Smoking Cessation
According to the U.S. Centers for Disease Control, lung cancer kills nearly 68,000 U.S. women per year. That's one in every four cancer deaths among women, and about 27,000 more deaths than from breast cancer (41,000). When other smoking-related diseases are included, approximately 165,000 American women die prematurely as a result of smoking. Furthermore, while adult male smokers die more than 13 years earlier than nonsmoking men, women sacrifice even more -- 14.5 years on average.
According to the National Women's Health Information Center, smoking can increase your risk for heart disease, heart attack, stroke, osteoporosis and cancers other than lung cancer. It can also affect your ability to become pregnant. If you become pregnant and continue to smoke, you face an increased likelihood of premature birth and having a baby with low birth weight. Babies born to mothers who smoked while pregnant are at higher risk for sudden infant death syndrome (SIDS).
The good news is, no matter when you quit (even if you've smoked for long periods or are already suffering from a smoking-associated disease), benefits begin to accrue almost immediately. In addition to adding years to your life, the rewards of overcoming a smoking habit are many and significant:
- Reduce risk of chronic lung disease, cancer, heart attack and stroke
- If you are pregnant or planning to become pregnant, reduce risks to your baby for low birth-weight, asthma and SIDS
- Decrease risk of early menopause and infertility
- Stop secondhand smoke damage to family, friends and co-workers
- Keep skin from wrinkling prematurely
- Enhance sense of smell and taste
- Breathe more easily during exercise
- Serve as a role model for children in your household
- Save money. Save lots of money.
- Rid your environment of the lingering smell of cigarettes on clothing, hair, furniture and in the car
- No longer have cigarette breath, stained teeth, gum disease and yellowed fingernails
- Enjoy being comfortable in public places where smoking is prohibited
Strategies for Quitting
It's important to recognize that most ex-smokers quit several times before their addiction to nicotine is finally broken. While you may feel disappointed or frustrated by unsuccessful attempts to stop smoking, don't give up. Keep reminding yourself that the health benefits are worth the struggle, and that your body reacts positively and quickly to smoking cessation.
Nicotine replacement products help ease withdrawal symptoms and provide less nicotine without the tars and poisonous gases present in tobacco smoke. Options include the transdermal patch (attached to the skin like a bandage), gum, lozenges, nasal spray and inhalers. Nicotine replacement products should not be used by pregnant or nursing women. Smokers must quit smoking completely before starting to use these products.
In addition, Zyban (bupropion) is a prescription antidepressant in pill form that affects chemicals in the brain associated with nicotine craving. This product has been shown to improve the likelihood of quitting smoking.
You don't have to go it alone when quitting. In fact, people who solicit help from others experience greater success. Be willing to tell your family, friends and co-workers you're quitting and ask for their help and encouragement. Consider seeking support from phone-in "Quit Lines", stop-smoking support groups or formal smoking cessation programs. Self-help videotapes and books may also be valuable.
When the craving to smoke hits you hard, keep these simple techniques (the "Four Ds") in mind. They can be used no matter where you are and can be highly effective in getting past periods of strong temptation.
- Drink water. This can distract you and flush nicotine out of your body
- Delay. Rather than succumb immediately to the craving, wait a few minutes -- the urge may pass.
- Deep breathe. Take five deep breaths and relax for a few moments.
- Do something else. Call a friend, see a movie, go shopping -- any activity that will divert your attention.
Resources at Cedars-Sinai
