The Risks of Long-Term Smoking

• Lung Disease: Chronic obstructive pulmonary disease (COPD), emphysema, and chronic bronchitis.
• Cancer: Increased risk of lung, throat, mouth, esophagus, pancreas, bladder, and kidney cancers.
• Cardiovascular Disease: Higher chances of heart disease, stroke, and hypertension.
• Other Health Issues: Reduced immune function, poor wound healing, and decreased overall health.

Benefits of Quitting

• Short-Term Benefits: Improved lung function, reduced heart disease risk, and better circulation within weeks to months.
• Long-Term Benefits: Significantly lowered risk of cancer, heart disease, stroke, and improved life expectancy.

Effective Strategies to Quit

1. Set a Date: Choose a date within the next two weeks to start your journey.
2. Slowly tapering down on use: Gradually reducing smoking can minimize withdrawal symptoms and make the transition to being smoke-free more manageable compared to quitting “cold turkey.”
   a. Set a Reduction Schedule:
   1. Plan to reduce the number of cigarettes smoked daily or weekly.
   2. For example, if you smoke 20 cigarettes a day, reduce by one cigarette each day or week.
   b. Delay Your First Cigarette:
   1. Gradually delay the time you smoke your first cigarette each day.
   2. This reduces your overall daily intake.
   c. Increase Intervals Between Smoking:
   1. Extend the time between each cigarette.
   2. For instance, if you smoke every hour, try stretching it to every two hours.
   d. Track and Limit:
   1. Keep a smoking diary to track how many cigarettes you smoke and when.
   2. Identify patterns and choose specific times to eliminate smoking.
   e. Create Smoke-Free Zones:
   1. Designate certain areas where smoking is not allowed, such as your home or car.
   2. This helps reduce the number of cigarettes smoked daily.
   f. Mindful Smoking:
   1. Smoke only half a cigarette or take fewer puffs.
   2. This reduces nicotine intake while maintaining the habit in the beginning of your journey.
3. Tell Family and Friends: Gain support from loved
4. Anticipate and Plan for Challenges: Identify triggers and prepare to handle cravings.
5. Consider Using Nicotine Replacement Therapy (NRT): Patches, gum, lozenges, inhalers, and nasal sprays can help manage withdrawal symptoms.
6. Prescription Medications: Consult your healthcare provider about medications like bupropion (Zyban) or varenicline (Chantix).
7. Behavioral Support: Join a support group, counseling, or a smoking cessation program.
8. Stay Active: Exercise can reduce cravings and withdrawal symptoms.
9. Healthy Diet: Eat nutritious foods to support your body during the quitting process.
10. Avoid Triggers: Stay away from places, people, or situations that make you want to smoke.
11. Reward Yourself: Celebrate milestones and reward yourself for staying smoke-free.

Additional Resources

• Quitlines: Call 1-800-QUIT-NOW for free support.
• Online Support: Websites like smokefree.gov offer resources and support.
• Mobile Apps: Download apps designed to help you quit smoking.

Quitting smoking is a journey, and it’s okay to seek help along the way. Every step you take towards quitting brings you closer to a healthier, smoke-free life.