It’s a new year and a new opportunity to reflect on where we've been and where we want to go - and how we want to grow - in the next 12 months.
Some want to start exercising more (this is recommended) and others want to make more time for family (also recommended) but one of the most common New Year's resolutions by far is also one that can have the most impact on overall health and quality of life:
Quitting smoking.
Not only does smoking fill your lungs with sticky tars and ash, making it harder to breathe, it greatly increases your risk of cancer and heart attack and stroke. But it's never too late and quitting can have instant benefits. And while breaking an addiction to cigarettes is one of the hardest things a person can do, the benefits will be instant, ever-growing, and last forever.
If you’ve resolved to quit smoking this year, give it your best shot with the tips and tools below from Sarasota Memorial’s lung health experts.
DID YOU KNOW?
After smoking your last cigarette:
- Within 10 minutes, your heart rate drops
- Within 20 minutes, your blood pressure returns to normal
- Within 8 hours, your blood-oxygen level increases
- Within 1-3 days, your nicotine levels drop to zero and your carbon monoxide levels drop to normal
- Within 2-12 weeks, your breathing improves and your energy increases
- Within 1-2 years, your risk of heart attack drops sharply
- Within 3-6 years, your added risk of heart disease drops by half
- Within 5-10 years, your risk of cancers of the mouth, throat and larynx is cut in half and your risk of stroke greatly improves
- Within 15 years, your risk of heart disease resembles that of a non-smoker
- Within 20 years, your overall cancer risk is close to that of a non-smoker
Top Tips for Quitting Smoking
It’s Never ‘Just One Puff’
“After you quit smoking, there's no such thing as bumming one cigarette," says Kirk Voelker, MD, Medical Director of Clinical Research at Sarasota Memorial. "That one cigarette you bum quickly turns into a pack you’ve bought. Don't let that be you. I've had patients go five or 10 years without smoking and then, after one puff, they're back to a pack a day. Don't take that one cigarette. Don't even take that puff. You're always one puff away from a pack a day.”
Get Rid of Reminders
Get rid of anything you associate with smoking, like ashtrays and lighters. Wash laundry that might smell like cigarette smoke. Clean upholstery or carpets that may hold the smell. Then use air freshener to deodorize any lingering scent. You don't want to see or smell anything that reminds you of smoking.
Beat Nicotine Cravings
If you struggle with cravings, remember this: most cravings pass in 3 to 8 minutes.
Distract yourself by finding something else to do-pop on some music, dance, go outside for a walk, play with a pet or call a friend. Try meditation and deep breathing, or just drink a glass of water. Do something-anything-other than lighting up.
Stay strong for those few minutes and you’ll thank yourself later.
Tools to Quit
Ready to Quit?
We're Ready to Help
Sarasota Memorial hosts monthly classes on smoking cessation, led by the experts of Tobacco Free Florida. In these FREE sessions, develop a personalized quit plan and double your chances of success. Check the SMH Calendar for the date of the next session.
To register for an upcoming class near you, call (866) 534-7909 or click here.
To learn more about resources from Tobacco Free Florida, click here.
Did you know that using nicotine replacement therapies—nicotine gum, patches or lozenges—can increase your chances of success by 200-300%? And for heavy smokers looking to quit, utilizing two therapies at once can help get over those initial cravings.
"If you smoke 10 or more cigarettes a day, we actually recommend using dual therapy to quit," says Amie Miller, ARNP, SMH Lung Cancer Screening Program Coordinator. "That means using the nicotine patch, plus the gum/lozenge for breakthrough cravings throughout the day. There are also prescription medications that can be used in combination with nicotine gum, patches or lozenges."
Proven both safe and effective, equip yourself with the proper tools to quit tobacco, once and for all. For best results, discuss your options with your healthcare provider or pharmacist first.
SMH Is Here to Help
It’s never too late to quit smoking and Sarasota Memorial is here to help.
Call 941-917-5864 (941-917-LUNG) for information and resources on free smoking cessation programs.
Edited by Sarasota Memorial copywriter Philip Lederer, MA, who crafts a variety of external communications for the healthcare system. SMH's in-house wordsmith, Lederer earned his Master's degree in Public Administration and Political Philosophy from Morehead State University, KY.