10 million people a year will die from smoking by 2030, don't be one of them

Quit Smoking Now...

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Table of Contents

Smoking Statistics..................................................................................................................5
Smoking statistics by number............................................................................................5
Statistics about diseases related to smoking....................................................................5
Smoking statistics by age..................................................................................................6
Smoking statistics among adolescents..............................................................................6
Psychiatric patient smokers...............................................................................................7
Smoking statistics by cost..................................................................................................7
Death and smoking............................................................................................................8
The Truth About Cigarettes....................................................................................................9
The hidden truth about cigarettes......................................................................................9
So what’s really in them?...................................................................................................9
Nicotine is bad enough as it is.........................................................................................11
Aren’t light cigarettes healthier?.......................................................................................11
The truth exposed............................................................................................................12
The Dangers of Secondhand Smoke...................................................................................13
Just what is secondhand smoke?....................................................................................13
How do you measure someone’s exposure to secondhand smoke?..............................13
What chemicals are in secondhand smoke?...................................................................13
Can we be certain that secondhand smoke causes cancer and other health issues?...14
Why are children more susceptible to these risks?.........................................................14
How much secondhand smoke is safe?..........................................................................15
How have many responded to this?................................................................................15
What will you do?.............................................................................................................16
You Can Quit Smoking.........................................................................................................17
Get up and exercise!........................................................................................................17
Drink water and plenty of it..............................................................................................18
Eating right.......................................................................................................................19
Keep busy........................................................................................................................20
Easy Tips to Quit Smoking...................................................................................................21
Stop “trying”.....................................................................................................................21
Why are you doing this?..................................................................................................21
How much will you save?................................................................................................22
Get some support............................................................................................................23
Find some substitutes......................................................................................................23
Just do it...........................................................................................................................24

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Smoking Statistics
Do you smoke?

Does everyone you know smoke?

What about your friends and family – how many of them smoke? Your spouse, your
parents, even your own children?

What about co-workers and other friends? If you added up all the people in your life that
you know who smoke, how would those numbers look?

Just counting the people you know is not enough to give you an accurate picture of the toll
that smoking takes on the American public in terms of health problems and the monetary
cost.

Smoking statistics by number

According to government statistics, smoking has declined a bit over the past few years, but
only by a small amount.

Consider the percentages of persons over the age of 18 who smoke, by year:

Yr. 1965 1974 1979 1985 1990 1995 2000 2003

% 41.9 37.0 33.3 29.9 25.3 24.6 23.1 21.5

So from 1965 to 2003, the percent of smokers was almost cut in half.

However, in 2003 there was still 21.5% of the population that continued to smoke – this
means more than one in every five individuals smokes.

Statistics about diseases related to smoking

Sure, everyone links lung cancer to smoking, but what about other serious health risks?
How do their numbers stack up when it comes to smokers?

Heavy smokers have a laryngeal cancer mortality risk 20 to 30 times greater than that of
non-smokers. In men, approximately 57% of cancers of the oral cavity and pharynx, 54%
of cancers of the oesophagus and 73% of cancers of the larynx can be attributed to
smoking.

Forty-three percent of male and 36% of female bladder cancers can be attributed to
smoking.

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Cigarette smoking is at least a contributory factor and possibly a causal factor in

development of cancers of the parenchyma and pelvis of the kidney.

It is estimated that 24% of pancreatic cancer in males and 19% in females is attributable to
smoking.

It is estimated that 14% of stomach cancer in men and 11% in women can be attributed to
smoking.

Women who smoke cigarettes have a greater risk of developing cancers of the cervix and
vulva.

It is estimated that 30% of cancers of the penis are caused by cigarette smoking.

Overall, 48% of anal cancer in males and 41% in females is caused by smoking.

Since the mid 1980s, research has increasingly linked smoking with certain types of
leukaemia.

Research is increasingly suggesting that smoking may be an independent risk factor for
liver cancer.

Although smoking has not been shown to be responsible for the development of prostate
cancer, smokers may be at greater risk for more aggressive disease, or cancer that
advances more rapidly. A recent study found higher death rates from prostate cancer in
current cigarette smokers.

Smoking statistics by age

Each day, nearly 6,000 children under 18 years of age start smoking; of these, nearly
2,000 will become regular smokers. That is almost 800,000 annually.

Approximately 90 percent of smokers begin smoking before the age of 21. According to
the latest smoking statistics in 2001, a national survey of high school students revealed
that the overall prevalence of current cigarette use was 28 percent. Nearly 20 percent of
12th graders, 12 percent of 10th graders and 5.5 percent of 8th graders smoke cigarettes
daily.

Smoking statistics among adolescents

It is estimated that at least 4.5 million U.S. adolescents are cigarette smokers; that’s the
equivalent of the population of the state of Alabama. If current tobacco use patterns
persist, an estimated 6.4 million children will die prematurely from a smoking-related
disease. Adolescents who smoke regularly can have just as hard a time quitting as long-
time smokers.

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Of adolescents who have smoked at least 100 cigarettes in their lifetime, most of them
report that they would like to quit, but are not able to do so. And smoking statistics have
proven that cigarette advertisements tend to emphasize youthful vigour, sexual attraction
and independence themes, which appeal to teenagers and young adults struggling with
these issues.

These smoking statistics do not just affect smoking alone. Tobacco use in adolescence is
associated with a range of health-compromising behaviours, including being involved in
fights, carrying weapons, engaging in high-risk sexual behaviour and using alcohol and
other drugs.

Scientific research and data should always be used to better one’s behaviour as one
increases in knowledge, however, smoking statistics bear out that this just isn’t happening
with today’s adolescents. Despite all our research and knowledge, they still continue to
smoke every year, and suffer the consequences of that decision to smoke every year as
well.

