Guide to Quitting Smoking

This booklet guides you from thinking about stopping through actually doing it - from the day you quit to quitting for keeps. It gives tips on fighting temptation-and what to do if you give in-and on avoiding weight gain (a handy chart Calorie Snack is included). By telling you what to expect, it can help you through the day-to-day process of becoming and remaining a nonsmoker. In this booklet, you will find a variety of tips and helpful hints on kicking your smoking habit. Take a few moments to look at each suggestion carefully. Pick those you feel comfortable with, and decide today that you're going to use them to quit. It may take a while to find the combination that's right for you, but you can quit for good, even if you've tried to quit before. Many smokers have successfully given up cigarettes by replacing them with new clothes, without quitting "cold turkey," planning a special program, or seeking professional help. The following approaches include many of those most popular with ex-smokers. Remember that successful methods are as different as the people who use them. What may seem silly to others may be just what you need to quit-so do not be embarrassed to try something new. These methods can make your own personal efforts a little easier. Pick the ideas that make sense to you. And then follow through-you'll have a much better chance of success. PREPARING YOURSELF FOR QUITTING ... . Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be. . List all the reasons you want to quit. Every night before going to bed, repeat one of the reasons 10 times. . Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, and so on. . Begin to condition yourself physically: Start a modest exercise program; Drink more fluids; Get plenty of rest; And avoid fatigue. . Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the sacred date, and do not let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year. KNOWING WHAT TO EXPECT ... . Have realistic expectations - quitting is not easy, but it's not impossible either. More than 3 million Americans quit every year. . Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks. . Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources-willpower, family, friends, and the tips in this booklet-to get you through this critical period successfully. . Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event-occur unexpectedly. These are the times when people automatically reach for cigarettes, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break. . Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, NOT GIVE UP. Try again. INVOLVING SOMEONE ELSE ... . Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, NOT GIVE UP. Simply strengthen your resolve and try again.) . Ask your spouse or a friend to quit with you. . Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit. WAYS OF QUITTING ... Switch brands. Switch to a brand you find distasteful. . Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine Cut down the number of cigarettes you smoke . Smoke only half of each cigarette. . Each day, postpone lighting your first cigarette 1 hour. . Decide you'll smoke only during odd or even hours of the day. . Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity. . Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that will not lead to a cigarette. . Reach for a glass of juice instead of a cigarette for a "pick-me-up." . Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it. Do not Smoke "Automatically" . Smoke cigarettes only those you really want. Catch yourself before you light up a cigarette out of pure habit. . Do not empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant. . Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach. . If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette-you may decide you do not need it. Make smoking inconvenient . Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another. . Stop carrying cigarettes with you at home and at work. Make them difficult to get to. Make smoking unpleasant . Smoke only under circumstances that are not especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects. . Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents. JUST BEFORE QUITTING ... . Practice going without cigarettes. . Do not think of NEVER smoking again. Think of quitting in terms of 1 day at a time. . Tell yourself you will not smoke today, and then do not. . Clean your clothes to rid them of the cigarette smell, which can linger a long time. ON THE DAY YOU QUIT ... . Throw away all your cigarettes and matches. Hide your lighters and ashtrays. . Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way. . Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents. . Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding. . Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks. . Buy yourself a treat or do something special to celebrate. IMMEDIATELY AFTER QUITTING ... . Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers-you may be surprised how much you can enjoy their scent now. . The first few days after you quit, spend as much free time as possible in places where smoking is not allowed, such as libraries, museums, theaters, department stores, and churches. . Drink large quantities of water and fruit juice (but avoid soft drinks that contain caffeine). . Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking. . Strike up a conversation instead of a match for a cigarette. . If you miss the feeling of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble. . If you miss having something in your mouth, try toothpicks or a fake cigarette. Avoid temptation . Instead of smoking after meals, get up from the table and brush your teeth or go for a walk. . If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can. . For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner. . Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking is not allowed. . If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there. . Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands. Find new habits . Change your habits to make smoking difficult, impossible or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes. . Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; Take the dog for a walk; Give yourself a manicure; Write letters. . Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash. . Stretch a lot. . Get plenty of rest. . Pay attention to your appearance. Look and feel sharp. . Try to find time for the activities that are the most meaningful, satisfying, and important to you. When you get the crazies . Keep oral substitutes handy-try carrots, pickles, sunflower seeds, apples, celery, grapes, or sugarless gum instead of a cigarette. . Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray. . Take a shower or bath if possible. . Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else. . Light incense or a candle instead of a cigarette. . Never allow yourself to think that "one will not hurt" - it will. About gaining weight Many people who're considering quitting are very concerned about gaining weight. If you're concerned about gaining weight, keep these points in mind: . Quitting does not automatically mean you'll gain weight. When people gain, most of the time it's because they eat more ounces they've quit. . The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you're concerned about gaining weight, consider the following tips: Tips to help you avoid weight gain ... - Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat. - Do not set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist. - Drink a glass of water before your meals. - Weigh yourself weekly. - Chew sugarless gum when you want sweet foods. Plan menus carefully, and count calories. Do not try to lose weight - just try to maintain your prequitting weight. - Have low-calorie foods on hand for nibbling. Calorie Snack Use the chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter. - Take time for daily exercise, or join an organized group exercise. SNACK CALORIE CHART SNACKS CALORIES * Carbonated BEVERAGES (per 8-ounce glass) Cola-type 95 Fruit flavors (10-13% sugar) 115 Ginger ale 75 Fruit drinks (per 1 / 2 cup) Apricot nectar 70 Cranberry juice 80 Grape drink 70 Lemonade (frozen) 55 Fruit juices (per 1 / 2 cup) Apple juice, canned 60 Grape juice, bottled 80 Grapefruit juice, canned, unsweetened 50 Orange juice, canned, unsweetened 55 Pineapple juice, canned, unsweetened 70 Prune juice, canned 100 Vegetable juices (per 1 / 2 cup) Tomato juice 25 Vegetable juice cocktail 20 Coffee and tea Coffee, black 3-5 with 1 tsp. Sugar 18-20 with 1 tsp. Cream 13-15 Tea, plain 0-1 with 1 tsp. Sugar 15-16 CANDY, CHIPS, AND PRETZELS Candy (per ounce) Hard candy 110 Jellybeans 105 Marshmallows 90 Gumdrops 100 Chips (per cup) Corn chips 230 Potato Chips 115 Popcorn (air-popped, without butter) 25 Pretzels Dutch, 1 twisted 60 Stick, 5 regular 10 CHEESE (PER OUNCE) American, processed 105 Cottage, creamed 30 Cottage, low-fat (2%) 25 Swiss, natural 105 CRACKERS Butter, 2-inch diameter 15 Graham, 2 1 / 2 inches square, 2 55 Matzoh, 6-inch diameter 80 Rye 45 Saltine 50 FRUIT Apple (RAW), 1 medium 80 Apricots, fresh, 3 medium 50 Apricots, dried, 5 halves 40 Banana, 1 medium 105 Blackberries, 1 / 2 cup 35 Blueberries, 1 / 2 cup 40 Cantaloupe, 1 / 4 melon 50 Cherries , 10 50 dates, dried, 3 70 Fig, dried, 1 medium 50 Grapefruit, 1 / 2 40 Grapes, 20 30 Orange, 1 medium 60 Peach, 1 medium 35 Pear, 1 medium 100 Pineapple, 1 / 2 cup 40 Plums, dried, 3 60 Grapes, 1 / 4 cup 110 Strawberries, 1 cup 45 Watermelon, 1 cup 50 NUTS (PER 2 TABLESPOONS) Almonds 105 Brazil nuts 115 Cashews 100 Peanuts 105 Pecans, halves 95 VEGETABLES Carrots (RAW), 7 1 / 2 x 1 1 / 8 inch 30 Carrots, 1 / 2 cup grated 25 Celery, 5-inch stalks, 3 10 Pickle, 1 15-20 * Data from published sources. References are available upon request. WHAT HAPPENS AFTER YOU QUIT SMOKING ... Immediate rewards Within 12 hours after you have your last cigarette, your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke. Within a few days, you will probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You'll breathe easier, and your smoker's hack will begin to disappear, although you may notice that you still cough for a while. And you'll be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking. Immediate effects As your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's important to understand that healing is a process-it begins immediately, but it continues over time. These "withdrawal pangs" are really symptoms of the process RECOVERY (see "Withdrawal Symptoms and Activities That Might Help). Immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you're coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days. It's important to understand that the unpleasant after-of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You've significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer, not just lung cancer. (Cigarette smoking is responsible every year for approximately 130.000 deaths from cancer, 170.000 deaths from heart disease, and 50.000 deaths from lung disease.) WITHDRAWAL SYMPTOMS AND ACTIVITIES THAT MIGHT HELP SYMPTOM * ACTIVITY Dry mouth; Sore throat, Sip ice-cold water or fruit juice, or gums, tongue or chew gum Headaches Take a warm bath or shower. Try relaxation or meditation techniques. Trouble sleeping Do not drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques. Irregularity roughage Add to your diet, such as raw fruit, vegetables, cereals and whole- grain. Drink 6-8 glasses of water a day. Fatigue Take a nap. Try not to push yourself during this time; Do not expect too much of your body until it's had a couple of weeks. Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks (see Calorie Snack chart). Tenseness, irritability Take a walk, soak in a hot tub, try relaxation or meditation techniques. Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy. * Adapted from "Quitting Times: A Magazine for Women Who Smoke," funded by the Pennsylvania Department of Health; Prepared by Fox Chase Cancer Center, Philadelphia. QUITTING FOR KEEPS ... Congratulations Now you're ready to develop a new habit-not smoking. Like any other habit, it takes time to become a part of you; Unlike most other habits, though, not smoking will take some conscious effort and practice. This section of the booklet can be a big help. You'll find many techniques to use for developing the nonsmoking habit and holding on to it. By reading this section of the booklet carefully and reviewing it often, you will become more aware of the places and situations that prompt the desire for a cigarette. You'll also learn about nonsmoking many ways to deal with the urge to smoke. These are called coping skills. Finally, you will learn what to do in case you do slip and give in to that urge. Keep your guard up The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Do not kid yourself - even though you've made a commitment not to smoke, you WILL be tempted sometimes. But instead of giving in to the urge, you can use it as a learning experience. First, remind yourself that you've QUIT and you're a NONsmoker. Then, look closely at your urge to smoke and ask yourself: . Where was I when I got the urge? . What was I doing at the time? . Whom was I with? . What was I thinking? The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope with them - without smoking. Naturally, it will not be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it does not mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again. Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger an urge to smoke, and add any others you can think of: . Working under pressure. Feeling blue. Talking on the telephone. Having a drink. Watching television. Driving your car. Finishing a meal. Playing cards. Drinking coffee. Watching someone else smoke If you're like many new nonsmokers, the most difficult place to resist the urge to smoke is the most familiar: home. The activities most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a smoker is present. How to dampen that urge There are seven major coping skills to help you fight the urge to smoke. These tips are designed for you, the new nonsmoker, to help you nurture the nonsmoking habit. 1. Think about why you quit-Go back to your list of reasons for quitting. Look at this list several times a day - especially when you're hit with an urge to smoke. The best you could have reasons for quitting are very personally yours, and these are also your best reasons for staying a nonsmoker. 2. When you're rationalizing Know-It's easy to rationalize yourself back into smoking (see "Common Rationalizations"). Do not talk yourself into smoking again. A new nonsmoker in a tense situation may think, "I'll just have one cigarette to calm myself down." If thoughts like this pop into your head, stop and think again! You know better ways to relax - nonsmokers' ways, such as taking a walk or doing breathing exercises. Concern about gaining weight may also lead to rationalizations. Learn to counter thoughts such as "I'd rather be thin, even if it means smoking." Remember that a slight weight gain is not likely to endanger your health as much as smoking would (cigarette smokers have about a 70-percent higher rate of premature death than nonsmokers). And review the list of healthy, low-calorie snacks that you used when quitting. 3. Anticipate and prepare triggers to avoid them - By now you know which situations, people, and feelings are likely to tempt you to smoke. Be prepared to meet these triggers head on and counteract them. Keep using the skills that helped you cope in cutting down and quitting: . Keep your hands busy-doodle, knit, type a letter. . Avoid people who smoke; Spend more time with nonsmoking friends. . Find activities that make smoking difficult (gardening, washing the car, taking a shower). Exercise to help knock out that urge; It will help you to feel and look good as well. . Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick. . Avoid places where smoking is permitted. Sit in the nonsmoking section in restaurants, trains, and planes. . Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks at a party. Better yet, have a glass of juice, soda, or mineral water with a celery stick to nibble on. 4. Reward yourself for not smoking-Congratulations are in order each time you get through the day without smoking. After a week, give yourself a pat on the back and a reward of some kind. Buy a new record or treat yourself to a movie or concert. No matter how you do it, make sure you reward yourself in some way. It helps to remind yourself that what you're doing is important. 5. Use positive thoughts - If self-defeating thoughts start to creep in, remind yourself again that you're a nonsmoker, that you do not want to smoke, and that you have good reasons for it. Putting yourself down and trying to hold out through willpower alone are not effective coping techniques. Mobilize the power of positive thinking! 6. Use relaxation techniques - Breathing exercises help to reduce tension. Instead of having a cigarette, take a long deep breath, count to 10, and release it. Repeat this five times. See how much more relaxed you feel? 7. Get social support - The commitment to remain a nonsmoker can be made easier by talking about it with friends and relatives. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell the people close to you that you might be tense for a while, so they know what to expect. They'll be sympathetic when you have an urge to smoke and can be counted on to help you resist it. Remember to call on your friends when you're lonely or you feel an urge to smoke. A buddy system is a great technique. Not smoking is habit-forming Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.

