Why Should I Quit Smoking?
Make a List of Reasons Why You Want to Quit Smoking
By Terry Martin, About.com Updated: June 25, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Most people who smoke wish they didn't. They live with a hatred for the habit they can't seem to do without. The fear of serious illness is usually there too, lurking in the background, and always that awful feeling of being powerless to quit.
Smoker's Denial
As smokers, we live in denial about what cigarettes are doing to us. We have to, otherwise there would be no comfort in smoking, no relief...no pleasure.
Yes, we know that smoking causes cancer and emphysema - we know smoking kills and that we're playing roulette with our health. However, we also know that most smoking-related diseases take years to develop, so we tell ourselves we have time, that nothing will happen to us. Besides, the bad stuff always happens to other people anyway, right?
Wrong. With upwards of 5 million people dying on this planet every year from tobacco use, chances are more than good that we'll end up a tragic addition to those statistics if we continue smoking.
Every additional year we invest in smoking compromises our chances for survival all the more.
Ready to Quit
Eventually, there comes a time for most smokers when the "smokescreen" starts to wear thin. And when it does, smoking loses its luster; its ability to soothe. Instead, smoking becomes a fearful, anxiety-ridden activity that has little to do with pleasure or relaxation, and we find ourselves thinking about quitting with every cigarette we light.
The fact that you're here reading this article is a good sign. You're probably sick of smoking, and unhappy enough to be seeking out some help. Good for you, because when it comes to overcoming the addiction to nicotine, education is key. The more you understand about how smoking affects you and what to expect as you wean yourself away from it, the better prepared you'll be for success.
Why do you want to quit smoking?
What are the reasons behind your desire to quit smoking? Sit down with paper and pen, and list them out. Include every single thing you can think of, from the largest, most obvious of reasons, to the smallest.
My own 26 year addiction turned me into a person I didn't much like.
* I was fearful that a smoking-related disease would catch up with me before I found a way to quit smoking. I was worried sick, so to speak.
* I hated the smoker's cough and shortness of breath I had developed. I knew it was a sign of lung damage, and would only get worse the longer I smoked.
* I hated the smell, the embarrassment, and the need. I especially resented the need. Nicotine dependency made me feel weak and helpless.
These were some of the first items I put on my own list of reasons, and it didn't take long to add a long line of other things I hated about smoking as well.
Think about the pros and cons of smoking as you compose your list, and when you're done, make a copy to carry with you. Add to it when more reasons come to mind, and read it when your resolve is at a low ebb. It will quickly help you get your priorites back in order and keep you on track with your quit program. Think of your list of reasons as a cornerstone in the foundation you're building for smoking cessation.
Patience!
Much of the process of release from nicotine addiction comes down to plain old practice. We taught ourselves to smoke one day at a time until it was interwoven into just about every activity in our lives. It only makes sense then, that we should allow ourselves the time it takes to retrain old habits into newer, healthier ones that don't involve smoking. Arm yourself with knowledge and support, and be patient. You'll grow stronger by the day.
Success always starts in our minds. Once we get our thoughts moving in the right direction, taking positive action comes more easily.
It's like a snowball rolling downhill. Channel your thoughts onto that sheet of paper, and you'll begin to gain momentum. Once you start the snowball rolling, you'll be amazed at what you can do to change your life for the better.
If you want to change your life, change your mind.
5/05/2009
Your Quit Smoking Toolbox
Your Quit Smoking Toolbox
Tools to Help You Build a Successful Program to Quit Smoking
By Terry Martin, About.com Updated: February 7, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Smokers don't often talk much about it, but we all worry about the damage we inflict on ourselves by smoking, day in and day out. Another thing we don’t talk about is how much time we spend thinking about quitting...but we do, day in and day out.
I should know. I spent a full 16 of my 26 years as a smoker dreaming wistfully of the day I could call myself an exsmoker and really mean it. That’s an awfully long time to continue doing something you hate, but that is the nature of addiction.
Addiction Steals Our Right to Choose
None of us started smoking thinking we'd lose our right to choose, but that's exactly what nicotine addiction does to us. The associations we build up over time slowly weave their way through every activity in our lives until we can't think of doing anything without our cigarettes. This habit is insidious and tenacious, and millions of lives are lost every year worldwide to it.
However, there is good news here, and it is this:
Thousands of people quit smoking successfully every year.
They break the chains of nicotine addiction and they leave smoking behind -- permanently. You can too.
The Quit Smoking Toolbox
The quit smoking toolbox gives you links to information and the support you need to build a solid quit smoking program for yourself. Learn what to expect when you stop smoking, and have some faith and trust in the process. Remember: Countless others have successfully beat the addiction to nicotine, and you can too.
Tools to Help You Build a Successful Program to Quit Smoking
By Terry Martin, About.com Updated: February 7, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Smokers don't often talk much about it, but we all worry about the damage we inflict on ourselves by smoking, day in and day out. Another thing we don’t talk about is how much time we spend thinking about quitting...but we do, day in and day out.
I should know. I spent a full 16 of my 26 years as a smoker dreaming wistfully of the day I could call myself an exsmoker and really mean it. That’s an awfully long time to continue doing something you hate, but that is the nature of addiction.
Addiction Steals Our Right to Choose
None of us started smoking thinking we'd lose our right to choose, but that's exactly what nicotine addiction does to us. The associations we build up over time slowly weave their way through every activity in our lives until we can't think of doing anything without our cigarettes. This habit is insidious and tenacious, and millions of lives are lost every year worldwide to it.
However, there is good news here, and it is this:
Thousands of people quit smoking successfully every year.
They break the chains of nicotine addiction and they leave smoking behind -- permanently. You can too.
The Quit Smoking Toolbox
The quit smoking toolbox gives you links to information and the support you need to build a solid quit smoking program for yourself. Learn what to expect when you stop smoking, and have some faith and trust in the process. Remember: Countless others have successfully beat the addiction to nicotine, and you can too.
5 Key Reasons to Quit Smoking
5 Key Reasons to Quit Smoking
If You Don't Have Your Health, Nothing Else Matters
By Terry Martin, About.com Updated: September 21, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Every smoker knows they face an increased risk for serious health problems from cigarettes and cigars. We know smoking causes heart disease, lung cancer and emphysema. None of this is earth-shattering news.
As smokers, though, we learn to effectively ignore the particulars about smoking-related disease. We gloss over, tune out and otherwise distract ourselves whenever possible. Looking too closely can cause a head-on collision with realities of the damage we're inflicting on our bodies and turns smoking 'enjoyment' into a guilty, fearful experience.
Smoker's Denial
All smokers harbor the secret hope that they will be spared the disease and death that follows nicotine addiction. We tell ourselves we'll quit in time and somehow dodge the bullet that smoking is. But with four million people dying every year due to tobacco use around the world, the odds aren't in our favor. Put another way, a smoking-related death occurs somewhere in the world every eight seconds, 365 days a year.
The sooner we remove the blinders and look carefully at nicotine addiction and the damage it causes, the sooner we can begin pulling away from the lies.
5 Reasons to Quit Smoking
1) Heart Disease
Coronary heart disease is the leading cause of death in the U.S., and the leading cause of death caused by smoking. The toxins in cigarette smoke cause plaques to form in the arteries, which leads to atherosclerosis, otherwise known as hardening of the arteries. Smoking is hard on the heart.
2) Stroke
According to the U.S. Dept of Health and Human Services, stroke is the third leading cause of death in the United States, killing upwards of 150,000 people each year. For smokers, the risk of stroke is nearly 2-1/2 times that of nonsmokers.
3) Lung Cancer
According to the American Cancer Society, an estimated 213,380 new cases of lung cancer will be diagnosed - and 160,390 deaths will occur - in 2007 from lung cancer in the United States alone.
Lung cancer is the leading cause of cancer death for both men and women, and with 87 percent of all lung cancer cases involving tobacco, it is one form of cancer that is preventable.
4) COPD
Tobacco use is the number one cause of COPD (which includes chronic bronchitis and emphysema), and quitting smoking is the best way to halt further damage. It's estimated that as many as 10 million Americans suffer from COPD, with upwards of 14 million others who may have it but are undiagnosed. In the United States, it was the fourth leading cause of death in 2000 and projections place it as the third leading cause by the year 2020.
5) Oral Cancer
Oral cancer (mouth cancer) is included in a specific group of cancers called oral and head and neck cancer. It's estimated that 70 to 80 percent of all cases of OHNC are due to tobacco use and heavy alcohol consumption.
here's No Time Like The Present...
If you're thinking about quitting, a good place to start is exactly where you avoided going in the past. Delve into the facts and figures about how destructive tobacco is. Learn exactly what you risk when you light up, day after day, year after year.
Don't be afraid to look at nicotine addiction head-on! It will help you shift your attitude away from thinking of smoking as a friend and allow you to see it for death trap it truly is.
If You Don't Have Your Health, Nothing Else Matters
By Terry Martin, About.com Updated: September 21, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Every smoker knows they face an increased risk for serious health problems from cigarettes and cigars. We know smoking causes heart disease, lung cancer and emphysema. None of this is earth-shattering news.
