Health & Fitness
Tired of Smoking? The Time to Quit is Now!
As soon as you quit smoking, your body starts to heal, breathing gets easier, your stamina and senses of taste and smell start coming back. Read more on how to quit for good.
First Focus On You
Kicking the habit is really all about you. It’s about your body, your choices, your health. Are you ready? If so, prepare to succeed. Quitting smoking is a major life event. You’ll need a solid plan—one that means something to you.
Then Take Action
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Once you’ve prepared to change, all that remains is to act. Keep these ideas in mind:
*Talk with your doctor on the best route for you to quit.
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*Set a quit date.
*Create healthy new habits (like exercising and eating healthy).
*Plan for triggers (the people, places and feelings that make you want to smoke).
What Keeps You Smoking?
You smoke, even knowing that it harms your health. You’re not alone. Here are a few reasons why many people still smoke.
*Addition and fear of withdrawal.
*Previous quit attempts haven’t worked.
*Downplaying the dangers.
*Smoking help control stress, or so you think.
When and Why You Smoke
You can learn a lot by tracking your smoking for a week. With each cigarette, keep track of:
1) Where you are, who you’re with, and what you’re doing.
2) How you’re feeling and what you’re thinking.
3) If you really want that cigarette, or if you’re smoking out of habit.
Reasons To Quit Smoking?
Many people quit smoking for health reasons or for family members. Here are a few of the benefits gained by quitting smoking:
*Being a good role model.
*Smelling better and having fewer wrinkles.
*Saving money.
*Lowering the risk of heart attack, lung cancer, stroke, and many other diseases.
Make a list of some of the ways you may benefit both now and in the future once you quit smoking.
1)________________________2)________________________
3)________________________4)________________________
The Money I’ll Save By Quitting:
Count up how much you spend on cigarettes each month.
$______ price per pack
X_____ packs per week
= $_____ total per week
X _4_ weeks per month
= $_____ Total per month
X 12 months per year
= $_____ Total per year saved!
Ingredients in 1 Cigarette
Ammonia: Household cleaner
Angelica Root Extract: causes cancer
Arsenic: Rat poison
Benzene: Used in making dyes/synthetic rubber
Butane: Gas/lighter fluid
Carbon Monoxide: Poisonous gas
Cadmium: Used in batteries
Cyanide: Deadly poison
DDT: Banned insecticide
Ethyl Furoate: Causes liver damage
Lead: Poisonous in high doses
Formaldehyde: Preserve dead specimens
Methoprene: Insecticide
Megastigmatrienone: Chemical
Maltitol: Sweetener for diabetics
Napthalene: Ingredient in mothballs
Methyl Isocyanate: Chemical
Polonium: Cancer-causing radioactive element
Use The Four D’s to Help Kick Your Habit
Here are a few ways to deal with urges. Remember: the physical urge to smoke will begin to lessen a few days after you quit. No matter where you are or what you’re doing, you can use one of these tips to help deal with urges:
DELAY: The urge to smoke usually lasts 3-5 minutes.
DRINK WATER: When you feel an urge to smoke, drink a glass of water instead.
DO SOMETHING: Keep your hands busy instead of holding a cigarette.
DEEP-BREATHE: Inhale through your nose. Count to 5. Slowly exhale through your mouth. Repeat 3 times.
Other Resources:
American Lung Association: www.lungusa.org
American Cancer Society: www.cancer.org
American Heart Association: www.americanheart.org
National Institute of Drug Abuse: smoking.drugabuse.gov