Psychiatric patient smokers

50% of all psychiatric outpatients smoke.

90% of schizophrenic patients smoke.

70% of manic-depressive patients smoke.

90% of alcoholics smoke.

Smoking statistics by cost

Cigarette smoking is also one of the most costly habits a person can have, and there are
many online calculators to show you just how much you spend per day, per week, and per
year on smoking.

For example, notice the following numbers, assuming that cigarettes are $3.50 per pack
(U.S. dollars):

If you smoke half a pack (6 cigarettes) per day, you will spend $7.35 per week, $31.50 per
month, and $383.25 per year on cigarettes.

If you smoke a full pack (12 cigarettes) per day, you will spend $14.70 per week, $62.10
per month, and $766.50 per year.

If you smoke two packs (24 cigarettes) per day, you will spend $29.40 per week, $125.10
per month, and $1,532.10 per year.

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The cost in the United Kingdom is even more exorbitant, with a packet of 20 cigarettes
now costing an average of £5.23 (over $10).

If you smoke half a pack (10 cigarettes) per day, you will spend £18.30 per week, £73.20
per month, and £878.40 per year on cigarettes.

If you smoke a full pack (20 cigarettes) per day, you will spend £36.61 per week, £146.44
per month, and £1,757.28 per year.

If you smoke two packs (40 cigarettes) per day, you will spend £73.22 per week, £292.88
per month, and £3,514.56 per year.

This cost is just for the cigarettes by themselves. It does not include the added health and
medical costs that ones have when they smoke. More frequent trips to the doctor’s office
for chronic lung and other respiratory ailments, cough, skin rashes due to dehydrations,
asthma treatment, and many other factors mean that there is much more out of pocket
spending for cigarette smoking than just the cost for a pack of smokes.

And what’s worse – imagine adding this up if there are two smokers in the house! If you
and your spouse both smoke a pack of cigarettes a day, that’s over one thousand, five
hundred dollars that the family’s budget is being spend on cigarettes. One thousand, five
hundred dollars! Three thousand dollars every other year is being sent up in smoke in
your family.

Death and smoking

Tobacco-related deaths are expected to double to 10 million a year by 2030, with most
fatalities in developing countries, a senior World Lung Foundation (WLF) official said in
November of 2007.

The official was quoted as saying that while cigarette markets were getting smaller in
advanced economies, the opposite was true for developing states, where the number of
smokers and the volume each consumes is growing.

“I think it's important not to get into competitive deaths, but there's about 3 million TB
deaths a year, whereas there are 5 million deaths a year from tobacco and these are going
up,” she told Reuters in an interview.

Interesting how people cry out for cures for diseases such as tuberculosis when there is
something killing many more people every year, from a cause that they themselves can
control!

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The Truth About Cigarettes

Many people assume that cigarettes are nothing more than rolled tobacco in a slight piece
of paper. They have a hard time understanding just why it is that smoking is so very
harmful to them – after all, they burn candles without a problem, people have fireplaces in
their homes without warnings from the Surgeon General, and of course fire has been so
important for cooking food for generations.

So why all the hype and hullabaloo about smoking? What is it about this small piece of a
burning leaf that makes it so terribly taboo?

The real truth about smoking is that cigarettes are much, much more than just rolled
tobacco. If that was all they were, they may very well be much less dangerous than they
are. But cigarettes actually contain many more ingredients than that.

What is so sad and shocking about the ingredients in cigarettes is that most smokers
aren’t even aware of it. They simply continue to smoke on, thinking that there is nothing in
them other than that burning leaf to hurt them. However, if most smokers really knew the
truth about the ingredients in cigarettes – not to mention how they got there – they would
probably be shocked!

The hidden truth about cigarettes

When tobacco companies first came into existence and decided that mass marketing
cigarettes was a good idea, they needed a way to make sure that people continued to buy
their products. After all, people had been hand-rolling their own cigarettes for generations,
so there had to be a way for these cigarette manufacturers to make their products more
special, more appealing to the consumer, in order for them to stay in business.

And to do that, tobacco companies decided to slip in some extra ingredients that would not
only make their cigarettes taste better than anything people made at home, they were also
meant to be more addictive.

That’s right, people are addicted to cigarettes not because of the tobacco itself, but
because of the special ingredients that were purposely added by the tobacco companies
to make them so.

So what’s really in them?

There are actually over 599 additives to cigarettes! If that weren’t bad enough, because
the cigarette is actually burned and burning changes the chemical compound of any
substance, there are over 4,000 chemical compounds that are created by cigarette
smoking.

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Carbon monoxide, nitrogen oxides, hydrogen cyanide, formaldehyde, and ammonia are all
present in cigarette smoke. Forty-three known carcinogens (cancer-causing agents) are in
mainstream smoke, passive or secondhand smoke, or both.

Notice how many of the ingredients in cigarettes are used to make other common
household objects:

Mothballs contain naphthalenes, also found in cigarettes. This proven poison causes
reproductive and brain breakdown.

The cadmium in batteries is extremely poisonous when found in cigarettes and results in
kidney damage.

Tar is an ingredient found in roads and tires as well as cigarettes. A two pack a day
smoker inhales one gram of tar a day. That is a quart of thick, gooey tar inhaled a year.

The toluene in glue and cigarettes is a toxic substance that produces euphoria and
irritation of the air ways and lungs. This is the same substance that people crave when
they sniff glue to get an artificial high; it is just as damaging as other illegal narcotics.

The arsenic used to kill rats is also found in cigarettes. It causes irritated lungs, abnormal
heart beat, and a score of other symptoms. Arsenic is often used as a slow poison; in
small doses it will affect virtually every major part of your body’s system, and will
eventually kill you over time.

