Health Resources

Smoking Cessation

Health Effects of Smoking

Health studies have shown that smoking can affect your heart as well as your lungs.  Smoking also raises your risk of certain cancers.  Also smoking has been linked with many serious illnesses.  It also has been shown to increase sings of aging.  Smoking can:

• increase your risk of lung cancer, bladder cancer, and cervical cancer;
• raise blood pressure, which increases your risk of heart attack or stroke;
• reduce blood flow, which can slow healing and cause wrinkles;
• in pregnant women, cause bleeding problems, miscarriage, stillbirth, or birth defects.

When you smoke, your breathing becomes shallow and your lungs fill with smoke.  Smoking cigarettes also fills your body with chemicals, such as nicotine and tar. Cigarette smoke also contains carbon monoxide.  This gas takes the place of oxygen in your blood.

Nicotine raises your blood pressure and heart rate.  It reduces blood flow to your arms and legs and slows digestion.

The tar which is what's left after tobacco is smoked,  is a sticky brown material that gums up your lugns.  That means less oxygen gets into your bloodstream.

Cigarette smoke contains over 4,000 other chemicals, including formaldehyde, arsenic and lead.  Dozens of these chemicals are known carcinogens.

Why Do You Smoke

The more you know about why you smoke, the easier it will be to quit.  You may smoke in stressful situations or when you first wake up in the morning.  Learn your smoking triggers and alternate means to deal with them.  Common triggers are:

• frustration
• fatigue
• anger
• stress
• hunger
• boredom or loneliness
• drinking or socializing
• watching others smoke.

Track your smoking habits for a week.  With each cigarette you smoke, write down the time, where you are, who you are with and how you feel.

How to Cope with Your Triggers

Change the habits that leasd you to smoke.  For instance, if you often smoke at a morning break, go for a walk instead.

Distract yourself from smoking.  Keep your hands busy by playing with a paper clip or doodling.  Keep your mouth busy by chewing on gum or a carrot stick.

Limit contact with people who are smoking.  

Tips for Quitting Smoking

Quitting is hard to do, but the benefits will be worth it.  Only you can decide if and when you are ready to quit.  You may have tried to quit before, but don't give up.  Many smokers try four or five times before they succeed.  When you decide to quit come up with a plan that's right for you.  These things can help:

• ask for support of yor family and friends;
• join a quit-smoking class;
• ask about nicotine replacement products and prescription medications that can help you quit;
• choose a date within the next 2-4 weeks;
• after picking the date mark it in bold letters on the calendar;
• limit where you can smoke, only one room or a porch or garage and only smoke in that place;
• make smoking outdoors a house rule;
• hang a list of "quit benefits" in the spot where you smoke.  Put one on the refrigerator and one on your car dashboard.

Coping with Smoking Withdrawal

For the first few days after you quit smoking, you may feel cranky, restless, depressed, or low on energy.  These are symptoms of withdrawal.  It's your body's way of recovering from smoking.  Your symptoms should lessen within a few days.  These things will help:

• deep breath - inhale through your nose, count to 5 and slowly exhale through your mouth;
• drink water - try to drink eight or more 8 oz glasses of water a day;
• keep your hands busy - wash your car, draw, do a puzzle or a hobby;
• delay - the urge to smoke only lasts 3 to 5 minutes, try to wait it out.

As you go through the quitting phase you may notice an increased appetite.  Many people who quit smoking gain a few pounds.  To limit weight gain, try to watch what you eat.  Cut back on fat in your diet. Snack on low-calorie foods, drink low-calorie liquids.  

But most helpful is regular exercise which can control stress and help you sleep better as well.

Your main goal is to be a nonsmoker - stay focused on that goal.  

The Benefits of Living Smoke Free

The task is difficult but remember and stress the benefits:

• reduced risk of lung cancer, heart disese, chronic lung disease;
• improved sense of taste and smell;
• feel more in control of your life;
• better-smelling hair, breath, clothes, home and car;
• have whiter teeth;
• save time by not having to take smoke breaks, buy cigarettes or hunt for a light;
• reduce your kid's respiratory tract infections;
• reduce your family's cancer risk;
• save money on medical bills;
• save on life, health and car insurance premiums.

Quitting smoking is a gift to yourself, one of the best things you can do to keep your heart and lungs from getting worse.  Smoking reduces oxygen flow to your heart, speeds the buildup of plaque, and increases your risk for heart attack.  It is one of the greatest benefits you can give yourself.