Did you know that cigarette smoking can triple your risk for heart disease? Smoking also leads to damage to the cells that line your arteries, which contributes to atherosclerosis, the progressive buildup of plaque in the arteries.
Cigarette smoking is a well-known risk factor for coronary heart disease (CHD) and other forms of cardiovascular disease. When added to other risk factors, it increases risk for heart disease even more.
Smoking increases the risk in a number of ways, including:
- Increasing blood pressure
- Decreasing exercise tolerance
- Increasing the tendency for blood to clot
More evidence shows that quitting smoking reduces the risk for cardiovascular events within a few months after quitting. If you are a smoker, try quitting immediately. It may be hard at first, so ask your doctor to suggest a smoking cessation aid or program.
If you have tried to quit before and have been unsuccessful, try reducing the amount you smoke. For example, if you smoke a pack of cigarettes a day, try limiting yourself to 10 cigarettes a day. Then gradually reduce the number of cigarettes to 5 cigarettes a day before trying to quit altogether.
The Keys to Kicking the Habit
Sometimes the key to becoming smoke-free is getting the help that you need. So give yourself the advantage of these hints, offered by the authoritative National Institutes of Health.
Step 1: Set a Quit Date
Choose a date within the next 2 weeks and mark it on your calendar. Tell your family and friends that you’ve decided to quit.
Step 2: Select a Quitting Method
There is no single way to become smoke-free that is right for everyone. The trick is to find what works for you. Many people go "cold turkey" and stop smoking completely, all at once. Others cut down their tobacco use gradually, smoking less often each day.
Step 3: Consider Getting Extra Help
There are medicines that may help with the feelings of withdrawal that many people get when they quit smoking. Talk to your doctor about options that may be appropriate for your particular health situation.
Step 4: Plan for Your Quit Day
In the days before you quit, make sure you’re ready:
- Stock up on oral substitutes, such as sugarless gum and carrot sticks
- Decide on what extra help you may need, and make the necessary arrangements. This may include nicotine replacement therapy (NRT) or a quit-smoking program
- Sign up for a quit-smoking support class, or get the help of a friend who has quit smoking
Step 5: Stop Smoking on Your Quit Day
These tips can help your quit day — and all the days after you quit — to be a success:
- Get rid of all cigarettes, lighters, matches, ashtrays, and any other smoking-related items
- Be active: take a walk, exercise, or spend time at a hobby
- Drink lots of water and juices
- Begin using a nicotine replacement, if desired and approved by your doctor
- Start attending a quit-smoking class
- Avoid alcohol, or reduce your drinking, to keep your resolve strong
- Avoid situations where the urge to smoke is strong
For more information on becoming smoke-free, try these valuable resources:
- American Heart Association
www.AmericanHeart.org
7272 Greenville Avenue
Dallas, TX 75231
Phone: 800-242-8721
- American Cancer Society
www.cancer.org
National Center
1599 Clifton Road
Atlanta, GA 30329
Phone: 800-227-2345
Treatment Options
Cigarettes contain nicotine, which is very addictive, making smoking both physically and emotionally hard to stop. Some people find it helpful to join smoking cessation programs or support groups. These programs can provide skills to help you quit, like understanding why you smoke and how you can resist the temptation to start smoking again.
Some people also add medicines to help reduce the symptoms of withdrawal. In fact, your chances of success are doubled if you use medication. There are currently a few different kinds of treatment aids and medications approved to help you kick the habit. Always remember to talk with your doctor about options that may be appropriate for your particular health situation.
Nicotine replacement therapy (NRT)
There are five different kinds of NRTs available in the United States — patches, gum, nasal sprays, inhalers, and lozenges. A prescription is needed for nasal sprays and inhalers; the rest are available over the counter. Each one helps you quit by replacing the nicotine that was delivered by smoking.
Other options
There are other types of medicines designed to help reduce the symptoms associated with nicotine withdrawal. One type helps alleviate withdrawal symptoms. Another medication helps you stop smoking by affecting the place in your brain where the nicotine has its effect. As always, talk with your doctor about which treatment option is best for you.