STOP SMOKING
Quitting Smoking
It's never too late to quit smoking. According to the American Cancer Society, about half of all smokers who keep smoking will die from a smoking-related disease. Quitting has immediate health benefits.
| Better Health After Quitting |
Time after last cigarette |
Physical Response |
20 minutes |
Blood pressure and pulse rates return to normal. |
8 hours |
Levels of carbon monoxide and oxygen in the blood return to normal. |
24 hours |
Chance of heart attack begins to decreases. |
48 hours |
Nerve endings start to regrow. Your ability to taste and smell increases. |
72 hours |
Bronchial tubes relax and the lungs can fill with more air. |
2 weeks to 3 months |
Improved circulation; lung function increases up to 30%. |
1 to 9 months |
Decreased rates of coughing, sinus infection, fatigue, and shortness of breath; regrowth of cilia in the airways, increasing the ability to clear mucus and clean the lungs and reducing the chance of infection; overall energy level increases. |
Long-Term Effects |
After a year, risk of dying from heart attack and stroke is reduced by up to 50%. |
Some Tips for Quitting
Aim to Quit Completely
Everyone who quits should aim to quit completely. Most people who return to smoking "cheat" in the first few weeks.
Quitting completely is essential to regain good health and reverse bad effects caused by smoking.
Reducing smoking, even by half, does not eliminate the risk for cancer and other health problems. Although smokers take in less smoke and nicotine, the body is still unable to heal itself from the ongoing intake of toxins. It should also be noted that changing to low-tar cigarettes is not a solution.
In fact, smokers of these cigarettes tend to inhale deeper, perhaps even increasing health risks.
Create a List
Write down 10 reasons to quit. In addition to health reasons, the list might include having better smelling hair, clothes, and breath; having fewer wrinkles; enjoying the taste of food; and saving money. Read the list often during the quitting process to help stay motivated.
Decide on a Specific Quit Date
Some people find it helpful to choose a particular date to quit when little or no stress is anticipated for at least the first 3 days.
Women affected by PMS should avoid quitting right before their menstrual cycle. It may help to write out a quit contract, putting the date on paper, and getting a friend to sign it.
Discard all smoking paraphernalia on the eve before the quit date, and make plans to stay busy on the day itself, and especially at night, when the urge to smoke will be high.
Make an Oath
Take an extreme oath.
For example, "If I smoke one more cigarette my dog will die." Although this seems absurd, some people, even well-educated individuals, who have failed all other methods have reported that they quit completely and successfully after taking such an oath.
Let the Body and Mind Heal During Withdrawal
Retreat from the world when cravings become overwhelming. Take naps, warm baths or showers, meditate, or read novels.
Help your body get rid of nicotine. Drink plenty of water; eat fresh fruits, vegetables, whole grains, and fiber-rich foods. Carrots, apples, and celery are good munching foods.
When cravings occur, hold your breath as long as possible or take a few deep rhythmic breaths.
Use meditation or relaxation and deep breathing exercises. In fact, taking deep breaths when the urge to smoke occurs is a good stopgap measure.
Get Family and Friends Involved
Tell all your friends and family that you've already quit, so you'll be embarrassed if they catch you smoking.
Pay a family member or friend if they catch you smoking. The amount should be large enough ($5 - 20) to be a deterrent, but not so large as to be ridiculous.
If your partner or friend smokes, try persuading them to quit or, at the very least, not to smoke around you and others.
Vitamins and Supplements
Even with a healthful diet, however, smoking reduces the levels of a number of vitamins, importantly vitamin C.
Some research suggests that supplementation of folic acid, a B vitamin, and the antioxidants vitamins E and C and selenium may improve lung function or reduce the damage done by cigarette smoke.
Studies have shown that daily vitamin E supplements are associated with reduced risk for prostate cancer among smokers and that higher levels of vitamin E are linked to a lower risk for lung cancer. The best way of achieving healthy levels of important nutrients is from healthy foods.
The addictive effects of tobacco have been well documented. Tobacco is considered to be a mood and behavior altering substance that is psychoactive and abusable. Tobacco is believed to be as potentially addictive as alcohol, cocaine, and morphine. Tobacco and its various components increase the risk of cancer (especially in the lung, mouth, larynx, esophagus, bladder, kidney, pancreas, and cervix), heart attacks, strokes, and chronic lung disease.