Acetone is an ingredient found in nail polish remover as well as cigarettes. It is a harsh

chemical which irritates your lungs and can lead to cancer. When persons work in a nail
salon, they are instructed to wear surgical type masks to protect them from the fumes;
smokers purposely ingest this substance!

The toxic phenol found in plastics and cigarettes can cause kidney and liver damage and
reduced blood pressure, resulting in severe sickness and possibly death.

The ammonia in bleach speeds the delivery of nicotine to smokers and changes the
reading of tar in cigarettes, making it seem lower. Ammonia is a highly toxic substance;
even its fumes can irritate the skin, the eyes, the mucus membranes, the throat, and all
parts of your respiratory system. Ammonia fumes can also render one blind if they are
strong enough.

So ask yourself, do you care to inhale the same ingredients found in nail polish remover,
melted plastic, rat poison, batteries, and mothballs? And yet those are the same
ingredients in every cigarette, not to mention tar, ammonia, nicotine, and other poisons. If
your child were ingesting these ingredients, would you not be outraged? Would you not
call for a ban on this product, and want to sue someone immediately?

Most of the chemicals inhaled in cigarette smoke stay in the lungs. The more you inhale,
the better it feels—and the greater the damage to your lungs.

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Nicotine is bad enough as it is

Nicotine is an alkaloid found in the nightshade family of plants; nightshade of course is

poisonous to humans. It acts as a stimulant and is the main reason why smokers become
addicted to cigarettes – there is actually a “high” that’s experienced when one smokes
because of the nicotine.

According to the American Heart Association, "Nicotine addiction has historically been one
of the hardest addictions to break." The pharmacological and behavioral characteristics
that determine tobacco addiction are similar to those that determine addiction to drugs
such as heroin and cocaine.

Nicotine in small doses acts as a stimulant to the brain. In large doses, it's a depressant,
inhibiting the flow of signals between nerve cells. In even larger doses, it's a lethal poison,
affecting the heart, blood vessels, and hormones. Nicotine in the bloodstream acts to
make the smoker feel calm.

Nicotine is extremely dangerous because of how quickly it’s absorbed in the bloodstream.
As nicotine enters the body, it is distributed quickly through the bloodstream and can cross
the blood-brain barrier. On average it takes about seven seconds for the substance to
reach the brain when inhaled. Nicotine causes an adrenaline rush, and affects the heart
rate, blood pressure, and pulse of its users.

Nicotine's mood-altering effects are also well documented. After the initial adrenaline rush,
users report a feeling of relaxation and calm. It then reduces the appetite and raises the
metabolism, causing some to lose weight when smoking, another reason why they
become hooked.

However, all of these properties of nicotine are similar to the properties of many illegal
narcotics. There is no health benefit to nicotine regardless of the feelings it produces in
the user. The so-called “high” one experiences is artificial and temporary.

Additionally, the addictive properties of nicotine are extremely dangerous. Modern

research shows that nicotine acts on the brain to produce a number of effects.
Specifically, its addictive nature has been found to show that nicotine activates reward
pathways—the circuitry within the brain that regulates feelings of pleasure and euphoria.

By “rewarding” the user, nicotine then makes them addicted to this feeling or sensation.
That temporary high creates a craving for that experience again, much like someone
coming down from the high of any other illegal narcotic. The brain’s ability to produce
these reward pathways on its own is compromised each time it is created in an artificial
way, causing the user to become hooked on that artificial substance.

Aren’t light cigarettes healthier?

Many people believe this thought, that light or ultra-light cigarettes are somehow healthier

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or that they contain less toxic ingredients, the way light beer contains less alcohol.

This actually isn’t true at all. In 2005, a federal judge ruled that cigarette companies were
no longer able to use the terms “light” or “ultra-light” on cigarettes that were basically the
same ingredients as regular cigarettes.

For many so-called “light” cigarettes, the amount of addictive nicotine was found to be the
same, it was simply a reduction in tar that caused them to be labeled as such. While tar is
one of the worst ingredients found in cigarettes, it’s certainly not the only toxic substance.
The addictive, poisonous nicotine and other toxins were still present, at much the same
levels.

The truth exposed

Many cigarette manufacturers balked at having to list their ingredients of their cigarettes,
the way most junk food manufacturers were hesitant as well. When it was revealed all the
toxic substances they had added to this product, the truth of their cover-up was exposed.

But again, most smokers don’t know – or don’t want to know – the truth about what’s in
cigarettes. However, just refusing to acknowledge the fact of how dangerous they are
doesn’t make them any less so.

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The Dangers of Secondhand Smoke

For decades the dangers of secondhand or passive smoking was downplayed by the
tobacco industry, who often acted as if there was no real danger in the cigarettes
themselves, much less the smoke they created.

But of course there has been much news lately about the dangers of secondhand smoke
to all of those who are in close contact with smokers, whether at home, at work, or even in
public places such as restaurants and bars. Many places have even banned smoking
from these places.

Is secondhand smoke that dangerous? What is the latest research on its effects on those
exposed to it? Is it all just hype?

Note what the U.S. government has to say about the matter:

Just what is secondhand smoke?

Secondhand smoke (also called environmental tobacco smoke) is the combination of

sidestream smoke (the smoke given off by the burning end of a tobacco product) and
mainstream smoke (the smoke exhaled by the smoker).

Exposure to these forms of secondhand smoke is also called involuntary smoking or

passive smoking.

How do you measure someone’s exposure to secondhand smoke?

There are actually tests done on the indoor air quality of those who live or work in areas
where there is secondhand smoke. This type of testing includes measuring the levels of
cotinine, which is a byproduct of nicotine.

