The Great American Smokeout: Kicking the Habit

by
By Daniel Fabry, GHC HR Wellness Intern

Smoking is the largest worldwide preventable cause of death and is estimated to be responsible for the deaths of 480,000 people annually (1 in 5 deaths). Over 16 million people living in the United States live with a smoking–related disease. The rate of cigarette smoking has declined from 42% in 1965 to 13.7% in 2019. While great strides have been made at decreasing the number of people smoking, approximately 32.4 million Americans still smoke cigarettes.

Smoking and Increased Health Risks

Smoking can negatively affect your health in a myriad of different ways such as:

  • Increased Risk for Cardiovascular Disease
    • Smoking is a leading contributor for causing coronary heart disease, heart attacks and strokes.
    • Smoking raises the risks for developing coronary heart disease by 2 to 4 times and for experiencing a stroke 2 to 4 times.
    • Nicotine in smoke can also lead to higher blood pressure, reduced oxygen levels to the heart, damaged blood vessels and the formation of blood clots that can lead to heart attack or stroke.
  • Increased Risk for Respiratory Disease
    • Smoking can lead to developing lung diseases such as COPD (COPD includes both chronic bronchitis and emphysema).
    • The chances of smokers dyeing from COPD is 12 to 13 times higher than that of nonsmokers.
    • Smoking can trigger an asthma attack, as well as make asthma worse.
  • Can Lead to Cancer
    • Cigarette smoking is the leading cause for the development of most cases of lung cancer.
    • Smoking can cause cancer anywhere in the body including the stomach, bladder, trachea, bronchus, lungs, liver, kidneys, cervix and blood.
  • Smoking can Negatively Affect Pregnant Women
    • Smoking can increase the risks of an unborn or new born baby experiencing stillbirth, preterm (early delivery), sudden infant death syndrome (SIDS), and low birth weight.
  • Other negative health effects caused by smoking include tooth loss, gum disease, weakened bones, cataracts, type 2 diabetes and rheumatoid arthritis.

Tips for Quitting

Quitting smoking can go a long way towards improving your health and wellbeing. Here are some tips that can help you or a loved one to kick the habit:

  • Know Your Reasons for Quitting
    • Think of all of the reasons that you want to quit smoking and if you are unsure then ask yourself questions such as “How is smoking affecting my health?”, What do I dislike about smoking?”, “What will happen to me and my family if I keep smoking?” and “How will my life get better when I quit?”.
    • Wanting to look and feel healthier (ex. reduced blood pressure, coughing less, etc.), wanting a better lifestyle (ex. having more money to spend, having more time for other activities, etc.) and/or wanting a better family life are all valid reasons to quit smoking.
  • Prepare to Quit
    • Smoking as a habit can cause your brain to become “hooked” on the nicotine and it will notice when it stops getting that nicotine (aka nicotine withdrawal).
    • Ask your doctor for advice on coping with withdrawals and consider medications, counseling, support groups, etc.
  • Consider Nicotine Replacement Therapy
    • Consider nicotine replacement therapy such as nicotine-based patches, gum or lozenges.
  • Consider Prescription Pills
    • Ask your doctor about prescription pills that can help you to quit smoking or, at least, help you to cope with withdrawal symptoms such as depression and an inability to concentrate.
  • Lean on Others for Support
    • Tell your family and friends that you are trying to quit smoking.
    • Your family and friends can give vital emotional support to help you to quit and lesson withdrawal symptoms.
  • Take a Break, Unwind and Relax
    • Take time to relax, such as listening to your favorite music, forming a new hobby, or talking with friends.
    • Avoid stressful situations as much as possible.
  • Get Plenty of Physical Exercise and Eat a Healthy Diet
    • Maintaining an active lifestyle can go a long way toward curbing cravings and withdrawal symptoms.
    • Whenever you are experiencing a craving for smoking, try exercising instead.
    • Maintaining an active lifestyle does not always mean performing heavy duty exercise. Mild exercise, including walking and yard work are also great options.
    • Make sure to eat plenty of fruits and vegetables.
  • Change Your Routine and Avoid Triggers
    • Avoid drinking alcohol.
    • If smoking is associated with some sort of event, then find an alternative activity to associate with that event (ex. if you typically smoke after eating dinner, then try brushing your teeth or going for a walk instead).
  • Be Sure to Reward Yourself
    • Keep in mind that quitting smoking will help you to save money.
    • Consider spending a part those extra savings on a reward.
  • Perform House Cleaning
    • Throw out any ashtrays and lighters (in either your house or car), use air fresheners to get rid of the smell of tobacco smoke and wash up (wash clothes, upholstery, carpets and draperies).
  • Keep Upbeat and Don’t Become Discouraged
    • Quitting smoking can be challenging and does not always come easy.
    • Many people have to try several times before they can successfully quit the habit for good.
    • Instead of becoming discouraged, try to figure out what caused you to relapse, reinstate and step up your commitment to quitting and plan a new quit date (ex. within the next month).

Websites/Links for Further Information on Smoking and How to Quit: