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Smoking
SmokingAs a long-standing habit of human society, smoking has evolved from ancient ritualistic use into a modern global health crisis. According to the latest data from 2025, approximately 8 million people worldwide die each year from smoking-related diseases, including direct smokers and victims of secondhand smoke.
Table of contents
History and Timeline of Smoking
The origins of smoking can be traced back to ancient times.Native AmericansThe ritual, which originated there, subsequently spread globally, becoming a cultural and economic phenomenon. The following analysis uses a timeline to examine its evolution and employs charts to illustrate key events and changes in smoking rates.
Origins and early spread of smoking (1500 BC – 1800 AD)
Smoking first appeared in Native American cultures around 5000 BC.MayaThe use of tobacco in religious ceremonies is considered...sacredPlants. 1492,ColumbusThe discovery of the New World and the return of tobacco to Europe marked the beginning of its global spread. In the 16th century...tobaccoIt was introduced to Asia, becoming popular in China during the Ming Dynasty and being used as a medicine. In the 18th century...Industrial RevolutionAccelerate tobacco planting,U.K.andNetherlandsThe company monopolizes trade.
Modern Smoking and Health Awakening (1800–2000)
The invention of cigarettes in the 19th century (1843, France) popularized smoking. In the early 20th century, large-scale advertising by tobacco companies led to a surge in smoking rates. In the 1950s, scientific evidence linked smoking to...cancerIn 1964, the U.S. Department of Health's report, "Smoking and Health," first confirmed the harmful effects of secondhand smoke. In the 1980s, the risks of secondhand smoke were exposed, leading to a global anti-smoking movement.
Global Governance and Data Trends in the 21st Century (2000–2025)
In 2003,WHOpass"Framework Convention on Tobacco ControlThe agreement has been signed by over 180 countries worldwide. By 2025, the global smoking rate is projected to fall below 20%, but...ChinaThe number of smokers still exceeds 300 million. The pandemic has accelerated smoking bans, and e-cigarettes have emerged but remain controversial.
Timeline chart display
The following charts, based on data from NCBI and Our World in Data, illustrate key historical events in smoking and changes in global smoking rates.
| Time period | Key events | Global smoking rate changes (estimated) | Impact Description |
|---|---|---|---|
| 5000–1492 | Native American rituals use of tobacco | Unknown (Regional) | cultural origins |
| 1492–1600 | Columbus brought tobacco to Europe, and it spread to Asia. | Europe increased from 0% to 5% | Global Communication |
| 1843–1900 | The invention of cigarettes and their industrial production | Globally up to 10% | Popularization |
| 1950–1964 | Scientific evidence links smoking to cancer | American Peak 45% | Health Awakening |
| 1964–2000 | A US report confirms harm, leading to an advertising ban. | Global peak reaches 30% | Control begins |
| 2003–2020 | WHO Convention, Anti-Smoking Campaign | Globally down to 22% | International cooperation |
| 2020–2025 | The pandemic has accelerated smoking bans, and e-cigarettes have become a source of controversy. | Global levels have fallen below 20% | Modern Trends |
Analysis of the reasons for smoking
The causes of smoking are complex, involving biological, psychological, and social factors. These are detailed below.
Biological reasons
Nicotine is the main addictive substance in tobacco. It reaches the brain within 10 seconds of inhalation, releasing dopamine and producing a feeling of pleasure. Long-term smoking alters brain chemistry, leading to dependence. Genetic factors also play a role: some people metabolize nicotine more slowly, making them more prone to addiction.
Psychological reasons
Stress relief: Many people use smoking as a stress reliever, as nicotine stimulates the nervous system. Teenage curiosity: 82.61% of those who start smoking between the ages of 14 and 25 are influenced by their peers.
Social and environmental reasons
Advertising and Media: Tobacco companies target young people in their marketing. Cultural Influence: In Chinese communities, smoking is often seen as a social tool. Economic Factors: Smoking rates are high among low-income groups, and tobacco is readily available.
Cause chart display
The following chart shows the global proportion of causes of smoking (based on WHO 2025 data).
| Cause type | Ratio (1TP 3T) | Time period example | Impact Description |
|---|---|---|---|
| Biological (nicotine addiction) | 40 | Brain reaction 10 seconds after smoking | Chemical dependence |
| Psychological (Stress Relief) | 30 | Beginning of adolescence | Emotion Regulation |
| Social (peer influence) | 20 | Peak age 14–25 | Social pressure |
| Environment (Advertising) | 10 | Peak 2000 years ago | Marketing inducements |
Data source: WHO.
The effects of smoking on health
Smoking affects the whole body, causing more than 50 diseases. The following sections detail these effects, including time periods and data charts.
Respiratory system effects
Smoking damages the lungs, leading to COPD and lung cancer. Cause: Tar from cigarette smoke deposits in the alveoli, causing chronic inflammation. Duration of impact: After 10 years of smoking, lung function decreases by 20%.
Cardiovascular system effects
Increases the risk of heart disease by 25 times. Reason: Nicotine constricts blood vessels and increases blood pressure. Timeline: Blood pressure rises 20 minutes after smoking, leading to atherosclerosis in the long term.
Cancer risk
Smoking accounts for 251% of all cancers worldwide. Reason: Cigarette smoke contains 7,000 chemicals, 70 of which are carcinogens. Time frame: Smoking for 15 years increases the risk of lung cancer by 15–30 times.
Other effects
diabetesRisk increases by 30–40%, including osteoporosis, dental problems, etc.
Impact on chart display
The following chart shows the time periods and data of the effects of smoking on the body (based on data from the American Cancer Society 2025).
| Time period | Physical effects | Data (risk multiplier) | reason |
|---|---|---|---|
| 20 minutes after smoking | Blood pressure and heart rate rise | 1.5 times | Nicotine stimulation |
| Smoking for 1 year | Lung function decline | 10% | Tar deposition |
| Smoking for 10 years | COPD risk | 5 times | Chronic inflammation |
| Smoking for 15 years | Lung cancer risk | 15–30 times | Accumulation of carcinogens |
| Smoking for 20 years | Heart disease risk | 2–4 times | Vascular damage |
| Smoking for 30 years | Multiple cancers | 25% Global Cancer | Long-term exposure |
Data source: American Lung Association.
10 Common FAQs about Smoking
It's not immediately addictive, but nicotine reaches the brain within 10 seconds, releasing dopamine and producing a feeling of pleasure. Smoking one cigarette occasionally carries low risk, but daily smokers should start with "trying it occasionally." The rate of addiction on the first smoke is approximately 30%.
Relatively safe, but by no means harmless. E-cigarettes do not contain tar, but they do contain nicotine and chemical additives, which can have long-term effects on the lungs (as seen in cases of "popcorn lung"). The WHO's 2025 position: E-cigarettes are still addictive and harmful to the brain development of adolescents; they are not recommended as a smoking cessation tool.
Extremely dangerous. Secondhand smoke contains 7,000 chemicals, 70 of which are carcinogenic. Non-smokers exposed to secondhand smoke have a 20–30 ITP3T increased risk of lung cancer and a 25–30 ITP3T increased risk of heart disease. Children exposed are more prone to asthma and ear infections.
Nicotine can provide short-term relief (by stimulating dopamine), but in the long run, it worsens stress. Smokers experience increased anxiety when quitting, creating a vicious cycle. The real ways to reduce stress are exercise and meditation.
There is no direct comparison of health. Smokers unconsciously inhale deeply or smoke more cigarettes to compensate for nicotine intake, so the actual amount ingested is about the same. All tobacco products contain carcinogens.
Absolutely not. Smoking during pregnancy increases the risk of premature birth, low birth weight, and sudden infant death syndrome by 2–3 times. Nicotine affects fetal brain development, leading to a higher risk of ADHD later in life.
Yes. Male smokers have an increased risk of erectile dysfunction (50%), while female smokers experience decreased libido and lubrication. Reason: Smoking damages blood vessels, reducing blood flow to the genitals.
0 minutes: Blood pressure and heart rate return to normal.
8 hours: Blood carbon monoxide levels drop by half
2 weeks–3 months: Improved circulation, increased lung function (10%)
1 year: Heart disease risk halved
10 years: Lung cancer risk halved
15 years: Heart disease risk is the same as non-smokers
Nicotine is as addictive as heroin, and withdrawal symptoms (anxiety, irritability, increased appetite) are intense. It typically takes 7–10 attempts to succeed. Using nicotine patches, chewing gum, or medications (such as varenicline) can increase the success rate by 2–3 times.
Yes. Smoking causes collagen loss, and smokers' skin ages 2-3 times faster, commonly resulting in "smoker's face": deep wrinkles, dull skin, and yellow teeth. Female smokers experience menopause 2-3 years earlier.
Quit smoking
Quitting smoking is a challenge faced by hundreds of millions of people worldwide. According to data from the World Health Organization (WHO) in 2025, successfully quitting smoking can halve the risk of heart disease (within 1 year), halve the risk of lung cancer (within 10 years), and extend life expectancy by 10 years. On average, it takes 7–10 attempts to achieve permanent success, but with the right strategies, the success rate can be increased by 2–4 times.
The dangers of smoking are undeniable, but it's never too late to quit. Quitting at any age can significantly reduce the risks. If you want to quit, now is the best time to start.
Psychological and physical preparation before quitting smoking (weeks 1–4)
Successfully quitting smoking requires preparation (70%) and execution (30%).
- Set a quit smoking dayChoose a low-stress day (such as your birthday or after a national holiday). Start reducing your smoking two weeks in advance (reducing by 2-3 cigarettes per day).
- Write down your personal reasonsList at least 10 motivations for quitting smoking (such as "for the children's health," "to save money to buy a new phone," or "to restore one's sense of taste"). Post them on your phone wallpaper and cigarette pack, and look at them 3 times a day.
