How do cigarettes affect the body?

Cigarettes aren’t good for us.

That’s hardly news we’ve known about the dangers of smoking for decades. 

But how exactly do cigarettes harm us? 

Let’s look at what happens as their ingredients 

make their way through our bodies, and how we benefit physically when we finally give up smoking.

With each inhalation, the 

smoke brings more than 5,000 chemical substances into contact with the body’s tissues. From the start, tar, a black, resinous material, begins to coat the teeth and gums, damaging tooth enamel, and eventually causing decay.
 Over time, smoke also damages nerve endings in the nose, causing loss of smell. Inside the airways and lungs, smoke increases the likelihood of infections, as well as chronic diseases like bronchitis and emphysema.

It does this by damaging the cilia, 

tiny hairlike structures whose job it is to keep the airways clean. It then fills the alveoli, tiny air sacs that enable the exchange of oxygen and carbon dioxide between the lungs and blood.

A toxic gas called carbon monoxide crosses that membrane into the blood, 

binding to hemoglobin and displacing the oxygen it would usually have transported around the body. That’s one of the reasons smoking can lead to oxygen deprivation and shortness of breath. Within about 10 seconds, the bloodstream carries a stimulant called nicotine to the brain, triggering the release of dopamine and other neurotransmitters including endorphins that create pleasurable sensations which make smoking highly addictive.

Nicotine and other chemicals from the cigarette 

simultaneously cause constriction of blood vessels and damage their delicate endothelial lining, restricting blood flow. These vascular effects lead to the thickening of blood vessel walls and enhance blood platelet stickiness, increasing the likelihood that clots will form and trigger heart attacks and strokes.

Many of the chemicals inside cigarettes can trigger dangerous mutations 

in the body’s DNA that makes cancers form. Additionally, ingredients like arsenic and nickel may disrupt the process of DNA repair, thus compromising the body’s ability to fight many cancers. In fact, about one of every three cancer deaths in the United States is caused by smoking. And it’s not just lung cancer. Smoking can cause cancer in multiple tissues and organs, as well as damaged eyesight and weakened bones. It makes it harder for women to get pregnant. And in men, it can cause erectile dysfunction.

But for those who quit smoking, 

there’s a huge positive upside with almost immediate and long-lasting physical benefits. Just 20 minutes after a smoker’s final cigarette, their heart rate and blood pressure begin to return to normal. After 12 hours, carbon monoxide levels stabilize, increasing the blood’s oxygen-carrying capacity. A day after ceasing, heart attack risk begins to decrease as blood pressure and heart rates normalize. After two days, the nerve endings responsible for smell and taste start to recover. Lungs become healthier after about one month, with less coughing and shortness of breath. The delicate hair-like cilia in the airways and lungs start recovering within weeks and are restored after 9 months, improving resistance to infection.

By the one-year anniversary of quitting, 

heart disease risk plummets to half as blood vessel function improves. Five years in, the chance of a clot forming dramatically declines, and the risk of stroke continues to reduce. After ten years, the chances of developing fatal lung cancer go down by 50%, probably because the body’s ability to repair DNA is once again restored. Fifteen years in, the likelihood of developing coronary heart disease is essentially the same as that of a non-smoker.

There’s no point pretending this is all easy to achieve.

Quitting can lead to anxiety and depression, 

resulting from nicotine withdrawal. But fortunately, such effects are usually temporary. And quitting is getting easier, thanks to a growing arsenal of tools. Nicotine replacement therapy through the gum, skin patches, lozenges, and sprays may help wean smokers off cigarettes. They work by stimulating nicotine receptors in the brain and thus preventing withdrawal symptoms, without the addition of other harmful chemicals. Counseling and support groups, cognitive behavioral therapy, and moderate-intensity exercise also help smokers stay cigarette-free.

That’s good news,

since quitting puts you and your body on the path back to health.

You Are Hurting Your Mental Health

 There are many things that harm mental health. Your every day habits can negatively affect your emotional and psychological well-being. In fact, there are probably numerous ways you are hurting your mental health without even realizing it. Even if you aren’t experiencing mental health disorders like anxiety and depression, prioritizing your psychological health is essential. Even though it might seem normal to feel overwhelmed and stressed 24/7 in the world we live in, it’s not. And it shouldn’t be.