Guide to Quitting Smoking

Introduction The US Surgeon General has stated, "Smoking cessation (stopping smoking) represents the single most important step that smokers can take to enhance the length and quality of their lives." Quitting smoking is not easy, but you can do it. To have the best chance of quitting successfully, you need to know what you're up against, what your options are, and where to go for help. You'll find this information here. Why Is It So Hard to Quit Smoking? Mark Twain said, "Quitting smoking is easy. I've done it a thousand times. " Maybe you've tried to quit, too. Why is quitting and staying quit hard for so many people? The answer is nicotine. Nicotine Nicotine is a drug found naturally in tobacco. It is highly addictive -- as addictive as heroin or cocaine. Over time, a person becomes physically and emotionally addicted to, or dependent on, nicotine. Studies have shown that smokers must deal with both the physical and psychological dependence to be successful at quitting and staying quit. Nicotine Goes Where and How Long it Stays When you inhale smoke, nicotine is carried deep into your lungs, where it is quickly absorbed into the bloodstream and carried throughout your body. Nicotine affects many parts of the body, including your heart and blood vessels, your hormonal system, your metabolism, and your brain. Nicotine can be found in breast milk and even in cervix mucus secretions of smokers. During pregnancy, nicotine freely crosses the placenta and has been found in the amniotic fluid and umbilical cord blood of newborn infants. Several different factors can affect how long it takes the body to remove nicotine and its by-products. In general, a regular smoker will have nicotine or its by-products, such as cotinine, in the body for about 3 to 4 days after stopping. How Nicotine Hooks Smokers Nicotine produces pleasant feelings that make the smoker want to smoke more. It also acts as a kind of depressant by interfering with the flow of information between nerve cells. As the nervous system adapts to nicotine, smokers tend to increase the number of cigarettes they smoke, and therefore the amount of nicotine in their blood. After a while, the smoker develops a tolerance to the drug, which leads to an increase in smoking over time. Over time, the smoker reaches a certain level and then nicotine smokes to maintain this level of nicotine. In fact, nicotine, when inhaled in cigarette smoke, reaches the brain faster than drugs that enter the body intravenously (IV). Nicotine Withdrawal When smokers try to cut back or quit, the lack of nicotine leads to withdrawal symptoms. Withdrawal is both physical and mental. Physically, the body reacts to the absence of nicotine. Mentally, the smoker is faced with giving up a habit, which calls for a major change in behavior. Both must be addressed in order for the process to quitting work. If a person has smoked regularly for a few weeks or longer and suddenly stops using tobacco or greatly reduces the amount smoked, they will have withdrawal symptoms. Symptoms usually start within a few hours of the last cigarette and peak about 2 to 3 days later. Withdrawal symptoms can last for a few days to up to several weeks. Withdrawal symptoms can include any of the following: Dizziness (which may only last 1-2 days after quitting) Depression Feelings of frustration, impatience and anger Anxiety Irritability Sleep disturbances, including having trouble falling asleep and staying asleep, and having bad dreams or even nightmares Trouble concentrating Restlessness Headaches Tiredness Increased appetite These symptoms can lead the smoker to start smoking cigarettes again to boost blood levels of nicotine back to a level where there are no symptoms. Smoking also makes your body get rid of some drugs faster than usual. When you quit smoking, it changes the way your body handles these medicines. Ask your doctor if any medicines you take regularly need to be checked or changed after you quit. Why Should I Quit? Your Health Health concerns usually top the list of reasons people give for quitting smoking. This is a very real concern: About half of all smokers who continue to smoke will end up dying from a smoking-related illness. Cancer Nearly everyone knows that smoking can cause lung cancer, but few people realize it is also a risk factor for many other kinds of cancer as well, including cancer of the mouth, voice box (larynx), throat (pharynx), esophagus, bladder, kidney, pancreas, cervix, stomach, and some leukemias. Lung Diseases Pneumonia has been included in the list of diseases caused by smoking since 2004. Smoking also increases your risk of getting lung diseases such as emphysema and chronic bronchitis. These diseases are grouped together under the term COPD (chronic obstructive pulmonary disease). COPD causes chronic illness and disability, and worsens over time - sometimes becoming fatal. Emphysema and chronic bronchitis can be found in people as young as 40, but are more commonly diagnosed later in life, when the symptoms are more severe. Long term smokers have the highest risk of developing severe COPD. Heart Attacks, Strokes, and Blood Vessel Diseases Smokers are twice as likely to die from heart attacks as are non-smokers. And smoking is a major risk factor for peripheral vascular disease, a narrowing of the blood vessels that carry blood to the leg and arm muscles. Smoking also affects the walls of the vessels that carry blood to the brain (carotid arteries), which can cause strokes. Men who smoke are more likely to develop erectile dysfunction (impotence) because of blood vessel disease. Blindness and Other Problems Smoking also causes premature wrinkling of the skin, bad breath, bad smelling clothes