As smokers, though, we learn to effectively ignore the particulars about smoking-related disease. We gloss over, tune out and otherwise distract ourselves whenever possible. Looking too closely can cause a head-on collision with realities of the damage we're inflicting on our bodies and turns smoking 'enjoyment' into a guilty, fearful experience.
Smoker's Denial
All smokers harbor the secret hope that they will be spared the disease and death that follows nicotine addiction. We tell ourselves we'll quit in time and somehow dodge the bullet that smoking is. But with four million people dying every year due to tobacco use around the world, the odds aren't in our favor. Put another way, a smoking-related death occurs somewhere in the world every eight seconds, 365 days a year.
The sooner we remove the blinders and look carefully at nicotine addiction and the damage it causes, the sooner we can begin pulling away from the lies.
5 Reasons to Quit Smoking
1) Heart Disease
Coronary heart disease is the leading cause of death in the U.S., and the leading cause of death caused by smoking. The toxins in cigarette smoke cause plaques to form in the arteries, which leads to atherosclerosis, otherwise known as hardening of the arteries. Smoking is hard on the heart.
2) Stroke
According to the U.S. Dept of Health and Human Services, stroke is the third leading cause of death in the United States, killing upwards of 150,000 people each year. For smokers, the risk of stroke is nearly 2-1/2 times that of nonsmokers.
3) Lung Cancer
According to the American Cancer Society, an estimated 213,380 new cases of lung cancer will be diagnosed - and 160,390 deaths will occur - in 2007 from lung cancer in the United States alone.
Lung cancer is the leading cause of cancer death for both men and women, and with 87 percent of all lung cancer cases involving tobacco, it is one form of cancer that is preventable.
4) COPD
Tobacco use is the number one cause of COPD (which includes chronic bronchitis and emphysema), and quitting smoking is the best way to halt further damage. It's estimated that as many as 10 million Americans suffer from COPD, with upwards of 14 million others who may have it but are undiagnosed. In the United States, it was the fourth leading cause of death in 2000 and projections place it as the third leading cause by the year 2020.
5) Oral Cancer
Oral cancer (mouth cancer) is included in a specific group of cancers called oral and head and neck cancer. It's estimated that 70 to 80 percent of all cases of OHNC are due to tobacco use and heavy alcohol consumption.
here's No Time Like The Present...
If you're thinking about quitting, a good place to start is exactly where you avoided going in the past. Delve into the facts and figures about how destructive tobacco is. Learn exactly what you risk when you light up, day after day, year after year.
Don't be afraid to look at nicotine addiction head-on! It will help you shift your attitude away from thinking of smoking as a friend and allow you to see it for death trap it truly is.
Important Health Information
Important Health Information
* Because of the variety of health problems that are linked to smoking, the majority of those people would love to be able to quit. But as with any addictive habit, this is often easier said than done. People who quit smoking often experience severe withdrawal symptoms (both physical and mental) - making it hard for them to stick with their goal of quitting completely.
1. Try and pick a good time to quit. Don't try to quit during the holidays, during finals week, right before a big presentation, or any other time where stress levels are heightened. This will decrease your chances of success and give you an excuse to start smoking again.
2. You may gain a small amount of weight when quitting smoking. This is normal. Most people gain between 5 to 10 pounds after quitting due to the decreased metabolism that quitting nicotine can cause. Weight gains of more than 10 pounds are usually caused by people substituting food for cigarettes in their diet.
3. Be prepared to try quitting more than once. Most people are not fully successful the first time they try and need to attempt it a couple of times before they finally quit for good. Don't get discouraged if you aren't successful at first. Like anything worth doing, it may take you a few tries to get it right.
* Because of the variety of health problems that are linked to smoking, the majority of those people would love to be able to quit. But as with any addictive habit, this is often easier said than done. People who quit smoking often experience severe withdrawal symptoms (both physical and mental) - making it hard for them to stick with their goal of quitting completely.
1. Try and pick a good time to quit. Don't try to quit during the holidays, during finals week, right before a big presentation, or any other time where stress levels are heightened. This will decrease your chances of success and give you an excuse to start smoking again.
2. You may gain a small amount of weight when quitting smoking. This is normal. Most people gain between 5 to 10 pounds after quitting due to the decreased metabolism that quitting nicotine can cause. Weight gains of more than 10 pounds are usually caused by people substituting food for cigarettes in their diet.
3. Be prepared to try quitting more than once. Most people are not fully successful the first time they try and need to attempt it a couple of times before they finally quit for good. Don't get discouraged if you aren't successful at first. Like anything worth doing, it may take you a few tries to get it right.
4/25/2009
U.S. Department of Health and Human Services Public Health Service National Institutes of Health
INTRODUCTION
This booklet guides you from thinking about stopping through actually doing it - from the day you quit to quitting for keeps. It gives tips on fighting temptation - and what to do if you give in - and on avoiding weight gain (a handy Snack Calorie Chart is included). By telling you what to expect, it can help you through the day-to-day process of becoming and remaining a nonsmoker.
In this booklet, you'll find a variety of tips and helpful hints on kicking your smoking habit. Take a few moments to look at each suggestion carefully. Pick those you feel comfortable with, and decide today that you're going to use them to quit. It may take a while to find the combination that's right for you, but you can quit for good, even if you've tried to quit before.
Many smokers have successfully given up cigarettes by replacing them with new habits, without quitting "cold turkey," planning a special program, or seeking professional help.
The following approaches include many of those most popular with ex-smokers. Remember that successful methods are as different as the people who use them. What may seem silly to others may be just what you need to quit - so don't be embarrassed to try something new. These methods can make your own personal efforts a little easier.
Pick the ideas that make sense to you. And then follow through - you'll have a much better chance of success.
PREPARING YOURSELF FOR QUITTING...
.Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.
.List all the reasons you want to quit. Every night before going to bed, repeat one of the reasons 10 times.
.Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc.
.Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
.Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.
KNOWING WHAT TO EXPECT...
.Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.
.Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.
.Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this booklet - to get you through this critical period successfully.
.Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.
.Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.
INVOLVING SOMEONE ELSE...
.Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)
.Ask your spouse or a friend to quit with you.
.Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit.
WAYS OF QUITTING...
Switch brands .Switch to a brand you find distasteful.
.Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine
Cut down the number of cigarettes you smoke
.Smoke only half of each cigarette.
.Each day, postpone lighting your first cigarette 1 hour.
.Decide you'll smoke only during odd or even hours of the day.
.Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
.Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
.Reach for a glass of juice instead of a cigarette for a "pick-me-up."
.Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.
Don't Smoke "Automatically"
.Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
.Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
.Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
.If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.
Make smoking inconvenient
.Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
.Stop carrying cigarettes with you at home and at work. Make them difficult to get to.
Make smoking unpleasant
.Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.
.Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.
JUST BEFORE QUITTING...
.Practice going without cigarettes.
.Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.
.Tell yourself you won't smoke today, and then don't.
.Clean your clothes to rid them of the cigarette smell, which can linger a long time.
ON THE DAY YOU QUIT...
.Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
.Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.
.Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
.Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.
.Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
.Buy yourself a treat or do something special to celebrate.
IMMEDIATELY AFTER QUITTING...
.Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.
.The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.
.Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).
.Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.
.Strike up a conversation instead of a match for a cigarette.
.If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.
.If you miss having something in your mouth, try toothpicks or a fake cigarette.
Avoid temptation
.Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
.If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.
.For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
.Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.
.If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.
.Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.
Find new habits
.Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.
.Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
.Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
.Stretch a lot.
.Get plenty of rest.
.Pay attention to your appearance. Look and feel sharp.
.Try to find time for the activities that are the most meaningful, satisfying, and important to you.
When you get the crazies
.Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
.Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
.Take a shower or bath if possible.
.Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
.Light incense or a candle instead of a cigarette.
.Never allow yourself to think that "one won't hurt" - it will.
About gaining weight
Many people who're considering quitting are very concerned about gaining weight. If you're concerned about gaining weight, keep these points in mind:
.Quitting doesn't mean you'll automatically gain weight. When people gain, most of the time it's because they eat more once they've quit.
.The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you're concerned about gaining weight, consider the following tips:
Tips to help you avoid weight gain... -Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.
-Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.
-Drink a glass of water before your meals.
-Weigh yourself weekly.
-Chew sugarless gum when you want sweet foods.
-Plan menus carefully, and count calories. Don't try to lose weight - just try to maintain your prequitting weight.
-Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
-Take time for daily exercise, or join an organized exercise group.
