Quitting smoking is the best investment for yourself

Author: Zhi Xiuyi, Chief Physician of Beijing Tsinghua Chang Gung Hospital affiliated to Tsinghua University

Reviewer: Zhang Yu, researcher at Chinese Center for Disease Control and Prevention

Smoking, a behavior that many people consider "mature" or "relaxed", has irreversible damage to health. According to statistics from the World Health Organization, millions of people die each year from smoking, and this number continues to grow. Smoking not only harms the health of smokers themselves, but also affects people around them through second-hand smoke and third-hand smoke. Therefore, quitting smoking is not only a personal health need, but also a manifestation of social responsibility.

Smoking, like an invisible health killer, quietly erodes people's bodies. It has many harmful effects on health, involving the respiratory system, cardiovascular system, digestive system and other areas.

First, the change in the color of a long-term smoker's lungs is an obvious sign. As the amount of smoking increases and the number of years of smoking increases, the lungs gradually change from their original pink color to dark pink or even black. This process reflects the extent to which the lung tissue is damaged by harmful substances in tobacco. In addition to the change in color, smoking also significantly reduces the elasticity of the lungs. Healthy lungs are able to fully expand and contract during breathing, but smokers' lungs have reduced elasticity, resulting in a decrease in the amount of oxygen that can be inhaled with each breath, which affects the oxygen supply to organs throughout the body. This chronic state of hypoxia can have a negative impact on the function of the heart and other important organs.

Figure 1 Original copyright image, no permission to reprint

Although imaging tests such as X-rays and CT scans cannot directly show changes in lung color, they can reveal abnormalities in lung structure and permeability. The lungs of smokers often show thickening of the texture, especially in the edge areas of the lungs. These features help distinguish heavy smokers from light smokers. In addition, lung function tests are an effective means of evaluating changes in lung elasticity. By measuring vital capacity, maximum expiratory flow rate and other indicators, the impact of smoking on respiratory function can be intuitively reflected.

Figure 2 Original copyright image, no permission to reprint

In addition, smoking is closely related to the occurrence of many cancers, such as oral cancer, laryngeal cancer, gastric cancer, etc. What is more worrying is that smoking is particularly harmful to women and can increase the risk of gynecological tumors such as cervical cancer and breast cancer.

Although the road to quitting smoking is full of challenges, it also breeds new hope. Nicotine, as the main addictive substance in tobacco, can stimulate the brain to release dopamine and produce a sense of pleasure, which is one of the important reasons why smokers find it difficult to quit. In the process of quitting smoking, smokers may experience withdrawal symptoms such as anxiety, irritability, and insomnia. These discomforts often become "stumbling blocks" on the road to quitting smoking. Successfully quitting smoking not only means getting rid of dependence on tobacco, but also means regaining health, improving the quality of life, and creating a fresher environment for family and society.

In order to quit smoking more effectively, we need to adopt scientific methods and strategies. First of all, understanding and accepting the harm of smoking is the first step to quit smoking. By reading relevant materials, consulting a doctor or joining a smoking cessation support group, you can strengthen your determination and confidence to quit smoking.

Secondly, it is crucial to develop a personalized smoking cessation plan. This includes setting clear smoking cessation goals, developing a feasible smoking cessation timetable, identifying and addressing potential smoking cessation barriers, etc. During the smoking cessation process, you can seek help and support from family, friends or professional medical institutions to jointly deal with withdrawal symptoms.

In addition, the use of alternative therapies such as nicotine replacement therapy (NRT), drug therapy or psychological counseling can also alleviate withdrawal symptoms to a certain extent and increase the success rate of quitting smoking.

It is worth noting that quitting smoking is a long process that requires continuous efforts and persistence. Even if you encounter setbacks or relapse in the early stages of quitting smoking, you should not give up easily. The important thing is to learn from failure, adjust your strategy, and start again. At the same time, maintaining a positive attitude and good living habits, such as a balanced diet, moderate exercise, and adequate sleep, are also the key to consolidating the results of quitting smoking and maintaining health.