Smoking
Smoking increases the mortality rates for a vareity of diseases, including lung cancer, heart disease, emphysema, bronchitis, and chronic airways obstruction. Simply stated, there is no safe way to smoke. Although low-tar and low-nicotine cigarettes may reduce the risk for lung cancer somewhat, they do not lessen the risk for cardiovascular heart disease (CHD). In fact, smoking accelerates atherosclerosis - the depositing of plaques containing cholesterol and lipids on the inner walls of arteries. It also increases the risk for stroke.
The risk for CHD increases along with the number of cigarettes smoked daily. Quitting smoking sharply lowers the risk, even in the first year and no matter what a person's age. Quitting also reduces the risk for a second heart attack in those who have already experienced one.
No matter how long you've smoked, quitting has immediate benefits. Within minutes after you smoke that last cigarette, your body begins a series of changes that continue for years. For example:
- 20 minutes after quitting ... your heart rate drops.
- 12 hours after quitting ... carbon monoxide level in your blood drops to normal.
- 2 weeks to 3 months after quitting ... your heart attack risk begins to drop, and your lung function begins to improve.
- 1 to 9 months after quitting ... your coughing and shortness of breath decrease.
- 1 year after quitting ... your added risk of coronary heart disease is half that of a continuing smoker's risk.
- 5 years after quitting ... your stroke risk is reduced to that of a non-smoker's 5 to 15 years after quitting.
- 10 years after quitting ... 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.
- 15 years after quitting ... your risk of coronary heart disease is now the same as that of a non-smoker's risk.
DECISION TO QUIT SMOKING
If you've ever tried to quit smoking, you know what a challenge it can be. It is hard, because nicotine is a very addictive drug. Quitting is so difficult that people often try two or three times before finally being able to quit. But it is well worth the effort, because it is one of the most important things you can ever do for yourself and your loved ones:
- You will live longer and live better.
- You will lower your chance of having a heart attack, stroke, or cancer.
- If you are pregnant, quitting smoking will improve your chances of having a healthy baby.
- The people you live with, especially your children, will be healthier.
- You will have extra money to spend on things that are really good for you.
FIVE STEPS FOR QUITTING SMOKING
Studies show that these five steps will help you quit - and quit for good. You'll have the best chance of quitting if you use them together:
1. Get Ready
1. Get Ready
- Set a quit date.
- Change your environment.
- Review your past attempts to quit.
- Once you quit, do not smoke a puff.
- Talk to your healthcare provider.
- Get individual, group, or telephone counseling support. The more support you have, the better your chances are of quitting.
- Ask family and friends not to smoke around you.
- Drink plenty of water and other fluids.
- Distract yourself from urges to smoke.
- Do things that reduce your stress.
- Plan something fun to do every day.
4. Get Medication and Use It Correctly
Medications can help you stop smoking and lessen the urge to smoke. However, if you are pregnant or trying to become pregnant, nursing, under age 18, currently smoking fewer than 10 cigarettes per day, or have a medical condition, be sure to talk to your doctor or other healthcare provider before taking medications.
The U.S. Food and Drug Administration (FDA) has approved six medications to help you quit smoking:
5. Be Prepared For Relapse or Difficult Situations
Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:
Medications can help you stop smoking and lessen the urge to smoke. However, if you are pregnant or trying to become pregnant, nursing, under age 18, currently smoking fewer than 10 cigarettes per day, or have a medical condition, be sure to talk to your doctor or other healthcare provider before taking medications.
The U.S. Food and Drug Administration (FDA) has approved six medications to help you quit smoking:
- Bupropion SR (prescription only)
- Nicotine gum (available over-the-counter)
- Nicotine inhaler (prescription only)
- Nicotine nasal spray (prescription only)
- Nicotine patch (available by prescription and over-the-counter)
- Varenicline Tartrate (prescription only)
5. Be Prepared For Relapse or Difficult Situations
Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Here are some difficult situations to watch for:
- Avoid drinking alcohol.
- Being around a smoking environment or other smokers can make you want to smoke.
- Many smokers will gain weight when they quit - usually less than 10 pounds. Eat a healthy diet and stay active. Some quit-smoking medications may help delay weight gain.
- If you experience moodiness or depression, there are ways to improve your mood other than resuming smoking.
If you are having problems with any of these situations, be sure to talk to your doctor or other healthcare provider.
More information about smoking and smoking cessation is available in the Heart-Healthy Resource Guide.
Information Courtesy of the Centers for Disease Control