Compared to smokers, your...
- Stroke risk is reduced to that of a person who never smoked after five to 15 years of not smoking.
- Cancers of the mouth, throat, and esophagus risks are cut in half five years after quitting.
- Cancer of the larynx risk is reduced after quitting.
- Coronary heart disease risk is cut in half one year after quitting and is nearly the same as someone who never smoked 15 years after quitting.
- Chronic obstructive pulmonary disease risk of death is reduced after you quit. Lung cancer risk drops by as much as half 10 years after quitting.
- Ulcer risk drops after quitting.
- Bladder cancer risk is cut in half a few years after quitting
- Peripheral artery disease goes down after quitting.
- Cervical cancer risk is reduced a few years after quitting.
- Low birth weight baby risk drops to normal if you quit before pregnancy or during your first trimester.
Within 20 minutes of quitting... |
Within 20 minutes after you smoke that last cigarette, your body begins a series of changes that continue for years.
- 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. 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 smoker19; s.
- 5 Years After Quitting
Your stroke risk is reduced to that of a nonsmoker19; s 5-15 years after quitting.
- 10 Years After Quitting
Your lung cancer death rate is about half that of a smoker19; 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 back to that of a nonsmoker19; s.
Nicotine: A powerful addiction |
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If you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug. Usually people make a few attempts to quit before they succeed, but many quit on their first attempt. Each time you try to quit, you can learn about what helps and what hurts.
Quitting takes hard work and a lot of effort, but you can quit smoking. 50,000,000 (million) Americans have quit using tobacco, you can too! |
Good reasons for quitting |
Quitting smoking is one of the most important things you will ever do.
- You will live longer and live better.
- Quitting 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 other than cigarettes.
Studies have shown that these five steps will help you quit and quit for good. You have the best chances of quitting if you use them together.
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Get ready. |
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Get support. |
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Learn new skills and behaviors. |
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Get medication and use it correctly. |
5. |
Be prepared for relapse or difficult situations. |
1. Get ready |
- Set a quit date.
- Change your environment.
- Throw out ALL cigarettes and ashtrays in your home, car, and place of work.
- Ask visitors not to smoke in your home.
- Look at your past attempts to quit. Think about what worked and what did not.
- Once you quit, don't smoke again14; NOT EVEN A PUFF!
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2. Get support |
Research shows that you have a better chance of being successful if you have help. You can get support in many ways:
- Tell your family, friends, and co-workers that you are going to quit and want their support. Ask them not to smoke around you or leave cigarettes out in front of you.
- Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).
- Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting. Find a program at a local hospital or health center. Call your local health department for information about programs in your area.
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3. Learn new skills |
- Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
- When you first try to quit, change your routine. Take a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.
- Try to reduce your stress. Take a hot bath, exercise, or read a book.
- Plan to do something every day that makes you happy.
- Drink a lot of water and other fluids.
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4. Get medication |
- Medications can help you reduce some ofyour urge to smoke.
- The U.S. Food and Drug Administration (FDA) has approved these medications to help you quit smoking: the patch, nicotine gum, nicotine lozenges (available over the counter) and a nicotine inhaler, nasal spray and Zyban/Buproprion (all available by prescription)
- Ask your health care provider for advice and carefully read the information on the package.
- These medications can double your chances of quitting and quitting for good.
- Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.
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5. Be prepared |
Most relapses happen within the first three months after quitting. Don't be discouraged if you start smoking again. Remember, most people try to quit several times before they are successful. Here are some difficult situations to watch for:
- Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.
- Other Smokers. Being around smoking can make you want to smoke.
- Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal14; quitting smoking. Some quit-smoking medications may help delay weight gain.
- Bad Mood or Depression. Find other ways to improve your mood besides smoking: talk to a friend, family member or counselor; start a new hobby; exercise or go for a walk outside.
If you are having problems with any of these situations, talk to your doctor or other health care provider. |
Special situations or conditions |
Studies suggest that everyone can quit smoking. Your situation or condition can give you a special reason to quit. Here is how you can benefit from quitting:
- Pregnant women/new mothers - Protect your baby's health and your own.
- Hospitalized patients - reduce health problems and help healing.
- Heart attack patients - reduce your risk of a second heart attack.
- Lung, head, and neck cancer patients - reduce your chance of a second cancer.
- Parents of children and adolescents - protect your children and adolescents from illnesses caused by second-hand smoke.
Ask yourself the following questions before you try to stop smoking. You may want to talk about your answers with your health care provider.
- Why do I want to quit?
- When I have tried to quit in the past, what helped and what didn't?
- What will be the most difficult situations for me after I quit? How will you plan to handle them?
- Who can help me through the tough times? Your family? Friends? Health care provider?
- What pleasures do I get from smoking? What ways can you still get pleasure if you quit?
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Questions to ask your health care provider |
- How can you help me to succeed at quitting?
- What medication do you think would be best for me and how should I take it?
- What should I do if I need more help?
- What is smoking withdrawal like? How can I get information on withdrawal?
For a live person to help you in quitting and links to loads of info to help you contact:
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Si vive en Washington y le interesa dejar de fumar, llame gratis al numero: 1-877-2NO-FUME (1-877-266-3863)
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For Young Adults
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For pregnant women:
American College of Obstetricians and Gynecologists 409 12th St. SW Washington, DC 20024 202-638-5577 |
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Internet Citation:
You Can Quit Smoking. Consumer Guide, June 2000. U.S. Public Health Service. |
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US Department of Health and Human Services
Public Health Service Agency for Health Care Policy and Research 2101 East Jefferson Street, Suite 501 Rockville, MD 20852 |
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