Atlanta, GA – September 2010- The average adult takes 15 to 20 breaths a minute – that´s over 20,000 a day. Keeping your lungs healthy is an important part of an overall healthy lifestyle, yet many people still believe that there are little or no effects of smoking on their bodies until they reach middle age.

"If your grandmother smoked and lived to be 90, she was lucky. For the vast majority of smokers, there is a much different outcome," said Ben Taylor, PA-C, PhD. Taylor is the Public Information Chair for the Georgia Association of Physician Assistants. "Your respiratory system, which includes the nose, throat, windpipe (trachea) and lungs, brings air into the body when you breathe. In the lungs, the oxygen from each breath is transferred to the bloodstream and sent to all the body´s cells as life-sustaining fuel. Smoking is the antonym of a healthy lung."

According to the Centers for Disease Control (CDC), an estimated 46 million people or 20.6 percent of all adults (aged 18 years and older) in the United States currently smoke cigarettes. Cigarette smoking is more common among men (23.1%) than women (18.3%). 40 percent of men who are heavy smokers will die before they reach retirement age, as compared to only 18 percent of nonsmokers. Women who smoke face an increased risk of cervical cancer, and pregnant women who smoke take a chance with the health of their unborn babies. Additionally, the harmful effects of smoking do not end with the smoker. More than 126 million nonsmoking Americans, including children and adults, are regularly exposed to secondhand smoke. Even brief exposure can be dangerous because nonsmokers inhale many of the same carcinogens and toxins in cigarette smoke as smokers.

Taylor says that notwithstanding the above information, there are many reasons why you should quit smoking. "The first and most important reason to quit is so you can keep your heart and lungs healthy," he cautioned. "Smoking harms nearly every organ system of the human body and diminishes a person´s overall health. Knowing all of the facts may motivate you to quit."

When used over any extended period, tobacco and related chemicals such as tar and nicotine can increase risk of many health problems. Here are just a few:

1. The smoker´s cough. This is due to long-term smoking, which causes damage and destruction of the protective cilia (Cilia are hair-like structures that sweep harmful substances out of the lungs) of the respiratory tract. Smokers think that this is an inconvenience that they can live with, and most try to hide it. This is actually the body trying to get rid of the poisonous fumes smokers inhale on a daily basis.
2. Stained teeth. Staining on the teeth is due to the nicotine and tar content in cigarettes. Smoking can make the teeth yellow in a very short time, and heavy smokers often complain that their teeth are almost brown after years of smoking.
3. Stained fingers. This is basically the same problem as stained teeth. No amount of scrubbing will get rid of it.
4. Shortness of breath. Smoking causes widespread permanent destruction of the tiny air sacs (alveoli) and narrowing of small blood vessels in the lungs, decreasing the oxygen supply, thus requiring higher blood pressure and causing extensive circulatory problems. Smokers have difficulty running and exercising.
5. Circulatory problems. Smoking blocks arteries and reduces blood flow. Smokers will complain of having cold hands and feet. Men may not talk about it, but they may also experience impotence. Smokers may experience varicose veins faster than those who typically stand for prolonged periods.
6. Grey or ashen complexion. When people smoke, many harmful gases like carbon monoxide, nicotine, and ammonia enter the blood stream and get transported to other organs of the body including skin. The smoker´s skin will often have a gray cast and appears paler than that of non-smokers. Smoking makes the skin age quicker. It becomes pale and yellow in color when the oxygen content in the blood gradually reduces. It is often not problem for the young, but the effects of cigarette smoking become more apparent as the smoker ages because the skin is starved of essential nutrients.
7. Lack of energy. Smoking not only limits one´s current state of fitness, but can also restrict future physical potential. Smokers starve their bodies of oxygen (see #4 above), and this leads to a lack of energy.
8. Dry mouth. Smoking is one of the leading causes of bad breath and dry mouth. Smoking also helps create the right environment for gum disease, causing bacteria to take hold and damage oral health. In addition to the risk to teeth and gums, smoking also elevates the risk for mouth cancer and other problems.
9. Taste and smell. Cigarette smoking deadens the taste buds and receptors in specialized tissue inside the nasal cavity. This interferes with the senses of smell and taste as well as being a contributor to periodontal disease. Smoking can cause long-term damage to the sense of smell, but those who quit smoking often notice some improvement.
10. Dizzy spells. Nicotine in cigarette smoke disturbs the functioning part of the inner ear that is responsible for balance. This is especially likely to happen in people who are not accustomed to nicotine. Many people feel dizzy the first few times they smoke cigarettes; this is due to smoking´s effect on the inner ear. People who have recently quit smoking may also get dizzy spells because their body is beginning to take in oxygen that it wasn´t able to take in before, and nicotine is leaving the body. Spells may be at their strongest for the first 72 hours after a person smokes their last cigarette. It may last up to a week, and then it will subside. Breathing deeply can help dispel the dizziness.

