The Complete Guide to Tobacco Harms and Scientific Smoking Cessation: Mechanisms of Harmful Components, Systemic Damage, and Relapse Prevention [i]

Tobacco use has become one of the most serious public health problems in the world today [i]. Tobacco contains 40 toxic and carcinogenic substances, including tar, nicotine, phenols, alcohols, acids, and aldehydes [i]. Harmful components in tobacco and smoke: 1. Nicotine: The nicotine content far exceeds the lethal dose for humans [i]. Nicotine has a direct destructive effect on vitamin C [i]. One cigarette can destroy 25 milligrams of vitamin C [i]. 2. Carbon monoxide: Carbon monoxide has an affinity for hemoglobin 250 times higher than oxygen. Carbon monoxide combines with hemoglobin to form a large amount of carboxyhemoglobin, while oxyhemoglobin is greatly reduced, causing tissue and organ hypoxia [i]. The carboxyhemoglobin in the body of heavy smokers can reach 15% to 20% [i]. 3. Tar: It can adhere to the surface of the trachea, bronchi, and alveoli of smokers, producing physical and chemical irritation [i]. 4. Benzo[a]pyrene: It is a strong carcinogen [i]. For every 1 microgram per 1000 cubic meter increase in the concentration of benzo[a]pyrene in the air, the incidence of lung cancer increases by 5% to 15% [i]. 5. Radioactive substances: Cigarette smoke contains two radioactive isotopes, aluminum-210 and polonium-201 [i]. The radiation inhaled by a person who smokes 20 cigarettes a day is equivalent to the radiation from 300 chest X-rays taken in a year [i]. 6. Irritating compounds: Tobacco smoke contains a variety of irritating compounds, including hydrogen cyanide, formaldehyde, and acrolein [i]. Health hazards of smoking: 1. Smoking can cause various cancers: Smoking can cause lung cancer, laryngeal cancer, oral cancer, pharyngeal cancer, esophageal cancer, pancreatic cancer, kidney cancer, and bladder cancer [i]. 15% of all new cancer cases each year are caused by smoking [i]. 2. Cardiovascular hazards of smoking: Mainly aortic atherosclerosis, followed by coronary atherosclerosis [i]. Smoking also raises blood pressure, mainly because nicotine stimulates the heart and adrenal glands to release large amounts of catecholamines[i]. 3. Harmful effects of smoking on the digestive system: Smoking can cause reflux esophagitis[i]. Nicotine acts on the vagus nerve and relaxes the lower esophageal sphincter[i]. Gastric juice containing gastric acid and pepsin is more likely to reflux into the esophagus[i]. 4. Harmful effects of smoking on bones: Smoking can reduce bone density, leading to osteoporosis[i]. 5. Harmful effects of smoking on the reproductive system: Smoking can cause changes in the function of the male reproductive system, resulting in abnormal sperm development[i]. Vasoconstriction caused by smoking can obstruct blood flow to the limbs, hindering penile blood circulation and thus causing impotence[i]. 6. Harmful effects of passive smoking: The cold smoke exhaled by smokers contains twice as much tar, twice as much benzo[a]pyrene, and four times as much carbon monoxide as the hot smoke inhaled by smokers[i]. How to Quit Smoking Scientifically: Before deciding to implement a smoking cessation plan, you must learn some useful techniques[i]. These techniques include: doing exercises, meditation, slowly inhaling and exhaling while silently counting from 1 to 10[i]. When someone offers you a cigarette, you must politely but firmly say, "No, thank you[i]." Smoking addiction is mainly a psychological need. Suddenly quitting smoking will only cause some emotional discomfort, but it will not cause adverse physical reactions[i]. This shows that the urge to smoke is a conditioned reflex, and suddenly quitting smoking is entirely possible[i]. If you are in an environment where smoking is not allowed for a long time, you can abstain from smoking for a long time[i]. To create such a disciplined environment: first, manage yourself, and second, ask those around you to help manage yourself[i]. During the smoking cessation process, reason and determination can overcome cravings and help you persevere in not smoking[i]. Preventing relapse is important when quitting smoking[i]. After deciding to quit smoking, it is best to stop completely immediately[i]. Gradually reducing the amount is not good and is prone to relapse[i]. Do not use unpleasant events or joyous occasions as an excuse to smoke again, lest you undo all your previous efforts[i]. People who relapse after quitting smoking experience faster lung function deterioration[i]. Relapsed smokers are more susceptible to the harmful substances in cigarette smoke and are more prone to addiction than long-term smokers, with obvious negative impacts on their health[i]. Once you have quit smoking, you must resolutely resist the temptation of cigarettes and quit completely[i].

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