and hair, yellow fingernails, and an increased risk of macular degeneration, one of the most common causes of blindness in the elderly. Special Risks to Women and Babies Women have some unique risks linked to smoking. Women over 35 who smoke and use birth control pills have a higher risk of heart attack, stroke, and blood clots of the legs. Women who smoke are more likely to have a miscarriage or a lower birth-weight baby. Low birth-weight babies are more likely to die or have learning and physical problems. Years of Life Lost Due to Smoking Based on data collected in the late 1990s, the US Centers for Disease Control and Prevention (CDC) estimated that adult male smokers lost an average of 13.2 years of life and female smokers lost 14.5 years of life because of smoking. And given the diseases that smoking can cause, it can steal your quality of life long before you die. Smoking-related illness can limit your activities by making it harder to breathe, get around, work, or play. Why Quit? No matter how old you are or how long you've smoked, quitting will help you live longer. People who stop smoking before age 50 cut their risk of dying in the next 15 years in half compared with those who continue to smoke. Ex-smokers enjoy a higher quality of life with fewer illnesses from cold and flu viruses, better self-reported health, and reduced rates of bronchitis and pneumonia. For decades the Surgeon General has reported the health risks linked to smoking. In 1990, the Surgeon General concluded: Quitting smoking has major and immediate health benefits for men and women of all ages. Benefits apply to people with and without smoking-related disease. Former smokers live longer than people who keep smoking. Quitting smoking decreases the risk of lung cancer, other cancers, heart attack, stroke, and chronic lung disease. Women who stop smoking before pregnancy or during the first 3 to 4 months of pregnancy reduce their risk of having a low birth-weight baby to that of women who never smoked. The health benefits of quitting smoking are far greater than any risks from the small weight gain (usually less than 10 pounds) or any emotional or psychological problems that may follow quitting. 20 minutes after quitting: Your heart rate and blood pressure drops. (Effect of Smoking on Arterial Stiffness and Pressure Pulse Amplification, Mahmud, A, Feely, J. 2003. Hypertension: 41:183). 12 hours after quitting: The carbon monoxide level in your blood drops to normal. (US Surgeon General's Report, 1988, p. 202) 2 weeks to 3 months after quitting: Your circulation improves and your lung function increases. (US Surgeon General's Report, 1990, pp.193, 194.196, 285, 323) 1 to 9 months after quitting: Coughing and shortness of breath decrease; Cilia (tiny hair-like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection. (US Surgeon General's Report, 1990, pp. 285-287, 304) 1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's. (US Surgeon General's Report, 1990, p. vi) 5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting. (US Surgeon General's Report, 1990, p. vi) 10 years after quitting: The lung cancer death rate is about half that of a continuing smoker's. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease. (US Surgeon General's Report, 1990, pp. Vi, 131, 148, 152, 155, 164.166) 15 years after quitting: The risk of coronary heart disease is that of a non-smoker's. (US Surgeon General's Report, 1990, p. vi) Immediate Rewards of Quitting Kicking the tobacco habit offers some benefits that you'll notice right away and some that will develop over time. These rewards can improve your day-to-day life a great deal. Your breath smells better Stained teeth get whiter Bad smelling clothes and hair go away Your yellow fingers and fingernails disappear Food tastes better Your sense of smell returns to normal Everyday activities no longer leave you out of breath (for example, climbing stairs or light housework). Cost The prospect of better health is a major reason for quitting, but there are other reasons, too. Smoking is expensive. It is not hard to figure out how much you spend on smoking: multiply how much money you spend on tobacco every day by 365 (days per year). The amount may surprise you. Now multiply that by the number of years you have been using tobacco and that amount will probably shock you. Multiply the cost per year by 10 (for the upcoming 10 years) and ask yourself what you would rather do with that much money. And this does not include other possible costs, such as higher costs for health and life insurance, and health care costs likely due to tobacco-related problems. Social Acceptance Smoking is less socially acceptable now than it was in the past. Almost all workplaces have some kind of smoking rules. Some employers even prefer to hire non-smokers. Studies show smoking employees cost businesses more to employ because they are out sick more. Employees who are ill more often than others can raise an employer's need for expensive short-term replacement workers. They can both increase insurance costs for other employees and for the employer, who often country part of the workers' insurance premiums. Smokers in a building also can increase the maintenance costs of keeping down odors, since residue from cigarette smoke clings to carpets, drapes, and other fabrics. Landlords may choose not to rent to smokers since maintenance costs and insurance rates may rise when smokers occupy buildings. Friends may ask you not to smoke in their homes or cars. Public buildings, concerts, and even sporting events are largely smoke-free. And more and more communities are restricting smoking in all public places, including restaurants and bars. Like it or not, finding a place to smoke can be a hassle. Smokers may also find their prospects for dating or romantic involvement, including marriage, are largely limited to other smokers, who