- Clean up the environmentGet rid of all cigarettes, ashtrays, and lighters. Wash clothes, clean the car, and clean the house to remove the smell of smoke (taste stimulation can trigger cravings).
- Inform relatives and friendsTell your family and friends, "I will quit smoking starting from XX day," and ask for their support (don't give me cigarettes or let me smoke in front of you).
- Preparatory withdrawal symptomsWeeks 2-4 are the most difficult (anxiety, irritability, increased appetite). Prepare substitutes: chewing gum, toothpicks, deep breathing.
Three scientifically proven methods for quitting smoking (choose one or use in combination)
Method 1: Nicotine Replacement Therapy (NRT, the easiest to implement, with double the success rate)
- principleIt releases nicotine slowly, reducing withdrawal symptoms, but without the harmful effects of tar.
- Common forms and usages:
- Patch: 1 patch daily (starting with 21mg, gradually reducing to 7mg, 8–12 weeks of treatment).
- Chewing gum: Chew one piece (4mg or more) every 1–2 hours, or immediately when cravings occur.
- Lozenges/Sprays: Provides rapid relief (the spray takes effect in 10 seconds).
- Recommended portfolio for 2025: Patch (stable supply) + chewing gum (sudden cravings).
- Success rateUse alone for a 2x improvement, use with coaching for a 4x improvement.
Prescription medication (first choice for heavy smokers)
- ChantixReduces nicotine pleasure and eases withdrawal symptoms. Twice daily for 12 weeks. Highest success rate (approximately 30-40%). % for permanent smoking cessation.
- Bupropion (Zyban)Antidepressants can reduce anxiety and weight gain.
- How to usePrescribed by a doctor, start taking it one week before quitting smoking.
- NoticeThere may be side effects (such as nausea and insomnia), which require medical monitoring.
Behavioral cognitive therapy + support system (key to long-term success)
- App AssistantThe most powerful app of 2025:
- QuitNow! (Daily Motivation + Money Saving Calculation)
- Smoke Free (gamified, daily tasks).
- Kwit (meditation guidance).
- support groupsJoin a smoking cessation group (Taiwan John Tung Foundation, Hong Kong Smoking Cessation Hotline).
- Alternative behaviorWhen you crave a cigarette: Take 10 deep breaths, drink water, walk for 5 minutes, and chew sugar-free gum.
Practical Strategies for Scheduling (The First 90 Days are the Most Critical)
| Time period | Key tasks | Expected challenges | Coping skills |
|---|---|---|---|
| Days 1–3 | Completely quit smoking and use nicotine patches. | The most intense withdrawal symptoms (headache, irritability) | Drink plenty of water, take deep breaths every hour, and go to bed early. |
| Days 4–14 | Establish new habits | Sudden desire | Use chewing gum/spray for quick relief, keep a diary. |
| Days 15–30 | Weight and mood management | Increased appetite and irritability | 30 minutes of exercise per day, healthy snack alternatives |
| Days 31–90 | Consolidate achievements | Social temptations | Prepare the line "I've quit smoking," and bring a substitute. |
| 90 days later | Long-term maintenance | I occasionally want to smoke | Reflect on your reasons for quitting smoking and reward yourself (buy something new). |
10 Advanced Tips (Boost Your Success Rate by 30%!)
- Monetary incentivesCalculate the amount of money you save on cigarettes each day and deposit it into the "reward fund" (200 NTD saved per day in Taiwan, more than 70,000 NTD per year).
- Exercise substitutionWhen cravings strike, do 30 squats or brisk walk for 10 minutes; endorphins will replace nicotine for pleasure.
- Taste therapyOnce your sense of taste returns after quitting smoking, reward yourself with delicious food (such as fruit or chocolate).
- Avoid triggeringFor the first three months, avoid bars and KTVs and switch to non-alcoholic beverages.
- Meditation AppUse Headspace or Calm's quiz section for 10 minutes every day.
- Partner quits smokingFind friends to quit together; mutual supervision increases the success rate by 50%.
- Record progressUse the app to track "non-smoking days", "money savings", and "lung function recovery".
- Professional guidanceTaiwan John Tung Foundation free hotline and doctor's clinic.
- Treatment of reabsorptionSlipping doesn't mean failure. Analyze the reasons (stress? social issues?) and start over.
- Celebrate Milestone: Give up buying gifts for 1 month, traveling for 3 months, and a big reward for 1 year.
Conclusions and Smoking Cessation Recommendations
Smoking is extremely harmful, while quitting has significant benefits. According to 2025 data, the risk of lung cancer decreases by 80% after 20 years of quitting smoking.
Recommendations: Nicotine replacement therapy, psychological counseling, and support groups. Thanks to global efforts, smoking rates continue to decline, and are expected to fall below 10% by 2050. Quitting smoking is not just about willpower.
Instead, it relies onPreparation + Strategy + Support.
It takes an average of seven attempts to succeed, but each attempt brings you closer to freedom.
Start preparing today, and this time next year you'll thank yourself. You absolutely can do it.
(A purely scientific and practical guide, based on the experiences of the WHO and successful smokers)
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