Current consumption in Portugal and worldwide.

 
The tobacco epidemic is one of the biggest threats to public health that the world faces today and is responsible for the death of 7 million people a year.
Europe has the highest prevalence of tobacco consumers in the world. Estimates suggest that about 29% of people over the age of 15 consume tobacco products, with a higher prevalence in men than in women.
 
The prevalence in men between 2000 and 2015 showed a decline in the consumption of tobacco in European countries, with an average decline of 1.5% per year.
In Portugal, data from the 2014 National Health Survey indicates that around 20% were smokers aged 15 and over. The prevalence of consumption was higher in men (27.8%) compared to women (13.2%). The 25-34 age group was the one with the highest prevalence of consumption (32%).

 

 

The harms of tobacco


In the '50s, tobacco was accepted in society without questioning its harmful effects. But in 1964, in the United States, an extensive US Department of Health and Human Services report was published regarding the health effects of tobacco use.

Besides nicotine, cigarettes contain over 4000 substances, several of them with toxic and irritating effects, such as carbon, monoxide, and acetone. More than 40 recognized carcinogens have been identified in cigarette smoke, such as benzene, benzopyrene, arsenic, cadmium, nickel, among others.

 

 

 

 

 

Harmful effects of tobacco on health

 

1. Increased risk of almost all cancers
2. Development of chronic obstructive pulmonary disease
3. Increased cardiovascular accidents (stroke and venous thrombosis)
4. In pregnants: risk of miscarriage, prematurity, placenta previa, perinatal mortality.
5. Decreased fertility in both genders
6. Early Menopause
7. Changes in blood lipids
8. Osteoporosis
9. Worsening asthma and difficulty controlling it 
10. A decrease in physical performance
11. Decreased taste
12. Bad dental condition
13. Early Skin Aging
 

Tobacco is now known to be one of the leading causes of premature death in the world, accounting for about 18% of all causes of death. In 2016, according to estimates prepared by the Institute of Health Metrics and Evaluation, tobacco accounted for 46.4% of deaths from chronic obstructive pulmonary disease, 19.5% of cancer deaths, and 12% of respiratory infections deaths in the world. lower tract, by 5.7% of deaths from cerebrovascular disease and by 2.4% of deaths from diabetes. 

 Nicotine Addiction

Addiction syndrome, whatever its substance, is a complex phenomenon. It consists of a set of physiological, behavioral and cognitive phenomena that develop after repeated use of the substance, typically associated with an intense desire to use it, difficulty controlling impulses and a high priority given to this behavior over other activities or obligations... Moreover, it is now known that each individual's genetic profile has implications for the risk of developing dependence.
Nicotine is a psychoactive substance with a high capacity to induce physical and psychological dependence. Once absorbed, nicotine reaches the brain in less than ten seconds, leading to dopamine production in a very important brain area. Thus, some effects on nicotine are to improve attention and memory, reduce stress and anxiety, and decrease appetite. However, it induces tolerance, which means that repeated exposure to the same amount of nicotine leads to reduced effects, which may lead to increased doses consumed.

 

Are electronic cigarettes and heated tobacco bad too?

The electronic cigarette, also known as a vaporizer, was created in 2003 and is an electronic device developed for the purpose of simulating a cigarette and smoking. It produces inhalable smoke, with or without nicotine, by heating a liquid.

 
Heated tobacco, which is available in Portugal since 2016, is an alternative to cigarettes, with real tobacco, heated without combustion and with less harmful products.

The safety of electronic cigarettes and heated tobacco has not been scientifically demonstrated and the health risks remain undetermined. The recent outbreak of severe respiratory disease observed in the US, possibly associated with the use of electronic cigarettes, has warned that caution should be exercised in this regard and its potential unknown health effects continue to be investigated.

 

 

 

How to stop smoking? 

A small proportion of smokers are able to quit smoking easily, however, the vast majority experience serious difficulties in quitting the habit. In these situations, there are various behavioral and pharmacological supports that can be used to support smokers who wish to quit. However, none of these supports will be effective if the smoker is not motivated enough to make his decision.

 

15 Steps to Quit Smoking

 

1. Motivation is the first step. List the reasons that justify your decision to quit smoking.
2. Know your smoking habits better.
3. Set a date to stop smoking.
4. Announce to your friends and workplace that from that date you will not be smoking again.
5. In the weeks prior to the day, you quit smoking, prepare yourself for the change.
6. On the day you choose to stop smoking, simply stop smoking.
7. From that day on, get rid of all your smoking objects.
8. When you feel a strong urge to smoke, breathe deeply. Learn to relax without cigarettes by controlling your breath.
9. Don't think you'll never smoke again. Think about today and the advantages of not smoking.
10. Do some workout.
11. Eat healthily.
12. Eliminate or reduce coffee and alcohol.
13. Avoid being around smokers.
14. Be careful about “dangerous” times, those when you usually smoked a cigarette. Distract yourself with other activities or change some of your habits.
15. Store daily the money you would have spent on tobacco. Spend it on something that gives you pleasure.

 

There are currently three pharmacological therapies approved to aid smoking cessation as a way to minimize withdrawal symptoms and make the process less costly for the smoker. These are nicotine replacement therapy (transdermal patches, suckable tablets, chewing gum, and spray), bupropion and varenicline. The last two drugs require a prescription and are usually prescribed by doctors.

 

What if I have a relapse?

If you relapse, remember it's part of any change process. The solution is always to try again.

 

 

Inspired by:
 
(1) World Health Organization. Regional Office for Europe, European tobacco use, Trends Report 2019.
(2) Organization for Economic Co-operation and Development and Health Division. Non-medical determinants of health: Tobacco consumption. Paris: OECD; 2019.
(3) Directorate-General for Health. National Program for Smoking Prevention and Control, 2017.
(4) General Directorate of Health. Smoking Cessation, Type Program, 2007.
(5) WHO. The Convention Secretariat calls Parties to remain vigilant towards novel and emerging nicotine and tobacco products, 13 September 2019. Available at: https://www.who.int/fctc/mediacentre/news/2019/remain-vigilant-towards-novel- new-nicotine-tobacco-products / en /