Understanding the Risks

Nicotine is a highly addictive substance found in tobacco products, such as cigarettes and cigars. When a person uses/smokes nicotine, it triggers the release of dopamine in the brain, creating a pleasurable sensation. However, this euphoria is short-lived, and the body soon craves more nicotine to maintain the feeling. This cycle leads to dependence on the drug and addiction which can lead to serious health problems.

Although cigarettes are the most common nicotine-containing device, other products, such as e-cigarettes, vaping devices, and shisha also contain nicotine. These devices use an electronic mechanism to heat liquid nicotine, creating an aerosol that users inhale. Despite marketing claims that e-cigarettes/vapes and shisha are a safer alternative to traditional cigarettes, they still contain nicotine and other harmful chemicals that can damage the lungs and increase the risk of respiratory infections.

Nicotine use is a leading cause of preventable diseases and premature death worldwide. Nicotine use contributes to a range of health problems, including lung cancer, heart disease, stroke, and chronic obstructive pulmonary disease (COPD). These diseases are life-threatening and greatly reduce a person's quality of life. Other health conditions include;

• Eyes - cataracts, macular degeneration
• Nose, teeth, and throat – a reduced sense of smell and taste, yellow-stained teeth, bad breath sore throat, gum disease (gingivitis), plaque, cavities, teeth that are loose or fall out, thyroid disease, oral cancers (lips, mouth, throat, larynx); cancer of the esophagus
• Skin, hair, and nails - discolored and brittle nails, wrinkles and premature aging, peripheral vascular disease
• Heart and lungs-  weakens arteries of the heart (atherosclerosis) which increases a person's risk of cardiovascular disease, Heart attack, Lung cancer, Chronic obstructive pulmonary disease (COPD), including chronic bronchitis and emphysema, "Smoker's cough" and sputum, Asthma, Shortness of breath, Pneumonia, Increased risk of complications from tuberculosis and influenza, Frequent colds
• Digestive system- Stomach and duodenal ulcers, Aortic aneurysm, increased risk of cancers of the stomach, pancreas, colon, kidneys, and bladder
• Reproductive system- sperm deformity, loss of motility, reduced number leading to infertility, increased risk of erectile dysfunction, period pain, early menopause, cervical cancer, premature birth, newborn small for gestational age, stillbirth, birth defects (e.g., congenital limb reduction), and increased nicotine receptors in the newborn's brain.
• Reduced immunity

Nicotine Withdrawal

When you try to quit smoking, you will experience withdrawal symptoms. These symptoms may include irritability, anxiety, depression, difficulty concentrating, difficulty sleeping, and intense cravings for nicotine. These symptoms make quitting smoking difficult, but it is important to remember that they will subside over time. The following are the most commonly reported symptoms of nicotine withdrawal: 

• Anxiety, irritability, and restlessness
• Increased appetite and weight gain
• Cough
• Cravings to smoke
• Difficulty concentrating
• Dry mouth
• Fatigue
• Headache
• Difficulty sleeping
• Flu-like symptoms
• Sore throat
• Sore tongue and/or gums
• Tightness in the chest
• Constipation
• Tingling in hands and feet

The symptoms of nicotine withdrawal begin within 24 hours. The first week after quitting is usually the hardest, but the intensity of withdrawal symptoms begins to decrease after three to four weeks. The cravings, however, may persist for longer than other symptoms. People who have quit smoking reported feeling fewer and less intense cravings after a year of being smoke-free compared to when they first quit. Therefore, the longer a person refrains from smoking, the more their cravings for cigarettes are likely to reduce.

Tips on Quitting Smoking

Quitting smoking or using other nicotine-containing products can be challenging, but there are many resources available to help. Here are some tips on how to quit:

• Set a quit date and stick to it. Having a specific date in mind can help you mentally prepare for quitting.

• Talk to your healthcare provider. Your healthcare provider can recommend nicotine replacement therapies (NRTs, e.g. patches) and medications to help with cravings and withdrawal symptoms.
• Join a support group. Friends and family members can also be a great source of encouragement and accountability. Also, using a quit-smoking app can help you keep motivated, track your progress, and beat cravings.
• Make lifestyle changes. Avoid situations that may trigger cravings, such as being around other smokers, and adopt healthy habits, such as drinking enough water, regular exercise, and eating a balanced diet.
• Be patient and kind to yourself. Quitting smoking is a process, and it may take time to fully break the addiction. Remember to celebrate your progress along the way.
•  When having a craving, it’s important to remember that although they are difficult, they often pass fairly quickly. Next time you feel a craving, delay taking a cigarette for 10 minutes, within those ten minutes, distract yourself with something engaging, go for a walk or to the gym, or leave for an area you can’t smoke. Drink water which helps with the withdrawal symptoms of fatigue and dehydration. Take deep breaths and try talking to someone you trust, your doctor, or a support group member about your struggles.

In conclusion, nicotine use can lead to serious health problems and addiction. If you are struggling with nicotine use, know that you are not alone and that there are resources available to help you quit. By taking steps to quit, you can greatly improve your health and quality of life.

Non-verbal communication is a way of conveying information without the use of words. This includes various actions such as facial expressions, maintaining or avoiding eye contact, hand gestures, physical closeness or otherwise, tone of voice, choice of clothes, etc., to send a message across effectively. Research suggests that 80% of the impact of our communication is conveyed through our actions and gestures, while the remaining 20% is communicated through words. This presupposes that non-verbal communication constitutes four times more of our communication than verbal communication.

We encounter numerous non-verbal cues and behaviors every day, including postures, body language, facial expressions, eye contact, gestures, and tone of voice. These non-verbal signals provide insight into our identity, mood, attitude, and personality and can impact how we connect and relate to others.

