Beware! This Happens When You Smoke Cigarette In The Morning

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• Dec 2, 2023 | Dhupali Das

For those who smoke, addiction can be as killing as the diseases caused by it. According to researchers from Penn State University,...

Digital Desk: Cigarette smoking has long been recognized as a severe addiction, causing significant harm to the human body. Experts emphasize that tobacco usage, with its nicotine content laden with carcinogens, can drastically reduce lifespan. Shockingly, smoking is estimated to be the leading cause of preventable deaths globally.

According to the Global Adult Tobacco Survey, the prevalence of tobacco use in India is alarmingly high, with 28.6% of adults engaging in either smoked or smokeless forms. This includes a staggering 42.4% of men and 14.2% of women. The grim reality is that millions are jeopardizing their health by succumbing to this addictive habit.

While the hazards of cigarette smoking are well-documented, a recent study from Penn State's journal Cancer, Epidemiology, Biomarkers, and Prevention reveals that the timing of smoking exacerbates the risks, particularly for developing mouth and lung cancers. Smoking within 30 minutes of waking up has been linked to higher levels of NNAL, a metabolite of the tobacco-specific carcinogen NNK, in the blood.

Steven Branstetter, Assistant Professor of Biobehavioral Health at Penn State, explains, "We found that smokers who consume cigarettes immediately after waking have higher levels of NNAL than smokers who refrain from smoking a half hour or more after waking, regardless of how many cigarettes they smoke per day."

The study suggests that heavy smokers experience withdrawal throughout the night, resulting in a significant drop in blood nicotine levels. As a consequence, neuroreceptors demand cigarettes upon waking, intensifying the addiction and heightening the health risks.

Addressing this urgent issue, health experts emphasize the imperative need to quit smoking. Beyond the heightened risk of cancers of the mouth and lungs, long-term smoking can lead to various health complications such as decreased HDL (good cholesterol), increased blood pressure, erectile dysfunction, coronary heart disease, diabetes, poor lung function, bronchitis, and emphysema.

Fortunately, there are practical ways to quit smoking:

1. Eliminate Triggers: Discard all cigarettes and smoking-related items, including lighters and ashtrays.


2. Seek Support: Encourage your smoking partner to quit as well, providing mutual strength.


3. Distract Yourself: Remember that cravings are temporary, focus on alternative activities.


4. Deep Breathing: Take deep breaths when the urge to smoke strikes, repeating until the craving subsides.


5. Meditation: Reduce stress levels through meditation.


6. Change Environment: Avoid places and situations associated with smoking.


7. Socialize with Nonsmokers: Surround yourself with a supportive, smoke-free environment.


8. Healthy Substitutes: Opt for low-calorie snacks like cheese and nuts instead of substituting with food.


9. Stay Hydrated: Consume plenty of fluids but limit caffeinated and alcoholic beverages.

The message is clear– quitting smoking is a crucial step toward a healthier, longer life. The risks associated with morning smoking, as highlighted by recent research, only underscore the importance of taking action against this deadly habit.