 Stop Tobacco Use
Save money while you quit. If you previously smoked one pack per day, in one year, by not smoking, you would save roughly $1,500 – enough to take a trip.
What you should know about smoking…
- Smoking is the most important preventable cause of premature death in the United States. It counts for nearly 440,000 deaths each year.
- Smoking harms nearly every organ of the body.
- On average, smokers die 13 to 14 years earlier than nonsmokers.
- Annually, cigarette smoking costs more than $193 billion, based on lost productivity (more than $97 billion) and healthcare expenditures (more than $96 billion) in the US.
- Nearly 21% of US adults (45.3 million people) are current cigarette smokers.
- In the US, 23% of high school students are current cigarette smokers.
Source: 2004 Surgeon General’s Report – The Health Consequences of Smoking (The Benefits of Quitting)
Health benefits of quitting smoking…
- 20 minutes after quitting: Your heart rate and blood pressure drops.
- 12 hours after quitting: The carbon monoxide level in your blood drops to normal.
- 2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.
- 1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs and reduce the risk of infection.
- 1 year after quitting: The excess risk of coronary heart disease is half that of a smoker’s.
- 5 to 15 years after quitting: Your stroke risk is reduced to that of a nonsmoker.
- 10 years after quitting: The lung cancer death rate is about half that of a continuing smoker’s. The risk of cancer of the mouth, throat, esophagus, bladder, cervix and pancreas decrease.
- 15 years after quitting: The risk of coronary heart disease is that of a nonsmoker’s.
Source: 2004 Surgeon General’s Report – The Health Consequences of Smoking (The Benefits of Quitting)
Before you quit, START by taking these five important steps:
- S = Set a quit date.
- T = Tell family, friends and coworkers that you plan to quit.
- A = Anticipate and plan for the challenges you’ll face while quitting.
- R = Remove cigarettes and other tobacco products from your home, car and work.
- T = Talk to your doctor about getting help to quit.
Source: americanheart.org
Tips for quitting…
- Call 1-800- QUIT NOW – Indiana’s Tobacco Quitline.
- Make a list of why you want to stop smoking and refer back to it.
- Pick a good time to quit. Avoid times when you will be under a lot of stress, especially holidays.
- Throw out all cigarettes, ashtrays and lighters from your home and car.
- Consider changing your daily routine. For example, take a different route to work or school.
- Drink lots of water, eat a balanced diet and get plenty of sleep and avoid alcohol.
- Get support. Tell family, friends and coworkers that you are going to quit. Ask that they not smoke around you or leave cigarettes out where you can see them. Maybe even get one of them to quit with you.
- Be aware that you may not quit on the first try. Most smokers need a few practice runs to quit for good. Be patient, but persistent.
- Be prepared for difficult situations and side effects. Some may experience depression, irritability and headaches.
- Talk with your healthcare provider. Consider getting help by attending cessation classes and using medications.
- Keep busy! Exercise every day, even if it’s just going for a walk. Make a list of what you are going to do instead of smoke. Do something you enjoy!
Source: Indiana Tobacco Prevention and Cessation
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