eleven years ago – originally intended as a study of reproductive aging. The study group involved almost 300 women in their “later reproductive years”, with the intent of studying their physiological changes as they progress through menopause and beyond. The group included women who smoked and use alcohol, so as to obtain information on behavioural and lifestyle influences as well.

Bottom line:

Any woman who smokes is likely to trigger the onset of menopause sooner, and is she happens to be carrying a set of (specific) variant genes, the effects are likely to be even worse, including the hot flashes, and the greater risk of developing postmenopausal osteoporosis.

Do you really want to do that to yourself?

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There is, however, the expression about “what the eye doth not see…”

As such, many mothers-to-be fail to see the effects of passive smoking on their unborn babies. Sure, there are those who smoke and simply fail to acknowledge the harm they are doing to their babies, but there are also those who simply have to endure other people smoking around them…

Some of them have gotten used to it over time, and don’t even register the alarm bell that should be going off inside their minds.

Examples would include women who work in places where they are surrounded by men who smoke, and pubs and bars. Other women simply have to live with a smoking partner – and the unborn baby has to live with it, too…

The effects are devastating…

Babies suffering from passive smoking are more likely to be born in ill health, and have a lower birth weight. Many such infants suffer later on due to a reduced ability to acquire new skills. These infants are also much more likely to end up smoking later on in life. They also tend to be more prone to have problems with their ears, suffering from respiratory problems, and even suffer from regular fits of coughing.

But the worst…

Many of the babies who die at birth, do so due to respiratory problems…

Caused by constant or regular passive smoking.

According to the World Health Organisation, the number of infant deaths around the world directly attributed to passive smoking amounts to about 4,000 per year.

Every one of those mothers know that it’s about 4,000 too many.

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They say “what the eyes do not see…” – you probably know the expression. But that does not mean that it cannot harm you. Electricity is also invisible, you know…

Here are a few key ingredients you should be worried about, contained in cigarettes:

Arsenic

Long ago this was a “popular” poison used by many murderers. In fact, it was used to kill a number of historical figures, including King George III from England. Nowadays it is being used more subtly – inside cigarettes.

Butane

Butane is a poisonous carbon-based compound, commonly found in lighter fluid. While it works wonders when lighting your smoke, you can just imagine what it is doing to your lungs on the inside…

DDT

DDT is a pesticide which used to be popular many years ago. It was eventually outlawed once research connected it to various medical problems, including birth defects. As such, you can imagine the effect of smoking during pregnancy, or even just smoking near a pregnant woman…

Formaldehyde

This chemical is used to preserve dead bodies as a preservation agent – preventing them from simply rotting away. Unfortunately, it is not really advised for consumption by humans while still alive…

Toluene

This is a rather harsh chemical compound encountered in paint thinners, among other things. It affects the working of the central nervous system, causing a range of unwanted side effects including fatigue, depression and migraines.

Cigarettes contain many more unwanted chemicals, some in larger quantities than others.

But think logically for a second:

Would you continuously inhale formaldehyde fumes? Probably not.

Would you consider sniffing some arsenic? Probably not.

Come one, now – not even a little bit every hour?

Probably not.

Unless, of course, you are smoking…

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1. The upfront cost

Every time a smoker leaves his or her job to go out and smoke, you as an employer are paying for the time it takes to reach the designated smoking zone, have a smoke and return to work. Depending on where the smoker’s area is located, reaching it can take anything from a few seconds to a number of minutes.

Now calculate how regularly your staff smokes, how long it takes them, and how much it costs you – not only in terms of what you pay them, but in terms of what their labour is worth to you in terms of income per hour (calculated individually for each employee).

2. The time lost

If you are working on a hourly rate, you will find that smoking employees are less productive then the non-smoking ones. As such, it diminishes the capacity of your business in terms of available man-hours. If the smoker is a salesperson, it could even cost you money in sales lost due to poor service.

3. Unavailability

While the smoker is busy with his or her break, he or she is not able to perform any tasks – some of which might be simple, and would take little time, and some of which might be urgent, and now have to wait until the employee returns.

4. The effect on other employees

While the smoker is busy having a smoke (somewhere in a designated smoking area as required by law), he or she is unavailable to others who need to coordinate, obtain permission, or give instructions. As such, the unavailability of this person affects the productivity of other employees as well, resulting in an added financial burden.

The total impact of this will depend on the type of business you run, the total number of personnel available, and which key functions the said person fulfills. Even a driver that is unavailable when something needs to be delivered immediately can have an impact on the quality of the service you offer your clients, which will eventually translate into diminishing income.

5. Unfair treatment causes resentment

Employees who smoke are entitled to regular smoking breaks. Do you offer the same time off to non-smoking personnel? Or do you pay them extra because they are more productive? Probably not. As such, the non-smokers are being treated unfairly, since you expect more from them, whilst not rewarding them for it.

The end result is that smokers and non-smokers eventually develop a mutual resentment – since the smokers can invariably sense the animosity towards them. As such, the tension between the two groups is likely to – at some or other stage – have a negative impact on working relationships, which in turn will result in a negative impact on your revenue.