In non-smokers exposed to secondhand smoke, there are also tests done on their blood,
saliva, and urine. Products produced by the cigarettes, including nicotine, cotinine, carbon
monoxide, and other toxins have been found in record levels in those exposed to
secondhand smoke.

What chemicals are in secondhand smoke?

There are more than 4,000 chemicals that have been identified in secondhand smoke; 250
are known to be harmful, and 50 are known to cause cancer.

These chemicals include:

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arsenic (a heavy metal toxin)

benzene (a chemical found in gasoline)
beryllium (a toxic metal)
cadmium (a metal used in batteries)
chromium (a metallic element)
ethylene oxide (a chemical used to sterilize medical devices)
nickel (a metallic element)
polonium–210 (a chemical element that gives off radiation)
vinyl chloride (a toxic substance used in plastics manufacture)

Can we be certain that secondhand smoke causes cancer and other

health issues?

The U.S. Environmental Protection Agency (EPA), the U.S. National Toxicology Program
(NTP), the U.S. Surgeon General, and the International Agency for Research on Cancer
(IARC) have classified secondhand smoke as a known human carcinogen (cancer-causing
agent).

It is believed that approximately 3,000 lung cancer deaths occur each year among adult
nonsmokers in the United States as a result of exposure to secondhand smoke. The
Surgeon General estimates that living with a smoker increases a nonsmoker’s chances of
developing lung cancer by 20-30%.

Some research suggests that secondhand smoke may increase the risk of breast cancer,
nasal sinus cavity cancer, and nasopharyngeal cancer in adults, and leukemia, lymphoma,
and brain tumours in children.

Exposure to secondhand smoke irritates the lungs, eyes, nose, throat, and other parts of
the body. It is easily absorbed through the skin and into a person’s bloodstream.

Because of its affect on blood, it increases a person’s chance for heart disease, heart
attack, and stroke by 25-30%.

In the United States, secondhand smoke is thought to cause about 46,000 heart disease
deaths each year.

Why are children more susceptible to these risks?

Anyone whose body is still developing is at higher risk for damage due to virtually any
reason. A child’s lungs, heart, and other vital organs are not yet strong enough to filter out
the toxins contained in secondhand smoke. An adult’s lungs are not either, but a child’s
still growing system is all the more vulnerable.

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This is especially true for children who are prone to asthma, allergies, or other respiratory
diseases.

Children exposed to secondhand smoke are at an increased risk of sudden infant death
syndrome (SIDS), ear infections, colds, pneumonia, bronchitis, and more severe asthma.
Being exposed to secondhand smoke slows the growth of children’s lungs and can cause
them to cough, wheeze, and feel breathless.

The problem for children also is that they often have no choice when it comes to their
exposure. A child often cannot just step outside when he or she is feeling sick from
secondhand smoke, and they certainly cannot insist that mom or dad extinguish their
cigarette the way another adult can.

Being in a car is one of the worst places for secondhand smoke, as a car with all its
windows closed gives the smoke no place to escape. A child riding in the car with a
smoking parent or other adult is getting virtually no fresh air for their tiny lungs.

How much secondhand smoke is safe?

According to all research and studies, there is no such thing as a “safe” level of
secondhand smoke. The level of toxins and carcinogens in cigarettes are too high for any
body to filter away, and this is true for secondhand smoke as well.

The only way to fully protect nonsmokers from secondhand smoke exposure is to
completely eliminate smoking in indoor spaces. Separating smokers from nonsmokers,
cleaning the air, and ventilating buildings cannot completely eliminate secondhand smoke
exposure. Smoke from cigarettes and that which smokers exhale is too fine for it to be
swept away completely; even when smoke is in the air of open spaces it can still be found
in trace amounts.

This is also true of secondhand smoke from so-called “light” or “ultra-light” cigarettes.
These cigarettes usually have no less nicotine and other toxins; they may have a reduced
amount of tar, but this effect is negligible on the safety of the cigarettes and the
subsequent passive smoking.

How have many responded to this?

You’ve probably noticed it yourself – more and more bars, restaurants, even nightclubs are
now smoke-free, or are offering a large portion of their buildings for non-smokers. There is
virtually no workplace you can be in today where you are allowed to smoke indoors, and
most places even make smokers stand several feet away from the buildings and
entrances.

Many state and local governments have passed laws prohibiting smoking in public facilities
such as schools, hospitals, airports, and bus terminals. To highlight the significant risk

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from secondhand smoke exposure, the National Cancer Institute, a component of the
National Institutes of Health, holds meetings and conferences in states, counties, cities, or
towns that are smoke free, unless certain circumstances justify an exception to this policy.

Internationally, several nations, including France, Ireland, New Zealand, Norway, and
Uruguay, require all workplaces, including bars and restaurants, to be smoke free.

What will you do?

If there were a predator in your child’s school or neighborhood, you would no doubt
respond quickly and probably angrily to remove that person. If your child’s school
contained lead paint or asbestos, you would demand it be removed immediately.

But some parent’s concern sadly falls short when it comes to their child’s exposure to
secondhand smoke. They rarely think of the effects of their smoking on their child’s
growing and developing lungs and other systems, and of what it does to a child to smoke
in a closed-up car.

So, what will you do? How will you respond to this imminent danger that you yourself are
presenting?

If there is no other reason for you to quit smoking, then the damage being done to your
child – the serious, life-threatening damage – should be enough to motivate you to decide
that it’s time to quit!

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You Can Quit Smoking

Just tell me how to quit smoking!

If you’re a smoker looking to quit, chances are you’ve wanted to scream that phrase from
the top of your lungs at one time or another. Wanting to quit is probably as strong as your
desire to smoke.

