Quitting Smoking

Quitting smoking is one of the most important things you can do for your own health and the health of those around you. Smoking is a risk factor for many health problems, including heart disease, stroke, and cancer. Children who are exposed to cigarette smoke in the home have more ear infections and are more prone to other health problems. When you quit smoking, it doesn't take long for your body to start to heal and reduce your risk of health problems.

Your risk of heart disease goes down almost immediately and after 10 years is close to that of a nonsmoker.

Your lungs begin to heal, and after 10 to 15 years your risk of lung cancer is almost as low as that of a nonsmoker.

It isn't easy to stop smoking. No single method works for everyone -- some people can quit "cold turkey," and others succeed by gradually cutting down over several months. No matter which method you choose, the following tips will help you get started.

Tips for Quitting

Preparation

Decide how and when you will quit. About half of ex-smokers quit "cold turkey"; the other half cut down gradually.

Figure out why you smoke. Do you smoke to pep yourself up? To relax? Do you like the ritual of smoking? Does smoking help you deal with anger or negative feelings? Do you smoke out of habit, often without realizing you're doing it?

Find a healthy alternative that accomplishes what smoking does for you. For example, if you like to have something to do with your hands, pick up something else: coins, worry beads, pen or pencil. If you like to have something in your mouth, substitute sugarless gum or minted toothpicks.

List your reasons for quitting: for your own and your family's health, to save money, to prevent wrinkles, or whatever. Keep reminding yourself of your goal.

Plan a healthful reward for yourself when you have stopped smoking. Take the money you save by not buying cigarettes and spend it on yourself.

Plan things to do for when you get the urge to smoke. Urges don't last long--take a walk, brush your teeth, have a mint, or chew gum.

Choose a reliable smoking cessation program. Good programs have at least a 20 percent success rate after one year; great programs, 50 percent. Higher numbers may be too good to be true.

Set a quit date and stick to it. Try to choose a time that will be busy but not stressful.
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Notes:

The Nicotine Patch

The nicotine patch is an adhesive patch that releases nicotine into the bloodstream through the skin. Used together with a smoking cessation program, it may help some smokers gradually withdraw from nicotine addiction by supplying
smaller and smaller amounts of nicotine.

First try to stop smoking without the patch. Many people succeed without it.

The patch is most useful for people who have had serious withdrawal symptoms (headaches, anxiety, depression, difficulty concentrating, insomnia) when they try to quit smoking. Generally, it is prescribed only to those who smoke more than a pack a day.

Using the patch alone is not always successful. By combining the patch with a good smoking cessation program, your chances of success can be greatly increased.

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Action

• Know what to expect. The worst will be over in just a few days, but physical withdrawal symptoms may last one to three weeks. After that, it is all psychological. SeeFitness and Relaxation for relaxation tips.


• Remove all reminders of smoking from your surroundings. Do things that are incompatible with smoking, like bicycling or going to a movie.


• For the first few weeks, avoid situations and settings that you associate with smoking.


• Drink plenty of water to help flush the nicotine out of your system. Keep alcohol to a minimum, if any.


• Keep low-calorie snacks handy for when the urge to munch hits. Your appetite may perk up, but most people gain less than 10 pounds when they quit smoking. A healthy, low-fat diet and regular exercise will help you resist the urge to smoke and avoid unwanted pounds. The health benefits of quitting outweigh a few extra pounds.


• Get help and support. Ask an ex-smoker to help you.


• Think of yourself as an ex-smoker. Be positive.


• Be prepared for slip-ups. It often takes several tries to quit smoking permanently. If you do smoke, forgive yourself and learn from the experience. You will not fail as long as you keep trying.


• Good luck!

Notes:

Tuberculosis

Tuberculosis (TB) is a contagious disease caused by bacteria that primarily infect the lungs. TB is spread when infected people cough or sneeze the bacteria into the air and others inhale the organisms. After infection, it can take up to two years to develop active TB, and many never do. Symptoms of active infection include a persistent cough, weight loss, fatigue, and fever.

Since 1985, TB has increased in the U.S., primarily due to the increased number of people who are infected with the human immunodeficiency virus (HIV), which makes them more susceptible to TB. Other groups at higher risk include IV-drug users, the homeless, immigrants from countries with high rates of TB, health care workers, and older adults.

Drug treatment can cure TB, but it may take up to 6 to 12 months. Many patients become discouraged and stop their treatment, increasing the risk that they will spread the infection.

To prevent TB, avoid close contact with someone who has an active infection, especially spending a long time together in a stuffy room. You cannot get TB by handling things an infected person has touched.

If you think you've had close contact with someone with active TB, contact your doctor or local health department about a tuberculin skin test.