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"Quitology"-the science of Quitting Smoking If you're a smoker, quitting smoking is the most important step you can take to protect your lungs. It is NEVER too late to quit. Your doctor can help you decide which smoking cessation method will work best for you. Why should I quit smoking? You've probably heard how smoking can be harmful to your health and the health of those around you. Here are some ways quitting can be helpful. If you quit, you will: Prolong your life. Improve your health. Smoking increases your risk of lung cancer, throat cancer, a lung disease called emphysema, heart disease, high blood pressure, ulcers, gum disease, and other conditions. Feel healthier. Smoking can cause coughing, poor athletic ability, and sore throats. Look better. Smoking can cause face wrinkles, stained teeth, and dull skin. Improve your sense of taste and smell. Save money. How can I quit smoking? "ASHKICKER" - Someone who quits smoking There's no one way to quit smoking that works for everyone. A smoking cessation program may be helpful to you. Ask your doctor about smoking cessation programs in your community. Before you quit all at once ("cold turkey"), setting a plan will help: Pick a date to stop smoking, and then get ready for it. Record when and why you smoke. You will come to know what triggers you to smoke. Record what you do when you smoke. Try smoking at different times and different places to break the connections between smoking and certain activities. List your reasons for quitting. Read over the list before and after you quit. Find activities to replace smoking. Be ready to do something else when you want to smoke. Ask your doctor about using nicotine gum and patches. Some people find these aids are very helpful. Also ask your doctor about a nicotine-free prescription medication , like Zyban, that can help you quit smoking. What do I do when I quit smoking? On the day you pick to quit, start that morning without a cigarette. Then follow these helpful tips: Don't focus on what you are missing. Think about what you are gaining. (See the section below, "What Happens When You Quit.") Tell yourself you are a great person for quitting. Remind yourself of this when you want a smoke. When you get the urge to smoke, take a deep breath. Hold it for 10 seconds, then release it slowly. Keep your hands busy. Doodle, play a sport, knit, or work on a computer. Change activities that were connected to smoking. Take a walk or read a book instead of taking a cigarette break. Don't carry a lighter, matches, or cigarettes. Go to places that don't allow smoking, such as museums and libraries. Eat low-calorie, healthful foods when the urge to smoke strikes. Carrot and celery sticks, fresh fruits, and fat-free snacks are good choices. Drink a lot of fluids. Cut down on alcohol and caffeine. They can trigger you to smoke. Select water, herbal teas, caffeine-free soft drinks, and juices. Exercise. Exercising will help you relax. Hang out with non-smokers. Get support for quitting. Tell others about your milestones with pride. What happens when I quit smoking? After 20 minutes of not smoking: You stop polluting the air Your blood pressure and pulse decrease The temperature of your hands and feet increases After 8 hours of not smoking: The carbon monoxide level in your blood returns to normal Oxygen levels in your blood increase After 24 hours of not smoking: Your chance of heart attack decreases After 48 hours of not smoking: Your nerve endings adjust to the absence of nicotine Your ability to taste and smell begins to return After 72 hours of not smoking: Bronchial tubes relax After 2 weeks to 3 months of not smoking: Your circulation improves Your exercise tolerance improves After 1-9 months of not smoking: Coughing, sinus congestion, fatigue, and shortness of breath decrease Cilia in the lungs regrow, increasing the ability of the lungs to handle mucus, clean the lungs, and reduce infection Your overall energy level increases After 1 year of not smoking: Your risk of dying from heart disease decreases to half that of a lifelong smoker's risk After 5 years of not smoking: Your risk of dying from lung cancer decreases to half that of a lifelong smoker's risk After 10 years of not smoking Your risk of dying from lung cancer drops to almost the same rate as a lifelong NON-smoker Your risk of other cancers -- of the mouth, larynx, esophagus, bladder, kidney, and pancreas -- decreases How will I feel when I quit smoking? When you first quit smoking, you may: Crave cigarettes. Feel very hungry. Cough often. Get headaches. Have difficulty concentrating. Have constipation. Feel very tired. Have a sore throat. Have difficulty sleeping. Although withdrawal symptoms will be the strongest when you first quit, they should go away within a few weeks. I've tried quitting before, but it didn't work. Why not? To quit smoking, you must be ready emotionally and mentally. Some people are more ready to quit than others. Look at these five stages of change that people go through to successfully quit smoking. Stage One: Pre-contemplation. You don't want to quit smoking, but you may try to quit because you feel pressured to quit. Stage Two: Contemplation. You want to quit someday. You haven't taken steps to quit, but you want to quit. Stage Three: Preparation. You take small steps to quit such as cutting back on smoking or switching to a lighter brand. Stage Four: Action. You put a plan for quitting into action. You make changes in your actions and environment to help cope with urges to smoke. You cope with urges to smoke by following the plan and remain smoke-free for six months. Stage Five: Maintenance. You have not smoked for one year. Remember: Smoking again (relapse) is common. In fact, at least 75% of those who quit will smoke again. Most smokers try to quit three times before being successful. Don't give up! Copyright © 2003 Quitology.com, Inc. All rights reserved