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Butt Out Now: How to Stop Smoking and Stay Cigarette-Free
Have you ever thought about what makes cigarettes so appealing? Perhaps you're feeling pressure from friends to smoke, or maybe you're just curious about what it's like to inhale. Maybe you think smoking will make people like you more, or help guard against weight gain. Whether you want to kick the habit or you're worried about a roommate or friend who smokes, read on!
Using tobacco can spell big trouble for your health. Did you know one in three people who smoke today will die prematurely? That translates to 1,200 people a day! Nonetheless, 30 percent of college students smoke. In fact, this is the only age group within which smoking rates are on the rise. Of college-aged smokers, 20 percent started in college. Beyond threatening your health, smoking in college has been linked to other problems, including poor academic performance.
Know What You're Inhaling
Cigarettes contain 4,000 chemicals, more than 40 of which are known to cause cancer in humans. Examples include tar, carbon monoxide, ammonia, butane (found in lighter fluid), arsenic and formaldehyde. Most people wouldn't willingly put these toxins in their body. But that's what you do every time you light up. Even if you don't smoke, you're still exposed to dangerous chemicals.
The Nicotine Addiction
So, why are cigarettes addictive? The drug nicotine; your brain comes to crave nicotine to the point that you need it just to feel good. The younger you are when you start smoking, the more likely you will become strongly addicted. And the longer you smoke, the more damage is done to your body.
Put Your Pack Down
More than giving you yellow teeth, bad breath, frequent respiratory infections and weakening bones, smoking can kill. It's blamed for nearly one-third of all cancer deaths, and contributes to heart disease, emphysema and other health problems later in life.
Lung cancer is now the leading cancer in women and men. Nearly all lung cancer cases (90 percent) are due to smoking, and female smokers are at greater risk than men.
So to sum it up, smoking leads to:
- Bad breath
- Yellow teeth and cavities
- Smelly clothes
- Increases in the number and severity of respiratory illnesses, such as asthma and bronchitis
- Reduced physical fitness, making it more difficult to play sports and exercise
- Weakened bones (osteoporosis)
- Damage to your lungs and heart, robbing years of life
Think about quitting today. You only have one pair of lungs, and the sooner your can quit, the better. Need another reason? Think of the money you'll save.
How to Quit
To successfully quit, you need to be willing to break habits associated with smoking. Follow these tips:
- Choose a "Quit Day" within the next two weeks.
- Use the Internet to take advantage of online smoking cessation programs like www.smokefree.gov; these tools can help you track your success.
- Avoid places where you would normally light up.
- Stay away from alcohol, which can reduce your willpower.
- Exercise and drink plenty of water or juice.
- Plan activities to keep your mind off smoking.
- Tell friends and family members to be supportive.
- Ask about smoke-free dorms.
- Ask your health care provider about over-the-counter nicotine replacement products (gum and patches).
Be prepared to deal with the symptoms of withdrawal, which include cravings and irritability. Knowing what to expect will better prepare you in being able to quit. Repeatedly tell yourself, "I can quit smoking." Once you do, you'll look, smell and feel a lot better.
Myths and Truths about Smoking
- It will be easy to quit when I'm ready.
Many college students want to quit after college, but find it very difficult to kick the habit. Old smoking patterns prevail, and they regret ever starting to smoke in the first place.
- Smoking helps control my weight.
If someone gains a noticeable amount of weight after quitting smoking, it's likely because they're substituting food for their nicotine craving. If you stop smoking, you'll be able to get in shape more easily, keeping your lungs clean. Be sure to drink plenty of water and keep healthy snacks like yogurt, carrots and granola bars available.
- Social smoking isn't addicting or harmful to my health.
Even one cigarette can be harmful to your body. You may think it's okay to light up when you're partying or drinking with friends, but the damage is done immediately and worsens as you keep smoking.
- Light cigarettes are not as toxic.
Whether you smoke lights or regulars, every time you inhale smoke from a cigarette, your lungs and heart are damaged. Light cigarettes are not any safer.
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Questions to Ask Your Health Care Professional
Talk to your health care professional and find out what resources your campus health service offers students who want to quit smoking. You may want to ask:
- What smoking cessation programs are available?
- Which nicotine replacement products would you recommend?
- How will my body react to quitting smoking?
- What can I do to counteract my cravings?
- How can I boost my willpower in social settings?
Resources
American Lung Association
1-800-586-4872
www.lungusa.org
Office on Smoking and Health
1-800-232-4636
www.cdc.gov/tobacco
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