Quitting Smoking   How to stop smoking … for good! Dr. Assem Fouad El Essawy Lecture of Chest Diseases . Fayoum University
Live longer and healthier <ul><li>20 minutes after quitting </li></ul><ul><li>Your heart rate drops. </li></ul><ul><li>12 ...
Live longer and healthier <ul><li>2 weeks to 3 months after quitting </li></ul><ul><li>Your heart attack risk begins  to d...
Live longer and healthier <ul><li>1 year after quitting </li></ul><ul><li>Your added risk of coronary heart disease is hal...
Live longer and healthier <ul><li>10 years after quitting </li></ul><ul><li>Your lung cancer death rate is about half that...
Live longer and healthier <ul><li>15 years after quitting </li></ul><ul><li>Your risk of coronary heart disease is back to...
Steps to quitting <ul><li>Get ready </li></ul><ul><li>Get support </li></ul><ul><li>Learn new skills and behaviors </li></...
Steps to quitting <ul><li>Step 1: Get Ready </li></ul><ul><li>Set a quit date </li></ul><ul><li>Get rid of all cigarettes ...
Steps to Quitting <ul><li>Step 2: Get Support </li></ul><ul><li>Your chances of success increase if you have a support net...
Steps to quitting <ul><li>Step 2: Get Support </li></ul><ul><li>Talk to your family physician about tobacco’s effects on t...
Steps to quitting <ul><li>Step 3: Learn New Skills & Behaviors </li></ul><ul><li>Distract yourself from urges to smoke  </...
Steps to quitting <ul><li>Step 3: Learn New Skills  & Behaviors </li></ul><ul><li>Change your routine  </li></ul><ul><ul><...
Steps to quitting <ul><li>Step 3: Learn New Skills  & Behaviors </li></ul><ul><li>Reduce stress – take a hot bath, exercis...
Steps to quitting <ul><li>Step 4: Get Medication </li></ul><ul><li>Your family physician may recommend one of these to hel...
Steps to quitting <ul><li>Step 5: Avoid Relapse </li></ul><ul><li>Most relapses occur within the first three months </li><...
Steps to quitting <ul><li>Step 5: Avoid Relapse </li></ul><ul><li>Expect a small weight gain  (usually less than 6 Kg) </l...
Will it work? <ul><li>Successful quitters are </li></ul><ul><li>Ready to change </li></ul><ul><li>Motivated to quit </li><...
Managing withdrawal <ul><li>Symptoms </li></ul><ul><li>Most intense during the first three to seven days </li></ul><ul><li...
Managing withdrawal <ul><li>Do </li></ul><ul><li>Exercise </li></ul><ul><li>Reduce or avoid caffeine or other stimulants <...
Managing withdrawal <ul><li>Do </li></ul><ul><li>Drink plenty of water </li></ul><ul><li>Use cough drops to relieve  throa...
Managing withdrawal <ul><li>If you’re having trouble concentrating </li></ul><ul><li>Adjust your schedule to a lighter wor...
Managing withdrawal <ul><li>If your appetite has increased </li></ul><ul><li>Eat healthy snacks </li></ul><ul><li>Don’t de...
Managing withdrawal <ul><li>If you crave a cigarette </li></ul><ul><li>Wait out the craving (usually less than five minute...
Renew your dedication <ul><li>Reward yourself for resisting urges to smoke </li></ul><ul><li>Review your reasons for stopp...
You can do it! <ul><li>Tobacco addiction is a chronic disease – seek advice, support, and care from your family physician ...
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Quitting Smoking

