Information for You, a Friend or Family Member

Tobacco use is the single most preventable cause of disease and premature death in America.

As a tobacco user, giving up tobacco is the most important thing you can do for your health or the well-being of your family.

Congratulations! You have made the first and most important step to beginning your life as a non-smoker. You understand that you need to quit smoking, and the following information can be used to help you through the next steps in beginning your life 'smoke-free'.

Contents

• Quick Facts About Tobacco
• Effects of Smoking
• Why Should You Stop Smoking?
• Tips for Quitting
• What Happens When You Stop Smoking?
• Other Information
• Other Resources

Quick Facts About Tobacco

• An estimated 430,000 Americans die each year from diseases caused by smoking (that's more than alcohol, cocaine, crack, heroin, homicide, suicide, car accidents, fires, and AIDS deaths combined).
  
  
• Secondhand smoke causes lung cancer in nonsmokers and breathing problems or ear infections in children. Secondhand smoke is responsible far 3,000 US deaths every year.

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Effects of Smoking

Short Term:

• Hair and clothes smell
  
• Skin wrinkles
  
• Teeth/Fingers stained
  
• Bad breath
  
• Taste buds deadened
  
• Stuffy nose
  
• Reduced sense of smell
  
• Throat is irritated
  
• Increases Blood Pressure
  
• Stress on Heart
  
• Lungs receive less oxygen

Long Term:

• Heart Attack
  
• Stroke
  
• Difficulty Breathing
  
• Lung cancer

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Why Should You Stop Smoking?

1. Improve my personal appearance by eliminating such things as stained teeth and fingers, bad breath, coughing, and smoking
   odor on clothes. Prevent wrinkles and keep my skin nice.
   
   
2. Regain my sense of taste and smell, feel more energized and active, sleep better, and eliminate 'hairy tongue' and 'smokers cough' or wheezing.
   
   
3. Regain control of my behavior, gaining a sense of freedom, and owning myself again.
   
   
4. Reduce health risks, such as the risk of heart disease, cancer, emphysema, and chronic bronchitis. I do not want a heart attack or to have problems breathing.
   
   
5. Reduce risk to unborn children and provide a healthy environment for children and others living with me.
   
   
6. Save money.
   
   
7. Increase productivity by regaining the time I now spend maintaining my smoking habit.
   
   
8. Avoid possible injury or upset to others by such things as smoking in restaurants or dropping ashes on them.

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Tips for Quitting

Quitting smoking can be a difficult but very rewarding decision for you and your friends or family. To help you begin living your life smoke-free, review the following tips for success.

1. Think about your reasons for quitting. Write them down and carry them with you. You can read them every day or when the going gets tough.
   
   
2. Choose a good time to quit and set a quit date. Stick with it. Sign a contract. Announce it to family and friends who support your decision.
   
   
3. Think about when and why you use tobacco. Do you use tobacco for a pick-me up? When you are bored? When you are angry, upset, worried? When you are driving your car? When you are with others who are using tobacco?
   
   A couple of weeks before your quit date, wrap your cigarette pack with paper, pencil and rubber band. When you smoke write down the time of day, how you feel, and how important that cigarette is to you. This can help you identify your reasons for smoking.
   
   
4. Have a plan before you quit. If you use tobacco for a pick-me-up, plan to exercise or take a walk instead. When you're bored, plan to call a friend, listen to music, go for a walk, play with your pet, JUST GET BUSY! When you're upset, angry, or worried, call a friend, write it down, or talk to someone you trust.
   
   
5. Think good thoughts. "I will do this." "I'm worth it." "I'm in control." "I'm proud of myself."
   
   
6. What if you smoke after quitting? This does not mean you're a smoker again- do something now to get back on track. Don't punish yourself- think about why you smoked and decide what to do the next time it comes up. You're still a non-smoker.

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What Happens When You Stop Smoking?

Your body will begin to repair itself as soon as 20 minutes after you stop smoking. Here is a list of common changes that you can expect.

20 minutes after last cigarette:

• Blood pressure drops to normal
  
• Heart rate drops to normal
  
• Body temperature returns to normal (hands/feet)

8 hours:

• Carbon Monoxide level in blood drops to normal
  
• Oxygen level in blood increases to normal

24 hours:

• Chance of heart attack decreases

48 hours:

• Nerve endings start to re-grow

72 hours:

• Bronchial tubes relax, making breathing easier - Lung volume increases

2 weeks to 3 months:

• Circulation improves
  
• Walking becomes easier
  
• Lung function increases up to 30%

1 to 9 months:

• Lungs (cilia) begin to heal, increasing mucus, cleaning lungs and reducing infection

5 years:

• Lung cancer death rate for an average smoker decreases from 137 to 72 per 100,000 people
  
• Lung cancer death rate for an average smoker drops almost as low as the rate of nonsmokers
  
• Pre-cancerous cells in the lung are replaced
  
• Risk of other cancers decreases (mouth, larynx, esophagus, bladder, kidney, and pancreas)

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Other Information

Talk with your doctor, healthcare provider or pharmacist if you have questions or want to discuss alternatives to help you quit smoking.

If you are considering use of nicotine replacement therapy to reduce withdrawal symptoms as you quit smoking, first ask your doctor if it is a safe option for you.


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Other Resources

American Lung Association
Use "search for local chapter" on site to find closest support group.

California Smokers Help Line

English -- 1-800-NO-BUTTS, (1-800-662-8887)
Spanish -- 1-800-45-NO-FUME (1-800-456-6386)
Mandarin & Cantonese -- 1-800-838-8917
Vietnamese -- 1-800-778-8440
Korean -- 1-800-556-5564
TDD/TTY -- 1-800-933-4TDD (1-800-933-4833)
Chewing Tobacco -- 1-800-844-CHEW (1-800-844-2439)


Agency for Healthcare Research & Quality
1-800-358-9295
1-888-586-6340 for the TDD service

Tobacco Information and Prevention Source (TIPS)
CDC Web site
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