Four Major Diseases linked to smoking

According to the Centers for Disease Control and Prevention (2021), Cigarette smoking damages almost every organ in the body, leading to numerous diseases and overall health decline. In the United States, smoking is responsible for over 480,000 deaths each year, nearly one in five deaths. For women, smoking can make it more difficult to conceive and can adversely affect a baby’s health before and after birth. In men, smoking can reduce sperm quality, decreasing fertility and increasing the risk of congenital disabilities and miscarriage. Smoking also harms oral health, potentially leading to tooth loss. Moreover, it increases the risk of cataracts, which cloud the eye’s lens and impair vision. It can cause age-related macular degeneration (AMD), damaging a small spot near the retina’s center needed for central vision. Additionally, smoking is a risk factor for type 2 diabetes mellitus and can complicate its management, with active smokers having a 30-40% higher risk of developing diabetes compared to nonsmokers.

The four major diseases linked to smoking are

• Cardiovascular Diseases
  • Increased mortality rates due to smoking.
  • Elevated risk of ischemic heart diseases.
• Respiratory Conditions
  • Smoking is a primary cause of chronic respiratory deaths.
  • Increased risk of respiratory diseases and tuberculosis.
• Stroke
  • A Study reports a Positive correlation between smoking prevalence and stroke-related deaths.
• Lung Cancer
  • Study reports there is a higher likelihood of lung cancer with increased daily cigarette consumption.
    How to Decrease High Cholesterol Levels

    High cholesterol (hypercholesterolemia) refers to elevated levels of cholesterol in the blood, especially low-density lipoprotein cholesterol (LDL-C)—which is widely regarded as a key modifiable risk factor for atherosclerosis and cardiovascular disease (CVD). LDL-C can deposit in arterial walls, forming plaques that narrow arteries and increase the risk of heart attack and stroke. Meanwhile, high-density lipoprotein (HDL-C) is considered “good” cholesterol because it helps transport cholesterol away from the arteries to the liver for excretion. Several factors can increase the level of cholesterol in the blood, as indicated below

    Factors That Contribute to Elevated Cholesterol

    • Poor diet
    • Lack of Physical Exercise
    • Excess body weight
    • Smoking increases cholesterol profile, and excessive alcohol increases triglycerides
    • Genetic traits
    • Chronic stress and poor sleep
    • Diet low fiber

    To decrease high cholesterol in the blood, it is important to make positive changes to health behaviors by following the strategies below:

    Strategies to Decrease High Cholesterol Levels

    • Reduce intake of saturated and trans fats, and substitute with MUFA and PUFA-rich foods such as fatty fish(Salmon and Mackerel), olive oil/canola oil, Avocado/nuts

    A study by Okobi et al. (2023) found that an avocado-rich diet can lower total cholesterol (TC) and low-density lipoprotein (LDL) levels.

    • Increase consumption of food high in soluble fiber, such as oats, fruits, apples, and legumes.
    • Regular aerobic exercise for 150 minutes/week lowers LDL and triglycerides and improves HDL.
    • Losing excessive weight will improve LDL profiles.
    • Quitting smoking will improve cardiovascular health and HDL levels

    The four-stage process to regain control of Postpartum Depression

    Postpartum depression (PPD) is characterized by a major depressive episode that begins within four to six weeks following delivery, as per international diagnostic criteria. Recurrence rates for PPD are high, with 40% of affected women experiencing depression again in their lifetime and nearly 50% facing another episode in subsequent pregnancies. Symptoms of PPD encompass fatigue, irritability, anxiety, lack of pleasure, feelings of helplessness, sleep and appetite disturbances, indifference towards life events, low self-esteem, and feelings of incompetence as a parent, among others. PPD is considered a multifactorial condition influenced by both environmental and genetic risk factors for depression.

    Risk factors for PPD  include:

    • Previous depression.
    • Adverse life events.
    • Lack of social support.
    • Socioeconomic position.
    • Personal and family psychiatry history.
    • Stressful experiences (such as trauma).
    • Specific pregnancy-related factors.
    • Intimate partner violence (IPV) occurring close to or during pregnancy also elevates the risk of postpartum depression.

    The impacts of PPD are significant and extend beyond the affected individual. They include poor attachment between the mother and newborn, potential stunted growth and low weight in the child, disrupted breastfeeding, and adverse effects on the infant’s cognitive, emotional, and social development. There is also an increased risk for psychiatric disorders in the child during infancy, childhood, adolescence, and adulthood. Women of color and those with lower incomes are more likely to suffer from postpartum depression and may face barriers to accessing treatment (Gopalan et al., 202).

