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Quitting smoking is never easy, especially when you have been smoking for over 30 years. But King Khan did it! Shah Rukh Khan, who was once a chain smoker, recently revealed that he has finally quit smoking. The actor celebrated his 59th birthday on November 2, at an event organised by his fan clubs in Bandra. In a video from the event shared by his fan club on X, Shah Rukh can be heard saying: "There's a good thing - I'm not smoking anymore, guys. I thought I wouldn't feel so breathless after quitting smoking, but I still feel it (the side effects). Inshallah, that will also get ok."

Tobacco use remains one of the leading causes of death globally, contributing to cardiovascular diseases, respiratory illnesses, and various forms of cancer. According to the World Health Organisation (WHO), tobacco kills more than 8 million people each year, with over 7 million of those deaths being the result of direct tobacco use. Meanwhile, around 1.2 million non-smokers are being exposed to second-hand smoke.

Hence, it is essential to quit smoking and live a healthy lifestyle as it can severely impact your overall health. Here we have listed some common health problems that you are likely to face if you don't stop right now:

Smoking damages the lungs and airways, causing conditions like chronic bronchitis, emphysema, and chronic obstructive pulmonary disease (COPD). It reduces lung capacity, leading to shortness of breath and persistent cough.

Smoking increases blood pressure and promotes plaque buildup in arteries, raising the risk of heart attack, stroke, and heart disease. Smokers are at a much higher risk of cardiovascular problems compared to non-smokers.

Tobacco smoke contains carcinogens that increase the risk of several cancers, especially lung, throat, mouth, and oesophagal cancers. Smoking is one of the leading causes of lung cancer globally.

Smoking weakens immune defences, making the body more susceptible to infections and slower to heal from illnesses and injuries.

The toxins in cigarette smoke damage skin elasticity, causing premature wrinkles and ageing. It also reduces blood flow, leading to dull and dehydrated skin.

Smoking affects fertility in both men and women, increasing the risk of pregnancy complications, birth defects, and early menopause.

Smoking reduces bone density, leading to a higher risk of osteoporosis and fractures, especially among older adults.

Quitting smoking can be challenging, but with the right strategies, it’s achievable. Here are some effective tips to help you quit:

Choose a specific day to quit smoking and prepare for it. Having a target date can help reinforce your commitment.

Recognize situations, people, or emotions that make you crave cigarettes. Whether it’s stress, social situations, or certain routines, identifying triggers allows you to prepare for and avoid them.

Talk to family, and friends, or join a support group. Sharing your goal with others can provide encouragement and accountability, making the journey less isolating.

Nicotine patches, gums, and lozenges can help manage withdrawal symptoms by gradually reducing nicotine dependence. These options can make the transition to a smoke-free life easier.

Many people smoke to cope with stress. Replace smoking with healthier ways to relax, like deep breathing, meditation, exercise, or spending time on hobbies.

Physical activity can reduce nicotine cravings and withdrawal symptoms. Exercise boosts endorphins, which improves mood and can distract from the urge to smoke.

Write down the health benefits of quitting, such as improved lung function, better skin, and reduced risk of heart disease. Reminding yourself of these can strengthen your motivation.

Further, WHO has taken a step in the global fight against tobacco addiction by releasing its guidelines designed to help smokers reduce and ultimately quit tobacco use.

- Combining pharmacotherapy with behavioural interventions significantly boosts the chances of quitting successfully.

- Countries are encouraged to offer these treatments at low or no cost, especially in low- and middle-income regions.

- Varenicline: A prescription medication that helps reduce cravings and withdrawal symptoms.

- Nicotine Replacement Therapy (NRT): Includes products like nicotine gum and patches that provide a controlled dose of nicotine to ease withdrawal symptoms.

- Bupropion: An antidepressant that has been found effective in helping people quit smoking.

- Cytisine: A plant-based alkaloid used in some countries as a smoking cessation aid.

- In 2023, WHO initiated a prequalification procedure to enhance global access to recommended tobacco cessation medications.

- In April 2024, Kenvue’s nicotine gum and patch became the first WHO-prequalified NRT products, marking a significant step in improving access to effective treatments.

- Brief Health Worker Counselling: Short sessions (30 seconds to 3 minutes) provided routinely in healthcare settings.

- Intensive Behavioural Support: More comprehensive support options, including individual, group, or phone counselling, for those seeking additional help.

- Digital Interventions: Utilization of text messaging, smartphone apps, and internet programs as adjuncts or self-management tools to support quitting efforts.

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