Facts from different websites:
Tobacco use leads to disease and disability.
- Smoking causes cancer, heart disease, stroke, and lung diseases (including emphysema, bronchitis, and chronic airway obstruction).1,2
- For every person who dies from a smoking-related disease, 20 more people suffer with at least one serious illness from smoking.3
Tobacco use is the leading preventable cause of death.
- Worldwide, tobacco use causes more than 5 million deaths per year, and current trends show that tobacco use will cause more than 8 million deaths annually by 2030.4
- Cigarette smoking is responsible for about one in five deaths annually (i.e., more than 440,000 deaths per year, and an estimated 49,000 of these smoking-related deaths are the result of secondhand smoke exposure).1,2
- On average, smokers die 10 years earlier than nonsmokers.5
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Many adult smokers want to quit smoking.13
- Approximately 69% of smokers want to quit completely.
- Approximately 52% of smokers attempted to quit in 2010.
- Smokers who quit in their mid-30s to mid-40s gained about nine years of life. Those who quit from their mid-40s to mid-50s gained about six. Those who quit later than this, but before age 65, gained about four additional years.
- Smokers between the ages of 25 to 79 were three times as likely to die as non-smokers in the same age group.
- People who never smoke are about twice as likely as smokers to live to age 80.
No. 2: Don't Go Cold Turkey
It may be tempting to toss your cigarettes and declare you've quit, plain and simple. But going cold turkey isn't easy to do. Ninety-five percent of people who try to stop smoking without therapy or medication end up relapsing. The reason is that nicotine is addictive. The brain becomes used to having nicotine and craves it. In its absence, the symptoms of nicotine withdrawal occur.
No. 3: Try Nicotine-Replacement Therapy
When you stop smoking, nicotine withdrawal may make you feel frustrated, depressed, restless, or irritable. The craving for "just one drag" may be overwhelming. Nicotine-replacement therapy can help reduce these feelings. Studies suggest nicotine gum, lozenges, and patches can help double your chances of quitting successfully when used with an intensive behavioral program. But using these products while smoking is generally not recommended.
No. 6: Manage Stress
One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need another way to cope with stress. Try getting regular massages, listening to relaxing music, or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking.
No. 7: Avoid Alcohol, Other Triggers
Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. If coffee is a trigger, switch to tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum.
No. 9: Try and Try Again
It's very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaffirm your commitment to quitting. Once you've made the decision to try again, set a "quit date" within the next month.
No. 10: Get Moving
Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise is helpful, such as walking the dog or pulling weeds in the garden. The extra calories you burn will also ward off weight gain as you quit smoking.
No. 12: Choose Your Reward
In addition to the tremendous health benefits, one of the perks of giving up cigarettes is all the money you will save. Reward yourself by spending part of it on something fun.
No. 13: Do It for Your Health
There's more than the monetary reward to consider. Smoking cessation has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes. Within a day, the carbon monoxide level in your blood returns to normal. Within two weeks to three months, your risk of a heart attack decreases and your lungs begin to function better. Long-term benefits include a reduced risk for coronary heart disease, stroke, lung cancer, and other cancers.
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