I’m 18 years old female. You preach so many things. Are you a smoker?

I never preach anything. I try to give you the right information and facts and it is you who has to decide what you want to do. I am not at all afraid to give particulars about me if asked in a polite way.

Yes, I have smoked for a long time although as a chemist or clinical toxicologist I knew all the dangers of smoking. But, I’m also a human being with strengths and weakness. Fortunately I could stop now and then for few months and I started always once again.

Smoking has affected my health when I was 56 years old. So I told it is over and after that I have not smoked even a single cigarette. Now, I’m a non-smoker more than six years.

My information is not simply theories. It is based on my experience as well as the experience of the many persons.

Smoking and passive smoking is bad to your health. It is scientifically and medically proved completely.

Tell me now, are you a smoker? Stop smoking and there are many wonderful things in our world to enjoy.

I want to stop smoking. Could you give me tips?

The adverse effects from smoking include:

• Various Cancers
• Heart attack
• Stroke
• Passive smoking is a risk factor for others including pregnant and children

Smoking is an addiction and you must have the will to stop it and you must believe that also. The best way is to stop it immediately. If you want to reduce it slowly it is difficult to stop. Every individual is different. If you cannot stop it immediately it is better to try to stop it gradually. It is never late stop smoking.

Once you quit smoking, the health benefits could be felt by you immediately, within 24 hours, which could motivate you to be free from smoking.

Many million people want to stop smoking in our world, but 2% to 3% only quit successfully for 3 to 12 months. If we think about stop smoking scientifically, at first, we must know all the adverse effects of smoking. The decision to stop smoking is the next step. You must always remember there are no safe tobacco products.

The tips to stop smoking include:

• Set a stress free date for stopping
• Find a partner who may be a friend, relative or colleague for motivation and support
• Inform all so that nobody offers you a cigarette
• Make a plan for deep breathing exercise or other physical activities; consult with your doctor. Exercises give you more energy and help to reduce stress
• Healthy food and consult with your doctor or dietician about the possible weight gain also
• Avoid the triggers to smoke. They are stress, after a meal, after a coffee or after a drink. You must decide how you deal with the triggers.
• Very dangerous are the cravings which can last for 3 to 5 minutes. Deep breathing, a walk, your music or a telephone call to somebody can help to overcome the cravings. If possible avoid chips, other snacks and chocolates or take in small quantities.
• Everyday be proud of you and this gives you positive energy to master this.
• You must be in a position to manage the nicotine withdrawal symptoms. There are few helps for that – nicotine nasal sprays, nicotine inhalers, nicotine patches and nicotine gum.

Other therapy forms like psychological therapy may also be useful. The first fourteen days are very difficult and here you may need help. The risk of relapsing is the first three months after stopping. But with a strong will you can stop completely. It takes ten years for your body to recover completely from the effects of smoking. So stop smoking now.