That leaves you – as an employer – with three choices:

a. Cut all smoke breaks – at the risk of having grumpy, irritated staff not capable of performing or working with the team. Hardly if sound choice from a productivity point of view.

b. Make the smokers work extra time for what they take off during working hours. Possible, yes. Practical – not always. Someone has to be there to oversee them, tying that person up for an additional period of time as well.

c. Help as many of your employees as possible to quit smoking. You could offer to subsidise the cost of their treatment or products, with the understanding that those who fall back into smoking will have to pay you back.

You could even combine the offer with a decision to cut all smoke breaks.

Which-ever way you choose to do it, helping them stop smoking will probably be the cheapest option (in the long run).

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Here are a few basic examples of what you could have done with the money you spent on cigarettes – calculated on the price of a mainstream (older) brand packet of cigarettes. Decide for yourself which ones apply to your particular situation:

1. You could have bought two loaves of bread per day – sixty on total.

2. You could have paid the insurance on your car.

3. You could have dined out, creating a special evening with someone you care about. Can you calculate the value it would contribute to your relationship?

4. You could have added some clothing or shoes to your wardrobe.

5. You could have added the spent money to your vacation kitty – which would have added up to a pretty penny.

6. You could have rented and watched a new DVD every night.

7. You could have pampered yourself with beauty treatments (ok, ladies only…:).

8. You could have bought a brand new computer game.

9. You could have bought a treat for yourself every day.

10. You could have slept over somewhere for a romantic night with someone special.

11. You could have taken the family out and treated them.

12. You could have bought a couple of new CD’s, or a few DVD’s.

13. You could have paid for DSTV.

14. You could have sent your car for a valet – twice.

15. You could have spent it on your hobby, and had repeated pleasure from it.

Once you start thinking, you will probably be able to create a list of your own about what you COULD have done with the money you spent on tobacco. The reality is, however, that unless you stop smoking, you will have to keep sacrificing these things.

So – YOU decide: Was it worth it, or not?

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1. It affects your brain’s capacity:

As part of a Scottish Mental Health Survey – which was spread out over half a century – the effects of smoking on one’s memory and cognitave abilities were measured – and it was proven to have a notable impact.

The testing included memory tests, learning, decision making abilities, etc. Even after all the variables like IQ, education, and even occupation were taken into consideration, the effects were still measurable.

2. It causes neurological damage:

Another study by the Indian National Brain Research Centre also indicated that smoking can cause neuroinflamation – a condition that can cause further complication, including multiple sclerosis. This appears to be caused by Nicotine-derived nitrosamine ketone – or NNK – a chemical commonly found inside tobacco products.

This chemical is carcinogenic after being metabolised, but it also invokes inflammatory reactions in the brain, which can result in substantial neurological damage.

3. It manipulates your mood:

Within 15 seconds of inhaling tobacco smoke, it reaches the brain, where it remains active for up to half an hour. Its interference with the brai’ns receptor cells affects the brain chemistry, directly affecting the smoker’s mood. This explains why people who stop smoking show signs of irritability and anxiety, and even mood swings when trying to quit.

4. Smoking has also been linked to blockages of the carotid artery – restricting the flow of blood to the brain cells. This condition – if allowed to worsen – can cause cerebral thrombosis (suffering a stroke). Smoking also causes thickening and clotting of the blood, thereby increasing the risks of both strokes and cardiac problems.

At the end of the day, stop smoking does not only offer physical benefits, but psychological ones as well. You will no longer be dependent on cigarettes to help you cope with circumstances – which will put you back in control of your own life.

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1. If you stop smoking, the risk of heart-related diseases will reduce by half after the first year. Just think about it: 50% less chance of suffering a heart attack, a stroke, or even suffering from high blood pressure – just because of one single change to your lifestyle. You will also be less inclined to be short of breath, stressed and fatigued.

2. Smoking makes you look older than you really are (see the article on “smoker’s face”), and causes stains on your teeth and fingers. Quitting will slow down the unnatural aging process, and allow you to retain your looks for longer.

3. Smoking impairs your sense of taste – just like the nicotine and tar add up in your lungs, it does so in your tongue as well, wreaking havoc on its ability to appreciate tastes. Once you quit, the deposits are gradually cleared, allowing you to fully enjoy your food again.

4. Once you quit, you also stop being mean to the ones you care about, since you no longer dump your second hand smoke on them. As such, quitting smoking can actually save the life of someone you really care about – many people have developed lung cancer and other serious medical problems from inhaling second hand smoke.

5. Non-smokers have been proven to be more fertile, increasing virility and reducing risks of miscarriage in women.

6. While smoking, your sense of smell (just like your sense of taste) is reduced. As such, you don’t smell what others around you do. Quitting will allow you to restore your sense of smelling, while you, your clothes, your house, and your car will gradually stop smelling badly.

7. You will save yourself a small fortune (see our article on the real cost of smoking), because besides not spending money on cigarettes, you will also stop de-valuating your house and car, and your medical bills will decrease.

Lastly, if you stop smoking, you are likely to live longer. Every cigarette you smoke has been said to reduce your life span by around ten minutes. How much of your life expectancy have you already wasted? Keep in mind that you did not waste the bad parts (they will probably still be there), but you have wasted the quality time left in your life.

So…

It is never too late, yet never too early to stop smoking. Ironically, you will only be able to fully appreciate the benefits once you experience them.

Take back your life…

QUIT. Today.

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