Everyone knows the dangers of smoking. Health problems include not just lung cancer
but cancer of the mouth, the throat, the tongue, the larynx (voice box), bladder cancer, liver
cancer, emphysema, bronchitis, asthma, chronic cough, and even infertility. And these are
just the health problems that people know about today. Every day with every new
scientific study and bit of research, we are finding out more and more ways that smoking
affects the systems of not just the smokers but of those around him or her as well.

And the cost! A smoker who goes through a pack of cigarettes a day is spending over
$700 per year on cigarettes. Seven hundred dollars! Look at your chequebook right now
and figure out whether or not you’d like to have an additional $700 on that bottom line.
Chances are your answer is a loud and resounding yes! Seven hundred dollars is a
month’s apartment rent, two or three car payments, a couple of month’s worth of groceries,
a year’s worth of cable, or a nice flat-screen television with built-in DVD player. Or imagine
what that $700 could buy you – a nice weekend away, a new guitar, whatever it is that
you’re interested in.

So now that you’ve decided it’s time to quit, what do you do? Do you need medical
intervention? How about a hypnotherapist? Are these your only choices?

In reality, there are some natural ways that you can help yourself to stop smoking, and
these methods don’t need pills or patches or drugs or hypnotism or anything else.

So what are they?

Get up and exercise!

How often do heavy smokers exercise? Chances are it’s not a lot. Smoking has such a
terrible effect on lung capacity that many smokers are winded after a simple game of
bowling.

Running a marathon or jogging is typically out of the question for most smokers. So,
because of that, they are often tied to the couch and lead very sedentary lives.

Regular exercise for most smokers has become a thing of the past. Sure, some might try
to still remain active, maybe they’re hesitant to give up their regular biking or hiking or pick-
up basketball game with the guys, but chances are, the more you smoke, the less you’ve
exercised.

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How does physical activity help with someone who wants to quit smoking? Quit simply,
one of the reasons that many go through withdrawal symptoms is because that nicotine
remains in the bloodstream for months after your last cigarette. And that nicotine is what
causes someone to be addicted to smoking. The more you have it, the more your body
becomes used to it, so the more it wants.

The quicker you can get that nicotine out of your system, the quicker you’ll get over your
cravings for cigarettes. Regular exercise causes your blood to circulate more as your
heart beats faster every minute, thereby causing fresh blood to get through your system as
quickly as possible.

Freshly filtered blood serves your body in many ways. It helps to repair damaged cells in
every part of your body. It brings nutrients to these cells as well. Additionally, that blood
that is flowing back to your heart and lungs is taking away damaged cells and other
“waste” or unnatural products, and this includes that dangerous nicotine.

When your blood is circulating like this it also helps to energize you as well, meaning that
the more you exercise, the more energy you get, not less. Some people are confused by
this point, thinking that because they are so tired and exhausted after a good workout that
this means they’ll feel this way all through the day. This is actually not true; that tired
feeling is just temporary, as you’ll feel even more energy when you exercise.

Drink water and plenty of it

Another easy and natural way to help you quit smoking is to keep yourself plenty hydrated.

It’s thought that about 80-90% of the American public is actually very dehydrated. One of
the reasons for this is because many of us drink heavily caffeinated beverages such as
coffee, tea, cola, and the like. Caffeine is actually a diuretic meaning it causes you to lose
water instead of retain it. Caffeine also dries out your skin, hair, nails, and eyes and can
lead to sensitivities such as rashes and dry spots.

When someone is dehydrated they are usually tired and sluggish. The body is made up of
mostly water, so not having enough moisture in your system causes your blood to flow
much less freely.

Additionally, since much of the brain is made up of water, being dehydrated can make a
person much slower mentally. Problem solving becomes difficult, as does concentration.

But adequate water helps in quitting smoking because that water works much like that
freshly filtered blood. It works to remove toxins and poisons from your system and flushes
them out when you use the bathroom. The more water you drink, the more toxins and
unnatural substances your body can and will remove. Without enough water, those toxins
will stay in your system for much longer.

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When nicotine gets built up in your body, it can cling to virtually every part of your system,
as it enters the bloodstream and blood reaches every cell of your body. This nicotine then
also reaches all these parts of your body as well.

Water is probably the only other substance that reaches these parts too. When there is
fresh water delivered to these cells, they can use that water to get rid of those toxic
substances, including nicotine.

Not drinking enough water is a mistake that most people make, and non-smokers are no
exception. However, when you are not hydrated enough, that nicotine will stay in your
system for much longer than it needs to, again, keeping you addicted to that terrible
poison.

Eating right

People get cravings when they’re not smoking because the body wants something to
make it feel good, the way that nicotine did. Those endorphins or feel-good hormones in
the brain are released when one smokes, and the mind and body can get very used to
having those around.

Eating however also releases those chemicals, which is one of the reasons that many
people have strong food cravings when they give up smoking. Those endorphins are
released every time you snack or have a meal, and your body has been trained to crave
those.

Additionally, eating gives your hands and your mouth something to do. Now that your
hands are idle when you sit and watch television or when you’re reading a book or in any
other way relaxing, you immediately want to reach for something, anything. And with
those strong food cravings, it’s only natural that what you want to reach for is food.

There usually isn’t any way around these cravings; your brain is just going to want those
endorphins until it gets trained to wait for them to happen naturally. However, by eating
the right foods when you do get cravings, you can help those feelings go away quicker and
without that dreaded weight gain.

Have plenty of fresh fruit in the house at all times, even if this means stopping by the
supermarket on the way home from work every day. Fruit is sweet and the brain responds
to sweet things in a positive way, and additionally, fruit is made up of mostly water, so
you’re helping your body to stay hydrated as we just talked about. Instead of eating it
whole, cut it up into pieces. The chopping action keeps your hands busy, and when fruit is
bite-sized, it lasts longer.