Ever heard of ‘the two-minute rule ‘? It is an aspect of non-verbal communication. When we enter a new environment, such as a boardroom, those present will form an impression of us within the first two minutes of our arrival. This evaluation is based on various factors, including our attire, entrance, eye contact, body posture, and hand gestures while speaking. Once this initial impression is formed, it can be challenging to alter. To establish a relaxed and reassuring atmosphere when we communicate, it is vital to maintain our composure, control our body language, avoid nervous or distracting movements, and use a calm and collected demeanor to put others at ease.

Why is non-verbal communication important?

• Matching non-verbal cues with spoken language can reinforce crucial points and add clarity to a message we are attempting to send. The tone of voice, facial expressions, and body language can inform the listener of the importance of what we are telling them.
• Non-verbal cues help with the flow of a discussion. The rise and fall of the tone of voice, indicate the beginning and end of a submission and alert others that they can contribute also.
• In some instances, non-verbal cues are the only option to use to communicate, e.g. in a crowded room.
• Paying attention to the non-verbal cues of our romantic partners can improve the intimacy of our relationships. It gives us further insight into their likes and dislikes and conveys to them that we’re paying attention to them and their needs.
• It improves the closeness of our interpersonal relationships in general. When others can sense sincerity from our facial expressions and body language, it puts them at ease and allows them to trust us further.

Common types of non-verbal communication

• Facial expression
• Tone of voice
• Hand gestures
• Eye gaze
• Body language and posture
• Personal space/distance
• Touch
• Choice of clothing/ appearance
• Artifacts (décor, uniforms, social media avatar, etc.)

Improving non-verbal communication

• Pay attention to your own non-verbal cues. For example, how you change your tone of voice how when you’re upset or how you use certain hand gestures when expressing different emotions. This awareness can help you identify and modify your non-verbal communication habits.
• Carefully observe how people around you communicate non-verbally, such as their facial expressions and gestures. Understanding their non-verbal patterns can help you identify and interpret their emotions more accurately.
• Pay attention to inconsistencies in your non-verbal cues, such as saying one thing but displaying another emotion. These mixed messages can be confusing to those around you. Aim to communicate clearly and be intentional about matching your words to your non-verbal cues. Be deliberate about picking up on these mixed signals from others as well; it may help you notice deeper meanings when they communicate.
• Because non-verbal communication can have different meanings in various cultures and for different individuals when in doubt, ask for clarification to avoid misunderstandings. For instance, if you notice someone avoiding eye contact, ask if they are upset rather than assuming. Ask open-ended questions, these allow them to express themselves and convey that you’ve been actively listening.
• If you have an automatic non-verbal reaction, especially an undesirable one, train yourself to stop and think before you act. This can help you eliminate unwanted non-verbal behaviors.
• Be aware of personal space.
• Use non-verbal signals to your advantage. Stand up straight with feet about 18 inches apart, shoulders back, and walk with your head up to convey confidence at work.  Enter a room facing forward and look up. Be intentional about your posture and how you place for hands and elbows. Avoid putting your hands behind your back as you may appear to be hiding something. Crossing and uncrossing your legs, tapping your feet, and glancing continuously at your watch, phone, or door, are all negative clues, which show you’re either nervous, uninterested, or eager to leave. Maintain eye contact when speaking to someone or an audience. It’s a good rule of thumb to look at the person’s nose, but avoid staring which can make the other person uncomfortable. Handshakes should be slightly firm, warm, and short not moist and clingy or too strong which can signify aggressiveness.
• Finally, practice reading other people’s social cues as well as being mindful of your own. Being good at understanding the non-verbal cues of others, commonly referred to as being able to ‘read people’ is an interpersonal skill that improves the more you practice using it.

In conclusion, non-verbal communication plays a significant role in conveying meaning and communicating, being aware of it offers several advantages interpersonally and professionally.

The debate over the relative influence of nature versus nurture has been a topic of intense interest among scientists, philosophers, and the general public for centuries. This debate concerns whether human behavior, personality, and traits are shaped primarily by biological factors or environmental factors.

The term ‘’nature’’ pertains to the impact of an individual's genetic makeup on their personality, this pertains to the biological factors that are inherited from parents and are encoded in an individual's genes. These include physical traits such as eye color, height, and bone structure, as well as personality traits such as shyness, extroversion, and intelligence.

On the other hand, “nurture’’ refers to the environmental factors such as the way we are raised (parenting styles), early childhood experiences (good or bad), the surrounding culture, our education, and social relationships that can influence our behavior and personality. That is, nurture pertains to the impact of the environment, including our experiences and relationships, on our growth and development. For example, a child growing up in a loving and supportive family environment may be more likely to develop positive personality traits such as kindness, empathy, and trust.

The debate over nature vs. nurture is often presented as an either/or proposition, with one factor seen as more influential than the other. However, most scientists and experts agree that both nature and nurture play important roles in shaping human behavior and personality.

Research suggests that the interaction between nature and nurture is much more complex than previously believed. For example, scientists have discovered that genes can be turned on or off by environmental factors, such as stress, diet, and exposure to toxins. This means that even if an individual has a genetic predisposition for a certain trait or behavior, environmental factors can still play a significant role in determining whether or not that trait or behavior is expressed. Further suggesting that nature and nurture are not independent of each other.

In conclusion, the nature vs. nurture debate is not a simple binary choice, but rather a complex interaction between biological and environmental factors. While genetics play an important role in shaping an individual's behavior and personality, environmental factors such as upbringing, education, and socialization interact with these biological factors and ultimately, it is important to consider both nature and nurture when trying to understand human behavior and personality.