Choose You Kentucky
Cigarettes
Understanding Cigarette Smoking
Cigarette smoking remains one of the leading causes of preventable death and disease worldwide.
Despite widespread knowledge of its dangers, millions of people continue to
smoke. Cigarettes contain over 7,000 chemicals, many of which are toxic and
carcinogenic, and nicotine—the primary addictive substance—makes quitting diAicult.
However, with the right strategies, resources, and support, quitting is possible, and the
benefits of doing so start almost immediately.
What Is Smoking??
Smoking involves inhaling the smoke produced by burning tobacco, which contains nicotine, tar, and thousands of harmful chemicals.
Over time, this habit can lead to serious
health issues, including cancer, heart disease, lung disease, and other chronic conditions.
Health Risks of Smoking
The health risks associated with cigarette smoking are well-documented and severe:
Cancer:
Smoking is the leading cause of various types of cancer, including lung, throat, mouth, and bladder cancer
Heart disease:
Smoking damages blood vessels and the heart, increasing the risk of heart
attack, stroke, and coronary artery disease.
Lung disease:
Chronic obstructive pulmonary disease (COPD), emphysema, and chronic
bronchitis are common results of long-term smoking.
Reduced life expectancy:
Smokers, on average, lose at least 10 years of life compared to
non-smokers.
Secondhand smoke exposure:
Smoking not only harms the smoker but also puts those
around them, especially children and non-smokers, at risk of developing similar health
problems.
Steps to Quit Smoking:
- Make a Plan: Decide when you want to quit and create a clear plan. Set a quit date within
the next couple of weeks to give yourself time to prepare without losing momentum. - Identify Your Triggers: Recognize the situations, people, or feelings that prompt you to
smoke. Common triggers include stress, social settings, and certain routines. By understanding your triggers, you can plan ways to avoid or manage them. - Build a Support Network: Tell your friends, family, and colleagues about your plan to quit.
Their encouragement and accountability can be invaluable during diAicult moments. - Consider Nicotine Replacement Therapy (NRT): Nicotine patches, gum, lozenges, and
inhalers can help reduce withdrawal symptoms and cravings. These are available over-thecounter
or by prescription. - Use Medications: Medications like bupropion (Zyban) and varenicline (Chantix) can also
help reduce cravings and withdrawal symptoms. Consult with your healthcare provider
about the best options for you. - Stay Busy and Distracted: Cravings often pass within a few minutes. Find activities to
keep your mind and hands occupied, such as exercise, reading, or calling a friend. - Reward Yourself: Celebrate each smoke-free milestone by treating yourself to something
you enjoy. This positive reinforcement can motivate you to stay on track.
Quit Smoking Resources
There are numerous tools and programs available to help you quit smoking, many of which
are free or low-cost. Below are some highly recommended resources:
- 1-800-QUIT-NOW: A national quitline providing free and confidential support from trained
counselors who can help create a quit plan, oAer advice, and connect you to local
resources. - Smokefree.gov: A resource from the National Cancer Institute oAering quit plans, text message support, and mobile apps tailored to your specific needs. (https://smokefree.gov)
- Nicotine Anonymous: A 12-step program that supports individuals trying to overcome
nicotine addiction. Meetings are available in person and online. (https://nicotine-anonymous.org) - QuitGuide App: A free mobile app that helps track cravings, manage triggers, and monitor
progress toward a smoke-free life.(https://smokefree.gov/tools-tips/apps/quitguide) - Freedom From Smoking® Program: Created by the American Lung Association, this program provides in-person, online, and phone-based support. (https://www.lung.org/quit-smoking/join-freedomfrom-
smoking)
Benefits of Quitting Smoking
The benefits of quitting smoking begin almost immediately and continue to improve your
health over time:
- 20 minutes after quitting: Heart rate and blood pressure drop.
- 12 hours after quitting: Carbon monoxide levels in the blood return to normal.
- 2-12 weeks after quitting: Circulation improves and lung function increases.
- 1-9 months after quitting: Coughing and shortness of breath decrease as the lungs start to
heal. - 1 year after quitting: Risk of coronary heart disease is half that of a smoker’s.
- 5-15 years after quitting: Risk of stroke is reduced to that of a non-smoker.
- 10 years after quitting: Risk of lung cancer drops to about half that of a smoker.
- 15 years after quitting: Risk of heart disease is similar to that of a non-smoker.