SNACK CALORIE CHART
SNACKS CALORIES*
BEVERAGES Carbonated (per 8-ounce glass) Cola-type 95 Fruit flavors (10-13% sugar) 115 Ginger ale 75
Fruit drinks (per 1/2 cup) Apricot nectar 70 Cranberry juice 80 Grape drink 70 Lemonade (frozen) 55
Fruit juices (per 1/2 cup) Apple juice, canned 60 Grape juice, bottled 80 Grapefruit juice, canned, unsweetened 50 Orange juice, canned, unsweetened 55 Pineapple juice, canned, unsweetened 70 Prune juice, canned 100
Vegetable juices (per 1/2 cup) Tomato juice 25 Vegetable juice cocktail 20
Coffee and tea Coffee, black 3-5 with 1 tsp. sugar 18-20 with 1 tsp. cream 13-15 Tea, plain 0-1 with 1 tsp. sugar 15-16
CANDY, CHIPS, AND PRETZELS Candy (per ounce) Hard candy 110 Jellybeans 105 Marshmallows 90 Gumdrops 100
Chips (per cup) Corn chips 230 Potato chips 115
Popcorn (air-popped, without butter) 25
Pretzels Dutch, 1 twisted 60 Stick, 5 regular 10
CHEESE (PER OUNCE) American, processed 105 Cottage, creamed 30 Cottage, low-fat (2%) 25 Swiss, natural 105
CRACKERS Butter, 2-inch diameter 15 Graham, 2 1/2 inches square, 2 55 Matzoh, 6-inch diameter 80 Rye 45 Saltine 50
FRUITS (RAW) Apple, 1 medium 80 Apricots, fresh, 3 medium 50 Apricots, dried, 5 halves 40 Banana, 1 medium 105 Blackberries, 1/2 cup 35 Blueberries, 1/2 cup 40 Cantaloupe, 1/4 melon 50 Cherries, 10 50 Dates, dried, 3 70 Fig, dried, 1 medium 50 Grapefruit, 1/2 40 Grapes, 20 30 Orange, 1 medium 60 Peach, 1 medium 35 Pear, 1 medium 100 Pineapple, 1/2 cup 40 Prunes, dried, 3 60 Raisins, 1/4 cup 110 Strawberries, 1 cup 45 Watermelon, 1 cup 50
NUTS (PER 2 TABLESPOONS) Almonds 105 Brazil nuts 115 Cashews 100 Peanuts 105 Pecans, halves 95
VEGETABLES (RAW) Carrots, 7 1/2 X 1 1/8 inch 30 Carrots, 1/2 cup grated 25 Celery, 5-inch stalks, 3 10 Pickle, 1 15-20
*Data from published sources. References are available upon request.
WHAT HAPPENS AFTER YOU QUIT SMOKING...
Immediate rewards
Within 12 hours after you have your last cigarette, your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke.
Within a few days, you'll probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You'll breathe easier, and your smoker's hack will begin to disappear, although you may notice that you still cough for a while. And you'll be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking.
Immediate effects
As your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's important to understand that healing is a process - it begins immediately, but it continues over time. These "withdrawal pangs" are really symptoms of the RECOVERY process (see "Withdrawal Symptoms and Activities That Might Help).
Immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you're coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days.
It's important to understand that the unpleasant after-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You've significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer - not just lung cancer. (Cigarette smoking is responsible every year for approximately 130,000 deaths from cancer, 170,000 deaths from heart disease, and 50,000 deaths from lung disease.)
WITHDRAWAL SYMPTOMS AND ACTIVITIES THAT MIGHT HELP* SYMPTOM ACTIVITY
Dry mouth; sore throat, Sip ice-cold water or fruit juice, or gums, or tongue chew gum
Headaches Take a warm bath or shower. Try relaxation or meditation techniques.
Trouble sleeping Don't drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.
Irregularity Add roughage to your diet, such as raw fruit, vegetables, and whole- grain cereals. Drink 6-8 glasses of water a day.
Fatigue Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a couple of weeks.
Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks (see Snack Calorie Chart).
Tenseness, irritability Take a walk, soak in a hot tub, try relaxation or meditation techniques.
Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy.
*Adapted from "Quitting Times: A Magazine for Women Who Smoke," funded by the Pennsylvania Department of Health; prepared by Fox Chase Cancer Center, Philadelphia.
QUITTING FOR KEEPS...
Congratulations
Now you're ready to develop a new habit - not smoking. Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take some conscious effort and practice. This section of the booklet can be a big help. You'll find many techniques to use for developing the nonsmoking habit and holding on to it.
By reading this section of the booklet carefully and reviewing it often, you'll become more aware of the places and situations that prompt the desire for a cigarette. You'll also learn about many nonsmoking ways to deal with the urge to smoke. These are called coping skills. Finally, you'll learn what to do in case you do slip and give in to that urge.
Keep your guard up
The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourself - even though you've made a commitment not to smoke, you WILL sometimes be tempted. But instead of giving in to the urge, you can use it as a learning experience.
First, remind yourself that you've QUIT and you're a NONsmoker. Then, look closely at your urge to smoke and ask yourself:
.Where was I when I got the urge? .What was I doing at the time? .Whom was I with? .What was I thinking?
The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope with them - without smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again.
Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger an urge to smoke, and add any others you can think of:
.Working under pressure .Feeling blue .Talking on the telephone .Having a drink .Watching television .Driving your car .Finishing a meal .Playing cards .Drinking coffee .Watching someone else smoke
If you're like many new nonsmokers, the most difficult place to resist the urge to smoke is the most familiar: home. The activities most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a smoker is present.
How to dampen that urge
There are seven major coping skills to help you fight the urge to smoke. These tips are designed for you, the new nonsmoker, to help you nurture the nonsmoking habit.
1. Think about why you quit - Go back to your list of reasons for quitting. Look at this list several times a day - especially when you're hit with an urge to smoke. The best reasons you could have for quitting are very personally yours, and these are also your best reasons for staying a nonsmoker.
2. Know when you're rationalizing - It's easy to rationalize yourself back into smoking (see "Common Rationalizations"). Don't talk yourself into smoking again. A new nonsmoker in a tense situation may think, "I'll just have one cigarette to calm myself down." If thoughts like this pop into your head, stop and think again! You know better ways to relax - nonsmokers' ways, such as taking a walk or doing breathing exercises.
Concern about gaining weight may also lead to rationalizations. Learn to counter thoughts such as "I'd rather be thin, even if it means smoking." Remember that a slight weight gain is not likely to endanger your health as much as smoking would (cigarette smokers have about a 70-percent higher rate of premature death than nonsmokers). And review the list of healthy, low-calorie snacks that you used when quitting.
3. Anticipate triggers and prepare to avoid them - By now you know which situations, people, and feelings are likely to tempt you to smoke. Be prepared to meet these triggers head on and counteract them. Keep using the skills that helped you cope in cutting down and quitting:
.Keep your hands busy - doodle, knit, type a letter. .Avoid people who smoke; spend more time with nonsmoking friends.
.Find activities that make smoking difficult (gardening, washing the car, taking a shower). Exercise to help knock out that urge; it will help you to feel and look good as well.
.Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick.
.Avoid places where smoking is permitted. Sit in the nonsmoking section in restaurants, trains, and planes.
.Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks at a party. Better yet, have a glass of juice, soda, or mineral water with a celery stick to nibble on.
4. Reward yourself for not smoking - Congratulations are in order each time you get through the day without smoking. After a week, give yourself a pat on the back and a reward of some kind. Buy a new record or treat yourself to a movie or concert. No matter how you do it, make sure you reward yourself in some way. It helps to remind yourself that what you're doing is important.
5. Use positive thoughts - If self-defeating thoughts start to creep in, remind yourself again that you're a nonsmoker, that you don't want to smoke, and that you have good reasons for it. Putting yourself down and trying to hold out through willpower alone are not effective coping techniques. Mobilize the power of positive thinking!
6. Use relaxation techniques - Breathing exercises help to reduce tension. Instead of having a cigarette, take a long deep breath, count to 10, and release it. Repeat this five times. See how much more relaxed you feel?
7. Get social support - The commitment to remain a nonsmoker can be made easier by talking about it with friends and relatives. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell the people close to you that you might be tense for a while, so they know what to expect. They'll be sympathetic when you have an urge to smoke and can be counted on to help you resist it. Remember to call on your friends when you're lonely or you feel an urge to smoke. A buddy system is a great technique.
Not smoking is habit-forming
Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.
If you follow the advice in this booklet and use at least one coping skill whenever you have an urge to smoke, you will have quit for keeps!
Relapse: If you do smoke again
If you do smoke again - and many successful ex-smokers relapse at least once before they quit for good - here's what to do:
.Recognize that you've had a slip. A slip means you've had a SMALL setback and smoked a cigarette or two. But your first cigarette or two didn't make you a smoker to start with, and a small setback doesn't make you a smoker again.
.Don't be too hard on yourself. One slip doesn't mean you're a failure or that you can't be a nonsmoker, but it's important to get yourself back on the nonsmoking track IMMEDIATELY.
.Identify the trigger: Exactly what was it that prompted you to smoke? Be aware of the trigger and decide NOW about how you'll cope with it when it comes up again.
.Know and use the coping skills described above. People who know at least one coping skill are more likely to remain nonsmokers than those who don't know any.
.Sign a contract with yourself to remain a nonsmoker.
.If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking. Your doctor also may prescribe nicotine gum as an alternative source of nicotine while you break the habit of smoking.
MARKING PROGRESS...
.Each month, on the anniversary of your quit date, plan a special celebration.
.Periodically, write down new reasons you're glad you quit, and post these reasons where you'll be sure to see them.
.Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
.Set other, intermediate target dates, and do something special with the money you've saved.
