Boost Your Health by Quitting Smoking
Congratulations, by coming to this page, you have taken the first step to feeling better and leading a healthier lifestyle. This page contains information to assist you on this journey:
- START with a plan to successfully stop smoking for good.
- Understand and identify Withdrawal Symptoms.
- You are not alone in this journey. Check out what aids and resources are available.
- Quit smoking for better health! Talk to your primary care physician today for the treatment options that will work best for you. If you don’t have a primary care physician, make an appointment with an Adena physician who can help make this decision as easy as possible.
START With a Plan for Success
The major reason to quit smoking is “to feel better” and to lead a healthier, active life. The health benefits of becoming a non-smoker can be seen within 20 minutes after quitting.
Smoking is a physical addiction as well as a psychological habit. Quitting smoking is best tackled by treating the addiction and the habit. Success is often achieved when you START with a plan developed by HelpGuide.org:
S = Set a quit date.
Mark your calendar with the day to quit smoking.
T = Tell family, friends, and co-workers that you plan to quit.
Establish a support system of friends and family. They can provide support and encouragement to help you reach your goal.
A = Anticipate and plan for the challenges you'll face while quitting.
The first 72 hours are the most difficult. Prepare for withdrawal symptoms and cravings beforehand. A craving lasts six minutes – consider taking a walk or doing other activities to fight through it.
R = Remove cigarettes and other tobacco products from your home, car, and work.
Throw it all away! Don’t sabotage your plans by keeping cigarettes around just in case. Habits change after one month – use this time to plan how you will spend the money you will be saving when you quit smoking.
T = Talk to your doctor about getting help to quit.
With a phone call, your primary care physician can help you be successful with your goal to quit smoking.
Learn more about the START plan and get additional tips at HELPGUIDE.org.
Once you make the decision to stop smoking, understanding that withdrawal symptoms are common will help along the way. Common withdrawal symptoms may include:
- Urge to smoke
- Depressed mood or sadness
- Insomnia, restlessness
- Anxiety, irritability, frustration, anger
- Difficulty concentrating
- Increased appetite
- Decreased heart rate
- Headache, mouth ulcers, nausea
Get tips on how to handle withdrawal from the National Institutes of Health’s website, BeTobaccoFree.gov.
Help Along the Way
There are many resources, devices and aids to assist with your quest to quit smoking. We have listed several to make your journey successful:
Phone Apps: Turn your smart phone into a tool to help you successfully quit smoking with the free QuitSTART app for Apple and Android systems.
Nicotine replacement aids: There are many types of nicotine replacement systems. A few are listed below. You should talk with your doctor to understand the benefits and risks, appropriate use, and possible interactions with medications or health conditions.
- Patches: Give a measured amount of nicotine through the skin. Over time the duration of the patch time and nicotine amount is decreased until the need for nicotine has diminished.
- Gum: Nicotine is absorbed through the mucus membranes in the mouth. This therapy can either be scheduled (chewing 1 to 2 pieces per hour) or chewed as needed (when you would normally reach for a cigarette).
- Nasal Spray: Nicotine is absorbed quickly into the bloodstream. Use of nasal sprays should be closely watched by your primary care physician as possible side effects include trading cigarette addition to the spray.
- Inhalers (not e-cigarettes): A puff of nicotine is held in the mouth where it is absorbed into the bloodstream. This type of therapy most resembles smoking as the inhaler is cigarette shaped.
- Lozenges: Work similar to the gum without the need to chew it.
Non-nicotine medication: Medicines such as Chantix help reduce the urge to smoke and withdrawal symptoms.
Electronic cigarettes: Commonly used in places where smoking is prohibited. To date there have not been enough studies to determine the benefit as a stop smoking aid.
- Herbal remedies
- Behavioral and Motivation therapies
Statistics show that to successfully kick the smoking habit a partnership between you and your primary care physician must be established. In addition to this partnership, you should use additional resources, such as websites and support groups. Here are some free and reliable resources to help you quit smoking today:
1-800 – QUIT NOW (784-8669)
American Cancer Society Quit for Life program
Legacy EX program
U.S. Department of Health and Human Services SmokeFree
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