Quit Smoking! Did You Know?

Did you know that within 12 hours after you have your last cigarette, your body will begin to heal itself? The levels of carbon monoxide and nicotine in your system will decline rapidly, and your heart and lungs will begin to repair the damage caused by cigarette smoke.As your body begins to repair itself, instead of feeling better right away, you may feel worse for a while. It's important to understand that healing is a process­p;it begins immediately, but it continues over time. These "withdrawal pangs" are really symptoms of the recovery process.

Immediately after quitting, many ex-smokers experience "symptoms of recovery" such as temporary weight gain caused by fluid retention, irregularity, and dry, sore gums or tongue. You may feel edgy, hungry, more tired, and more short-tempered than usual and have trouble sleeping and notice that you are coughing a lot. These symptoms are the result of your body clearing itself of nicotine, a powerful addictive chemical. Most nicotine is gone from the body in 2-3 days.
Electronic cigarettes are the best new option for smokers.
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Take The Stop Smoking Readiness Quiz!

It is possible to talk yourself out of quitting by believing that your tobacco use is not a serious addiction. Here's a quick quiz to help gauge the seriousness of your tobacco use. If you answer "yes" to three or more of the following questions, your smoking may be more than just a compulsion.

Do I smoke everyday?

Has a doctor or dentist ever suggested that I stop smoking?

Do I find it difficult to imagine life without smoking?

Do I smoke to escape from boredom and worries while under stress or pressure?

Have I felt physical or emotional discomfort when trying to quit?

Do I buy extra tobacco supplies to assure that I will not run out?

Do I prefer activities and places that allow me to smoke?

Do I inwardly feel ashamed of myself because of my smoking?

Has my smoking caused a problem at home or in a relationship?

Do I ever find myself lighting another cigarette without consciously deciding to have another?

Do I feel that my life would be better if I did not use tobacco?

Do I continue to smoke even though I am aware of the health hazards associated with smoking?


Ever Wonder What Happens to Your
Body the Moment You Stop Smoking?

Within 20 minutes of smoking that last cigarette, the body begins a series of changes that continues for years.

20 MINUTES
Blood pressure drops to normal.
Pulse rate drops to normal.
Body temperature of hands and feet increases to normal.

8 HOURS
Carbon monoxide level in blood drops to normal.
Oxygen level in blood increases to normal.

24 HOURS
Chance of heart attack decreases.

48 HOURS
Nerve endings start regrowing.
Ability to smell and taste is enhanced.

2 WEEKS TO 3 MONTHS
Circulation improves.
Walking becomes easier.
Lung function increases up to 30%.

1 TO 9 MONTHS
Coughing, sinus congestion, fatigue, and shortness of breath decrease.
Cilia regrow in lungs, increasing ability to handle mucus, clean the lungs, and reduce infection.
Body's overall energy increases.

1 YEAR
Excess risk of coronary heart disease is half that of a smoker.

5 YEARS
Lung cancer death rate for average smoker (one pack a day) decreases by almost half.
Stroke risk is reduced to that of a nonsmoker 5-15 years after quitting.
Risk of cancer of the mouth, throat and esophagus is half that of a smoker's.

10 YEARS
Lung cancer death rate similar to that of nonsmokers.
Precancerous cells are replaced.
Risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas decreases.

15 YEARS
Risk of coronary heart disease is that of a nonsmoker.


What Are Some Rewards of Quit Smoking!
Within a few days you will probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You will breathe easier, and your smoker's hack will begin to disappear, although you may notice that you will continue to cough for a while. And you will be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking.

It is important to understand that the long range after-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You have significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer­p;not just lung cancer. (Cigarette smoking is responsible every year for approximately 130,000 deaths from cancer, 170,000 deaths from heart disease, and 50,000 deaths from lung disease!

Note: do not use chewing tobacco. It is just another form of nicotine addiction.

It makes sense to eat more of the healthy foods that will lessen your smoking cravings. It also make sense to avoid those foods and substances that will only increase your cravings. Foods that have been shown to both increase your health and help to lessen cravings include:

•fruits (especially apples)
•vegetables (especially carrot and celery sticks)
•unbuttered popcorn
•lean meats
•fish
•drinking large amounts of water, tomato juice or tea.




Ideas for keeping your hands busy include:

•holding a pen or pencil
•writing letters or notes
•drawing or painting
•playing a piano (or other musical instrument)
•squeezing a wrist exerciser or stress ball
•sewing or knitting
•working on a puzzle
•trimming your finger nails
•washing your hands or face
•playing with a yo-yo
•playing cards (like solitaire)
•learning sign language
•doing push-ups or pull-ups
•putting on hand weights
•carrying a cane, or engaging in anything else that will keep your hands busy.