Quit Smoking Before Smoking Quits You!

Nature gives everyone just one pair of lungs. They play a pivotal role in respiration, breathing about 18 times in a minute, every minute of everyday. Respiration rids our body of the toxic gas carbon dioxide, which is formed naturally in the body, and takes in life-giving oxygen. Once respiration is stopped, the body quickly shuts down and dies. Most people take breathing for granted and never think about it because it is done so often, involuntarily. But once a bad chest cold or lung disease develops, we are suddenly realize how precious a healthy set of lungs is. Mistreating your lungs by smoking will result in damage of the vital organs, some of which can never be reversed. By deciding not to smoke, you can protect this most important organ.

Cancer and emphysema are two of the major health risks associated with cigarette smoking. Smoking damages the genetic code of a normal cell and can lead to the development of different types of cancers. These damaged cells begin to quickly reproduce and form clumps of cells called tumors. Nutrients and energy are stolen from the rest of the body by these tumors. Some grow large enough to spread throughout the body and can block vital bodily functions. If a stop is not put to this process, death can soon follow. Contrary to popular belief, lung cancer is not the only cancer caused by smoking. New research indicates that cancers of the mouth, throat, pancreas, cervix, kidneys and bladder are linked to smoking as well. Emphysema destroys a set of lung's ability to contract and expand, and can also be caused by smoking. It damages little air sacs in the lungs (called alveoli) inside of which oxygen and carbon dioxide are exchanged. This causes a pitted appearance and a charred, blackend gunk develops. This is an example of an effect of smoking that cannot be reversed or fixed. Every breath now is a struggle and the lack of incoming oxygen can cause damage to other organs. This can make even the smallest tasks difficult to complete. Many lives are lost due to emphysema because hearts are overworked and reach a point where they can no longer keep up with the body's demands.

Effects of smoking can be had by not only a smoker, but everyone around him. Contained in secondhand smoke are many of the same toxic substances that are inhaled by the smoker. Secondhand smokers can suffer from the same disease and risks as firsthand smokers. This is just another of many reasons to quit smoking, before smoking quits you!

Below: Healthy lung (left) and Smoker's lung (right)

10 Steps to Help Reduce Your Risk of Cancer and Feel Better Too (part 1)

1. For more information about cancer, contact the American Cancer Society at 1-800-ACS-2345 or visit them online at cancer.org.

2. Visit your doctor for regular check-ups. Ask your physician for information about the American Cancer Society guidelines for early detection.

3. Getting some type of physical activity is essential. This be anything from walking, dancing and gardening, to running, biking, or playing basketball. Try to aim for 20-30 minutes a day during five or more days a week. Always make sure to check with your physician before beginning an exercise routine.


4. Protect yourself from the sun's harmful UV rays. Stay out of the sun as much as possible when it's UV rays are the strongest, between 10am and 4pm. When you are outside cover up with light, breathable clothing. Wear a hat with a brim to protect your face and ears, and sunglasses to protect your eyes. On all skin not covered with clothing, use a sunscreen with an SPF or 15 or higher. Never use sunlamps or tanning salons.

5. If your jobs requires you to work with harmful chemicals or substances such as asbestos, or insulation, be sure to wear protective clothing and follow any safety procedures exactly. Be sure to learn any emergency procedures as well.


Thanks to the American Cancer Society for helping contribute to this post.

10 Steps to Help Reduce Your Risk of Cancer and Feel Better Too (part 2)

6. If you smoke or chew tobacco, stop now! Smoking is a major risk factor for cancer, not only to the smoker but anyone around them as well. If you smoke while you are pregnant, you run the risk of passing the smoke and cancer on to your child. Combining this with alcohol consumption doubles the risk.


7. Eating right is very important. Try to choose at least five servings from the fruit and vegetable each day. You want to pick dark and/or colorful fruits and dark leafy vegetables, such as sweet potatoes, carrots, broccoli, cabbage, oranges, strawberries, tomatoes, and watermelon. Whole grain products are important as well. Stick with whole grain breads, pastas, brown rice and beans. Avoid processed or
refined grains such as white bread, pastries, cookies, and sugary cereals.

What is a serving? One serving is:

• -1/2 cup fruit
• 3/4 cup 100% fruit juice
• 1/2 cup cooked or raw vegetables
• 1 cup leafy vegetables
• 1 medium piece or fruit or 1/2 of a banana
• 1 slice of bread
• 1 ounce dry cereal
• 1/2 cup cooked rice or pasta

8. Limit your consumption of high fat foods. Choose reduced-fat or fat-free milk and cheeses. Cut back on butter, margarine, fried foods and rich desserts. Dressings and condiments should be light or fat free as well, such as fat-free mayonnaise and vinegarette dressing.

9. Cut back on red meat, especially those processed and high in fat. Choose lean cuts, and try to make it turkey or chicken. Trim the skin off as well.

10. If you drink alcohol, make sure you limit yourself to one drink a day as a female and two a day if you are male. Red wine is a best choice, because of it's heart health
and antioxidant benefits.