Great American Smoke-out coming

Nov. 16 - A good day to quit



Put a big red circle on your calendar because Nov. 16 is the day to quit smoking.

Did you know that you underwent a similar addiction process with your tobacco use as a heroin or cocaine addict? The good news is that you can quit. In fact, the American Cancer Society is here to help you double your chances of quitting for good. Below are some tips for you to survive the first 24 hours of not lighting up:

+ Prepare for life as a nonsmoker. Remove all cigaretterelated materials such as ashtrays, lighters, matches, cigarettes and cigarette butts, etc. from your office and your home. This will help you avoid temptation.

+ Urges last a few minutes at most, so practice the four Ds: Deep breaths. Do something else to get your mind off the craving. Call a friend, go for a walk, or chew on a carrot stick. Drink lots of water throughout the day, especially during a craving. Delay reaching for a cigarette; the urge will pass.

+ Change your routines. For example, if you light up with a cup of coffee, switch to tea, soda or juice. If you smoke while you watch the evening news, read a newspaper instead.

+ Recognize that urges are the worst within the first two weeks of your life as a nonsmoker. After that, your chances of smoking again will most likely occur in situations associated with smoking such as after dinner or during car rides. While it may be difficult and nearly impossible to avoid some of these situations, try to avoid as many of them as you can. If you can’t, tell people you’ve just quit or that you’re a nonsmoker.

+ Use all the resources available to you. Nicotine patches, gums and lozenges are a few overthe-counter options while nicotine nasal spray and inhaler and other smoking cessation medications are available via a doctor’s prescription. Additionally, toll-free help lines such as the American

Cancer Society’s (800ACS2345) and online support are at your disposal for information and support. Your employer and/or medical insurance plan may also offer a cessation program-check with your company’s human resources and benefits department.

Remember that most smokers will have to try several methods before they succeed in quitting, so don’t be discouraged and keep trying until you find what works for you.

Here are a few additional facts to keep you focused on staying smoke-free and healthy. Remember that within the first 24 hours of being smoke-free, your body will start repairing itself, and your chances of having a heart attack begin to drop. Subsequently, your blood pressure and heart rate will go down; your circulation will increase and warm your hands and feet; carbon monoxide levels in your blood will drop to normal and oxygen levels will start rising to normal levels again. Your clothes and hair won’t smell like smoke.

In 48 hours, your sense of smell and taste will improve. Two weeks to three months after you quit, your circulation will continue to improve, and your lung function increases by as much as 30 percent.

One to nine months after quitting, you will experience less coughing, fatigue, sinus congestion and shortness of breath. Also, the cilia in your lungs regain normal function and help reduce your risk of respiratory infections.

One year after quitting, your excess risk of heart attack and death from heart disease is cut in half.

In one year, you will have saved over $1,400 if you spent $4 per pack and smoked one pack a day.

Five to 15 years after quitting, your risk of a stroke is reduced to that of a nonsmoker.

Fifteen years after quitting, your risk of death is nearly that of people who’ve never smoked.


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