By now, it's become very clear that smoking is bad for your health.

The government, American Lung Association, and a variety of other health organizations have launched campaign after campaign to illustrate the grim repercussions (from lung cancer to heart disease) of lighting up and to encourage Americans to kick the habit. What may be less obvious is the effect smoking has on those who are exposed to it secondhand. That exposure can be significant, especially for those who live or work with a smoker. In reality, most of the smoke from a burning cigarette doesn't get sucked down into a smoker's lungs -- it escapes into the air, where it can be inhaled by anyone unfortunate enough to be nearby. What Is Secondhand Smoke? When you breathe in smoke that comes from the end of a lit cigarette, cigar, or pipe (sidestream smoke) or that is exhaled by a smoker (mainstream smoke), you're inhaling almost the same amount of chemicals as the smoker breathes in. Tobacco smoke contains more than 4,000 different chemical compounds, more than 50 of which are known to cause cancer. These are just a few of the chemicals that float into your lungs when you are exposed to secondhand smoke: Hydrogen cyanide -- a highly poisonous gas used in chemical weapons and pest control Benzene -- a component of gasoline Formaldehyde -- a chemical used to embalm corpses Carbon monoxide -- a poisonous gas found in car exhaust A 2006 surgeon general's report confirmed that secondhand smoking (also called involuntary or passive smoking) can kill, and it concluded that there is no amount of exposure to secondhand smoke that is safe. The more secondhand smoke you breathe in, the more your health risks increase. Here are a few statistics on the effects of secondhand smoke exposure: 126 million nonsmoking Americans are exposed to secondhand smoke at home and work. Secondhand smoke exposure causes nearly 50,000 deaths in adult nonsmokers in the U.S. each year. Nonsmokers increase their risk of developing lung cancer by 20% to 30% and heart disease by 25% to 30% when they are exposed to secondhand smoke. About 3,000 deaths from lung disease in nonsmokers each year are caused by secondhand smoke exposure. An estimated 46,000 nonsmokers who live with smokers die each year from heart disease. Between 150,000 and 300,000 children under the age of 18 months get respiratory infections (such as pneumonia and bronchitis) from secondhand smoke; 7,500 to 15,000 of them must be hospitalized. More than 40% of children who visit the emergency room for severe asthma attacks live with smokers. Secondhand smoke can have a number of serious health effects on nonsmokers, particularly cancer and heart disease.

Cancer Cancer is probably the most discussed health repercussion of smoking, and it's also a significant problem with secondhand smoke exposure. Lung cancer may be the most talked about effect of secondhand smoke exposure, but the risks of breast cancer, cervical cancer, and other types of cancer are also thought to be higher. Heart Disease Breathing in secondhand smoke is bad for your heart, and research shows that it takes as little as 10 minutes for the smoke to start causing damage. Smoke exposure makes your blood platelets stickier,

raises the level of artery-clogging LDL"bad" cholesterol, and damages the lining of your blood vessels. Eventually, these changes can make you more likely to develop a blockage that leads to a heart attack or stroke. Researchers have found that women who have been exposed to secondhand smoke face a 69% higher risk of heart disease and a 56% higher risk of stroke than those who haven't been exposed. Children and Secondhand Smoke Children are particularly vulnerable to the effects of secondhand smoke because their bodies are still growing and they breathe at a faster rate than adults. All of these conditions have been attributed to secondhand smoke exposure in children: Sudden infant death syndrome (SIDS) Increased number of respiratory infections (such as bronchitis and pneumonia) More severe and frequent asthma attacks Ear infections Chronic cough Smoking during pregnancy is especially dangerous to the developing baby. It has been linked to premature delivery, low birth weight, SIDS, mental retardation, learning problems, and attention deficit hyperactivity disorder (ADHD). The more cigarettes a mother-to-be smokes, the greater the danger to her unborn baby. How to Avoid Secondhand Smoke The best way to lower your risk of all these conditions is to avoid smoking, and to convince those around you who smoke to quit. Anyone who does smoke should do so outside, as far away from nonsmokers as possible. The home is probably the most important place to keep smoke-free, especially when children live there. An estimated 21 million children live in homes where a resident or visitor regularly smokes, and more than half of all American kids have detectable levels of cotinine (the breakdown product of nicotine) in their blood. Keeping kids (and adults) far away from smoke can help reduce their risks of developing respiratory infections, severe asthma, cancer, and many other dangerous health conditions. Is It Hard to Quit Smoking? It's a challenge to quit smoking. How much difficulty you will have depends on several factors, including: The number of cigarettes you smoke daily The number of people you spend time with who smoke (parents, friends, and co-workers) The reasons you smoke (weight control, social situations, peer pressure) Why Is Smoking So Addictive? Blame nicotine, the main drug in tobacco, for your smoking addiction. Your brain quickly adapts to nicotine and develops a tolerance for it, meaning you need to smoke more to get the same rush you used to get with just one cigarette. Did you know that nicotine acts on some of the same brain pathways as cocaine? Tolerance happens when your brain tries to keep itself balanced. Chemicals from the cigarette make the brain release chemicals called norepinephrine and dopamine. If the brain releases too much of these two chemicals, the brain chemistry gets unbalanced and releases its own "anti-nicotine" chemicals when you smoke. These "anti-nicotine" chemicals would make you feel down, depressed, and tired if you were not smoking.

