• The single most preventable cause of death and disability today• Related to about 30% of all cancer deaths• The leading risk factor for coronary artery disease and emphysema
• Smoking can lead to: – More dental problems – Premature aging of the skin – Increased acid in the stomach – Decreased exercise tolerance – Loss of taste bud function – Problems with pregnancy and fetal growth – More frequent respiratory infections – Bad breath
Smoking cessation will reverse most ofthese risks and allow you to breathe more easily and feel better.
• Make a list of all the positive things and all the negative things about smoking• Consider the short- and long-term health risks on your list• Talk to your health care provider about reducing withdrawal symptoms and cravings for a cigarette – Nicotine chewing gum, nasal spray, or skin patch to aid your stop smoking program
• Oral medications that do not contain nicotine are also available by prescription• Talk to family and friends and form a support network of people who have quit smoking• Set a date to quit and dont make excuses
• Stock up on low-calorie treats to enjoy when the urge to smoke hits – raw vegetables, sugarless gum, popcorn, and sugar-free soft drinks• Remove the following from your home, car, and office – Ashtrays, Cigarettes – Matches, Lighters
• Avoid smoky environments – Bars, coffee shops, smoking section of restaurants• Restructure your routine to eliminate times you previously enjoyed a cigarette• Anticipate feeling irritable for several days to several weeks while quitting• Avoid stressful situations
• Increase exercise to relieve tension – walking, biking, or sporting activities• Fill free time• Concentrate on healthy activity• Occupy your hands – with modeling clay, knitting, doodling, or a craft project
• Brush your teeth often to enjoy fresher breath.• Reward yourself for not smoking.
• If you start smoking again, do not be discouraged• Many people are successful the second time around• Review and revise your plan and pick a new quit date
• For more information on smoking-cessation programs, contact: – American Cancer Society: www.cancer.org – American Heart Association: www.americanheart.org – American Lung Association: www.lungusa.org.