SPOTLIGHT ON HEALTH: Stop Smoking Reduce Your Chances of Returning to the Hospital
No matter how long you’ve been a smoker, it’s never too late to quit this unhealthy habit. The benefits start right away and last
a lifetime: n
20 MINUTES after quitting, your heart rate and blood pressure drop.
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2 WEEKS TO 3 MONTHS after quitting, your circulation improves and your lungs work better.
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1 YEAR after quitting, your risk of heart disease is half that of a smoker’s.
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5 YEARS after quitting, your risk of mouth, throat, esophagus and bladder cancers is cut in half.
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10 YEARS after quitting, your risk of lung cancer is half that of a smoker’s.
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15 YEARS after quitting, your risk of heart disease is the same as a nonsmoker’s.
Ready, Set, Quit! Now that you’ve decided to quit, take it one day at a time. Remind yourself that you are in control— you can choose to smoke or not. Make a commitment to yourself. Write down why you want to quit and read it every day.
Be prepared to have nicotine cravings. They usually pass soon, so wait it out. The good news is that they become weaker and less frequent the longer you go without smoking. When a craving hits, take a walk, call a friend or do something else you enjoy.
3 Tips to Help You Quit
1. Fight the Urge Don’t let yourself think that you can have just one cigarette, but if you do slip, start again and make tomorrow your new first day to quit.
2. Get Moving Exercise is a good way to keep your mind off cigarettes. The longer you go without smoking, the better you can breathe and the easier it will be to exercise.
3. Keep Your Mouth Busy Try toothpicks, celery, sugarless gum or sugar-free lollipops.
30 Here’s How You Can S.T.A.R.T.
S ET a quit date. T ELL your family, friends and co-workers that you plan to quit, and ask for their support.
A NTICIPATE the challenges you’ll face.
R EMOVE cigarettes and other tobacco products from your house, car and workplace.
T ALK to your doctor about getting help to quit—including medicines or products that can help, and other tools and resources like those found at the sites below: n
American Cancer Society:
www.cancer.org
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National Cancer Institute:
www.smokefree.gov
Quitting smoking even 12 hours before surgery will help with
healing. Smoking after surgery stresses your heart, raises your blood pressure, and reduces the oxygen your blood and tissues need in order to recover.
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