India has one of the highest tobacco users in the world both in number and relative share. According to World Health Organization (WHO), nearly 6 million deaths occur every year due to tobacco use. This may escalate to 8 million deaths a year by 2030.
Be it male or female, rich or poor, urban or rural population, tobacco consumption is found everywhere & in various forms. Foreign countries have various institutions that help in quitting tobacco, which are found very rare in India.
Smoking of cigarettes and beedis is one form of tobacco use which leads to lung cancer, chronic respiratory diseases, cardiovascular disease.
smokeless tobacco use consists of chewing pan , chewing gutkha or pan masala , and misri which is known to cause cancer of the head and neck, oesophagus and pancreas and many oral diseases.
Nicotine, an addictive substance in tobacco makes individuals experience symptoms like
- decreases appetite
- boost mood
- increase activity in intestine
- increase B.P & heart rate
- increase sweating, nausea, diarrhoea
- stimulate memory & alertness.
There are various reasons for tobacco consumption. College going youngsters smoke because of fashion trend and urge to look slim. Even if it makes slim it is muscle that is lost not the fat. Making yourself look fashionable and slim at the cost of your health is not worth it, don’t you think?
Individuals from Corporate sector, business sector, workers consume tobacco to relieve mental stress. While tobacco consumption actually puts your internal body at stress by increasing stress hormones.
Given below are few ways to help quit tobacco:
1. Nicotine replacement therapies like prescription nicotine in nasal spray, nicotine patches, gum and lozenges, prescription of medications.
2. Physical activity can help one distract from tobacco cravings and reduce their frequency
3. Identifying tobacco triggering place, situation and create a plan to avoid it or get through it without using tobacco. To set up some tricks that will help in delaying and controlling tobacco craving.
For Eg:- Plan to avoid consuming tobacco by either playing games on your phone or by indulging into some form of physical activity like walking, stair climbing, etc.
4. Food substitutes for tobacco includes chewing of some food stuffs like carrots, radish, roasted chana, sprouted moong, almond, walnuts, flax seeds (without roasting), fennel seeds (saunf) which will help in suppressing the urges for having tobacco and will supply antioxidants, vitamins, minerals, proteins that will help in recovering the losses that has happened through tobacco consumption.
5. Practising relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualisation, massage or listening to calming music helps in reducing stress levels.
Quit tobacco, Save life!