Stop smoking: Kick the habit for a long and healthy life
A key strategy for living a longer, healthier life comes as no surprise — don't smoke. If you're a smoker, you're
simply more likely to die early. Smoking can take more than 10 years off of your life.
But there is good news. Quitting now means results start in just minutes, and your risk of heart disease is cut in
half in as little as a year.
Using more than one strategy might increase your chances of successfully quitting. Consider the following options:
Self-help. To plan and maintain your attempt to stop smoking, obtain publications from national health organizations
such as the American Cancer Society, American Lung Association and Centers for Disease Control and Prevention, as well
as your state and local public health departments.
Group support. Meet with others who are working to become smoke-free.
Individual counseling. This includes one-on-one contact with a trusted physician, psychologist, nurse or counselor.
Cold turkey. This is a sudden, decisive break from cigarettes. You stop smoking completely with little or no
reduction beforehand. If you quit cold turkey, you're likely to experience symptoms of withdrawal, like nearly
everyone else who quits smoking. Some withdrawal symptoms include restlessness, increased appetite and irritability.
It's a good idea to get some form of help when quitting, whether it's a support network or medication.
Medication. Medication helps reduce cravings and ease the withdrawal symptoms of nicotine until the worst effects are
over. Medication comes in two basic forms. Nicotine replacement products deliver controlled amounts of nicotine to
your brain by way of your bloodstream — without smoking. Non-nicotine medication, such as bupropion (Zyban), lessens
withdrawal symptoms, such as irritability, anxiety, restlessness and depressed mood.
Exercise. This may help reduce the stress and weight gain that sometimes occur after you quit smoking.
Find a buddy. Ask a nonsmoking friend or family member to be available for you to contact when you experience tough
times or when you have reason to celebrate.
Alternative therapies. Some smokers turn to hypnosis or acupuncture to help them quit, though little proof exists
that either is effective.
simply more likely to die early. Smoking can take more than 10 years off of your life.
But there is good news. Quitting now means results start in just minutes, and your risk of heart disease is cut in
half in as little as a year.
Using more than one strategy might increase your chances of successfully quitting. Consider the following options:
Self-help. To plan and maintain your attempt to stop smoking, obtain publications from national health organizations
such as the American Cancer Society, American Lung Association and Centers for Disease Control and Prevention, as well
as your state and local public health departments.
Group support. Meet with others who are working to become smoke-free.
Individual counseling. This includes one-on-one contact with a trusted physician, psychologist, nurse or counselor.
Cold turkey. This is a sudden, decisive break from cigarettes. You stop smoking completely with little or no
reduction beforehand. If you quit cold turkey, you're likely to experience symptoms of withdrawal, like nearly
everyone else who quits smoking. Some withdrawal symptoms include restlessness, increased appetite and irritability.
It's a good idea to get some form of help when quitting, whether it's a support network or medication.
Medication. Medication helps reduce cravings and ease the withdrawal symptoms of nicotine until the worst effects are
over. Medication comes in two basic forms. Nicotine replacement products deliver controlled amounts of nicotine to
your brain by way of your bloodstream — without smoking. Non-nicotine medication, such as bupropion (Zyban), lessens
withdrawal symptoms, such as irritability, anxiety, restlessness and depressed mood.
Exercise. This may help reduce the stress and weight gain that sometimes occur after you quit smoking.
Find a buddy. Ask a nonsmoking friend or family member to be available for you to contact when you experience tough
times or when you have reason to celebrate.
Alternative therapies. Some smokers turn to hypnosis or acupuncture to help them quit, though little proof exists
that either is effective.
