Quitting smoking is never easy, especially when you have been smoking for more than 30 years. But King Khan did it! Shahrukh KhanThe man who was once a chain smoker recently revealed that he has finally quit smoking. The actor celebrated his 59th birthday on November 2 at an event organized by his fan club in Bandra. In a video of the event shared by his fan club on “It won’t hurt that much, but I am still feeling it (side effects), Inshallah, this too will be fine.”

Tobacco use remains one of the leading causes of death globally, contributing to cardiovascular diseases, respiratory diseases, and various forms of cancer. According to the World Health Organization (WHO), tobacco causes more than 80 lakh deaths every year, of which more than 70 lakh deaths are directly attributable to tobacco use. Meanwhile, about 1.2 million non-smokers are exposed to second-hand smoke.

Therefore, it is essential to quit smoking and live a healthy lifestyle as it can have a serious impact on your overall health. Here we have listed some common health problems that you may face if you don’t stop now:

Smoking damages the lungs and airways, leading to conditions such as chronic bronchitis, emphysema and chronic obstructive pulmonary disease (COPD). This reduces lung capacity, causing shortness of breath and a persistent cough.

Smoking increases blood pressure and promotes plaque build-up in the arteries, increasing the risk of heart attack, stroke and heart disease. Smokers have a much higher risk of heart problems than non-smokers.

Tobacco smoke contains carcinogens that increase the risk of many cancers, especially cancers of the lung, throat, mouth, and esophagus. Smoking is one of the leading causes of lung cancer globally.

Smoking weakens immune defenses, making the body more susceptible to infection and delaying recovery from illnesses and injuries.

The toxins present in cigarette smoke damage the elasticity of the skin, leading to wrinkles and premature aging. It also reduces blood flow, leaving the skin dull and dehydrated.

Smoking affects fertility in both men and women, increasing the risk of pregnancy complications, birth defects, and early menopause.

Smoking reduces bone density, increasing the risk of osteoporosis and fractures, especially in older adults.

Quitting smoking can be challenging, but it can be achieved with the right strategies. Here are some effective tips to help you quit:

Choose a specific day to quit smoking and prepare for it. Having a target date can help reinforce your commitment.

Identify situations, people, or emotions that cause you to crave a cigarette. Whether it’s stress, social situations, or certain routines, identifying triggers can help you prepare for and avoid them.

Talk to family and friends, or join a support group. Sharing your goal with others can provide encouragement and accountability, making the journey less isolating.

Nicotine patches, gum, and lozenges can help manage withdrawal symptoms by gradually reducing nicotine dependence. These options can make the transition to a smoke-free life easier.

Many people smoke to cope with stress. Instead of smoking, try healthy ways to relax, such as deep breathing, meditation, exercise, or spending time on a hobby.

Physical activity can reduce nicotine cravings and withdrawal symptoms. Exercise increases endorphins, which improve mood and distract from the urge to smoke.

Write down the health benefits of quitting smoking, such as improved lung function, better skin, and reduced risk of heart disease. Reminding yourself of these can strengthen your motivation.

In addition, WHO has taken a step forward in the global fight against tobacco addiction by releasing its own guidelines designed to help smokers reduce and ultimately quit tobacco use.

-Combining pharmacotherapy with behavioral interventions significantly increases the chances of successful quitting.

-Countries are encouraged to offer these treatments at low or no cost, especially in low- and middle-income areas.

– Varenicline: A prescription medicine that helps reduce cravings and withdrawal symptoms.

– Nicotine replacement therapy (NRT): This includes products such as nicotine gum and patches that deliver controlled doses of nicotine to reduce withdrawal symptoms.

– Bupropion: An antidepressant that has been found to be effective in helping people quit smoking.

– Cytisine: A plant-based alkaloid that is used in some countries as a smoking cessation aid.

– In 2023, WHO launches a prequalification process to increase global access to recommended tobacco cessation medicines.

– In April 2024, Kenview’s nicotine gum and patch became the first WHO-prequalified NRT product, an important step towards improving access to effective treatment.

– Brief health worker counselling: Short sessions (30 seconds to 3 minutes) provided regularly in health care settings.

– Intensive Behavioral Support: More comprehensive support options, including individual, group or phone counseling for those seeking additional assistance.

– Digital interventions: The use of text messaging, smartphone apps, and Internet programs as adjunctive or self-management tools to support quitting efforts.

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