Tobacco is harmful in every form—whether you smoke it, chew it, or inhale it. It damages your lungs, weakens your body, and increases the risk of deadly diseases. The good news? You can quit—and your body starts healing the moment you do.
Let’s break down how tobacco harms your lungs, and more importantly, how you can quit it in simple steps.
How Tobacco Harms Your Lungs
1. It Burns Your Airways
Tobacco smoke irritates and inflames your air pipes. Over time, it damages the lining inside your lungs, making it harder to breathe.
2. It Lowers Your Breathing Power
Smokers often feel breathless after a small activity like walking or climbing stairs. This happens because tobacco narrows your airways and reduces lung strength.
3. It Makes You Sick More Often
Your lungs have tiny hair-like filters (called cilia) that clear out dust and germs. Smoking damages them, so your lungs can’t clean themselves. That’s why smokers cough a lot and catch colds more often.
4. It Can Lead to Lung Cancer
Tobacco smoke has harmful chemicals—many of them cause cancer. Most people who get lung cancer are smokers or have lived around smokers.
Why You Should Quit Tobacco
You’ll Breathe Better – Within days of quitting, you’ll feel less short of breath.
Your Cough Will Reduce – No more smoker’s cough and chest congestion.
You’ll Live Longer and Feel Stronger – Your risk of lung cancer, heart attack, and stroke goes down.
Your Family Will Be Safer – No more exposing loved ones to secondhand smoke.
You’ll Save Money – Tobacco is expensive. Quitting saves you thousands every year.
How to Quit Tobacco – In Simple Language
Quitting can be hard, but it’s doable. Here’s how you can start:
1. Make Up Your Mind
Take a strong decision: “I want to quit.” Write down why—for your kids, health, or peace of mind. Look at that reason every day.
2. Pick a Date to Quit
Set a quit date in the next 7 days. Tell your friends and family so they can support you.
3. Remove All Tobacco Products
Throw away cigarettes, gutka, lighters, ashtrays—anything that reminds you of tobacco.
4. Keep Your Hands and Mouth Busy
Chew gum, have saunf or cardamom, drink water, or keep a stress ball. These helps distract you when cravings hit.
5. Avoid Triggers
Stay away from places or people that tempt you to smoke or chew. If tea time or after-meal time is your trigger, replace it with a walk or fruit.
6. Use Help If Needed
You can use:
- Nicotine patches or gums (available at pharmacies)
- Apps and helplines
- Doctor support or counseling
7. Don’t Worry About Relapse
If you slip up and use tobacco once, don’t give up. Learn from it and try again. Many people need 2–3 tries before quitting for good.
It’s never too late to stop. Quitting may not be easy, but it’s worth it. Even after years of use, your body starts to heal just days after quitting.
Need help to quit?
Talk to your doctor or call a tobacco cessation help in your area. You’re not alone—and it’s never too late to breathe free again.