Millions of Americans experience mental health disorders like anxiety and depression - and 

whether you fall into that category or not, prioritizing your psychological health is a must. Everyone experiences negative emotions - and while some people cope better than others, there’s more to managing to overwhelm than simply thinking happy thoughts and practicing deep breathing. You might actually be sabotaging your mental well-being without even realizing it!

Here are some things you probably do all the time that have a seriously adverse effect 

on your mental health:

Number 1 - Bad Posture.

The consequences of slouching are worse than merely having bad manners. 

It puts pressure on your spine and internal organs and influences how you feel. Sitting up straight isn’t just about having good etiquette it’s good for your overall health, and that means both physical and mental. Studies show that a good posture correlates with reduced symptoms of depression, increased energy levels, and a more positive attitude.

Number 2 - Constantly Trying To Be Productive.

Our culture is fast-paced and result-oriented. 

The consequence is, that most of us focus on and feel a deep need to be productive at all times. Even when we’re relaxing, the focus is on ‘recharging’ so we can be more productive later. We rarely set aside time to just think. This lack of time to reflect and the process is harmful to our mental health. Being productive all the time, or feeling like you need to be, can amplify feelings of anxiety and irritability. It’s okay to take a break.

Number 3 - Worrying Too Much About Being Nice.

Kindness can affect both the giver and receiver in a positive way but worrying about whether 

or not you’re ‘nice enough’ can actually hurt you. Feeling anxious when you think about how others perceive you can be a huge drain on your energy. You need to remember that your needs must be met before you can give to others. If you forget to leave some mental energy for yourself, you could find yourself suffering from burnout or depression.

Number 4 - Bottling Up Your Feelings.

While you should always respond rather than react in any given situation, you still need 

to take the time to process difficult emotions like anger, grief, or sadness. Bottling up your emotions might feel easy now, but it damages your mental health and overall wellbeing in the long run. If you notice that something continues to bother you, don’t let it slide. Speak up. Holding grudges will always hurt you the most - and as the tension and turmoil increase, so does the pressure. Eventually, those bottled-up emotions explode creating conflict that would have been easier to handle in small doses.

Number 5 - Spending Too Much Time Alone.

Everyone needs some ‘me time’ once in a while, and taking time to yourself can increase 

your physical and emotional health but too much time alone can be a bad thing. Even introverts need some level of daily social interaction to ward off feelings of isolation. Being cooped up inside every minute of every day can cause loneliness and depression to creep up. 

Call a friend, video-chat with a family member, or just take a walk. 

If you can’t remember the last time you went outside or talked to someone, you could be harming your mental health.

Number 6 - Not Keeping A Budget.

If you don’t budget, you could be spending more than you’re making without even knowing 

it. It’s totally normal to stress about money, after all, having enough means having security. But financial stressors are also one of the worst things when it comes to your mental health. Budgeting is about keeping track of what you spend - but it’s also about changing your habits. If money causes you daily worry, you need to take advantage of the power you have to reduce or eliminate your financial issues. If you want to improve your mental health, consider lessening the amount of money you spend on wants, negotiating your bills for lower rates, and creating an emergency fund.

Number 7 - Not Setting Goals.

With the news at your fingertips and the notifications of social media constantly pinging, it’s 

easy to get distracted. Many people see their big picture’ become cloudier and ‘further away’ over time. For some, it’s because they’ve never really imagined it, to begin with. For others, long-term dreams become neglected for the day-to-day distractions. Either way, if you’re not setting goals and working toward them, you’ll start to feel like life is passing you by. If you want to increase your mental wellness, you need to establish your priorities in life. Then, create goals that align with your values, and work toward them every day. If you can stay focused on what really matters to you, you’ll notice that your mind will be happier and healthier.

Number 8 - Comparing Yourself To Others.

Perfection is an impossible idea. 

And while it’s easy to say that “it’s okay to make mistakes” and “nobody’s perfect,” sometimes it’s harder to apply those ideas to yourself. When you compare yourself to others, you’re doing everyone an injustice. If you focus on what makes you unique (like your skills and potential) only in comparison to other people, there will always be someone who ‘outdoes’ you and you’ll always end up feeling bad. Instead, concentrate on where you are on your path of growth. Everyone learns different things, at different paces, at different times in their lives. Where you’re at is just as valid as where everyone else is.

Number 9 - Starting And Ending The Day On Your Phone.