COMMON RATIONALIZATIONS*
Rationalization Response
I'm under a lot of stress, Your body's used to nicotine, so you and smoking relaxes me. naturally feel more relaxed when you give your body a substance it's come to depend on. But nicotine really is a stimulant - it raises your heart rate, blood pressure, and adrenaline level. Most ex-smokers feel much less nervous just a few weeks after quitting.
Smoking makes me more Trouble concentrating can be a short- effective in my work. term symptom of quitting, but smoking actually deprives your brain of oxygen.
I've already cut down Cutting down is a good first step, to a safe level. but there's a big difference in the benefits to you between smoking a little and not smoking at all. Besides, smokers who cut back often inhale more often and more deeply - negating many of the benefits of cutting back. After you've cut back to about seven cigarettes a day, it's time to set a quit date.
I smoke only safe, low-tar These cigarettes still contain harm- low-nicotine cigarettes. ful substances, and many smokers who use them inhale more often and more deeply to maintain their nicotine intake. Also, carbon monoxide intake often increases with a switch to low-tar cigarettes.
It's too hard to quit. Quitting and staying away from I don't have the willpower. cigarettes is hard, but it's not impossible. More than 3 million Americans quit every year. It's important for you to remember that many people have had to try more than once, and try more than one method, before they became ex-smokers, but they HAVE done it, and so can you.
I'm worried about gaining Most smokers who gain more than weight. 5-10 pounds are eating more. Gaining weight isn't inevitable - there are certain things you can do to help keep your weight stable. (See "Tips To Help You Avoid Weight Gain".)
I don't know what to do That's a common complaint among with my hands. ex-smokers. You can keep your hands busy in other ways - it's just a matter of getting used to the change, of not holding a cigarette. Try holding something else, such as a pencil, paper clip, or marble. Practice simply keeping your hands clasped together. If you're at home, think of all the things you wish you had time to do, make a list, and consult the list for alternatives to smoking whenever your hands feel restless.
Sometimes I have an This is a common feeling, especially almost irresistible urge within the first 1-3 weeks. The to have a cigarette. longer you're off cigarettes, the more your urges probably will come at times when you smoked before, such as when you're drinking coffee or alcohol or are at a cocktail party where other people are smoking. These are high-risk situations, and you can help yourself by avoiding them whenever possible. If you can't avoid them, you can try to visualize in advance how you'll handle the desire for a cigarette if it arises in those situations.
I blew it, I smoked a Smoking one, or even a few, cigarette. cigarettes doesn't mean you've "blown it." It does mean that you have to strengthen your determination to quit, and try again - harder. Don't forget that you got through several days, perhaps even weeks or months, without a cigarette. This shows that you don't need cigarettes and that you CAN be a successful quitter.
FOR FURTHER INFORMATION...
The National Cancer Institute operates a toll-free Cancer Information Service (CIS) with trained personnel to help you. Call 1-800-4-CANCER* to reach the CIS office serving your area, or write: Office of Cancer Communications, National Cancer Institute, National Institutes of Health, Building 31, Room 10A24, Bethesda, MD 20892.
The following organizations also can help you. Contact them to learn more about quitting for keeps.
American Cancer Society** 3340 Peachtree Road, NE Atlanta, GA 30026 (404)320-3333
The American Cancer Society (ACS) is a voluntary organization composed of 58 divisions and 3,100 local units. Through "The Great American Smokeout" in November, the annual Cancer Crusade in April, and numerous educational materials, ACS helps people learn about the health hazards of smoking and become successful ex-smokers.
American Heart Association** 7320 Greenville Avenue Dallas, TX 75231 (214)750-5300
The American Heart Association (AHA) is a voluntary organization with 130,000 members (physicians, scientists, and laypersons) in 55 state and regional groups. AHA produces a variety of publications and audio-visual materials about the effects of smoking on the heart. AHA also has developed a guidebook for incorporating a weight-control component into smoking cessation programs.
American Lung Association** 1740 Broadway New York, NY 10019 (212)245-8000
A voluntary organization of 7,500 members (physicians, nurses, and laypersons), the American Lung Association (ALA) conducts numerous public information programs about the health effects of smoking. ALA has 59 state and 85 local units. The organization actively supports legislation and information campaigns for non-smokers' rights and provides help for smokers who want to quit, for example, through "Freedom From Smoking," a self-help smoking cessation program.
Office on Smoking and Health U.S. Department of Health and Human Services 5600 Fishers Lane Park Building, Room 110 Rockville, MD 20857
The Office on Smoking and Health (OSH) is the Department of Health and Human Services' lead agency in smoking control. OSH has sponsored distribution of publications on smoking-related topics, such as free flyers on relapse after initial quitting, helping a friend or family member quit smoking, the health hazards of smoking, and the effects of parental smoking on teenagers.
*In Hawaii, on Oahu call 524-1234 (call collect from neighboring islands). Spanish-speaking staff members are available during daytime hours to callers from the following areas: California, Florida, Georgia, Illinois, New Jersey (area code 201), New York, and Texas.
**Consult your local telephone directory for listings of local chapters.
National Cancer Institute (NCI)
NIH Publication No. 89-1647 Revised April 1988 February 1989
*Adapted from "Clinical Opportunities for Smoking Intervention - A Guide for the Busy Physician", National Heart, Lung, and Blood Institute. NIH Pub. 86-2178, August 1986.
INTRODUCTION
This booklet guides you from thinking about stopping through actually doing it - from the day you quit to quitting for keeps. It gives tips on fighting temptation - and what to do if you give in - and on avoiding weight gain (a handy Snack Calorie Chart is included). By telling you what to expect, it can help you through the day-to-day process of becoming and remaining a nonsmoker.
In this booklet, you'll find a variety of tips and helpful hints on kicking your smoking habit. Take a few moments to look at each suggestion carefully. Pick those you feel comfortable with, and decide today that you're going to use them to quit. It may take a while to find the combination that's right for you, but you can quit for good, even if you've tried to quit before.
Many smokers have successfully given up cigarettes by replacing them with new habits, without quitting "cold turkey," planning a special program, or seeking professional help.
The following approaches include many of those most popular with ex-smokers. Remember that successful methods are as different as the people who use them. What may seem silly to others may be just what you need to quit - so don't be embarrassed to try something new. These methods can make your own personal efforts a little easier.
Pick the ideas that make sense to you. And then follow through - you'll have a much better chance of success.
PREPARING YOURSELF FOR QUITTING...
.Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.
.List all the reasons you want to quit. Every night before going to bed, repeat one of the reasons 10 times.
.Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting for a light, etc.
.Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
.Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.
KNOWING WHAT TO EXPECT...
.Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.
.Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.
.Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this booklet - to get you through this critical period successfully.
.Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it if it does happen. Remember that smoking is a habit, but a habit you can break.
.Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.
INVOLVING SOMEONE ELSE...
.Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)
.Ask your spouse or a friend to quit with you.
.Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit.
WAYS OF QUITTING...
Switch brands .Switch to a brand you find distasteful.
.Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine
Cut down the number of cigarettes you smoke
.Smoke only half of each cigarette.
.Each day, postpone lighting your first cigarette 1 hour.
.Decide you'll smoke only during odd or even hours of the day.
.Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
.Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
.Reach for a glass of juice instead of a cigarette for a "pick-me-up."
.Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.
Don't Smoke "Automatically"
.Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
.Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
.Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
.If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.
Make smoking inconvenient
.Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
.Stop carrying cigarettes with you at home and at work. Make them difficult to get to.
Make smoking unpleasant
.Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.
.Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.
JUST BEFORE QUITTING...
.Practice going without cigarettes.
.Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.
.Tell yourself you won't smoke today, and then don't.
.Clean your clothes to rid them of the cigarette smell, which can linger a long time.
ON THE DAY YOU QUIT...
.Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
.Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.
.Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
.Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.
.Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
.Buy yourself a treat or do something special to celebrate.
IMMEDIATELY AFTER QUITTING...
.Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.
.The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.
.Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).
.Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.
.Strike up a conversation instead of a match for a cigarette.
.If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.
.If you miss having something in your mouth, try toothpicks or a fake cigarette.
Avoid temptation
.Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
.If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.
.For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
.Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.
.If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.
.Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.
Find new habits
.Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.
.Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
.Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
.Stretch a lot.
.Get plenty of rest.
.Pay attention to your appearance. Look and feel sharp.
.Try to find time for the activities that are the most meaningful, satisfying, and important to you.
When you get the crazies
.Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
.Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
.Take a shower or bath if possible.
.Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
.Light incense or a candle instead of a cigarette.
.Never allow yourself to think that "one won't hurt" - it will.
About gaining weight
Many people who're considering quitting are very concerned about gaining weight. If you're concerned about gaining weight, keep these points in mind:
.Quitting doesn't mean you'll automatically gain weight. When people gain, most of the time it's because they eat more once they've quit.
.The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you're concerned about gaining weight, consider the following tips:
Tips to help you avoid weight gain... -Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.
-Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.
-Drink a glass of water before your meals.
-Weigh yourself weekly.
-Chew sugarless gum when you want sweet foods.
-Plan menus carefully, and count calories. Don't try to lose weight - just try to maintain your prequitting weight.
-Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
-Take time for daily exercise, or join an organized exercise group.
