LAS VEGAS - November 19, 2008 - The UNLV School of Nursing encourages the Las Vegas community to participate in the Great American Smokeout Nov. 20, which encourages the estimated 45 million smokers nationwide to quit for the day or pledge to smoke less. Tobacco use can cause lung cancer, as well as other cancers, heart disease, and lung diseases. Smoking is responsible for one in three cancer deaths and one in five deaths from all causes. Approximately 8.6 million people are living with serious illnesses caused by smoking.
"Quitting smoking is not easy, but it can be done," says Nancy York, assistant professor of Nursing at UNLV, whose research focuses on smoke free policy and smoking cessation strategies. "To have the best chance of successfully quitting, smokers need to know what's at stake, that they're not alone in the struggle to quit, and they need to have strategies for successful quitting."
Health Benefits of Quitting Smoking
In order to successfully quit, it's important to be aware of the associated health benefits. According to the American Cancer Society, within just minutes of smoking their last cigarette, a smoker's body starts to get better:
o 20 minutes after quitting: Heart rate and blood pressure starts to return towards normal.
o 12 hours after quitting: Carbon monoxide levels in the bloodstream return to normal.
o Two weeks to three months after quitting: Circulation improves as well as lung function starts to improve.
o One to nine months after quitting: Coughing and shortness of breath decrease and the risk of a lung infection is reduced.
o One year after quitting: The excess risk of coronary heart disease is half that of a smoker's.
The Challenge of Quitting Smoking
Nicotine is found in tobacco, the main ingredient of cigarettes, and is a highly addictive drug. A smoker becomes both physically and emotionally dependent on nicotine. When a smoker inhales the nicotine is carried into lungs where it then becomes absorbed into the bloodstream.
"Once in the bloodstream nicotine produces pleasant feelings and sensations," says York. "Over time the smoker will actually need to smoke more cigarettes to produce those same pleasant feelings."
Tips to Help Smokers Quit
York suggests that smokers adhere to the following tips from The American Cancer Society and the American Lung Association to help them successfully quit:
o Talk with a healthcare provider - There are a variety of medications available that can be used depending upon a smoker's habits and prior attempts at quitting.
o Find a smoking cessation support program - These may include a support group, website, telephone counseling or smoking cessation class. Some smokers find a combination of these programs works best.
o Set realistic goals - It may be unreasonable for a smoker to quit "cold turkey". Decreasing the number of cigarettes smoked daily is a good initial goal for many. Setting a daily limit of the number of cigarettes to be smoked, and decreasing the number each day, may gradually lead to abstinence.
o Set a quit date - Planning the date in advance and determining what strategies will be most helpful to deal with cravings is helpful.
o Think ahead - When planning daily activities, smokers should think ahead to avoid or modify situations that trigger an urge to smoke. Plan alternative activities during "trigger" events.
o Find a Substitute for the habit - A smoker is used to having a cigarette in their mouth. Other items such as cinnamon gum or sticks, peppermints, or toothpicks may be a useful substitute.
o Begin an exercise program - No matter what type, or how strenuous, exercise relieves stress and helps the body recover from the damage done from cigarettes.
o Be persistent - Multiple attempts do not symbolize failure, but instead shows persistence. The key is to never give up.
