FINDING YOUR REASON Whether it’s wanting to improve their health, save some money or helping your family, everyone has their own reasons for finally putting an end to their smoking habit. While getting ready to quit, think about why you are going through this process. Remind yourself of them every day and use them as inspiration. A few reasons to quit that you might want to consider —
Health & Appearance
• My chances of having cancer, heart attacks, heart disease, stroke, cataracts, and other diseases will go down • I will be less likely to get sick • I will breathe easier and cough less • My blood pressure will go down • My skin will look healthier, and I will look more youthful • My teeth and fingernails will not be stained
Lifestyle
• I will have more money to spend • I can spend more time with family, catch up on work, or dive into my favorite hobby • I won’t have to worry about when I can smoke next or where I can or can’t smoke • My food will taste better • My clothes will smell better • My car‚ home‚ and kids won’t smell like smoke • I will be able to smell food, flowers, and other things better
Your Loved Ones • • • • • •
I will set a great example for my kids; it takes a lot of strength to quit My friends, family, co-workers, and other loved ones will be proud of me I will protect my friends and family from the dangers of secondhand smoke My children will be healthier I will have more energy to do the things I love with friends and family I will get healthy to make sure I am around to share in my family’s special moments
MEDICATION INFORMATION
How Do Quit Smoking Medicines Work?
Quit smoking medications help reduce feelings of withdrawal and cigarette cravings. Withdrawal is your body getting used to not having nicotine, the chemical in cigarettes that make you want to smoke.
Why Should I Use These Medications?
The use of quit smoking medications can double your chances of quitting for good. Another benefit is saving money. These medications are usually used for a short period of time, and you will spend less money them than you would cigarettes if you kept smoking.
Which Quit Smoking Medications Are Available?
The most common type of quit smoking medications is nicotine replacement therapy (NRT). These reduce withdrawal by providing a little bit of nicotine to satisfy your craving without the other dangerous chemicals that cigarettes contain. This allows your body to gradually get used to being without nicotine. NRT options include patches, gum, lozenges, an inhaler and nasal spray. If you are pregnant or planning to become pregnant, talk to your doctor or pharmacist before using NRT. If you are unable to use NRT, or it isn’t working for you, there are other options without nicotine that can help reduce withdrawal symptoms and cravings. Prescriptions are necessary for these medications. Speak to your doctor or pharmacist about a medication plan and to obtain a prescription. Keep in mind there is no “best” medication to help you quit smoking.
Thinking About Using Quit Smoking Medications?
Talk with your doctor or pharmacist about using medications if you — • Are pregnant or nursing • Have a serious medical condition • Are currently using other medications • Are under 18 years of age Make sure you read the instructions on the package carefully and talk to your doctor or pharmacist if you have any questions.
Health Milestones
• Within 20 minutes, your heart rate and blood pressure drop • Within 12 hours, the carbon monoxide level in your blood stream drops to normal • Within 3 months, your circulation and lung function improves • After 9 months, you will cough less and breathe easier • After 1 year, your risk of coronary heart disease is cut in half • After 5 years, your risk of cancer of the mouth, throat, esophagus, and bladder are cut in half • After 10 years, you are one-half as likely to die from lung cancer, and your risk of larynx or pancreatic cancer decreases • After 15 years, your risk of coronary heart disease is the same as a non-smoker’s risk
What About E-Cigarettes?
E-cigarettes contain nicotine. An e-cig is a battery operated device that contains nicotine. The nicotine is turned into a vapor that looks similar to smoke and then inhaled. E-cigarettes are not regulated. E-cigs contain other chemicals besides nicotine. Because their not regulated, it is impossible to know how much nicotine or what other chemicals are in them. E-cigarettes have not been shown to be effective. There are no scientific studies that prove they help people quit smoking.