    The four-stage process to regain control of Postpartum Depression

    Women experiencing PPD often undergo a four-stage process in an attempt to regain control:

    1. In the initial stage, mothers grapple with intense worries, persistent obsessive thoughts, and difficulties focusing.
    2. In the second stage, women feel a sense of loss of their “regular selves,” describing a robotic feeling while caring for their infants. Withdrawal may occur, and thoughts of self-harm or suicide may surface.
    3. The third stage involves women planning strategies to overcome PPD, such as seeking help from healthcare providers, engaging in prayer, or finding comfort in support groups.
    4. In the final stage, women regain control of their thoughts and feelings as despair lifts.

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    Key Strategies to Cope with Stress

    Stress has a significant impact on overall health, playing a crucial role in the development of various diseases and placing a substantial strain on the healthcare system (Shchaslyvyi et al., 2024). It is closely linked to numerous long-term health problems, especially cardiovascular conditions, which are often worsened by daily psychosocial pressures like job-related stress (Shchaslyvyi et al.,2024) It is essential to understand the healthy ways to cope with or manage stress.

    Various strategies recommended according to the CDC (2025)

    1. Take Care of Your Mind

    Limit news and social media exposure: Excessive exposure to harmful or distressing news can exacerbate stress.

    Make time to unwind: Incorporate relaxation practices such as deep breathing, stretching, or meditation.

    Keep a journal: Writing can help you process emotions, reflect on your thoughts, and release tension.

    Spend time outdoors: Whether you are being active (walking, hiking) or just relaxing outside, nature can be a calming presence.

    Practice gratitude: Regularly noting things you are grateful for helps improve emotional well-being.

    Connect with others: Talking to trusted friends, family, or community/faith-based groups provides support.

    2. Take Care of Your Body

    Get enough sleep: The CDC recommends 7 hours or more per night for adults and suggests maintaining a consistent sleep schedule.

    Move more: Physical activity is one of the most effective ways to reduce stress; even small amounts can help.

    Eat well: A balanced diet (fruits, vegetables, lean proteins, whole grains, low-fat dairy) supports both physical and mental health.

    Limit alcohol and avoid substance misuse: Moderating alcohol intake, avoiding illegal drugs, and not misusing prescription medication are essential.

    Avoid tobacco: Smoking, vaping, and the use of other tobacco products can worsen stress or its effects.

    Stay up to date with healthcare: Regular check-ups, screenings, and vaccinations help you maintain your physical health — which can help buffer stress.

    3. Integrate Physical and Mental Health

    The CDC emphasizes that mental well-being and physical health are closely linked. Regular physical activity is not only good for the body but also supports emotional resilience.

    It encourages finding a “right combination” of coping techniques that work for you — not everyone copes the same way.

    4. Know When to Seek Extra Support

    The CDC notes that while stress is everyday, chronic stress (long-term) can lead to serious health problems.

    If you’re struggling to cope or stress is affecting your daily life, it’s okay to reach out for help. They list resources, including crisis lines.

    Sources

    CDC. (2025)

     International Journal of Environmental Research and Public Health, 21(8), 1077–1077. https://doi.org/10.3390/ijerph21081077

    Risk Factors for Uterine Fibroids Among Black Women

    Uterine fibroids (UFs) represent the most prevalent non-cancerous tumors among women of reproductive age. Symptomatic fibroids can lead to significant health issues and are the primary reason for hysterectomies in the United States and globally, contributing to substantial socioeconomic impacts and affecting over 70% of women of reproductive age (Langton et al., 2024). African American women tend to develop fibroids approximately 10 years earlier than White women in the US and bear a disproportionate health burden from these tumors

    Black women experience UFs at higher rates, with an earlier onset, more severe symptoms, and faster disease progression compared to other groups.

    According to Sithembinkosi Ndebele (2024), 85% of participants were non-Hispanic Blacks. Black participants had a higher likelihood of a UF diagnosis, and the following risk factors were reported contributing to the high prevalence of UFs in Black individuals:

    1. Socioeconomic Status: Lower socioeconomic status is reported to increase the rates of UFs.
    2. Adverse Environmental Exposures: Increased exposure to environmental pollutants is associated with a higher prevalence of UFs.
    3. Chronic Stress: Experiences that increase chronic stress are significant contributors.