make up only about 21% of the adult population. Health of Others Smoking not only harms your health but it hurts the health of those around you. Exposure to secondhand smoke (also called environmental tobacco smoke or passive smoking) includes exhaled smoke as well as smoke from burning cigarettes. Studies have shown that secondhand smoke causes thousands of deaths each year from lung cancer and heart disease in healthy non-smokers. If a mother smokes, there is a higher risk of her baby developing asthma in childhood, especially if she smoked while she was pregnant. Smoking is also linked to sudden infant death syndrome (SIDS) and low-birth weight infants. Babies and children raised in a household where there is smoking have more ear infections, colds, bronchitis, and other lung and breathing problems than children from non-smoking families. Secondhand smoke can also cause eye irritation, headaches, nausea, and dizziness. Setting an Example If you have children, you probably want to set a good example for them. When asked, nearly all smokers say they do not want their children to smoke, but children whose parents smoke are more likely to start smoking themselves. You can become a good role model for them by quitting now. Help Is Available With the wide range of counseling services, self-help materials, and medicines available today, smokers have more tools than ever to help them quit smoking for good. Remember, tobacco addiction has both a psychological and a physical component. For most people, the best way to quit will be some combination of medicine, a method to change personal habits, and emotional support. The following sections describe these tools and how they may be helpful to you. Psychological Help With Addiction Some people are able to quit on their own, without the help of others or the use of medicines. But for many smokers, it can be hard to break the social and emotional ties to smoking while getting over nicotine withdrawal symptoms at the same time. Fortunately, there are many sources of support out there -- both formal and informal. Telephone-based Help to Stop Smoking Most states run some type of free telephone program, such as the American Cancer Society's Quitline ® tobacco cessation program that links callers with trained counselors. These specialists help plan a quit method that fits each person's unique smoking pattern. People who use telephone counseling stop smoking at twice the rate of those who do not get this type of help. With guidance from a counselor, quitters can avoid common mistakes that may self-destructIntroduction The Surgeon General of the United States said: "Smoking cessation (stopping smoking) represents the most important step that smokers can take to improve the length and quality of their lives." Quitting is not easy, but you can do it. To have the best chance of success, you have to know that you are against, what are your options, and where to turn for help. This information can be found here. Why is it so hard to quit smoking? Mark Twain said, "Quitting smoking is easy. I did it a thousand times. "Maybe you tried to quit smoking, too. Why leave and leave to remain difficult for so many people? The answer is nicotine. Nicotine Nicotine is a drug found naturally in tobacco. It is highly addictive -- as addictive as heroin or cocaine. Over time, a person becomes physically and emotionally dependent on or addicted to nicotine. Studies have shown that smokers have to deal with both the physical and psychological dependence to successfully abandonment and stay quit. Where is nicotine and duration of presence When you inhale smoke, nicotine is deeply in the lungs, where it is rapidly absorbed into the blood and transported into the body. Nicotine affects many parts of the body, including your heart and blood vessels, the hormonal system, your metabolism and your brain. Nicotine can be found in breast milk and even in the cervical mucus secretions smokers. During pregnancy, nicotine freely crosses the placenta and has been found in the amniotic fluid and umbilical cord blood of newborns. Several factors can affect the time it takes the body to remove nicotine and its derivatives. In general, a regular smokers have nicotine or its derivatives, such as cotinine, in the body for about 3 to 4 days after the judgment. How hooks nicotine smokers Nicotine produces pleasant feelings that make smokers want to smoke more. It also acts as a kind of depressant by interfering with the flow of information between nerve cells. As the nervous system adapts to nicotine, smokers tend to increase the number of cigarettes they smoke, and therefore the amount of nicotine in the blood. After some time, the smoker develops a tolerance to the drug, leading to an increase in smoking over time. Over time, the smoker reaches a certain level of nicotine, and smokes to maintain that level of nicotine. In fact, nicotine, by inhalation of cigarette smoke, reaches the brain faster than drugs that enter the body intravenously (IV). Nicotine Withdrawal Smokers who try to reduce or stop, the lack of nicotine leads to withdrawal symptoms. The withdrawal is both physical and mental. Physically, the body reacts to the absence of nicotine. Mentally, the smoker is faced with giving up the habit, which implies a significant change in behavior. Both need to be addressed so that the abandonment of the work process. If a person has smoked regularly for a few weeks or more and suddenly stops using tobacco or greatly reduces the number of cigarettes smoked, they will have withdrawal symptoms. Symptoms usually start within a few hours of the last cigarette and peak around 2 to 3 days later. Withdrawal symptoms can last from a few days to several weeks. Withdrawal symptoms may include any of the following characteristics: Dizziness (which may only last 1-2 days of the judgment) Depression Feelings of frustration, impatience