Vegetables and dip are also popular options. Again, cut your veggies to give your hands
something to do. Chopped up vegetables also have a tendency to look like more on your
plate.

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Dips can include Ranch dressing, hummus or another bean dip, spinach dip, or something
else that you enjoy. Try peanut butter or cream cheese as well.

Salads with low-fat dressing make great meals and snacks. Again, you may need to stop
by the supermarket more often but fresh fruits and vegetables are the healthiest option for
you at any time.

Low-fat cheeses and yoghurt are also good. The protein helps fill you up. Be sure you’re
getting plenty of fibre also, which also fills you up and aids in digestion.

Keep busy

It’s commonly known that smokers tend to smoke less when they are busy and occupied,
both mentally and physically.

When you decide that you’re ready to quit smoking, you need to make sure that your
calendar is full that first week. Start now with absorbing hobbies that will occupy your mind
and keep your hands busy as well. Try knitting, sewing, needlework, gardening, engine
repair, carpentry, and virtually anything else that will get you up and active.

You don’t need to be good at any of these things to indulge. Who cares if that scarf you’re
trying to make comes out looking more like a pot holder? Or if that car engine never does
get running? That’s not the point; the point is to keep yourself active and distracted from
wanting to smoke.

You may also try some volunteer work at this time as well. Is there a soup kitchen nearby
where you can spend some hours? Usually they need people who can cook or bake, and
staying busy in the kitchen might also help you to stay away from cigarettes.

What about at your child’s school? Do they need lunch room attendants, or someone to
help with after school activities, such as tutoring, coaching, or the like?

Have you thought about taking a class at night but have put it off? Now is the perfect time
to investigate adult education offerings at the local school. Even if it’s not something that’s
going to help your career or otherwise be practical, again, this isn’t the point. The point is
to stay busy, get out of the house, and get your mind off smoking. While checking the
adult education catalogue, you might also call and see if they need instructors for a class.
Many don’t need people with degrees or special certificates, just those who have some
knowledge of a subject. Can you show people how to use the computer or certain
software such as Word or Excel? Do you know how to sell things on eBay? Are you good
at knitting or engine repair or carpentry? Again, you don’t typically need to be a teacher by
trade to spend an evening or two instructing others.

All of these tips and pointers may seem rather elementary, but it’s surprising how much
they can help when you’re ready to quit smoking and want to do so without help.
Sometimes the natural methods are the best!

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Quit Smoking Now

Easy Tips to Quit Smoking

So you’ve decided that it’s time to quit, and for you, there’s no turning back. You’ve read
all the information about the health risks – or maybe some news from your doctor is all the
information you need – and know it’s the right thing to do.

Now what?

Quitting smoking isn’t typically quick and easy, but it certainly can be quicker and easier if
you follow these simple steps to make the process much less painful for you.

Stop “trying”

So, your first step is to decide that you are now a non-smoker. This may sound silly, but
many people keep telling themselves that they’ll “try” to quit smoking, but when you say
you’re going to try something, this leaves open the option to be unsuccessful. You don’t
try to go to work in the morning, you just get up and go. You don’t try to eat dinner, you
just clean your plate. Often these things are done without even thinking about them
because we don’t consider them as something we’re going to attempt to do; we just do
them.

Smoking can be the same. You’re not going to try to stop smoking, you’re just going to be
a non-smoker. Non-smokers don’t try to not smoke, they just don’t smoke. When you stop
telling yourself that you don’t have any willpower or that you don’t have any determination,
then you’ll stop giving yourself that “out” of failing in your attempts.

Think about it now. Imagine what it means to be a non-smoker. Non-smokers don’t linger
around the cigarettes at the store, they don’t even glance at them. Non-smokers don’t
fidget for the next cigarette after dinner, they just get up and go on with their life.

Once you’ve decided that you’re not going to “try” to quit, then you’re more likely to do it.

Why are you doing this?

What are your reasons for not smoking? You may have a general idea in the back of your
mind, but it’s important to get a concrete picture in your head when you’re making the
decision to stop smoking.

Is it because of your health, the cost, or your kids? Or a combination of any of these?
Then write those things down. Spell them out.

And keep these lists in a handy place where you can see them when you’re tempted to
quit.

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Quit Smoking Now

Many smokers even have pictures of diseased lungs and other organs affected by
smoking and put these out in conspicuous places. There’s nothing more motivating to get
you to put away those cigarettes than a picture of a blackened and charred lung taped to
your bathroom mirror or refrigerator! If necessary, carry your list of reasons and your
medical pictures around in your wallet or your purse.

And when considering the health affects of smoking, why not list all the cancers that are
caused or aggravated by smoking? They include not just lung cancer, but:

Cancers of the oral cavity, oesophagus and larynx.

Cancer of the bladder.
Cancer of the kidney.
Cancer of the pancreas.
Cancer of the stomach.
Cancers of the uterine cervix and vulva.
Cancer of the penis.
Cancer of the anus.
Cancers of the blood (leukemia and multiple myeloma).
Cancer of the liver.
Prostate cancer.

Additionally, there is really no part of your respiratory system that is not affected by
smoking. Bronchitis, pneumonia, emphysema, asthma, and many other breathing and
lung ailments are brought on by smoking.

Write all these things out, and make note if you are prone to these diseases because of
genetics as well. This can be an added incentive to quit.

How much will you save?

Cigarettes cost about $3.50 per pack on average in the U.S. A pack a day will run you
$62.10 per month, and $766.50 per year.

If you normally buy your cigarettes once per week, put that money aside now in a special
savings account, or even a mayonnaise jar or piggy bank. Watch it grow each week and
each month.

Make note of what you’re going to spend your newfound savings on once it gets large
enough. Is it a flat-screen television, a new computer or printer, some furniture for the
house? Maybe a shopping spree for new clothes or accessories for the car.