Over time, the brain learns to predict when you are going to smoke a cigarette -- and releases the "anti-nicotine" chemicals. These chemicals make you feel depressed and tired, so you think, "I need a cigarette!" A "trigger" is anything your brain has connected with smoking. Everyone's triggers are different. Yours might include the smell of cigarette smoke, having an ashtray next to you, seeing a carton of cigarettes at the store, having certain food or drinks, ending a good meal, or talking with someone with whom you normally smoke cigarettes. Sometimes just the way you feel (sad or happy) is a trigger. One of the biggest keys to quitting smoking is understanding the triggers that make you crave smoking. But I Really Want to Quit Smoking! There are different ways to quit smoking. Some work better than others. The best strategy is to choose a method that will challenge you to quit, but also one that you can achieve. Here are some suggestions for ways to stop smoking: 1. Cold turkey (no outside help). About 90% of people who try to quit smoking do it without outside support -- no aids, therapy, or medicine. Although many people try to quit this way, it is not the most effective and successful method. Only about 10% of people who try to quit this way succeed on their first try

2. Behavioral therapy. With behavioral therapy, you visit a therapist who will help you find the most effective way to quit. The therapist will help you to identify your triggers, come up with ways to get through cravings, and provide emotional support when you need it most. 3. Nicotine replacement therapy. Nicotine gum, patches, inhalers, sprays, and lozenges are nicotine replacement therapies (called NRT). Replacement therapy works by giving you nicotine without using tobacco. You may be more likely quit smoking if you use nicotine replacement therapy. But if you're under 18, you need to get your doctor's permission to use nicotine replacement therapy. This therapy works best when combined with behavioral therapy and lots of support from friends and family. 4. Medicine. Some drugs, including Zyban and Chantix, are formulated to help people quit smoking. Your doctor must prescribe these medications. 5. Combination treatments. Using a combination of treatment methods can increase your chances of quitting. For example, using both a nicotine patch and gum may be better than a patch alone. Other proven combination treatments include behavioral therapy and nicotine replacement therapy, prescription medication with a nicotine patch, and nicotine patch and nicotine spray. Your New Rules for Quitting Smoking There are some important things to remember when quitting smoking: 1. Know your triggers and avoid them early on. Try to stay away from situations that normally make you feel like smoking, especially during the first three months. This is when you are most likely to start smoking again. 2. Know that the first few days are the toughest. If you are quitting "cold turkey," the first few days are the hardest. You will probably feel irritable, depressed, slow, and tired. Once you get past those first days, you will begin to feel normal (but still have cigarette cravings). 3. Don't give in to your craving to smoke. Every time you don't smoke when you have a craving, your chances of quitting successfully go up. 4. Start a new activity with friends who don't smoke. This can increase your chances of quitting smoking.

Perhaps smoking is a real part of your identity and your life. Giving up a part of your identity is difficult. You may feel sad that you do not smoke anymore. This is a normal feeling. But remember that feeling sad may be one of your triggers. What If I Start Smoking Again? It's called "relapse." Relapse is normal in strong addictions like smoking. Many people quit and relapse several times before quitting permanently. If you relapse, at least minimize the amount you smoke during the relapse. For example, if you smoked eight cigarettes a day before quitting and only smoke four cigarettes a day when you relapse, you have made some progress. Don't lose hope -quitting is a process that might take some time.

1. Cigarettes and Cancer o The most common side effect of smoking cigarettes is cancer. While tobacco increases a person's risk of developing various types of cancers, the most common is lung cancer. Cigarette smoke also significantly increases a person's risk of developing cancer of the mouth, lips, throat or voice box. According to Drugs.com, cigarette smokers are also at an increased risk of developing cancer in the stomach, kidney, esophagus, pancreas, cervix and bladder. 2. Heart and Blood Vessel Disease o People who smoke cigarettes are also at a grave risk of heart attack and stroke. The carbon monoxide that lives in cigarette smoke has been associated with hardening of arteries, which can lead to stroke caused by blood clots in the brain. Nicotine in cigarettes also causes the arteries in the legs and arms to tighten, which increases a risk of blood clots and damaged arteries surrounding the heart. 3. Lung Disease o Lung disease is one of the most serious side effects of smoking cigarettes. The chemicals in smoke can damage the cilia, or the little hairs that protect the lungs from dirt and other waste. Over time, dirt will begin to collect on the lungs, leading to lung disease. 4. Chronic Bronchitis o Another side effect of cigarette smoke is chronic bronchitis. Chronic bronchitis is a chronic inflammatory condition in the lungs characterized by excessive coughing and difficulty breathing. The severity of the condition depends on how long (and how much) a person has been smoking. 5. Emphysema o The long-term lung disease emphysema is also associated with smoking. The first sign of emphysema is shortness of breath during exercise or other exerting activities. Over time, however, as the condition worsens, the patient may even start to experience shortness of breath while at rest. In the later stages, patients will also experience symptoms such as uncontrollable coughing, excess mucus production, a blue tint in the eyes and wheezing. 6. Other Side Effects of Smoking

In addition to the life-threatening conditions mentioned, other side effects of smoking cigarettes include: Yellowing of the teeth Development of wrinkles at an early age Higher risk of bone fractures in the wrist, hip or spine Difficulty sleeping Soar throat Bad smell in clothes, skin and hair Bad breath