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Quitting Smoking

  1. 1. Quitting Smoking How to stop smoking … for good! Dr. Assem Fouad El Essawy Lecture of Chest Diseases . Fayoum University
  2. 2. Live longer and healthier <ul><li>20 minutes after quitting </li></ul><ul><li>Your heart rate drops. </li></ul><ul><li>12 hours after quitting </li></ul><ul><li>Carbon monoxide levels in your blood drop to normal. </li></ul>Source: CDC Office on Smoking and Health, National Center for Chronic Disease Prevention and Health Promotion
  3. 3. Live longer and healthier <ul><li>2 weeks to 3 months after quitting </li></ul><ul><li>Your heart attack risk begins to drop. </li></ul><ul><li>Your lung function begins to improve. </li></ul><ul><li>1 to 9 months after quitting </li></ul><ul><li>Your coughing and shortness of breath decrease. </li></ul>Source: CDC Office on Smoking and Health, National Center for Chronic Disease Prevention and Health Promotion
  4. 4. Live longer and healthier <ul><li>1 year after quitting </li></ul><ul><li>Your added risk of coronary heart disease is half that of a smoker’s. </li></ul><ul><li>5 -15 years after quitting </li></ul><ul><li>Your stroke risk is reduced to that of a nonsmoker. </li></ul>Source: CDC Office on Smoking and Health, National Center for Chronic Disease Prevention and Health Promotion
  5. 5. Live longer and healthier <ul><li>10 years after quitting </li></ul><ul><li>Your lung cancer death rate is about half that of a smoker’s.
Your risk of cancers of the mouth, throat, esophagus, bladder, kidney and pancreas decreases. </li></ul>Source: CDC Office on Smoking and Health, National Center for Chronic Disease Prevention and Health Promotion
  6. 6. Live longer and healthier <ul><li>15 years after quitting </li></ul><ul><li>Your risk of coronary heart disease is back to that of a nonsmoker’s. </li></ul>
  7. 7. Steps to quitting <ul><li>Get ready </li></ul><ul><li>Get support </li></ul><ul><li>Learn new skills and behaviors </li></ul><ul><li>Get medication – if recommended by your doctor – and use it correctly </li></ul><ul><li>Be prepared for cravings and withdrawal symptoms </li></ul>
  8. 8. Steps to quitting <ul><li>Step 1: Get Ready </li></ul><ul><li>Set a quit date </li></ul><ul><li>Get rid of all cigarettes and ashtrays at home, work, and in your car </li></ul><ul><li>Keep a diary of when and why you smoke </li></ul><ul><li>Tell friends and family you’re going to stop </li></ul>
  9. 9. Steps to Quitting <ul><li>Step 2: Get Support </li></ul><ul><li>Your chances of success increase if you have a support network </li></ul><ul><li>Ask friends, family, and coworkers for their support in helping you quit </li></ul><ul><li>Ask others not to smoke around you or leave cigarettes out in the open </li></ul>
  10. 10. Steps to quitting <ul><li>Step 2: Get Support </li></ul><ul><li>Talk to your family physician about tobacco’s effects on the body, choosing a quit plan, and dealing with withdrawal </li></ul><ul><li>Get individual counseling </li></ul>
  11. 11. Steps to quitting <ul><li>Step 3: Learn New Skills & Behaviors </li></ul><ul><li>Distract yourself from urges to smoke </li></ul><ul><ul><li>Talk to someone </li></ul></ul><ul><ul><li>Go for a walk </li></ul></ul><ul><ul><li>Get busy with a task </li></ul></ul><ul><ul><li>Go somewhere you’re not allowed to smoke </li></ul></ul>
  12. 12. Steps to quitting <ul><li>Step 3: Learn New Skills & Behaviors </li></ul><ul><li>Change your routine </li></ul><ul><ul><li>Take a different route to work </li></ul></ul><ul><ul><li>Drink tea instead of coffee </li></ul></ul><ul><ul><li>Eat breakfast in a different place </li></ul></ul>
  13. 13. Steps to quitting <ul><li>Step 3: Learn New Skills & Behaviors </li></ul><ul><li>Reduce stress – take a hot bath, exercise, or read a book </li></ul><ul><li>Plan something enjoyable to do every day </li></ul><ul><li>Drink a lot of water and other fluids </li></ul>
  14. 14. Steps to quitting <ul><li>Step 4: Get Medication </li></ul><ul><li>Your family physician may recommend one of these to help you quit: </li></ul><ul><ul><li>Varenicline </li></ul></ul><ul><ul><li>Bupropion SR </li></ul></ul><ul><ul><li>Nicotine gum </li></ul></ul><ul><ul><li>Nicotine inhaler </li></ul></ul><ul><ul><li>Nicotine patch </li></ul></ul>
  15. 15. Steps to quitting <ul><li>Step 5: Avoid Relapse </li></ul><ul><li>Most relapses occur within the first three months </li></ul><ul><li>Avoid drinking alcohol – drinking lowers your chances of success </li></ul><ul><li>Avoid being around other smokers – can make you want to smoke </li></ul>
  16. 16. Steps to quitting <ul><li>Step 5: Avoid Relapse </li></ul><ul><li>Expect a small weight gain (usually less than 6 Kg) </li></ul><ul><li>Eat a healthy diet </li></ul><ul><li>Stay active </li></ul><ul><li>Look for ways to improve your mood other than smoking </li></ul>
  17. 17. Will it work? <ul><li>Successful quitters are </li></ul><ul><li>Ready to change </li></ul><ul><li>Motivated to quit </li></ul>
  18. 18. Managing withdrawal <ul><li>Symptoms </li></ul><ul><li>Most intense during the first three to seven days </li></ul><ul><li>May continue for several weeks but will get less severe </li></ul><ul><li>Triggers or cues associated with smoking can cause cravings </li></ul>
  19. 19. Managing withdrawal <ul><li>Do </li></ul><ul><li>Exercise </li></ul><ul><li>Reduce or avoid caffeine or other stimulants </li></ul><ul><li>Relax before going to bed </li></ul><ul><li>Make your bedroom quiet </li></ul><ul><li>Keep a bedtime routine </li></ul>
  20. 20. Managing withdrawal <ul><li>Do </li></ul><ul><li>Drink plenty of water </li></ul><ul><li>Use cough drops to relieve throat irritation </li></ul><ul><li>Don’t </li></ul><ul><li>Eat, watch TV, or discuss problems in bed </li></ul>
  21. 21. Managing withdrawal <ul><li>If you’re having trouble concentrating </li></ul><ul><li>Adjust your schedule to a lighter workload </li></ul><ul><li>Lower your expectations on the amount of work you can do </li></ul><ul><li>Understand the amount of energy and time it takes to stop smoking </li></ul>
  22. 22. Managing withdrawal <ul><li>If your appetite has increased </li></ul><ul><li>Eat healthy snacks </li></ul><ul><li>Don’t delay regular meals </li></ul><ul><li>Drink more water </li></ul><ul><li>Exercise regularly </li></ul>
  23. 23. Managing withdrawal <ul><li>If you crave a cigarette </li></ul><ul><li>Wait out the craving (usually less than five minutes) </li></ul><ul><li>Try deep breathing </li></ul><ul><li>Use distractions </li></ul><ul><li>Call someone in your support network </li></ul><ul><li>Chew gum </li></ul><ul><li>Brush your teeth </li></ul>
  24. 24. Renew your dedication <ul><li>Reward yourself for resisting urges to smoke </li></ul><ul><li>Review your reasons for stopping </li></ul><ul><li>Remind yourself often how well you’re doing </li></ul>
  25. 25. You can do it! <ul><li>Tobacco addiction is a chronic disease – seek advice, support, and care from your family physician to increase your chance of success </li></ul><ul><li>Quitting smoking can reduce illness, prevent death, and increase your quality of life </li></ul><ul><li>Quitting can be difficult – remember to ask for help </li></ul><ul><li>You can do it! </li></ul>

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