By letting that money add up and increase you’ll be seeing every single day how it is that
you’re helping yourself and your pocketbook by not spending that money on cigarettes.
Don’t forget to do this every week; make it part of your grocery shopping or other routine.
When you go out or cash your weekly paycheck, you put that money in the bank.

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Quit Smoking Now

Get some support

Have you talked to your spouse, your friends, or your coworkers about your decision?

For friends and family, you may need to bring up some changes that you’re going to be
making, whether it’s sitting out the weekly poker game or no longer allowing smoking in
your own home.

For your spouse, this discussion may need some time as the two of you work out some
new arrangements when it comes to activities you both want to enjoy or other adjustments.
If he or she smokes and has chosen to continue to do so, you may need to work out some
compromises so that you can be supported in your decision but not tempted. For
example, can he or she go out on the balcony or porch for their regular smoking break
after dinner? Can they at least let you know when they want to light up so you can leave
the house or even just leave the room?

Doing this type of thing together of course is best, but don’t be surprised if he or she is
hesitant to join you.

And remember, you’re asking people for their support of your new decision, not demanding
what they’re going to do to change themselves. Remind them that any changes you need
to make are only about the smoking; you’re not “ditching” them as a friend, you’re not
suddenly too good to be around them, and so on. Make sure you’re spending time with
them as much as possible when you can, in situations where you won’t be tempted to
smoke.

Find some substitutes

Smokers actually smoke less when they are busy and distracted, so you need to make this
work to your advantage.

What will you do to keep yourself active when you’re not smoking? Are there hobbies you
can indulge in such as knitting or carpentry? Do you have your materials all lined up? If
it’s model or miniature building, do you have a spot in the den set aside?

What are you going to do to fill your time on your way to work in the morning? How about
when you want to relax and unwind after dinner, or over your morning coffee on Saturdays,
or whenever your most difficult time is? Give some thought as to what you can do to get
yourself up and away from the dinner table or you favorite recliner or wherever it is that
you’re most tempted to smoke.

Getting substitutes also means something that will take the place of smoking itself, and for
many people, this is unfortunately often food.

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Quit Smoking Now

But good food can be a good substitute for smoking. Make a list right now of all the
healthy snacks you can have instead of smoking. What kind of fruit do you like? What
about small salads? Low-fat cheese is also good, as are low-calorie bran muffins.
Oatmeal fills you up and is considered by many to be a “comfort” food, so don’t hesitate to
have some at night when you’re feeling restless and anxious.

You may even consider taking a cooking class, as this will not only teach you how to eat
right but will keep you distracted and keep your hands busy as well.

Just do it

Don’t wait for the perfect day or just the right schedule or think that you need just the right
support in place. The time to quit is now, today. Start thinking of yourself as a non-smoker
and pretty soon that’s exactly what you’ll be.

The bottom line is that quitting smoking may be difficult but there’s no reason to make it
any harder than it really is. Don’t overcomplicate the matter; just make up your mind that
this is who you want to be, and then be that person.

Quit It! Your 10-Step Master Plan to Quitting Smoking! 24

Quit Smoking Now

Finally, Discover Today How To Escape From The

Clutches Of SMOKING And Stomp Out Those Evil
Cravings Once And For All...

...Even If You've Tried Everything Known To Man

and It Has STILL Failed Miserably!

Also Revealed Inside: The Eleven (Yes, 11!) Natural Detox Cures Proven to
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Dear fellow smoker, I'm not gonna insult your intelligence for a second.

You and I both know that it's (almost!) impossible to kick the habit.

Once hooked, that's it.

No many how many times you try, or how many different times you try it (and each time
thinking that it's gonna do the trick) - sooner or later you still seem to be puffing away on
those cigs.

Even if you've dramatically cut down the amount you smoke each day...

It's ALWAYS there, isn't it?

Doesn't have to be though.

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Don't for one moment think I'm kidding.

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Quit It! Your 10-Step Master Plan to Quitting Smoking! 25

Quit Smoking Now

And after soaking in every droplet of information embedded in this letter, you'll instantly
see with your own two eyes that it is completely possible to quit smoking - without the
emotional and financial pitfalls of whatever else you've tried.

But I must warn you, (and I hate to be the one to break it to you) but, there's no such thing
as a "magic pill".

You can't just swallow something and expect never to feel those cravings again.

Unfortunately, such a thing hasn't been invented yet (but be sure as soon as it does, I'll be
the first to let you know!).

That's why unless you are serious about kicking your habit, and unless you are more-than-
willing to invest some time in order to achieve this (and it really isn't as hard as you think)
then in all honesty, nothing I can say or do will help you.

However, If You Are Determined to do Whatever it Takes to Bury Your Nicotine

Addiction 6-Feet-Under, Then Let Me Introduce You To My New Instant-Download
Book Called “Just Quit It! Your 10 Step Master Plan to Quitting Smoking”! - and
Then - Let's Take A Quick Glance At What You'll Be Learning Today:

In just minutes from now, you'll discover how this cancer-causing

habit "trail-blazed" a path across the globe invading just about
every country imaginable. Plus -- you won't believe your eyes when
you find out what continent first originated smoking