SNACK CALORIE CHART
SNACKS CALORIES*
BEVERAGES Carbonated (per 8-ounce glass) Cola-type 95 Fruit flavors (10-13% sugar) 115 Ginger ale 75
Fruit drinks (per 1/2 cup) Apricot nectar 70 Cranberry juice 80 Grape drink 70 Lemonade (frozen) 55
Fruit juices (per 1/2 cup) Apple juice, canned 60 Grape juice, bottled 80 Grapefruit juice, canned, unsweetened 50 Orange juice, canned, unsweetened 55 Pineapple juice, canned, unsweetened 70 Prune juice, canned 100
Vegetable juices (per 1/2 cup) Tomato juice 25 Vegetable juice cocktail 20
Coffee and tea Coffee, black 3-5 with 1 tsp. sugar 18-20 with 1 tsp. cream 13-15 Tea, plain 0-1 with 1 tsp. sugar 15-16
CANDY, CHIPS, AND PRETZELS Candy (per ounce) Hard candy 110 Jellybeans 105 Marshmallows 90 Gumdrops 100
Chips (per cup) Corn chips 230 Potato chips 115
Popcorn (air-popped, without butter) 25
Pretzels Dutch, 1 twisted 60 Stick, 5 regular 10
CHEESE (PER OUNCE) American, processed 105 Cottage, creamed 30 Cottage, low-fat (2%) 25 Swiss, natural 105
CRACKERS Butter, 2-inch diameter 15 Graham, 2 1/2 inches square, 2 55 Matzoh, 6-inch diameter 80 Rye 45 Saltine 50
FRUITS (RAW) Apple, 1 medium 80 Apricots, fresh, 3 medium 50 Apricots, dried, 5 halves 40 Banana, 1 medium 105 Blackberries, 1/2 cup 35 Blueberries, 1/2 cup 40 Cantaloupe, 1/4 melon 50 Cherries, 10 50 Dates, dried, 3 70 Fig, dried, 1 medium 50 Grapefruit, 1/2 40 Grapes, 20 30 Orange, 1 medium 60 Peach, 1 medium 35 Pear, 1 medium 100 Pineapple, 1/2 cup 40 Prunes, dried, 3 60 Raisins, 1/4 cup 110 Strawberries, 1 cup 45 Watermelon, 1 cup 50
NUTS (PER 2 TABLESPOONS) Almonds 105 Brazil nuts 115 Cashews 100 Peanuts 105 Pecans, halves 95
VEGETABLES (RAW) Carrots, 7 1/2 X 1 1/8 inch 30 Carrots, 1/2 cup grated 25 Celery, 5-inch stalks, 3 10 Pickle, 1 15-20
*Data from published sources. References are available upon request.
WHAT HAPPENS AFTER YOU QUIT SMOKING...
Immediate rewards
Within 12 hours after you have your last cigarette, your body will begin to heal itself. The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke.
Within a few days, you'll probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You'll breathe easier, and your smoker's hack will begin to disappear, although you may notice that you still cough for a while. And you'll be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking.
Immediate effects
As your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's important to understand that healing is a process - it begins immediately, but it continues over time. These "withdrawal pangs" are really symptoms of the RECOVERY process (see "Withdrawal Symptoms and Activities That Might Help).
Immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you're coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days.
It's important to understand that the unpleasant after-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You've significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer - not just lung cancer. (Cigarette smoking is responsible every year for approximately 130,000 deaths from cancer, 170,000 deaths from heart disease, and 50,000 deaths from lung disease.)
WITHDRAWAL SYMPTOMS AND ACTIVITIES THAT MIGHT HELP* SYMPTOM ACTIVITY
Dry mouth; sore throat, Sip ice-cold water or fruit juice, or gums, or tongue chew gum
Headaches Take a warm bath or shower. Try relaxation or meditation techniques.
Trouble sleeping Don't drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.
Irregularity Add roughage to your diet, such as raw fruit, vegetables, and whole- grain cereals. Drink 6-8 glasses of water a day.
Fatigue Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a couple of weeks.
Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks (see Snack Calorie Chart).
Tenseness, irritability Take a walk, soak in a hot tub, try relaxation or meditation techniques.
Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy.
*Adapted from "Quitting Times: A Magazine for Women Who Smoke," funded by the Pennsylvania Department of Health; prepared by Fox Chase Cancer Center, Philadelphia.
QUITTING FOR KEEPS...
Congratulations
Now you're ready to develop a new habit - not smoking. Like any other habit, it takes time to become a part of you; unlike most other habits, though, not smoking will take some conscious effort and practice. This section of the booklet can be a big help. You'll find many techniques to use for developing the nonsmoking habit and holding on to it.
By reading this section of the booklet carefully and reviewing it often, you'll become more aware of the places and situations that prompt the desire for a cigarette. You'll also learn about many nonsmoking ways to deal with the urge to smoke. These are called coping skills. Finally, you'll learn what to do in case you do slip and give in to that urge.
Keep your guard up
The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourself - even though you've made a commitment not to smoke, you WILL sometimes be tempted. But instead of giving in to the urge, you can use it as a learning experience.
First, remind yourself that you've QUIT and you're a NONsmoker. Then, look closely at your urge to smoke and ask yourself:
.Where was I when I got the urge? .What was I doing at the time? .Whom was I with? .What was I thinking?
The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope with them - without smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to identify what triggered your slip, strengthen your commitment to quitting, and try again.
Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger an urge to smoke, and add any others you can think of:
.Working under pressure .Feeling blue .Talking on the telephone .Having a drink .Watching television .Driving your car .Finishing a meal .Playing cards .Drinking coffee .Watching someone else smoke
If you're like many new nonsmokers, the most difficult place to resist the urge to smoke is the most familiar: home. The activities most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a smoker is present.
How to dampen that urge
There are seven major coping skills to help you fight the urge to smoke. These tips are designed for you, the new nonsmoker, to help you nurture the nonsmoking habit.
1. Think about why you quit - Go back to your list of reasons for quitting. Look at this list several times a day - especially when you're hit with an urge to smoke. The best reasons you could have for quitting are very personally yours, and these are also your best reasons for staying a nonsmoker.
2. Know when you're rationalizing - It's easy to rationalize yourself back into smoking (see "Common Rationalizations"). Don't talk yourself into smoking again. A new nonsmoker in a tense situation may think, "I'll just have one cigarette to calm myself down." If thoughts like this pop into your head, stop and think again! You know better ways to relax - nonsmokers' ways, such as taking a walk or doing breathing exercises.
Concern about gaining weight may also lead to rationalizations. Learn to counter thoughts such as "I'd rather be thin, even if it means smoking." Remember that a slight weight gain is not likely to endanger your health as much as smoking would (cigarette smokers have about a 70-percent higher rate of premature death than nonsmokers). And review the list of healthy, low-calorie snacks that you used when quitting.
3. Anticipate triggers and prepare to avoid them - By now you know which situations, people, and feelings are likely to tempt you to smoke. Be prepared to meet these triggers head on and counteract them. Keep using the skills that helped you cope in cutting down and quitting:
.Keep your hands busy - doodle, knit, type a letter. .Avoid people who smoke; spend more time with nonsmoking friends.
.Find activities that make smoking difficult (gardening, washing the car, taking a shower). Exercise to help knock out that urge; it will help you to feel and look good as well.
.Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick.
.Avoid places where smoking is permitted. Sit in the nonsmoking section in restaurants, trains, and planes.
.Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks at a party. Better yet, have a glass of juice, soda, or mineral water with a celery stick to nibble on.
4. Reward yourself for not smoking - Congratulations are in order each time you get through the day without smoking. After a week, give yourself a pat on the back and a reward of some kind. Buy a new record or treat yourself to a movie or concert. No matter how you do it, make sure you reward yourself in some way. It helps to remind yourself that what you're doing is important.
5. Use positive thoughts - If self-defeating thoughts start to creep in, remind yourself again that you're a nonsmoker, that you don't want to smoke, and that you have good reasons for it. Putting yourself down and trying to hold out through willpower alone are not effective coping techniques. Mobilize the power of positive thinking!
6. Use relaxation techniques - Breathing exercises help to reduce tension. Instead of having a cigarette, take a long deep breath, count to 10, and release it. Repeat this five times. See how much more relaxed you feel?
7. Get social support - The commitment to remain a nonsmoker can be made easier by talking about it with friends and relatives. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell the people close to you that you might be tense for a while, so they know what to expect. They'll be sympathetic when you have an urge to smoke and can be counted on to help you resist it. Remember to call on your friends when you're lonely or you feel an urge to smoke. A buddy system is a great technique.
Not smoking is habit-forming
Good for you! You've made a commitment not to smoke, and by using this booklet, you know what to do if you're tempted to forget that commitment. It's difficult to stay a nonsmoker once you've had a cigarette, so do everything possible to avoid it.
If you follow the advice in this booklet and use at least one coping skill whenever you have an urge to smoke, you will have quit for keeps!
Relapse: If you do smoke again
If you do smoke again - and many successful ex-smokers relapse at least once before they quit for good - here's what to do:
.Recognize that you've had a slip. A slip means you've had a SMALL setback and smoked a cigarette or two. But your first cigarette or two didn't make you a smoker to start with, and a small setback doesn't make you a smoker again.
