Raising awareness on the dangers of smoking on No Smoking Day

NO Smoking Day is celebrated annually on the second Wednesday of March. The day is dedicated to spreading awareness about the destructive impacts of smoking and to inspire individuals to give up smoking. It is a day to promote healthy ways of life and a smoke-free environment.

This article explores some of the illnesses that can be caused by smoking and secondhand smoke and also looks at foods a person can incorporate into their diet when trying to quit smoking. Smoking is linked to a multitude of health concerns.

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Five illnesses that can be caused by smoking or secondhand smoke:

 1. Cancer: The leading cause of several types of cancer is smoking. It is harmful to both the smoker and those around them. Smoking has been linked to lung, throat, mouth, oesophagus, pancreas, bladder, kidney and cervical cancers.

2. Fertility issues: Smoking can lead to reduced fertility in both men and women. Men are more likely to experience erectile dysfunction.

3. Respiratory infections: Smokers are more susceptible to respiratory infections, including pneumonia and bronchitis. This is due to their weakened immune systems and damaged respiratory defences.

4. Skin damage: Smoking causes many skin issues like acne, wrinkles, dull complexion, darkening of skin and more. The toxins in tobacco smoke restrict blood flow to the skin and damage collagen and elastin fibres, causing the skin to lose its elasticity and firmness.

5. Heart diseases: Smoking increases the risk of heart disease, stroke and peripheral vascular disease. It damages blood vessels, increases blood pressure and promotes the buildup of plaque in arteries, which can lead to severe heart problems.

Five foods that you can incorporate when trying to quit smoking:

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 1. Lean proteins: Include lean protein sources such as poultry, fish, tofu and legumes. Protein aids in muscle repair and maintenance, which is crucial as your body undergoes positive changes during the quitting process.

2. Fruits and vegetables: Load up on a variety of fruits and vegetables rich in antioxidants, vitamins and minerals. These include berries, citrus fruits, leafy greens and carrots. Antioxidants help combat the oxidative stress caused by smoking, promoting cellular repair.

3. Nuts and seeds: Snack on nuts and seeds like almonds, sunflower seeds and pumpkin seeds. These are rich in vitamin E and can contribute to skin health, which may be affected by smoking.

4. Omega-3 fatty acids: Incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds and walnuts. These healthy fats have anti-inflammatory properties, which can aid in reducing inflammation associated with smoking.

5. Hydration: Stay well-hydrated by consuming plenty of water and herbal teas. Proper hydration supports overall health and can help manage cravings by keeping you feeling full.

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