Fall has arrived, with its cooler temperatures and colorful leaves. How are you doing with your resolution to take better care of yourself? Are you making strides in achieving a healthier mind, body and soul?
At Gurwin, we’ve resolved to help you make some small changes throughout the year that will help you achieve your goal, and we give you tips during the first week of the month to get you there. So far, we suggested you donate blood, add a little exercise, make small changes to your eating habits, reduce your stress, find time to volunteer, care for your skin, stay hydrated, rest and get your flu shot. This month, we focus on a resolution to help you quit smoking.
According to the American Cancer Society, tobacco use is the leading preventable cause of disease and premature death in the US, yet more than 42 million Americans still smoke cigarettes – almost one in every five adults. Add that to the more than 15 million who smoke cigars or tobacco in pipes, and you have entirely too many people harming their own health and the health of others. The health benefits of quitting start immediately from the moment you stop smoking, and quitting when you are younger will reduce your health risks more. But, quitting at any age can give back years of life that would be lost by continuing to smoke.
How will your body recover?
- After 20 minutes, your heart rate and blood pressure drop
- After 12 hours, the carbon monoxide level in your blood drops to normal
- Between 2 weeks and 3 months, your circulation improve and your lung function increases
- After 1 year, your excess risk of coronary artery disease is half that of a person who continues to smoke
- After 10 years, your risk of dying from lung cancer is about half that of a person who continues to smoke
- After 15 years, your risk of coronary artery disease is that of a non-smoker
Here are some tips for you to make the resolution to quit smoking, and stick to it:
- Start with the Great American Smokeout on November 20. Quit for one day. You can do it for one day.
- Then, pick a quit date. Share the date with your family and friends, so they can support you in this effort.
- Get rid of all the tobacco products in your home, car and at work.
- Make a list of the situations that you most want a cigarette, and think about how you can change those situations so you have a replacement for cigarettes.
- Estimate how much you spend a day, a week, a month and a year on cigarettes. Think of what you will do with that money, and make a plan of a purchase or vacation to reward yourself when you hit a milestone.
- See your doctor – he or she may be able to offer prescription medications and/or nicotine replacement products that can be of help with withdrawal symptoms such as crankiness, trouble sleeping, hunger and anxiety.
- Consider joining a support group – being with others who share your experiences might help you stick with it.
Quitting is hard, but the American Cancer Society says you can increase your chances of success with help. They can tell you about the steps you can take to quit, and they provide programs, resources and support. Call 1-800-227-2345, or visit www.cancer.org/healthy/stayawayfromtobacco.