.Don't be too hard on yourself. One slip doesn't mean you're a failure or that you can't be a nonsmoker, but it's important to get yourself back on the nonsmoking track IMMEDIATELY.
.Identify the trigger: Exactly what was it that prompted you to smoke? Be aware of the trigger and decide NOW about how you'll cope with it when it comes up again.
.Know and use the coping skills described above. People who know at least one coping skill are more likely to remain nonsmokers than those who don't know any.
.Sign a contract with yourself to remain a nonsmoker.
.If you think you need professional help, see your doctor. He or she can provide extra motivation for you to stop smoking. Your doctor also may prescribe nicotine gum as an alternative source of nicotine while you break the habit of smoking.
MARKING PROGRESS...
.Each month, on the anniversary of your quit date, plan a special celebration.
.Periodically, write down new reasons you're glad you quit, and post these reasons where you'll be sure to see them.
.Make a calendar for the first 90 days. Cross off each day and indicate the money you saved by not smoking.
.Set other, intermediate target dates, and do something special with the money you've saved.
COMMON RATIONALIZATIONS*
Rationalization Response
I'm under a lot of stress, Your body's used to nicotine, so you and smoking relaxes me. naturally feel more relaxed when you give your body a substance it's come to depend on. But nicotine really is a stimulant - it raises your heart rate, blood pressure, and adrenaline level. Most ex-smokers feel much less nervous just a few weeks after quitting.
Smoking makes me more Trouble concentrating can be a short- effective in my work. term symptom of quitting, but smoking actually deprives your brain of oxygen.
I've already cut down Cutting down is a good first step, to a safe level. but there's a big difference in the benefits to you between smoking a little and not smoking at all. Besides, smokers who cut back often inhale more often and more deeply - negating many of the benefits of cutting back. After you've cut back to about seven cigarettes a day, it's time to set a quit date.
I smoke only safe, low-tar These cigarettes still contain harm- low-nicotine cigarettes. ful substances, and many smokers who use them inhale more often and more deeply to maintain their nicotine intake. Also, carbon monoxide intake often increases with a switch to low-tar cigarettes.
It's too hard to quit. Quitting and staying away from I don't have the willpower. cigarettes is hard, but it's not impossible. More than 3 million Americans quit every year. It's important for you to remember that many people have had to try more than once, and try more than one method, before they became ex-smokers, but they HAVE done it, and so can you.
I'm worried about gaining Most smokers who gain more than weight. 5-10 pounds are eating more. Gaining weight isn't inevitable - there are certain things you can do to help keep your weight stable. (See "Tips To Help You Avoid Weight Gain".)
I don't know what to do That's a common complaint among with my hands. ex-smokers. You can keep your hands busy in other ways - it's just a matter of getting used to the change, of not holding a cigarette. Try holding something else, such as a pencil, paper clip, or marble. Practice simply keeping your hands clasped together. If you're at home, think of all the things you wish you had time to do, make a list, and consult the list for alternatives to smoking whenever your hands feel restless.
Sometimes I have an This is a common feeling, especially almost irresistible urge within the first 1-3 weeks. The to have a cigarette. longer you're off cigarettes, the more your urges probably will come at times when you smoked before, such as when you're drinking coffee or alcohol or are at a cocktail party where other people are smoking. These are high-risk situations, and you can help yourself by avoiding them whenever possible. If you can't avoid them, you can try to visualize in advance how you'll handle the desire for a cigarette if it arises in those situations.
I blew it, I smoked a Smoking one, or even a few, cigarette. cigarettes doesn't mean you've "blown it." It does mean that you have to strengthen your determination to quit, and try again - harder. Don't forget that you got through several days, perhaps even weeks or months, without a cigarette. This shows that you don't need cigarettes and that you CAN be a successful quitter.
FOR FURTHER INFORMATION...
The National Cancer Institute operates a toll-free Cancer Information Service (CIS) with trained personnel to help you. Call 1-800-4-CANCER* to reach the CIS office serving your area, or write: Office of Cancer Communications, National Cancer Institute, National Institutes of Health, Building 31, Room 10A24, Bethesda, MD 20892.
The following organizations also can help you. Contact them to learn more about quitting for keeps.
American Cancer Society** 3340 Peachtree Road, NE Atlanta, GA 30026 (404)320-3333
The American Cancer Society (ACS) is a voluntary organization composed of 58 divisions and 3,100 local units. Through "The Great American Smokeout" in November, the annual Cancer Crusade in April, and numerous educational materials, ACS helps people learn about the health hazards of smoking and become successful ex-smokers.
American Heart Association** 7320 Greenville Avenue Dallas, TX 75231 (214)750-5300
The American Heart Association (AHA) is a voluntary organization with 130,000 members (physicians, scientists, and laypersons) in 55 state and regional groups. AHA produces a variety of publications and audio-visual materials about the effects of smoking on the heart. AHA also has developed a guidebook for incorporating a weight-control component into smoking cessation programs.
American Lung Association** 1740 Broadway New York, NY 10019 (212)245-8000
A voluntary organization of 7,500 members (physicians, nurses, and laypersons), the American Lung Association (ALA) conducts numerous public information programs about the health effects of smoking. ALA has 59 state and 85 local units. The organization actively supports legislation and information campaigns for non-smokers' rights and provides help for smokers who want to quit, for example, through "Freedom From Smoking," a self-help smoking cessation program.
Office on Smoking and Health U.S. Department of Health and Human Services 5600 Fishers Lane Park Building, Room 110 Rockville, MD 20857
The Office on Smoking and Health (OSH) is the Department of Health and Human Services' lead agency in smoking control. OSH has sponsored distribution of publications on smoking-related topics, such as free flyers on relapse after initial quitting, helping a friend or family member quit smoking, the health hazards of smoking, and the effects of parental smoking on teenagers.
*In Hawaii, on Oahu call 524-1234 (call collect from neighboring islands). Spanish-speaking staff members are available during daytime hours to callers from the following areas: California, Florida, Georgia, Illinois, New Jersey (area code 201), New York, and Texas.
**Consult your local telephone directory for listings of local chapters.
National Cancer Institute (NCI)
NIH Publication No. 89-1647 Revised April 1988 February 1989
*Adapted from "Clinical Opportunities for Smoking Intervention - A Guide for the Busy Physician", National Heart, Lung, and Blood Institute. NIH Pub. 86-2178, August 1986.
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Our Directory of Contents
Quit smoking naturally with an Excellent Program we fully endorse as the best and most effective hypnosis program available - The Non-Smokers Edge
Be sure to take the time to have a look at our Lung Section featuring some outstanding photographs, pictures and x-rays of Healthy and Diseased Lungs
Our website contains over 300 pages of outstanding information including our comprehensive list of Withdrawal Symptoms you may be experiencing if you have recently quit smoking as well as the immediate Benefits of Quitting Smoking. Also check out our newest section on Gaining Weight and Quitting Smoking. Our website is updated weekly with fresh content and information. Be sure to participate and read comments from others in The Straw That Broke the Camels Back as well as How and Why You Quit Smoking. Please send us your comments and we will be pleased to add them to these interactive areas of our website.
Our Directory of Contents
10 Overlooked Reasons to Quit Smoking
10 Overlooked Reasons to Quit Smoking
If you need more incentive to quit smoking, here are some reasons that you may not know about.
By Charlene Laino
WebMD Feature Reviewed By Brunilda Nazario, MD
You know smoking causes lung cancer, emphysema, and heart disease, but you're still lighting up. To help you get on the wagon this new year, we've compiled a list of little known ways your life can go up in smoke if you don't kick the habit.
From an increased risk of blindness to a faster decline in mental function, here are 10 compelling -- and often surprising -- reasons to stick to your resolution in 2005. And so you don't have to go it alone, we've also put together a step-by-step guide on how to use WebMD Resources to get started. No butts about it!
Alzheimer's Disease: Smoking Speeds Up Mental Decline
โรคอัลไซเมอร์ สมองเสื่อม : การสูบบุหรี่จะเร่งให้อาการของผู้ป่วยเร็วและมากขึ้น
In the elderly years, the rate of mental decline is up to five times faster in smokers than in nonsmokers, according to a study of 9,200 men and women over age 65.
Participants took standardized tests used to detect mental impairment when they entered the study and again two years later. Higher rates of mental decline were found in men and women -- and in persons with or without a family history of dementia or Alzheimer's disease, the researchers reported in the March issue of the journal Neurology.
Smoking likely puts into effect a vicious cycle of artery damage, clotting and increased risk of stroke, causing mental decline, writes researcher A. Ott, MD, a medical microbiologist with Erasmus University Medical Centre in the Netherlands.
The bottom line: The study provides substantial evidence that chronic tobacco use is harmful to the brain and speeds up onset of Alzheimer's disease, Ott says.
Lupus: Smoking Raises Risk of Autoimmune Disease
โรค เอส แอล อี โรคแพ้ภูมอคุ้มกันตนเอง การสูบบุหรี่จะทำให้เสี่ยงต่ออาการมากขึ้น
Smoking cigarettes raises the risk of developing lupus -- but quitting cuts that risk, an analysis of nine studies shows.
