The Health Benefits of Quitting Smoking

Smoking remains a major global health issue, causing about 8 million premature deaths every year—more than 7 million from direct tobacco use and roughly 1.3 million from exposure to second-hand smoke.

• Worldwide prevalence (2020): 22.3 % of the population (36.7 % of men, 7.8 % of women).
• Highest national smoking rates: Nauru (46.7 %), Myanmar (42.3 %), Serbia (39 %).
• Despite global control efforts, smoking rates across the Middle East and North Africa (MENA) remain high.

Recent MENA figures

• Lebanon tops the region with 1,955 cigarettes per person per year.
• Libya and Kuwait also rank high—1,764 and 1,849 cigarettes per person annually.
• The UAE reports one of the region’s lowest rates: ~14 % of men and 2 % of women.
• Smoking is woven into social and cultural traditions, often practiced in cafés and gatherings.
• Tobacco-related illnesses—lung cancer, cardiovascular disease, and more—pose a heavy regional health burden

Governments are adopting measures such as the WHO Framework Convention on Tobacco Control (FCTC) to curb tobacco use.

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World No Tobacco Day – 31 May

More than a symbolic date, it is a chance to reflect and make life-saving decisions for ourselves and our loved ones.

Pulmonologist Dr Ahmed Shehata of Emirates Specialist Hospital outlines the benefits of quitting—and how quickly they appear, often within just 30 minutes of your last cigarette.

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What Is Smoking and Why Is It Dangerous?

Smoking means burning a tobacco product and inhaling the smoke. Though some view it as a “stress-reliever,” it is one of the deadliest habits worldwide.

The WHO notes:

1. Smoking kills over 8.7 million people annually.
2. 1.3 million of these deaths are non-smokers exposed to second-hand smoke at home or work.

Major risks include cancers (lung, oral, laryngeal, bladder), heart disease and stroke, chronic respiratory illness, impotence and infertility, premature skin ageing, and stained teeth.

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Vaping and E-Cigarettes: Same Poison, New Packaging

E-cigarettes heat a liquid containing nicotine, flavorings, and chemicals into an inhaled aerosol. Despite marketing claims that vaping is “safer,” research shows:

• Nicotine remains addictive and harms heart and brain.
• Flavor chemicals can inflame lung tissue; some cause “popcorn lung” (bronchiolitis obliterans).
• Frequent vaping may trigger sleep problems, anxiety, depression, and poor concentration.
• Emergency-room visits among teens are rising, fueled by child-friendly flavors (gum, mango, berry).

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Why Is Quitting So Hard?

Dr Shehata explains four hurdles:

• Physical dependence: Nicotine alters brain chemistry.
• Psychological habit: Smoking is linked to relaxation, focus, or entertainment.
• Social environment: Family or friends who smoke.
• Fear of failure: Past relapses discourage new attempts.

Good news: Quitting is achievable—millions have succeeded.

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Simple Steps to Help You Quit

1. Identify your “why”: Health, children, finances—find a powerful motive.
2. Set a quit date and stick to it.
3. Tell family and friends; ask for support.
4. Avoid triggers such as coffee, late nights, and smoking areas.
5. Fill your time with new activities—walking, exercise, reading.
6. Use nicotine-replacement therapies (gum, patches) after consulting a doctor.
7. Track your progress daily and celebrate small victories.

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What Happens to Your Body After Quitting?

• 20 minutes: Blood pressure and heart rate return to normal.
• 12 hours: Blood carbon-monoxide levels drop.
• 2 weeks–3 months: Lung function and circulation improve.
• 1 year: Risk of heart disease falls by 50 %.
• 10 years: Lung-cancer death risk falls dramatically.

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What About Our Children?

Second-hand smoke puts those around you at risk:

• Children living with smokers are three times more likely to develop asthma, ear infections, and weakened immunity.
• Teens with a smoking parent are far more likely to start smoking early.

Current global campaigns focus on shielding youth by:

1. Banning e-cigarette marketing in schools and on social media.
2. Prohibiting child-targeted vape flavors.
3. Adding anti-smoking lessons to curricula.
4. Equipping parents with accurate information.

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A Fresh Start

World No Tobacco Day offers a real chance for a new beginning. You may have tried before and failed; you may doubt your ability to quit. But you are stronger than you think. Your health is priceless, your children deserve to grow up with you, and life without nicotine is lighter, cleaner, and happier.

Start today. Don’t wait for a health crisis, and don’t let a harmful habit dictate your future.