Quit It! Your 10-Step Master Plan to Quitting Smoking! 26

Quit Smoking Now

From the relentless media coverage to numerous health articles, it's a

no-brainer that smoking is one of the unhealthiest habits to pick-up --
but did you know that smoking is also the #1 Preventable Killer
worldwide? Brace yourself for the shocking realities exposed on page
22, including the cost -- in THOUSANDS -- per adult smoker in the
United States just in health-care bills alone. Also -- it's time to discover
how your smoking could slowly be killing your friends and loved ones
around you!
If you think cigarettes are just rolled-up tobacco leaves, then you
MUST flip to page 23! But sit down when you do it, because you'll be
knocked off your feet when the truth is exposed about what is REALLY
in that not-so-simple cigarette! (Here's a hint: that cigarette you
smoked the other day contained the very same lethal poison used
to kill rats!)
Everyone obviously knows that cigarettes are one of the leading
causes of lung cancer -- but are you fully aware of the untold damage
you're doing to the rest of your body each and every time you light-up?
When you turn to page 25, you'll discover how smoking may be
lethally punishing almost every major organ in your body -- along
with the embarrassing condition that is 85% more likely to occur in
smokers!
When you get your copy, flip to page 26 for an eye-opening look at
how many THOUSANDS of dollars of your hard-earned cash are
literally going up in flames, no matter if you smoke one, two, or just half
a pack of cigarettes per day -- don't throw another cent to the ruthless
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BEFORE you even think about tapping-out that cigarette for the last
time, you must accept and overcome the psychological truth
exposed on page 28. But don't worry -- with the help of this Golden
Rule strategy, overcoming the "power of the pack" will be as easy as
writing a 3-step list!
Use the proven, time-tested strategies revealed on page 30 to ensure
that your friends will become some of your strongest allies in your
battle to quit smoking -- including the secret to keeping your family
safe from the hazards of smoking, while saving your friendships with
friends who smoke at the same time.
On page 32, you'll also discover how doing a simple but effective
activity for just a few minutes a day can be like scoring a double-
knockout against your urges to smoke.
One of the biggest fears millions of would-be non-smokers have is that
their cravings for food -- and their waistline! -- will balloon when they
quit smoking. But if you flip to page 33, you'll find out about 6 "Wonder
Foods" that you can grab any moment the cravings strike -- without

Quit It! Your 10-Step Master Plan to Quitting Smoking! 27

Quit Smoking Now

having to worry about gaining an ounce of fat!

Any smoker will tell you that the mental and psychological attachments
to cigarettes create some of the hardest cravings of all to quell. After
scanning page 36, you'll arm yourself with the knowledge and
power needed to stand-up to your psychological addiction - and -
break its unrelenting hold on your life, once and for all! Also, I'll show
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cig.
When you turn to page 38, you'll unlock the secrets to harnessing the
power of mother nature as one of the most powerful tools in the "Quest
to Quit," including the 3 powerful homeopathic remedies that
improve mood, eliminate the headaches that occur when quitting
smoking, and conquer cravings -- before they even start!
If you want to reverse the severe, untold damage that smoking has
inflicted on your bodily organs, then you can't afford to miss the 11
natural detox cures revealed on page 46 that can rejuvenate your
organs and allow them to once again operate at maximum
efficiency. Also -- the foods you must avoid that can severely inhibit
your efforts to detoxify your body of nicotine and tar!
Before you step into the doctor's office smoking-cessation medicine,
educate yourself on the medical treatments that work -- and those that
do nothing but line the fat-cat pharmaceutical companies' pockets
and leave YOU craving for cigarettes! Plus -- I spill the beans on the
ONE medication that can help you quit smoking in half the time, yet
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Even some of the seemingly safest, most natural remedies can cause
one or more of the 16 symptoms exposed on page 54 - arm yourself
with the knowledge to stay safe during one of the most trying times of
your life.
When your copy arrives in your e-mail in-box, hurry to page 57 for
exclusive tactics on garnering -- and maintaining -- the support you
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ensuring spousal support to the 5 nationally-trusted support groups,
ALL the stops are pulled when it comes to teaching YOU how to
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If you're ready to save your health, money and the lives of you and
your loved ones, then the 10-Step Success Plan unveiled on page 64
will be the most important list you ever read! This fool-proof, easy-to-
follow guide is like a treasure map that contains the hidden path to the
greatest gold of all -- a smoke-less, cough-free life! By following these

Quit It! Your 10-Step Master Plan to Quitting Smoking! 28

Quit Smoking Now

10 simple steps, you're buckling into a jet-plane ("no smoking,

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scream a resounding "Wahoo!"

In fact, I've been getting a lot of emails from you asking about quick and simple "below-
the-line" ways to reverse the existing damage smoking has already done.

So without any hesitation, after some careful research and some time writing up these
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Discover the beverage you MUST drink to repair the debilitating

damage smoking has done to your circulatory system -- and to rid your
skin of that notorious "dry dune" complexion and restore it to baby-soft
smoothness!
How dipping into this special type of warm, soothing bath can
suck the harmful tar and nicotine right out of your system!
What to chew to keep your mouth "occupied" so that it will forget how
to even pronounce the word "cigarette!"
How chewing the leaves of this supermarket-available plant can
keep your breath smelling flower-fresh!

...Now If You Ask Me, There's More Valuable Information Crammed Into This
Resource That You Can Wave Your Stick At!

Quit It! Your 10-Step Master Plan to Quitting Smoking! 29

Quit Smoking Now

It's safe to say this may be on of the best resources on the net - probably THE best when
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Or "more bang for your buck" as I like to call it.

You see, there is that much solid beneficial content (not just "filler") embedded in this
manual, that if I were to divide "Stop Smoking" into two books, I have no doubt in my mind
that I'd be able to sell each book for more than your investment today.

And one day soon, I may just do that.

I'd probably make a heck of a lot more money doing so too.

But for now, you can get the FULL copy of “Just Quit It! Your 10 Step Master Plan to
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FREE Audio eBook Version!

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Quit Smoking Now

As an amazing bonus gift, you can also download this entire eBook in MP3 format
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Try the “Just Quit It! Your 10 Step Master Plan to Quitting Smoking” guide between
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Quit It! Your 10-Step Master Plan to Quitting Smoking! 31