Systemic lupus erythematosus -- known as lupus -- is a chronic autoimmune disease that can cause inflammation, pain, and tissue damage throughout the body. Although some people with lupus have mild symptoms, it can become quite severe.
For the analysis, Harvard researchers reviewed studies that examined the relationship between cigarette smoking and lupus. Among current smokers, there was "a small but significant increased risk" for the development of lupus, they report. Former smokers did not have this increased risk, according to the study, which appeared in the March issue of Arthritis & Rheumatism.
SIDS: Maternal Smoking Doubles Risk
อาการทารกเสียชีวิตอย่างเฉียบพลัน บุหรี่เพิ่มโอกาสในการเกิดมากขึ้น
Smoking increases the risk of sudden infant death syndrome, or SIDS, a European analysis shows.
The researchers compared 745 SIDS cases with more than 2,400 live babies for comparison and concluded that just under half of all deaths were attributable to infants sleeping on their stomachs or sides. Roughly 16% of SIDS deaths were linked to bed sharing, but for unknown reasons, bed sharing was particularly risky when the mother smoked. The risk was very small when mothers did not smoke during pregnancy, the researchers say.
Maternal smoking alone was associated with a doubling in SIDS risk. The risk was 17 times greater, however, for babies who bed shared and had mothers who smoked. The findings are reported in the Jan. 17 issue of The Lancet.
"The safest thing to do is to put the baby to bed on his back with no bedcovers in the same room with parents who don't smoke," London School of Hygiene and Tropical Medicine epidemiologist Robert G. Carpenter, PhD, tells WebMD.
Colic: Smoking Makes Babies Irritable, Too
ปวดท้องโคลิคในทารก เด็กทารกแรกเกิดสัมผัสบุหรี่เพิ่มโอกาสร้องแบบโคลิคในเด็ก
Exposure to tobacco smoke may increase babies' risk of colic, according to a review of more than 30 studies on the topic.
Colic often starts a few weeks after birth, peaking at about 5 to 8 weeks of age. It usually goes away by 4 months of age. Babies' symptoms include irritability, inconsolable crying, red face, clenched fists, drawn-up legs, and screaming.
Colic affects an estimated 5%-28% of babies born in Western countries. Its causes have been attributed to everything from exposure to cow's milk proteins to feeding difficulties to maternal depression or anxiety.
Tobacco smoke appears to raise levels of a gut hormone called motilin in the blood and intestines. Motilin increases the contractions of the stomach and intestines, increasing the movement of food through the gut. "Higher-than-average motilin levels are linked to elevated risks of infantile colic," the researchers write in the October issue of the journal Pediatrics.
An Increased Risk of Impotence
สำหรับบุหรุษเพิ่มโอกาสหย่อนสมรรถภาพทางเพศเพิ่มขึ้น
Guys concerned about their performance in the bedroom should stop lighting up, suggests a study that linked smoking to a man's ability to get an erection. The study of nearly 5,000 Chinese men showed that men who smoked more than a pack a day were 60% more likely to suffer erectile dysfunction, compared with men who never smoked cigarettes.
Overall, 15% of past and present smokers had experienced erectile dysfunction, more commonly known as impotence. Among men who had never smoked, 12% had erection problems, according to the study, presented last year at the American Heart Association's annual Conference on Cardiovascular Disease Epidemiology and Prevention in Miami.
Blindness: Smoking Raises Risk of Age-Related Macular Degeneration
ควันบุหรี่เพิ่มโอกาสทำให้เกิดปัญหาเกี่ยวกับสายตา การเสื่อมของตา ไปจนถึงตาบอด
Smokers are four times more likely to become blind because of age-related macular degeneration than those who have never smoked. But quitting can lower that risk, other research shows.
Age-related macular degeneration is a severe and progressive condition that results in loss of central vision. It results in blindness because of the inability to use the part of the retina that allows for 'straight-ahead' activities such as reading, sewing, and even driving a vehicle. While all the risk factors are not fully understood, research has pointed to smoking as one major and modifiable cause.
"More than a quarter of all cases of age-related macular degeneration with blindness or visual impairment are attributable to current or past exposure to smoking," Simon P. Kelly, MD, an ophthalmic surgeon with Bolton Hospitals in the U.K, wrote in the March 4, 2004 issue of the BMJ. He came to his conclusion after reviewing three studies involving 12,470 patients.
But other studies show that former smokers have an only slightly increased risk of age-related macular degeneration, compared with never smokers, he writes.
Rheumatoid Arthritis: Genetically Vulnerable Smokers Increase Their Risk Even More
ผู้สูบบุหรี่เพิ่มโอกาสในการเกิดโรคข้อรูมาตอยด์ โอกาสกำเริบของอาการมากขึ้น
People whose genes make them more susceptible to developing rheumatoid arthritis are even more likely to get the disease if they smoke, say Swedish researchers.
In fact, certain genetically vulnerable smokers can be nearly 16 times more likely to develop the disease than nonsmokers without the same genetic profile, according to the study in the October issue of the journal Arthritis & Rheumatism.
Swedish researchers asked participants about their smoking habits and screened their blood for a gene-encoding protein sequence called the shared epitope (SE), which is the major genetic risk factor currently linked to rheumatoid arthritis. Compared with people who had never smoked and lacked SE genes, current smokers with SE genes were 7.5 times more likely to have rheumatoid arthritis.
Smokers with double SE genes were almost 16 times more likely to have rheumatoid arthritis, while smokers without SE genes were only 2.4 times more likely to be affected.
Snoring: Even Living With a Smoker Raises Risk
ผู้สูบบุหรี่เพิ่มโอกาสในการนอนกรนมากขึ้น
Smoking - or living with a smoker -- can cause snoring, according to a study of more than 15,000 men and women.
Habitual snoring, defined as loud and disturbing snoring at least three nights per week, affected 24% of smokers, 20% of ex-smokers, and almost 14% of people who had never smoked. The more people smoked, the more frequently they snored, the researchers reported in the October issue of the American Journal of Respiratory and Critical Care Medicine.
Even nonsmokers were more likely to snore if they were exposed to secondhand smoke in their homes. Almost 20% of these nonsmokers snored, compared with nearly 13% who had never been exposed to secondhand smoke at home.
Acid Reflux: Heavy Smoking Linked to Heartburn
ผู้สูบบุหรี่มีโอกาสเกิดอาการกรดน้ำย่อยไหลย้อน ทำให้เกิอาการแสบร้อนของหน้าอก
People who smoke for more than 20 years are 70% more likely to have acid reflux disease than nonsmokers, researchers reported in the November issue of the journal Gut.
Roughly one in five people suffer from heartburn or acid reflux, known medically as gastroesophageal reflux disease or GERD.
The researchers based their findings on two major public health surveys conducted in Norway in the 1980s and 1990s. Just more than 3,100 people who complained of having heartburn and 40,000 people without reflux symptoms answered questions about lifestyle factors including diet, exercise, alcohol consumption, and tobacco use.
Breast Cancer: Active Smoking Plays Bigger Role Than Thought
สำหรับผู้หญิงที่สูบบุหรี่เพิ่มโอกาสในการเกิดมะเร็งทรวงอกเพิ่มขึ้น
Other research out in 2004 shows that active smoking may play a much larger role in increasing breast cancer risk than previously thought.
In the study, published in the Jan. 7 issue of the Journal of the National Cancer Institute, researchers looked at breast cancer risk among 116,544 women in the California Teachers Study who reported their smoking status. Between 1996 and 2000, 2,000 of the women developed breast cancer.
The prevalence of breast cancer among current smokers was 30% higher than the women who had never smoked -- regardless of whether the nonsmokers had been exposed to secondhand or passive smoke.
Those at greatest risk: Women who started smoking before age 20, who began smoking at least five years before their first full-term pregnancy, and who had smoked for longer periods of time or smoked 20 or more cigarettes per day.
And There's More ...
If those top 10 reasons weren't enough to motivate you to quit smoking, keep this in mind:
Smoking is linked to certain colon cancers.
Smoking may increase the risk of depression in young people,
Some studies have linked smoking to thyroid disease.
If you're finally convinced you should quit, you can start right now
Quit Smoking Today !
If you need more incentive to quit smoking, here are some reasons that you may not know about.
By Charlene Laino
WebMD Feature Reviewed By Brunilda Nazario, MD
You know smoking causes lung cancer, emphysema, and heart disease, but you're still lighting up. To help you get on the wagon this new year, we've compiled a list of little known ways your life can go up in smoke if you don't kick the habit.
From an increased risk of blindness to a faster decline in mental function, here are 10 compelling -- and often surprising -- reasons to stick to your resolution in 2005. And so you don't have to go it alone, we've also put together a step-by-step guide on how to use WebMD Resources to get started. No butts about it!
Alzheimer's Disease: Smoking Speeds Up Mental Decline
โรคอัลไซเมอร์ สมองเสื่อม : การสูบบุหรี่จะเร่งให้อาการของผู้ป่วยเร็วและมากขึ้น
In the elderly years, the rate of mental decline is up to five times faster in smokers than in nonsmokers, according to a study of 9,200 men and women over age 65.
