New ways to quit
Ideas for those embarking on a New Year’s resolution of smoking cessation
By now, even the tobacco companies agree: Smoking is bad for your health — very bad, in fact. Cigarettes are the most hazardous, but cigars, pipes and smokeless tobacco also contribute to tobacco’s terrible toll. And secondhand smoke is an important cause of death and disability in people who never light up.
We are making progress. Over 45 million Americans have quit, and many communities prohibit smoking in public places. But more than 20 percent of adults still smoke, and the habit remains more prevalent in men than women. Tragically, thousands of teenagers take up smoking every day.
We can do better. Fortunately, there are more ways to kick the habit than ever before.
Tobacco is responsible for one of every five deaths in the United States. That adds up to over 435,000 lives lost each year, and over 8.5 million Americans suffer from chronic illnesses caused by smoking. All in all, the average nonsmoker lives about 14 years longer than the average smoker. And the worldwide burden is truly staggering. According to the American Cancer Society, smoking will kill about 650 million of the world’s 1.3 billion smokers alive today.
Smoking is a major cause of cardiovascular disease, including heart attacks, strokes and peripheral artery disease. About 20 percent of all cardiac deaths are caused by smoking.
Between 80 percent and 90 percent of all patients with emphysema owe their lung disease to smoking. Chronic bronchitis and pneumonia are among the other lung diseases that are increased in smokers.
And there’s more. Smoking contributes to many other health problems, ranging from cataracts, sinusitis and dental disorders to aging skin, heartburn, diabetes, osteoporosis, and two issues of special concern to men, bladder cancer and erectile dysfunction.
The more you smoke, the higher your risks, but even a few cigarettes a day will harm your health. “Light” and “low-tar” cigarettes are no safer than high-test brands. The only truly safe dose of tobacco is zero.
Quitting helps, even if you’ve smoked for years. Within days, your blood vessels will regain much of the normal function that is damaged by smoking. Within weeks, you’ll be able to taste food better, and your sense of smell will recover from tobacco’s assault. Within months, symptoms of chronic bronchitis ease up, and lung function improves within a year. Quitting reduces the risk of heart attack and stroke within two to five years. And the risk of lung cancer begins to drop substantially within five to nine years of quitting.
People who kick the habit, regardless of age, live longer than those who continue to smoke. And since each pack of cigarettes costs our society $7.18, quitting will help America’s budget as well as yours.
How to quit
Nicotine is addicting, and quitting is hard work. There is no way to succeed without really trying. But if you set your mind to it, you can quit.
There are four basic strategies for quitting. Most smokers start by trying to quit on their own, but many end up needing several methods and several attempts before they kick the habit. And even after you quit, it’s important to keep your guard up. Just as an alcoholic can fall off the wagon after a single drink, just one cigarette can fire up your nicotine craving even after years of abstinence.
Do it yourself
Don’t kid yourself by trying to cut down; nearly everyone who tries slides back up to their usual dose of nicotine. Cold turkey is the way to go, but it takes preparation. And even without professional help, cooperation from family and friends can be important. Here are some tips:
• Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.
• Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society’s Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you’re likely to be invited to smoke-filled parties.
• Try to get other smokers in your household or circle of friends to join you in quitting. A 2008 study found that smoking behavior spreads through both close and distant social ties; your resolve and success can help your friends and, ultimately, your community.
• As your quit date approaches, throw out your ashtrays, clean your house, car and clothes, and clean your teeth. Once you’re away from it, you’ll see that smoking stinks.
• Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety and drowsiness or insomnia. The discomfort usually peaks one to three weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.
• If you feel tense, try meditation, deep breathing, or yoga.
• Begin an exercise program. It will relieve tension, promote good sleep and help control weight gain. Walking for 30 minutes a day can really help.
• Eat a healthy diet.
• Stay away from secondhand smoke. Don’t even think about smoking “just one” — even a single puff will set you back.
• Reward yourself. Put your tobacco money aside in a kitty, and then spend it on a special treat.
• Think positively; you can quit. Take it one day at a time. And if you slip, try, try again, either on your own or with one or more of the other strategies for quitting.
• Quitting is your responsibility; it may be hard, but it doesn’t have to be lonely. Many employers, health plans and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area.
Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.
• Nicotine patches are available over the counter. One popular 24-hour patch (NicoDerm CQ) comes in three strengths, 21 mg, 14 mg, and 7 mg. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. Most smokers should start with the 21-mg dose, but if you weigh less than 100 pounds or smoke fewer than 10 cigarettes a day, you should start with the 14-mg strength. You can reduce the dose every one to two months as your nicotine addiction resolves. If you have bad dreams while wearing a patch at night, you can use a 16-hour patch that you remove at bedtime. Mild skin irritation is the most common side effect. Store your patches with care to keep them way from children.
• For additional information: American Cancer Society, 800-ACS-2345,
www.cancer.org
American Lung Association, 800-LUNG-USA,
www.ffsonline.org
National Smoking Cessation Hotline, 800-
QUIT-NOW
Try to Stop Tobacco Resource Center, 800-
TRY-TO-STOP, www.trytostop.org
Log into MyBuffalo to post a comment
MyBuffalo is the new social network from Buffalo.com. Your MyBuffalo account lets you comment on and rate stories at buffalonews.com. You can also head over to mybuffalo.com to share your blog posts, stories, photos, and videos with the community. Join now or learn more.
Reader comments