    Lifestyle and socioeconomic factors, closely tied to neighborhood characteristics, further influence UF prevalence. These factors include:

    1. Body Mass Index (BMI): A higher BMI correlates with a higher risk of UFs.
    2. Alcohol Use: Regular alcohol consumption is positively correlated with UF diagnosis.
    3. Income and Occupation: These factors influence access to healthy food and healthcare.

    Four lifestyle changes to reduce the development of Uterine Fibroids (UFs)

    Uterine fibroids (UFs) are the most common benign tumors found in women of reproductive age, with a disproportionate impact on women of color. These disparities are believed to be combined with environmental, genetic, and socio-economic factors.

     Some of the lifestyle changes that can help prevent or reduce the development of uterine fibroids are;

    1. Decreasing Alcohol consumption: It’s advised that women decrease their alcohol consumption to reduce the risk of developing uterine fibroids (UFs). Studies have reported an association between alcohol intake and an increased likelihood of UFs. Studies believe that alcohol may alter hormone levels and disrupt hormonal balance, contributing to the formation of UFs. It is advisable to consult with a healthcare professional for personalized advice based on unique health occurrences. By being mindful of alcohol consumption and adhering to recommended limits, proactive steps can be taken to lower the risk of UFs.
    2. Engage in at least four hours of vigorous physical activity per week: Research has found a significant association between an increased BMI and the risk of UFs. Obesity is believed to be a contributing factor to UF. Studies believe that women who engage in at least four hours of vigorous physical activity per week are more likely to encounter a decrease in the risk factors of UFs.
    3. Consuming more fruits, Vegetables, and dietary fibers:  High intake of processed and refined foods, unhealthy fats, and sugary drinks, and low consumption of fruits, vegetables, and fiber-rich foods may contribute to hormonal imbalances, inflammation and oxidative stress, thereby encouraging the growth of UFs as indicated in the research. Additionally, a lack of fruits, vegetables, and fiber-rich foods has been reported to be associated with an elevated risk of UFs. Fruits, vegetables, and fiber-rich food are excellent sources of antioxidants, vitamins, and minerals that help combat oxidative stress and inflammation. Specifically, Dietary fiber has been indicated to have protective impacts against UFs by supporting hormonal balance and improving regular bowel movements. Hence, adopting a healthy and balanced diet with whole grains, fruits, vegetables, lean proteins, and healthy fats is essential.
    4. Managing stress:  Studies have found that chronic psychological stress could increase the risk of uterine fibroids and indicated a significant link between chronic psychological stress and an elevated risk of UFs, predominantly among non-Hispanic Black women. Eating healthy, exercising regularly, getting enough sleep, relaxing, connecting with friends and family, and practicing mindfulness are some ways to manage stress.

    Seven ways to create a meaningful impact on the health and well-being of others

    Our connections with family, friends, and colleagues are crucial. Individuals who have strong social connections and supportive relationships are more likely to adopt healthy lifestyles and effectively cope with stress, anxiety, and depression, especially during difficult times. A supportive network of family members, close friends, and colleagues provides a sense of belonging and emotional support.

      Ways to create meaningful impacts are;

    1.Showing kindness: Providing a listening ear, checking in on them, offering assistance, or simply sharing a smile can profoundly influence the overall well-being of others.

    

    2. Promoting physical activity: Encouraging others to participate in physical activities such as organizing sports events, walking or running together, or engaging in group activities can enhance physical and social well-being.

    

    3. Spreading awareness and education: Educating others about healthy lifestyle choices, including proper nutrition, exercise, and stress management, can empower them to make positive life changes.

    

    4. Promoting a healthy diet: Sharing recipes, discussing healthy eating habits, organizing cooking classes, and advocating for nutritious foods can encourage healthier dietary choices.

    

    5. Supporting access to healthcare: Being present for others during difficult times is crucial and can significantly improve their lives. Providing transportation to healthcare facilities encourages them to seek professional help when needed, and assisting with paperwork can make access easier.

    

    6. Advocating for policy changes: Supporting policies and initiatives that promote public health, such as mental health services, water regulation, and access to healthcare, can have a broad impact on the well-being of entire communities.

    

    7. Assisting those with chronic illnesses: Offering understanding and support to individuals with chronic health conditions can help them manage their conditions and enhance their quality of life.