Participants took standardized tests used to detect mental impairment when they entered the study and again two years later. Higher rates of mental decline were found in men and women -- and in persons with or without a family history of dementia or Alzheimer's disease, the researchers reported in the March issue of the journal Neurology.
Smoking likely puts into effect a vicious cycle of artery damage, clotting and increased risk of stroke, causing mental decline, writes researcher A. Ott, MD, a medical microbiologist with Erasmus University Medical Centre in the Netherlands.
The bottom line: The study provides substantial evidence that chronic tobacco use is harmful to the brain and speeds up onset of Alzheimer's disease, Ott says.
Lupus: Smoking Raises Risk of Autoimmune Disease
โรค เอส แอล อี โรคแพ้ภูมอคุ้มกันตนเอง การสูบบุหรี่จะทำให้เสี่ยงต่ออาการมากขึ้น
Smoking cigarettes raises the risk of developing lupus -- but quitting cuts that risk, an analysis of nine studies shows.
Systemic lupus erythematosus -- known as lupus -- is a chronic autoimmune disease that can cause inflammation, pain, and tissue damage throughout the body. Although some people with lupus have mild symptoms, it can become quite severe.
For the analysis, Harvard researchers reviewed studies that examined the relationship between cigarette smoking and lupus. Among current smokers, there was "a small but significant increased risk" for the development of lupus, they report. Former smokers did not have this increased risk, according to the study, which appeared in the March issue of Arthritis & Rheumatism.
SIDS: Maternal Smoking Doubles Risk
อาการทารกเสียชีวิตอย่างเฉียบพลัน บุหรี่เพิ่มโอกาสในการเกิดมากขึ้น
Smoking increases the risk of sudden infant death syndrome, or SIDS, a European analysis shows.
The researchers compared 745 SIDS cases with more than 2,400 live babies for comparison and concluded that just under half of all deaths were attributable to infants sleeping on their stomachs or sides. Roughly 16% of SIDS deaths were linked to bed sharing, but for unknown reasons, bed sharing was particularly risky when the mother smoked. The risk was very small when mothers did not smoke during pregnancy, the researchers say.
Maternal smoking alone was associated with a doubling in SIDS risk. The risk was 17 times greater, however, for babies who bed shared and had mothers who smoked. The findings are reported in the Jan. 17 issue of The Lancet.
"The safest thing to do is to put the baby to bed on his back with no bedcovers in the same room with parents who don't smoke," London School of Hygiene and Tropical Medicine epidemiologist Robert G. Carpenter, PhD, tells WebMD.
Colic: Smoking Makes Babies Irritable, Too
ปวดท้องโคลิคในทารก เด็กทารกแรกเกิดสัมผัสบุหรี่เพิ่มโอกาสร้องแบบโคลิคในเด็ก
Exposure to tobacco smoke may increase babies' risk of colic, according to a review of more than 30 studies on the topic.
Colic often starts a few weeks after birth, peaking at about 5 to 8 weeks of age. It usually goes away by 4 months of age. Babies' symptoms include irritability, inconsolable crying, red face, clenched fists, drawn-up legs, and screaming.
Colic affects an estimated 5%-28% of babies born in Western countries. Its causes have been attributed to everything from exposure to cow's milk proteins to feeding difficulties to maternal depression or anxiety.
Tobacco smoke appears to raise levels of a gut hormone called motilin in the blood and intestines. Motilin increases the contractions of the stomach and intestines, increasing the movement of food through the gut. "Higher-than-average motilin levels are linked to elevated risks of infantile colic," the researchers write in the October issue of the journal Pediatrics.
An Increased Risk of Impotence
สำหรับบุหรุษเพิ่มโอกาสหย่อนสมรรถภาพทางเพศเพิ่มขึ้น
Guys concerned about their performance in the bedroom should stop lighting up, suggests a study that linked smoking to a man's ability to get an erection. The study of nearly 5,000 Chinese men showed that men who smoked more than a pack a day were 60% more likely to suffer erectile dysfunction, compared with men who never smoked cigarettes.
Overall, 15% of past and present smokers had experienced erectile dysfunction, more commonly known as impotence. Among men who had never smoked, 12% had erection problems, according to the study, presented last year at the American Heart Association's annual Conference on Cardiovascular Disease Epidemiology and Prevention in Miami.
Blindness: Smoking Raises Risk of Age-Related Macular Degeneration
ควันบุหรี่เพิ่มโอกาสทำให้เกิดปัญหาเกี่ยวกับสายตา การเสื่อมของตา ไปจนถึงตาบอด
Smokers are four times more likely to become blind because of age-related macular degeneration than those who have never smoked. But quitting can lower that risk, other research shows.
Age-related macular degeneration is a severe and progressive condition that results in loss of central vision. It results in blindness because of the inability to use the part of the retina that allows for 'straight-ahead' activities such as reading, sewing, and even driving a vehicle. While all the risk factors are not fully understood, research has pointed to smoking as one major and modifiable cause.
"More than a quarter of all cases of age-related macular degeneration with blindness or visual impairment are attributable to current or past exposure to smoking," Simon P. Kelly, MD, an ophthalmic surgeon with Bolton Hospitals in the U.K, wrote in the March 4, 2004 issue of the BMJ. He came to his conclusion after reviewing three studies involving 12,470 patients.
But other studies show that former smokers have an only slightly increased risk of age-related macular degeneration, compared with never smokers, he writes.
Rheumatoid Arthritis: Genetically Vulnerable Smokers Increase Their Risk Even More
ผู้สูบบุหรี่เพิ่มโอกาสในการเกิดโรคข้อรูมาตอยด์ โอกาสกำเริบของอาการมากขึ้น
People whose genes make them more susceptible to developing rheumatoid arthritis are even more likely to get the disease if they smoke, say Swedish researchers.
In fact, certain genetically vulnerable smokers can be nearly 16 times more likely to develop the disease than nonsmokers without the same genetic profile, according to the study in the October issue of the journal Arthritis & Rheumatism.
Swedish researchers asked participants about their smoking habits and screened their blood for a gene-encoding protein sequence called the shared epitope (SE), which is the major genetic risk factor currently linked to rheumatoid arthritis. Compared with people who had never smoked and lacked SE genes, current smokers with SE genes were 7.5 times more likely to have rheumatoid arthritis.
Smokers with double SE genes were almost 16 times more likely to have rheumatoid arthritis, while smokers without SE genes were only 2.4 times more likely to be affected.
Snoring: Even Living With a Smoker Raises Risk
ผู้สูบบุหรี่เพิ่มโอกาสในการนอนกรนมากขึ้น
Smoking - or living with a smoker -- can cause snoring, according to a study of more than 15,000 men and women.
Habitual snoring, defined as loud and disturbing snoring at least three nights per week, affected 24% of smokers, 20% of ex-smokers, and almost 14% of people who had never smoked. The more people smoked, the more frequently they snored, the researchers reported in the October issue of the American Journal of Respiratory and Critical Care Medicine.
Even nonsmokers were more likely to snore if they were exposed to secondhand smoke in their homes. Almost 20% of these nonsmokers snored, compared with nearly 13% who had never been exposed to secondhand smoke at home.
Acid Reflux: Heavy Smoking Linked to Heartburn
ผู้สูบบุหรี่มีโอกาสเกิดอาการกรดน้ำย่อยไหลย้อน ทำให้เกิอาการแสบร้อนของหน้าอก
People who smoke for more than 20 years are 70% more likely to have acid reflux disease than nonsmokers, researchers reported in the November issue of the journal Gut.
Roughly one in five people suffer from heartburn or acid reflux, known medically as gastroesophageal reflux disease or GERD.
The researchers based their findings on two major public health surveys conducted in Norway in the 1980s and 1990s. Just more than 3,100 people who complained of having heartburn and 40,000 people without reflux symptoms answered questions about lifestyle factors including diet, exercise, alcohol consumption, and tobacco use.
Breast Cancer: Active Smoking Plays Bigger Role Than Thought
สำหรับผู้หญิงที่สูบบุหรี่เพิ่มโอกาสในการเกิดมะเร็งทรวงอกเพิ่มขึ้น
Other research out in 2004 shows that active smoking may play a much larger role in increasing breast cancer risk than previously thought.
In the study, published in the Jan. 7 issue of the Journal of the National Cancer Institute, researchers looked at breast cancer risk among 116,544 women in the California Teachers Study who reported their smoking status. Between 1996 and 2000, 2,000 of the women developed breast cancer.
The prevalence of breast cancer among current smokers was 30% higher than the women who had never smoked -- regardless of whether the nonsmokers had been exposed to secondhand or passive smoke.
Those at greatest risk: Women who started smoking before age 20, who began smoking at least five years before their first full-term pregnancy, and who had smoked for longer periods of time or smoked 20 or more cigarettes per day.
And There's More ...
If those top 10 reasons weren't enough to motivate you to quit smoking, keep this in mind:
Smoking is linked to certain colon cancers.
Smoking may increase the risk of depression in young people,
Some studies have linked smoking to thyroid disease.
If you're finally convinced you should quit, you can start right now
Quit Smoking Today !
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