Most people are inseparable from their phones, but sometimes, this type of connection can 

be more harmful than helpful especially at the beginning and end of your day. It’s easy to form the habit of picking up your phone when you wake up and end the day scrolling. Many people even charge their phones right next to their beds. But the emails, to-do lists, social media feeds, games, and everything else is just creating a barrage of distractions and ideas that cloud your mind. For the sake of your mental wellbeing, at least try to minimize technology as you start and end your day.

Number 10 - Not Getting Enough Sleep.

Insomnia is no joke, and after some time of tossing and turning in bed, it’s easy to 

turn on the TV or grab your phone or tablet. But before you decide to give in, remember that skimping on sleep can seriously harm your mental health. Sleep deprivation can cause all kinds of problems from trouble staying focused to increased irritability and if you struggle with mental illness, not getting enough sleep can make things even worse. The next time you can’t sleep, put on some soothing music or try a guided meditation to help you relax your mind.

Number 11 - Never Taking Mental Health Days.

Some people feel like they don’t deserve a day off but everyone needs to take mental 

health days every now and then. Especially if you’re experiencing intense stress, taking a whole day off from work or other duties can do wonders. Relaxation is not reserved for people who have ‘earned it. It’s something you need to do to stay healthy.

These habits might seem insignificant, yet breaking them can be a real challenge but 

eliminating these common mistakes will have a profound effect on your mental health. Now that you know what they are, you can be mindful throughout your day to avoid sabotaging your mental wellbeing. When you commit to a routine that avoids interruptions, distractions, and overstimulation, you’ll notice that you feel calmer, more balanced, and healthier.

This Is Not The End -

"I don't want to die, but I don't want to live either"

Death does us no good. Many people kill themselves for bad moments in their life. But they don’t realize that they are bad moments, it doesn’t mean it’s a bad life. Your problems are not forever...but death is, so appreciate everything you have in your life right now, and trust me whatever has happened to you, whether you lost someone you cared about, or nobody cares about you, or whatever it is, I promise you this. You WILL find a way to get through it. Don’t give up too soon, there is still hope.

 I want you to know that no matter where you are in life, no matter how low you have sunk, no matter how bleak your situation? This is not the end, this is not the end of your story and this is not the final chapter of your life. It may be hard right now but if you just hang in there stick it out. You will find that this tough moment will pass and if you are committed to using this pain, using it to build your character, finding a greater meaning for the pain you will find that in time you can turn your life around and help others going through the same struggles. 

 The world right now is in the middle of a mental health crisis. It's estimated almost half the population suffers from depression at some stage throughout their life rather than join the queue. It's important we learn why we get down and then how we can change it because believe it or not we create our own negative feelings and we can also ensure that we turn our lives around and be a positive change for others the reason anyone gets depressed always comes down to the consistent thoughts we think and the consistent beliefs we hold. 

 The reason anyone gets depressed always comes down to consistent thoughts. We think and the consistent beliefs we hold the point here is that anyone that is depressed is so because there is an external factor that didn't materialize in their life. They have lost something outside of their control or don't have something that is out of their control in school, we are taught how to get a job but no one teaches us how to live in a state of happiness, no one teaches us how important our conscious and unconscious thoughts and associations are.

 Is our happiness not worth more than a job? Yes, it is, and before you say happiness won't pay my bills. Happiness will pay your bills when you realize you will be 10 times more energized focused. Take positive action in your life when you first choose to develop yourself as a priority and then get to the stuff of the world.

Some people who many would consider having it all in their life because they thought they were not good enough. A thought, a belief within them told them they were not worthy. These people that many were jealous of many envious of were not good enough.

You must value yourself enough to take the time every single day to work on you to engage in something that will ensure you are a positive influence on the world.

This of course doesn't mean life will suddenly be perfect. The same life challenges will show up but if your mind is strong, if your mind is at peace your reaction to the challenging times will be very different. Your reaction will be how can I make this work? not why is this happening to me?

And then others will look to you not with pity but with hope because your strength will become their hope. their strength. You really can't be that powerful, you can ditch the victim's story, you can leave the pain behind and focus on how you will react next? how you will react positively?

 Read all you can read to get your mind in a positive place. Take steps to ensure you will be in a better position next time. Whatever pain you are suffering from, how you can ensure it won't show again.

Take little steps and soon you will be at the top of the staircase. Don't give up you are worthy. You are more than worthy. Do you deserve to experience how great life can be? And you owe it to the world to be that positive change for others to inspire others who will look to you and say he did it she did it and I can do it too