and anger Anxiety Irritability Sleep disorders, including difficulty falling asleep and staying asleep, and having bad dreams, or even nightmares Concentration Problems Agitation Headaches Fatigue Increased appetite These symptoms can lead smokers to start smoking cigarettes again to increase blood levels of nicotine back to a level where there are no symptoms. Smoking also makes your body to get rid of certain drugs more quickly than usual. When you stop smoking, it changes the way your body handles these drugs. Ask your doctor if you are taking medication regularly need to be checked or modified after quitting. Why should I stop? Your Health Health concerns usually top the list of reasons people give to quit. It is a very real concern: About half of all smokers who continue to smoke will eventually die from a tobacco-related disease. Cancer Almost everyone knows that smoking can cause lung cancer, but few people realize he is also a risk factor for many other types of cancer as well, including cancer of the mouth, the larynx (voice box), throat (pharynx), esophagus, bladder, Reins, pancreas, cervix, stomach, and certain types of leukemia. Pulmonary Diseases Pneumonia was included in the list of diseases caused by smoking since 2004. Smoking also increases the risk of developing lung diseases such as emphysema and chronic bronchitis. These diseases are grouped under the term COPD (chronic obstructive pulmonary disease). COPD because of a chronic illness and disability, and worsens over time - sometimes be fatal. Emphysema and chronic bronchitis can be found in people as young as 40, but are more frequently diagnosed later in life when the symptoms are more severe. Long-term smokers have the highest risk of developing severe COPD. Heart attacks, stroke and blood diseases Vessel Smokers are twice as likely to die from a heart attack as nonsmokers. And smoking is a major risk factor for peripheral vascular disease, a narrowing of blood vessels that carry blood to the leg and arm. Smoking also affects the walls of the vessels that carry blood to the brain (carotid arteries), which can cause stroke. Men who smoke are more likely to develop erectile dysfunction (impotence) because of the disease of the blood vessels. Blindness and other problems Smoking also causes premature wrinkling of the skin, bad breath, bad smelling clothes and hair, nails yellow, and an increased risk of macular degeneration, a leading cause of blindness among the elderly. Risks for women and babies Some women have specific risks related to smoking. Women over 35 smoking and use of oral contraceptives have a higher risk of heart attack, stroke, blood clots and legs. Women who smoke are more likely to have a miscarriage or birth weight baby lower. Low birth-weight babies are more likely to die or have learning difficulties and physical problems. Years of life lost due to smoking Based on data collected in the late 1990, the U.S. Centers for Disease Control and Prevention (CDC) estimated that smokers adult males lost an average of 13.2 years of life and women smokers lost 14 , 5 years of life because of smoking. And given the diseases that smoking can cause, it can steal your quality of life long before dying. A tobacco-related disease may limit your activities by making it more difficult to breathe, move, work or play. Quit Why? No matter how old you are or how long you have smoked, you help the abandonment live longer. People who stop smoking before age 50 cut their risk of dying in the next 15 years by half compared with those who continue to smoke. Ex-smokers enjoy a better quality of life with fewer diseases from the cold and flu viruses, better self-health, and reduced rates of bronchitis and pneumonia. For decades, the Surgeon General has reported the health hazards related to smoking. In 1990, the Surgeon General concluded: Quitting smoking has major advantages immediate health and for the men and women of all ages. Benefits apply to persons with and without smoking-related illnesses. Former smokers live longer than people who continue to smoke. Quitting smoking decreases the risk of lung cancer, other cancers, heart attacks, stroke, and chronic lung disease. Women who stop smoking before pregnancy or during the first 3 to 4 months of pregnancy reduce their risk of having a low birth weight baby than women who have never smoked. The health benefits of quitting are far greater than the risks of early weight gain (usually less than 10 pounds) or any psychological or emotional problems that may arise from neglect. 20 minutes after the abandonment: Your heart rate and blood pressure decreases. (Effects of Smoking on Arterial Stiffness and Pulse Amplification pressure, Mahmud A Feely, J. 2003. Hypertension: 41:183). 12 hours after the abandonment: The level of carbon monoxide in your blood decreases to normal. (US Surgeon General's Report, 1988, p. 202) 2 weeks to 3 months after the abandonment: Your circulation improves and your lung function increases. (US Surgeon General's Report, 1990, pp.193, 194,196, 285, 323) 1 to 9 months after the abandonment: The cough and shortness of breath decrease; Ciliaire (tiny hair like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean lungs, and reduce the risk of infection. (US Surgeon General's Report, 1990, pp. 285-287, 304) 1 year after quitting: The excess risk of coronary heart disease is half that of a smoker. (US Surgeon General's Report, 1990, p. vi) 5 years after abandonment: Your stroke risk is reduced to that of a non-smoker 5 to 15 years after quitting. (US Surgeon General's Report, 1990, p. vi) 10 years after abandonment, the death rate from lung cancer is about half that of a smoker. The risk of cancers of the mouth, throat, esophagus, bladder, cervix and pancreas decreases. (US Surgeon General's Report, 1990, pp. VI, 131, 148, 152, 155, 164,166) 15 years after abandonment: The