Nicotine is the active compound in tobacco and is a potent stimulant and depressant drug that stimulates one or more systems in the body while relaxing the musculoskeletal system. Needless to say, smoking does insurmountable damage to health and well-being, ravaging through the various organic systems of the body.
According to the American Lung Association, tobacco cigarettes contain more than 600 ingredients and generate more than 7000 chemicals when burned. Most of these chemicals are highly poisonous while at least 69 of those chemicals can cause cancers.
History of tobacco use
Long before the Europeans made their way to North America from England, Spain, France and Italy, Tobacco was cultivated by American Indians. The Native Americans smoked tobacco using pipes for religious and medicinal purposes, not everyday. Tobacco’s genus, Nicotiana, covers over 70 species with the most famous of these being widely used - Nicotiana Tabacum. This herb was consumed in many different ways, including chewing, smoking, eating, sniffing, juicing, smearing over bodies and as an enema. It was only later in the 1800s when tobacco was packaged and commercialized as ready-rolled that the use of tobacco became somewhat adulterated.
While smoking rates have declined to some extent, it is a fact that the addiction is responsible for many deaths each year. More than 5 million of these deaths are the result of direct tobacco use whereas over 600 000 of those deaths are the result of exposure to second-hand smoke by non-smokers.
What are the health effects of smoking?
The respiratory system
The substances contained in cigarettes, especially tar, build-up in the lungs. This can prevent efficient breathing.
In the short term. Insufficient breathing reduces a healthy amount of oxygen into the body and leads to an increased susceptibility to lung infections, colds and flu.
In the long term. Harmful chemicals which build-up in the lungs compromise the ability of the lungs to filter harmful toxins, the air sacs are destroyed and the lining of the bronchial tubes become inflamed.
These effects may lead to forms of chronic obstructive pulmonary disease (COPD) and lung cancer.
The cardiovascular system
Upon inhalation, nicotine promotes the release of the adrenaline hormone, epinephrine; this hormone stimulates the heart to pump blood faster. Adrenaline is the hormone that is necessary during emergency situations, when the body’s internal sympathetic system is activated for “flight or fight” responses. This increase in cardiovascular activity is desirable to maintain good heart health and promotes optimal circulation when applied appropriately such as during exercise. Smoking causes an increase in cardiovascular activity, whilst depressing the musculoskeletal system, both by nicotine along with the state of relaxation and/or inactivity that is usually assumed while smoking.
The paradoxical combination of the increased cardiovascular activity and musculoskeletal inactivity leads to a variety of unhealthy cardiovascular complexes, including increased blood pressure, increased heart rate, increased potential for blood clotting, damage to blood vessels and/or arteries that may lead to further cardiovascular complications.
The digestive system
The digestive system refers to and includes the body’s gastrointestinal tract, the liver, pancreas, and gallbladder. Poisonous chemicals contained in cigarettes may be responsible for many common digestive problems. For example, the toxic action of the poison cyanide can interfere with how cells use oxygen.
Some common digestive problems experienced by smokers include mouth ulcers, gum inflammation (gingivitis) or infection (periodontitis), to more serious and debilitating digestive concerns such as heartburn, gastroesophageal reflux disease (GERD), peptic ulcers, Crohn’s disease, pancreatitis, liver disease and may increase the risk of developing gallstones.
Smoking can act as an appetite suppresant and causes the reduction of vital nutrients, due to lowered nutrient intake and nutrients depleted due to smoking.
The central nervous system
The central nervous system is essentially the central location from which and to which all the nerves in the body are connected. When particular nerves in the brain are stimulated, the relevant nervous pathways will be proportionately influenced.
Nicotine is a nervous system stimulant that can make the smoker feel energized. The side effect of nicotine, however, is as the level drops in the bloodstream, it causes symptoms of withdrawal such as lethargy, anxiety, irritability or depression. The brain then sends the demand for more nicotine in order to relieve these uncomfortable withdrawal symptoms.
This effect is interpreted as a “craving” for cigarettes. The reason nicotine is habit forming.