A SMOKE FREE LIFESTYLE
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STOP SMOKING RESOURCES
smokefree.gov (Español: espanol.smokefree.gov) nysmokefree.com (Español: nysmokefree.com/default.aspx?lang=SP) cdc.gov/tobacco/campaign/tips BeTobaccoFree.gov SmokeFreeWomen (women.smokefree.gov) SmokefreeTeen (teen.smokefree.gov) 1-800-QUIT-NOW (1-800-784-8669) Español: 1-855-DEJELO-YA (1-855-335-3569) 1-866-NY-QUITS (1-866-697-8487) SmokefreeTXT (mobile) American Cancer Society (acs.org) American Heart Association (heart.org) American Lung Association (lung.org) Information used in this brochure was sourced from www.smokefree.gov & www.cdc.gov SLCH#3327 0616
70 Dubois Street, Newburgh, NY 12550 (845) 568-2300
WWW.STLUKESCORNWALLHOSPITAL.ORG
BENEFITS OF QUITTING Break the Addiction
By quitting smoking, you can help your brain break the cycle of addiction. After approximately one month after quitting, the large number of nicotine receptors in your brain will return to normal levels.
Improve Your Senses
Quitting smoking can keep your hearing sharp, improve your vision at night and help preserve your overall vision. Smoking can reduce oxygen supply to your inner ear and cause physical changes to your eyes that can compromise your eyesight.
Looking Good
After a few days without cigarettes, your smile will brighten. Smokers suffer from mouth sores, ulcers and gum disease more than non-smokers and are more likely to have cavities and lose teeth. Exposure to smoking can also cause your skin to dry and lose its elasticity, as well as cause a dull and grayish skin tone.
Improve Heart Health
Smoking is the No. 1 cause of heart attacks and heart disease, however, many of these risks can be reversed by quitting. The risk of heart attack declines within 24 hours, and your blood pressure and heart rate are lowered almost immediately. Quitting can also thin your blood, making it less likely to form clots and lower levels of cholesterol and fats circulating in your blood, which helps slow the buildup of new fatty deposits in your arteries.
Breathe Easier
Continued inflammation of the small airways and tissue in your lungs can build up scar tissue that leads to physical changes that make it hard to breathe. Scarring of lung tissue is NOT reversible. Within two weeks, you might notice that walking up that flight of stairs is a little easier because you don’t have as much shortness of breath. Quitting as soon as possible also can help protect you from emphysema. Cilia, the tiny brush-like hairs that line your airways, also begin to re-grow and regain their function. You are more likely to be able to fend off colds and infections when these are working properly.
Reduce Your Cancer Risk
Smoking causes damage to your DNA, which is the blueprint from cell growth and function. The best way to lower your risk of developing cancer is to quit smoking immediately to prevent new DNA damage and help repair damage that has already been done.
Shrink Your Belly
Quitting smoking will reduce belly fat and lower the risk of diabetes. If you already have diabetes, quitting can help keep your blood sugar levels in check.
Fight Illness & Injury
Smoking increases the number of white blood cells, the ones that fight infection. Extended elevated white blood cell counts are linked with risk of heart attack, stroke and cancer. Quitting will eventually return the number of white blood cells to normal as well as improve blood flow and improve your immune system.
BUILDING A QUIT PLAN
A key part of successfully quitting smoking is being prepared. One of the best things you can do is come up with a “Quit Plan.” This will help you — • Combine quit smoking strategies to keep you focused, confident and motivated • Help identify the challenges you will come up against and help you conquer them • Improve your chances of quitting for good Use the following steps to help create a quit plan that fits your needs. Be sure to keep a record as you move through the process.
Step #1 — Pick a Quit Date
Obviously, choosing to quit smoking sooner rather than later is your best option. Many smokers choose a quit date within two weeks in order to have time to properly prepare. Give your quit date some thought, and try not to choose a day that you know will be busy, stressed or tempted to smoke. Circle your quit day on your calendar and write it out somewhere you will see it ever day. This will serve as a reminder of your decision to become smoke free and give you time to prepare.