"Now, this list is not all inclusive and does not include the most widely known cigarette smoking effects on the body such as lung cancer and heart problems," Taylor observed. "These are just added bonuses you can expect if you smoke. Most smokers don´t think they will contract these diseases. The reality is that about half of the people who don´t quit smoking will die of smoking-related problems. It is well known that tobacco use is the most common preventable cause of death."

Taylor also acknowledged that many smokers in the United States say they would like to quit and a vast majority of smokers have made at least one unsuccessful attempt to quit in the past.

"OK, we get it: Quitting is not easy," Taylor admitted. "We should try not to view past attempts as failures, but rather as learning experiences. Smokers are likely to feel anger, irritation, and depression as they struggle with their dependence on their friend, the cigarette. But as the days go by, they will also feel a surge of self-respect as they master their addiction and over time that will translate into a greater sense of self-esteem."

Taylor said smokers who kick the habit might also find that:

1. Their bad breath is gone.
2. The stains on their teeth, fingers, and fingernails fade.
3. The smoke smell dissipates from their hair, clothes, car, and furniture.
4. They have more overall energy and are better able to enjoy life.

"The benefit of one´s decision to quit smoking continues long after the immediate impact," he added. "They may not feel these benefits the way they felt the quick improvement in their lung function and overall health, but they will still enjoy them in the long run."

The long-term benefits of quitting smoking include:

1 year: The excess risk of suffering coronary heart disease has decreased to half the risk of a continuing smoker.

5 years: The risk of having a stroke has decreased compared to a continuing smoker, and will continue to decrease over time.

10 years: A decade after a person quits smoking, their risk of lung cancer is now half that of people who keep smoking. They´ve also experienced a decrease in the risk of ulcers and other cancers, including cancer of the mouth, throat, esophagus, pancreas, kidneys, and bladder.

15 years: The risk of coronary heart disease is now comparable to that of people who never smoked a single cigarette. Their risk of dying also is nearly back to the same level as that of non-smokers.

With all of these health benefits, Taylor says smokers should ask themselves this question: "Why am I still smoking?" From improved health and vitality to increased self-esteem and the confidence to meet challenges head-on, the benefits of quitting smoking are unlimited. "Those who wait until cancer or emphysema has set in aren´t so lucky," he admonished. "Those conditions are usually fatal. It´s just one more reason to take the big step and quit now."

Taylor recommends that smokers who may have failed at quitting in the past should consider again whether it is time, finally, to quit. He suggests thinking through the best approach, perhaps working with a health care provider to choose one of several proven methods. He also suggested the following tips (from the American Cancer Society) to help ensure success:

• Keep yourself busy
  • Go to a movie.
  • Exercise.
  • Take long walks.
  • Go bike riding.
• Go to places where smoking isn´t allowed. Some good places are malls, libraries, museums, theaters, department stores, and places of worship.
• If you miss having a cigarette in your hand, hold something else. Try a pencil, a paper clip, a marble, or a water bottle.
• If you miss having something in your mouth, try toothpicks, cinnamon sticks, lollipops, hard candy, sugar-free gum, or carrot sticks.
• Drink a lot of water and fruit juice. Avoid drinks like wine and beer. They will trigger you to smoke.
• Instead of smoking after meals, get up from the table. Brush your teeth or go for a walk.
• If you always smoke while driving, try something new: Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
• Stay away from things that you connect with smoking. Do it today and for the next few weeks. These may include:
• Watching your favorite TV show
• Sitting in your favorite chair
• Having a drink before dinner
• Do things and go places where smoking is not allowed. Keep this up until you´re sure that you can stay smoke-free.
• Remember, most people don´t smoke. Try to be near nonsmokers if you must be somewhere you´ll be tempted to smoke, for example at a party or in a bar.

Taylor says there may be times when cigarette cravings will be strong. But the urge to smoke will come and go. He recommends waiting it out. And, he suggests these tips:

• Keep other things around instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugar-free gum.
• Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.
• Learn to relax quickly by taking deep breaths.
  • Take 10 slow, deep breaths and hold the last one.
  • Then breathe out slowly.
  • Relax all of your muscles.
  • Picture a soothing, pleasant scene.
  • Just get away from it all for a moment.
  • Think only about that peaceful image and nothing else.
• Light incense or a candle instead of a cigarette.
• Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing.
• No matter what, don´t think, "Just one won´t hurt." It will hurt. It will undo your work so far.
• Remember: Trying something to beat the urge is always better than trying nothing.

Taylor added that there are many ways to quit smoking. Some people stop "cold turkey" while others benefit from step-by-step manuals, counseling or medicines or products that help reduce nicotine addiction. Support groups are also often helpful for some.

"The best way to take care of yourself and decrease your risk for life-threatening health problems is to quit using tobacco," Taylor concluded. "Sometimes it´s easier to quit when you have help. Your health care provider can help you find the best way for you to quit. Whatever you do, don´t give up!"