risk of coronary heart disease is that of a non-smoker. (US Surgeon General's Report, 1990, p. vi) Immediate Rewards of quitting Kicking the habit of smoking offers some advantages that you will notice immediately and others that will develop over time. These rewards can improve your daily life very much. Your breath smells better Tachées get whiter teeth Bad smell clothes and hair disappear Your fingers and nails yellow disappear The food tastes better Your sense of smell returns to normal Daily Activities no longer leave you out of breath (for example, climb stairs or household). Cost The prospect of better health is a major cause of abandonment, but there are other reasons, too. Smoking is expensive. It is not difficult to imagine how much you spend on smoking: multiply how much money spent on tobacco every day by 365 (days per year). The amount may surprise you. Now multiply that by the number of years you use tobacco and that amount will probably shock you. Multiply the cost per year by 10 (for the next 10 years), and wonder what you would do with a lot of money. And that does not include any other costs, such as higher costs for health and life insurance, and probably the cost of health care because of problems related to smoking. Social Acceptance Smoking is less socially acceptable now than it was in the past. Almost all workplaces have some kind of smoking rules. Some employers prefer to hire even nonsmokers. Studies show smoking employees cost businesses more to use because they are no more sick. Employees who are sick more often than others might pose an employer requires costly short-term replacement workers. They can increase the cost of insurance for other employees and the employer who pays workers often part of insurance premiums. Smokers in a building can increase maintenance costs to keep the odor down, as the residue of cigarette smoke clings to carpets, curtains and other tissues. The owners may choose not to rent to smokers because maintenance costs and insurance rates may increase when smokers occupy buildings. Friends may ask you not to smoke in their homes or cars. Some public buildings, concerts and sporting events are largely smoke-free. And more and more communities are restricting smoking in all public places, including restaurants and bars. Like it or not, finding a place to smoke can be a hassle. Smokers may also find their prospects for dating or romantic involvement, including marriage, are largely restricted to other smokers, who make up only about 21% of the adult population. The health of others Smoking night not only to your health, but it hurts the health of those around you. Exposure to secondhand smoke (also known as environmental tobacco smoke or passive smoking) has expired smoke and the smoke from burning cigarettes. Studies have shown that secondhand smoke causes thousands of deaths each year from lung cancer and heart disease in healthy nonsmokers. If the mother smokes, there is a higher risk of the baby developing asthma in childhood, especially if she smoked while she was pregnant. Smoking is also linked to Sudden Infant Death Syndrome (SIDS) and low birth weight. Babies and children raised in a household where there is smoking have more ear infections, colds, bronchitis, and other lung and respiratory problems than children from non-smoking families. In tobacco smoke can also cause eye irritation, headaches, nausea and dizziness. Setting an Example If you have children, you probably want to set a good example for them. When asked, nearly all smokers say they do not want their children to smoke, but children whose parents smoke are more likely to start smoking themselves. You can become a good role model for them by abandoning now. Help is available Thanks to the wide range of counseling services, self-help materials, and medicines available today, smokers have more tools than ever to help them quit smoking for good. Remember, smoking is both psychological and physical. Pour la plupart des gens, la meilleure façon d'arrêter de fumer sera une combinaison de la médecine, une méthode pour modifier ses habitudes, et un soutien affectif. Les sections suivantes décrivent ces outils et comment ils peuvent être utiles pour vous. Aide à la dépendance psychologique Certaines personnes sont en mesure de quitter de leur propre chef, sans l'aide d'autrui ou à l'utilisation des médicaments. Mais pour de nombreux fumeurs, il peut être difficile de briser le lien social et affectif à l'égard du tabac tout en finissant sur les symptômes de sevrage de nicotine, dans le même temps. Heureusement, il existe de nombreuses sources d'appui qui existe -- la fois formelles et informelles. Téléphone fondée sur Aide pour cesser de fumer La plupart des États exécuter un certain type de téléphone gratuit à base de programme, telles que l'American Cancer Society's Quitline ® sevrage tabagique programme qui fait le lien avec les appels formés conseillers. Ces spécialistes aider à planifier une méthode qui convient à quitter chaque personne est unique modèle de fumer. Les personnes qui ont recours au téléphone conseils arrêter de fumer deux fois plus vite que ceux qui ne reçoivent pas ce type d'aide. Avec des conseils d'un conseiller, quitters permet d'éviter les erreurs qui peuvent s'autodétruire quitter une tentative. Arabic to English BETAChinese to English BETAChinese (Simplified to Traditional) BETAChinese (Traditional to Simplified) BETAEnglish to Arabic BETAEnglish to Chinese (Simplified) BETAEnglish to Chinese (Traditional) BETAEnglish to FrenchEnglish to GermanEnglish to ItalianEnglish to Japanese BETAEnglish to Korean BETAEnglish to PortugueseEnglish to Russian BETAEnglish to SpanishFrench to EnglishFrench to GermanGerman to EnglishGerman to FrenchItalian to EnglishJapanese to English BETAKorean to English BETAPortuguese to EnglishRussian to English BETASpanish to English a quit attempt.