Step #2 — Tell Friends & Family You Are Quitting
Receiving support from your loved ones makes the quitting process easier. Before your quit date, let them know about your plan and explain how they can help. Having a good support system can be key to ending your smoking habit, but it can be hard to ask for help. Be sure to get the help you need to be successful.
Step #3 — Remove Smoking Reminders
Ridding your environment of smoking reminders can help you stay on the path to being smoke free. These items can include, cigarettes, matches, ashtrays and lighters. It can also help to clean and freshen things up at home, in your care and at work because even just the smell of cigarettes can trigger a craving. Get rid of you cigarettes, matches, lighters and ashtrays. Don’t keep a pack of cigarettes “just in case.”
Step #4 — Identify Your Reasons for Quitting
Everyone quits smoking for their own reasons. It could be to improve your health, save money or help keep your family safe. Remind yourself every day why are you quitting. Your reasons can serve as an inspiration to help you succeed. Make a list of the reasons you want to stop smoking and put it somewhere you will see it every day. When you get an urge to smoke, look at your list for a reminder about what is important to you.
Step #5 — Identify Your Triggers
Smoking can become associated with many parts of your life, whether it is certain activities, feelings or people. When you encounter these things, it could activate your urge to smoke. If possible, anticipate when you will come across these triggers and come up with ways to deal with them without smoking. Circle your quit day on your calendar and write it out somewhere you will see it ever day. This will serve as a reminder of your decision to become smoke free and give you time to prepare.
BUILDING A QUIT PLAN — CONTINUED Step #6 — Develop Coping Strategies
When you stop smoking, your body has to adjust to not having nicotine, the chemical that makes you addicted to smoking, in your system. Withdrawal can be unpleasant, but you can get through it. Having coping strategies in place before you quit can help you succeed. Both medication and behavioral changes can help manage withdrawal symptoms. It is a good idea to have one of the many overthe-counter quit smoking medications available to you before you begin your quit. These can certainly help, but won’t do everything for you. Make sure you have other strategies to use along with them. Withdrawal symptoms will fade every day you stay smoke free.
Step #7 — Have Places To Go For Help
The hardest time after you quit is the first few weeks when you will have to deal with uncomfortable feelings, temptations to smoke, withdrawal symptoms and cravings. Be sure to have a support option such as a quitline, support group or friend available at all times. You should use multiple quit smoking support options Keep them in an easily accessible place during the quitting process. Some options include — • Smokefree TXT: A mobile messaging service designed for people across the United States who are trying to stop smoking. • Quitlines: If you would like to talk to a smoking cessation counselor right away, call 1-800-QUIT-NOW. • Quit Smoking Apps: Mobile phone applications are available to help prepare, provide support and track your progress. • Support Groups: Check with your county or state government to see what programs are offered. For example, Orange County residents can call the Community Health Outreach Office at (845) 568-5237 or e-mail tobaccocontrol@co.orange.ny.us • Friends & Family: Be sure to get support from the important people in your life. • Medications: If you choose to use a quit smoking medication such as a patch, gum or lozenge, make sure you have them with you at all times.
Step #8 — Establish Rewards for Milestones
Ending your smoking habit happens one minute, one hour, one day at a time. Be sure to reward yourself throughout the quitting process. Celebrate milestones such as 24 hours, one week and one month smoke free. This is not an easy thing to do so you should be proud of what you have accomplished. Treat yourself with a nice dinner, day at the movies or any other smoke free activity. Plan out your milestones and rewards for each goal reached.
Quit Day Tip — Stay Busy
While it sounds simple, staying busy during your quit day is one of the effective ways to stay smoke free. Some examples are — • Get out of the house • Go to dinner at your favorite smoke free restaurant • Go to a movie • Chew gum or hard candy • Keep your hands busy with a pen or toothpick • Relax with deep breathing • Plan a game night with non-smoking friends • Change up your regular routine • Drink a lot of water • Exercise