Here are 10 ways to help you resist the urge to smoke or use tobacco when a tobacco craving strikes. Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense cravings. These short-acting therapies are generally safe to use in combination with long-acting nicotine patches or one of the non-nicotine medications.
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Electronic cigarettes have had a lot of attention recently as an alternative to smoking traditional cigarettes. However, more studies are needed to determine the effectiveness of electronic cigarettes for smoking cessation and the long-term safety of these devices. Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee.
Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco. Don't set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than smoking. If you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes — and then do something to distract yourself for that period of time. Try going to a public, smoke-free zone. These simple tricks may be enough to derail your tobacco craving.
Give your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds — something crunchy and satisfying. You might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into believing that you can stop there. More often than not, having just one leads to another— and you may end up using tobacco again.
Physical activity can help distract you from tobacco cravings and reduce their intensity. Even short burst of physical activity — such as running up and down the stairs a few times — can make a tobacco craving go away.
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Get out for a walk or jog. If you're stuck at home or the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If physical activity doesn't interest you, try prayer, needlework, woodwork or journaling. Or do chores for distraction, such as vacuuming or filing paperwork. Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.
Touch base with a family member, friend or support group member for help in your effort to resist a tobacco craving. Chat on the phone, go for a walk together, share a few laughs, or get together to commiserate about your cravings. Join an online stop-smoking program. As cigarette smoking has fallen in the United States and Europe thanks to public health laws and liability lawsuits, global tobacco companies have increasingly turned to developing markets to expand their business.
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Tobacco companies naturally want to make sure they can protect and expand their businesses in those markets, especially among women, who have much lower smoking rates than women in wealthier countries. Until the late s, the US government was keen to help American tobacco companies accomplish this end, threatening trade fights with Japan, Thailand, Taiwan and South Korea unless they opened their borders to US cigarettes and their sophisticated marketing campaigns.
A government study found that in the year after US companies entered South Korean markets, smoking among teenagers surged, especially among young women, where the share of smokers increased from 1. Public health and development organizations decry the expansion of smoking in these countries, fearful not just about the death rate—the World Health Organization estimates that one billion people will die from smoking this century—but also the secondary costs.
Those include money spent by the malnourished and poor on cigarettes rather than staples, agricultural labor diverted to inefficient tobacco farming rather than food or other enterprise, and the costs of health care for the myriad ailments associated with cigarette smoking and second-hand smoke.
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The face of these fears is a chain-smoking Indonesian toddler :. Absent state intervention on their behalf, tobacco companies found a new way to fight efforts to regulate tobacco marketing. Arsenic is used to preserve wood.
Some arsenic compounds have been linked to cancer of the lung, skin, liver, and bladder. Benzene is used to manufacture other chemicals. It can cause cancer, particularly leukemia, in humans. Cadmium is a metal used to make batteries. Cadmium and cadmium compounds can cause lung cancer and have been associated with kidney and prostate cancer. Chromium VI is used to make alloy metals, paint and dyes. Chromium VI compounds cause lung cancer and have been associated with cancer of the nose and nasal sinuses. Formaldehyde is used to make other chemicals and resins.
It is also used as a preservative. Formaldehyde causes leukemia and cancer in respiratory tissues. Polonium is a radioactive element that has been shown to cause cancer in animals.
Quitting smoking: 10 ways to resist tobacco cravings
Tar is not one single chemical, instead it describes several chemicals that are in tobacco smoke. It leaves a sticky, brown residue on your lungs, teeth and fingernails. The bottom line Cigarettes, e-cigarettes and tobacco products contain many dangerous toxins. Last Reviewed: Feb 17, First Name required First Name Required.
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