moking and your health S Tobacco use is the #1 preventable cause of death and disability in the world. Each year, more than 400,000 adults die from tobacco-related diseases. And, more than one million young people take up tobacco use each year. This brochure is to help you understand tobacco use and how it affects your health. It will cover:
acts about tobacco use F Nicotine (a drug found in tobacco products) is highly addictive. It is absorbed quickly in the lungs from tobacco smoke. It is also absorbed quickly when tobacco is chewed. When it is used all the time, levels of nicotine add up in the body during the day and stay overnight. So, a tobacco user feels the effects of nicotine 24 hours a day.
• Facts about tobacco use • Tobacco use and your health • Understanding nicotine withdrawal
icotine – the addiction N Being addicted to nicotine causes withdrawal symptoms when you try to stop using it. It is much the same as cocaine and other addictive drugs. Nicotine in tobacco products can make you sick. It makes the heart beat faster, increases the breathing rate and causes the body to use more oxygen. In large amounts, addictive drugs like nicotine, heroin and cocaine are poisons. For example, nicotine has been used to kill insects.
obacco use and your T health Using tobacco can: • narrow your arteries and make them less able to stretch • increase your risk for certain types of cancer (throat, mouth, lungs, etc.) • cause: — breathing problems (asthma, COPD, bronchitis, etc.)
• Nicotine replacement therapy • A plan to help you quit
— erectile dysfunction (impotence) — wrinkles and other skin problems — insomnia When you take nicotine into your body by smoking or chewing tobacco, you get a quick “kick.” This “kick” is due to your body’s release of a hormone that causes a sudden release of glucose (sugar). It is then followed by depression and fatigue, which makes you crave more nicotine. A vicious cycle occurs.
— infertility — osteoporosis • increase your risk for heart attacks or stroke • lead to circulation problems • shorten your life • make you heal slower than normal • lead to high blood pressure • bring on menopause earlier
obacco use and T pregnancy Using tobacco can lead to problems for pregnant women, women who breast feed, their children and even for women who plan to get pregnant. Using tobacco can cause: • miscarriage or “stillborn” babies • ectopic pregnancies (conception outside the uterus) • premature birth • sudden infant death syndrome (SIDS)
U
nderstanding nicotine withdrawal Nicotine has a powerful effect on your body and your brain. When nicotine is taken away, it can cause changes in your brain’s chemistry. This is called withdrawal. Cravings and emotional distress can occur. And you may have one or more of these: • strong cravings for tobacco
ecovery R Recovery is getting past withdrawal. The longer you have used tobacco and the more you use it each day, the harder it may be for you to quit. Being honest about why you use tobacco can tell you what you need to work on most for recovery. Think about why you use tobacco. If you smoke because your bored, try knitting instead.
• depression • anger • irritability
• low birth weight
• tension
• slowed growth in the child
• trouble concentrating
• childhood asthma and other breathing problems
• insomnia (not able to sleep)
• anxiety • restless feelings • increased hunger leading to weight gain Withdrawal may be harder for some than others. No one really knows why. Everyone is different.
elapse R Relapse is when you begin using tobacco again after you have already quit. Many who try to quit relapse. Most successful quitters try 2 - 6 times before it lasts. If you relapse, don’t give up, and don’t be too hard on yourself.
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icking the habit K Withdrawal, recovery and relapse are all part of “kicking the habit.” But, using tobacco is not just a habit, it is much more powerful than that. You may need help to quit. If so, ask your health care provider. These tips may help too: • Stay positive and remind yourself why you want to quit. • Know that the cravings and other symptoms won’t last forever. • Exercise regularly. Exercise helps fight the negative effects of nicotine withdrawal.
icotine replacement N therapy You may need help in “getting off” nicotine. If so, Nicotine Replacement Therapy (NRT) may help. This uses one or more aids to help you stop using tobacco. The goal of NRT is to help you give up tobacco use slowly, over time. It helps you deal with withdrawal and nicotine cravings. The aids give you a small amount of nicotine to help you taper off its use. As a result, you should not use tobacco when you are using an aid. Talk with your doctor about using NRT. Some of these aids you can get without a prescription, but most require one: • patch • gum
• Find a hobby to take up your spare time that will take your mind off those bad feelings and cravings.
• pill
• Change your routine. At those times when you used to smoke, do something different, such as exercise.
• nasal spray
• oral inhaler • lozenge
In some cases, you may have a medical problem that means you should not use a certain aid. Some medicines can also interact with a nicotine aid and cause worse problems for you. You may not be able to use NRT if you have any of these: • diabetes • a heart problem
plan to quit A
• talk with family and friends to help you through the tough times
Giving up tobacco is not easy. It requires making a plan and sticking to it.
S moking and
• have a way to reward yourself for each day you succeed
Your daily habits may be a big part of your tobacco addiction. All these have something to do with why you use tobacco:
your health
• times you smoke (smoke breaks, etc.)
• stomach ulcers • nasal problems • kidney or liver disease • high blood pressure • asthma • allergies to a drug • an overactive thyroid • seizures Your doctor knows your medical history and can help you decide which aid is best for you to use.
• certain situations (stressful events, etc.) • people you spend time with • what you eat or drink So when you make your plan to quit, plan to change your routine, too. It will be a change for the better. There are different methods you can use to quit tobacco: • “cold turkey” (all at once) • tapering off (using less and less each day) • NRT (using aids to help) Talk with your doctor or nurse about which method of quitting would be best for you.
No matter which method you use, you need to make a plan to quit. In it, you should: • plan to use aids if you need them
On your quit date, throw away all of your tobacco products, lighters and ashtrays. If those feelings and cravings happen, try one or more of these: • chew sugarless gum
• expect withdrawal symptoms and relapses
• eat fresh fruit, vegetables or popcorn
• find healthy things to do instead of using tobacco
• exercise more (talk with your doctor about this)
• set a quit date
• stay away from smokers during the first few weeks