Most people associate cigarette smoking with breathing problems and lung cancer. But did you know that smoking is also a major cause of heart disease?
About 20% of deaths from heart disease in the U.S. are directly related to smoking.
A person’s chance of heart disease increases with the number of cigarettes they smoke. How long they’ve smoked matters, too. If you have a pack of cigarettes a day, you’re twice as likely to have a heart attack as someone who doesn’t smoke. Women who take birth control pills and smoke cigarettes increase their risk of heart attack, stroke, blood clots, and peripheral vascular disease greatly.
When you smoke, the people around you are at risk for having health problems, too. That’s especially true for children.
Secondhand smoke can cause chronic respiratory conditions, cancer, and heart disease. About 35,000 nonsmokers die from heart disease each year as a result of exposure to it.
How Does Smoking Increase Risk?
The nicotine in cigarettes brings:
How Can Quitting Help?
If you quit smoking, you will:
How to Quit
There’s no one way that works for everyone. You have to be emotionally and mentally ready. You must also want to quit smoking for yourself, not to please your friends or family. It helps to plan ahead.
How Can I Avoid Relapsing?
Don’t carry a lighter, matches, or cigarettes. Keep all of these smoking reminders out of sight.
If you live with a smoker, ask them not to smoke around you.
Don’t focus on what you are missing. Think about the healthier way of life you are gaining.
When you get the urge to smoke, take a deep breath. Hold it for 10 seconds and release it slowly. Repeat this until the urge to smoke is gone.
Keep your hands busy. Doodle, play with a pencil or straw, or work on a computer.
Don’t do things that were connected to smoking. Take a walk or read a book instead of taking a cigarette break.
When you can, avoid places, people, and situations that you relate to smoking. Hang out with nonsmokers or go to places that don’t allow smoking, like the movies, museums, shops, or libraries.
Don’t substitute food or sugar-based products for cigarettes. Eat low-calorie, healthful foods (such as carrot or celery sticks, or sugar-free hard candies) or chew gum when the urge to smoke strikes so you can avoid weight gain.
Drink plenty of fluids, but limit alcoholic and caffeinated beverages. They can trigger urges to smoke.
Exercise . It will help you relax.
Get support. Tell others about your milestones with pride. Use your support group to help you get past problem situations.
Work with your doctor to develop a plan. You may use over-the-counter or prescription nicotine replacement aids.
How Will I Feel When I Quit?
When you stop smoking, you may:
These symptoms of withdrawal occur because your body is used to nicotine.
When withdrawal symptoms occur within the first two weeks after quitting, stay focused. Think about your reasons for quitting. Know that these are signs that your body is healing and getting used to being without cigarettes.
The withdrawal symptoms are only temporary. They are strongest when you first quit but will usually ease within 10 to 14 days. Remember that withdrawal symptoms are easier to treat than the major diseases that smoking can cause.
You may still want to smoke, since there are many strong associations with smoking. People may associate smoking with specific situations, with a variety of emotions, or with certain people in their lives. The best way to overcome these associations is to experience them without smoking.
If you relapse, don’t lose hope. Seventy-five percent of those who quit smoke again. Most folks quit three times before they succeed. Plan ahead and think about what you’ll do the next time you get the urge to smoke.
The good news is your risk of a heart attack is cut in half within 2 weeks of when you quit. After 15 smoke-free years, your risk is similar to that of a person who has never smoked.