* HEALTH


your blood will decrease to normal.


v Within three months of quitting, your risk of a heart attack decreases, and your lungs will begin to work better.


v After one year, your added risk of coronary artery disease is half that of a smoker.


v After five years, your risk of a stroke is the same as that of a nonsmoker.


v After ten years, your lung cancer death rate is about half that of a smoker.


v After 15 years, your risk of coronary artery disease is the same as that of a nonsmoker.


8 Steps to Quitting If you want to stop smoking or to help a loved one quit, map out a plan. Steps you can take follow.


1. Set a quit date and plan. Most smokers become addicted to nicotine found in tobacco. Talk with your provider about smoking cessation programs and whether you need medicine to help your body taper off nicotine steadily — products such as patches, gum, lozenges, or sprays or inhalers. Some of these products are available at your local pharmacy, while others require a prescription.


2. Commit to why. Think about and write down the reasons you want to quit. Include both short- and long-term benefits. Post notes to yourself where you can’t miss them: to live longer, to prevent heart disease or a stroke, to see your kids get married, to not smell like tobacco or to save money. Remember, when you stop smoking, you take an important step to immediately reduce your risk of lung and throat cancer, asthma, chronic obstructive pulmonary disease, cataracts, gum disease and cardiovascular disease, among other health issues.


3. Know your smoking triggers and how to cope with them. There’s no denying that certain feelings, places, activities and even people will trigger your desire to smoke. Try to think about when you might be hit with the urge to light up — after a meal, during a work break, with your morning coffee, on the drive to work or when you feel stressed — and what you might do instead. Try replacing smoking with a healthy behavior such as going for a walk or meditating. Get rid of any items that remind you of smoking. Remove


cigarettes and other tobacco products including lighters, matches and ashtrays from your home, car and workplace. It’s also helpful to understand your reasons for smoking. Is it


a habit, are you addicted, does depression or stress play a role or does it provide a social release?


4. Make it public. Tell family, friends and co-workers about your plan to quit. Ask for their support in helping you stick with it.


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5. Keep busy. Find activities to occupy your time, especially during periods when you would usually have a cigarette. Exercise can do wonders to boost your mood and put you on right track to make healthy choices. It may be helpful to switch up your routine. For example, pick


up a new hobby, make plans with friends or find ways to tune in to your body through yoga, meditation or deep breathing.


6. Get help. Before you quit, find out about the resources available to you. Support programs can help you keep track of your progress, offer strategies to quit and chances to talk with former smokers about how they conquered their challenges. Think about counseling, if needed. Call 1-800-QUIT-NOW if you need to talk with someone


trained and ready to help you fight any urges to smoke. 7. Quit, period. You can do it!


8. Take it one day at a time. Quitting isn’t easy, and it’s important to celebrate small successes throughout your journey. Slipping up is OK. Many smokers make several attempts before they quit for good. Smoking can be a powerful addiction, and it can take time and effort to kick the habit.


Talk With Your Healthcare Team Smoking is a leading risk factor for cardiovascular disease, cancer and other serious conditions. So it’s important for your healthcare team to know if you smoke now, have ever done so (when and for how long) and live with or are around people who smoke regularly. Be honest about how often you smoke and your feelings about quitting. Your healthcare providers can help you kick the habit by


giving you tools and local resources. They can also tell you what to expect. Questions you might want to ask: v I’ve been smoking for _____ years. Will it make any difference to my health if I quit after so long?


v What can I do to be successful in quitting? Are there local resources to help?


v What challenges should I be ready for when it comes to quitting and resisting the urge to smoke?


v What are withdrawal symptoms like and can they be managed?


v Should I take a medicine or try to quit on my own? What’s the difference between over-the-counter and prescription options? Is one better for me?


v Are there other resources to help me quit or cope with urges to light up again?


v How long does quitting take? v What if I relapse?


For more information, visit CardioSmart.org/StopSmoking.


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