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The Good News About Quitting

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Within minutes of smoking your
last cigarette, the body begins to repair itself.

20 minutes
Blood pressure and pulse rate return to normal.
Body temperature increases to normal.

8 hours
Carbon monoxide levels drop and oxygen levels increase to normal

48 hours
Food begins to smell and taste better

72 hours
If bronchial tubes are undamaged, breathing will become easier.
Lung capacity will increase.

2 weeks – 9 months
Body’s overall energy will increase.
Smoker’s cough will be fading away
Circulation improves

1 year
Risk of heart disease is ½ that of a smoker

10 to 15 years
Risk of heart disease and cancer is that of a non-smoker

 TOUGH
TIME TIPS

1
After your meal don’t sit down. Get up and go for
a walk, pick up a hobby to work on. Avoid anything
that might remind you of your cigarettes.
2
Brush your teeth often.
3
Put your cigarettes where they are harder to get
at.
4
If a craving hits at work- stand up, stretch, and
go for a drink of water.
5
Start an exercise program.
6
Buy sugarless gum or candy. Carry them in your pocket
or purse where you usually keep your cigarettes.
7
Change your daily routine or the order your normally
do things.
8
Try using flavoured toothpicks.
9
If you have a cigarette use the opposite hand. It
will make you think. Only allow yourself a few puffs
and put it out.

 

FAQ’S:
FREQUENTLY ASKED QUESTIONS!


Q
What if I cut down on
smoking, will that help?

A
Cutting down is commonly used to quit and can be quite successful for many
people. The best method depends on what fits best with your life, your smoking
patterns and personality!

Q
If I stop smoking,
won’t I get really fat?

A
Only about one-third of
people who stop smoking gain weight, and that gain is usually only a
kilogram or two.

Q
What if I don’t
inhale?

A
Wherever cigarette smoke
touches living tissue, even if it’s only your mouth or lips, it attacks
and harms that tissue.
Q
Are “light” and “mild” cigarettes
better for my health?
A
Smokers may be consciously
or unconsciously changing their smoking habits when smoking
cigarettes labeled “light” and “mild” by
taking longer or deeper puffs on the cigarette, or by
smoking more cigarettes in order to get a satisfactory
amount of nicotine. These actions increase the amount
of smoke and thereby also the amounts of tar and other
carcinogens inhaled into the lungs. The result is that
the tar values listed on the cigarette package are often
much lower than what an average smoker will actually
inhale. Pretty deceptive on the tobacco company’s part,
don’t you think?
Cigarette Brand Tar Values on Package (mg/cig) Standard ISO Test “Realistic Smoking” Test
duMaurier King Size 15 15.2 36.9
duMaurier Light King Size

12

 12.1 38.24
duMaurier Regular 13 14.4 33.6
Player’s Regular 16 16.5 37.2
Player’s Light King Size 13 13.7 33.3
Player’s Extra Light 11 11.8 31.4
Regular      
Player’s Light Regular 13 13.9 34.15
Matinee Extra Mild King Size 4 4.7 26
Rothmans King Size 15 15.8 34.2
Export A Regular 16 15 34
Export A Light Regular 13 13 28

Taken from University
of Toronto, Leave the Pack Behind, 2003

 

TOP TEN REASONS TO STOP SMOKING!!!

10.
No more smoker’s cough
9.
Proof of your self-control
8.
No more smelly clothes
7.
Fresher breath and
healthier teeth
6.
Carbon monoxide levels in
bloodstream decrease quickly
5.
Blood pressure, pulse rate
and body temperature quickly return to normal and you’ll have more
energy!!!
4.
Your risk of cancer and
heart disease will decrease
3.
You’ll have more money
2.
Your headaches and dizzy
spells from cigarettes will disappear

And the
number one reason to stop smoking…
1. 
You greatly improve your
chances for a longer life

LEAVE THE PACK BEHIND!!!

The Good News About Quitting
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