The reproductive system
With more than 7000 chemicals circulating the body with each cigarette that is smoked, it may not be surprising to find that smoking tobacco has detrimental effects on reproductive system health. Due to numerous factors, such as the restriction of blood flow, both the male and female sexual vitality and fertility is affected. Men may experience weak erection, premature ejaculation, low sperm count and low sperm mortality. Women are at a higher risk for polycystic ovarian syndrome (PCOS), ovarian cancer, problems with ovulation, difficulty falling pregnant, higher risk of complications during pregnancy such as preeclampsia, and an elevated risk of having babies with birth defects.
Skin, Hair and Nails
The skin, as the body’s largest organ, can be a good indicator of the damaging effects of smoking, and a reflection of the internal state of health. The harmful chemicals in tobacco systematically change the structure of the skin. Smokers are prone to blemishes, skin discoloration, acne, wrinkles and premature aging. Teeth and nails can become stained to a yellowish tinge. Besides harboring the smell of tobacco, the hair of smokers can become thin and lose colour, volume and body. The effects on appearances may cause a loss of self-esteem and confidence leading to an array of social and psychological problems.
Help with Quitting
A plan for motivation
The best motivation can be a desire for better health with the focus off smoking and on nutritious eating, exercise and healthy lifestyle activities.
Diet
Wholesome foods replenish and aid the repair of damage to cells. Enjoy a wide variety of vegetables and fruits - the more colourful the higher the amounts of protective antioxidants. Fibre obtained from fruit and vegetables will aid removal of toxins from the body. Protein is the building blocks of the body and can be sourced from fish, chicken, lean meats, legumes, eggs, nuts, seeds and grains.
Nutrients to Help
Smoking can result in many nutrient deficiencies. Supplements can replete reduced nutrients and offer stress and energy support.
- Vitamin B complex- needed for many and various actions in the body. They nourish the nervous system and supports energy needs
- Vitamin A - beneficial for repairing damaged mucus linings
- Vitamin E - repairs and reverses cell damage
- Multivitamins - contain many nutrients, offers immune, stress and energy support
- Magnesium - helps regulate the nervous system needed especially in times of stress. Giving up smoking is stressful!
Herbs to Help
Herbal medicine aims to support the body by reducing the effect of withdrawal symptoms. Nervine herbs and herbal tonics (adaptogens) relax the body, balance mood, support sleep and reduce feelings of anxiety and depression. Herbal tonics go to areas of the body which require support - the nervous, immune and adrenal systems for energy and vitality. Consider Panax ginseng, Rhodiola, Withania, German chamomile, Passionflower, St john’s wort and Astragalus.
Focus on Fitness
Regular exercise keeps the focus on health - the reward is a strong, fit body with renewed vigor.
Aerobic and resistant exercises rebuild strength, endurance and promote self esteem. Aerobic exercise is especially good for cardiovascular and immune systems. Gentle exercise such as Yoga and Tai chi can help with focus and relaxation supporting your quit smoking goal.
Check with your doctor before starting any new exercise routine.
Hydrate with Water
Hydration is the key for removal of toxins from the body. Enjoy a cleansing drink of water when you experience a craving for a cigarette.
The information provided is not intended to be used for diagnosis or treatment. If you are experiencing any health concerns, please consult your doctor for advice.
References
- U.S. Department of Health and Human Services.The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014 [accessed 2015 Oct 5].
- U.S. Department of Health and Human Services. How Tobacco Smoke Causes Disease: What It Means to You. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2010 [accessed 2015 Oct 5].
- Centers for Disease Control and Prevention. QuickStats: Number of Deaths from 10 Leading Causes—National Vital Statistics System, United States, 2010. Morbidity and Mortality Weekly Report 2013:62(08);155. [accessed 2015 Oct 5].
- Mokdad AH, Marks JS, Stroup DF, Gerberding JL. Actual Causes of Death in the United States. JAMA: Journal of the American Medical Association 2004;291(10):1238–45 [cited 2015 Oct 5].
- U.S. Department of Health and Human Services. Women and Smoking: A Report of the Surgeon General. Rockville (MD): U.S. Department of Health and Human Services, Public Health Service, Office of the Surgeon General, 2001 [accessed 2015 Oct 5].
- U.S. Department of Health and Human Services. Reducing the Health Consequences of Smoking: 25 Years of Progress. A Report of the Surgeon General. Rockville (MD): U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 1989 [accessed 2015 Oct 5].
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