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Specific Benefits of Smoking Cessation
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SMOKING CESSATION HAS IMMEDIATE & LONG-TERM BENEFITS
After 20 Minutes:
- Blood pressure and pulse go down to normal
- Body temperature returns to normal
After 8 Hours:
- Carbon Monoxide levels in blood drop and oxygen levels increase
After 24 Hours:
- Chance of heart attack goes down
After 48 Hours:
- Food tastes and smells better
After 2 Weeks:
- Coughing, congestion, tiredness, shortness of breath go down
After 1 Year:
- Risk of heart disease decreases by 50%
After 10-15 Years:
- Risk of dying prematurely approaches that of a never smoker
- Other Benefits:
- You will be protecting your friends/family from the dangers of
second-hand smoke
- Your teeth will be less stained
- You will have more energy
- You will overcome a strong addiction and be in control of your life
- Your self-confidence will improve
- Your breath, clothes, car and home will smell better
- Your life insurance premiums will go down
- You will save money
Adapted from: Department of Family & Community Medicine,
University of Toronto. Smoking Cessation Guidelines, How to Treat your
Patient’s Tobacco Addiction. Pegasus Healthcare International. 2000.
Coping with Withdrawl Symptoms
Withdrawal
Symptom
|
What
to Do
|
Tenseness, Irritability
|
Go for a walk
Take deep breaths
Soak in a warm bath
Meditate
|
Depression
|
Use positive
self-talk
Speak to a friend
See your doctor if
depression is intense
|
Headaches
|
Use mild analgesics
Drink plenty of
water
Relax and rest
|
|
Appetite Changes
|
Eat a well-balanced
diet
Choose healthy,
low-fat snacks
|
|
Constipation, gas
|
Drink plenty of
fluids
Eat lots of fruits,
vegetables, & high-fibre cereal
|
|
Insomnia
|
Avoid beverages with
caffeine (e.g. coffee, tea, cola), particularly before bed.
Try relaxation
exercises before bed
|
|
Difficulty
concentrating
|
Break large projects
into smaller tasks.
Take regular breaks
|
|
Cough, dry throat
& mouth, nasal drip
|
Drink plenty of
fluids
|
|
Dizziness
|
Sit down & rest
until it passes
|
Adapted from: Department of Family & Community
Medicine, University of Toronto. Smoking Cessation Guidelines, How to
Treat your Patient’s Tobacco Addiction. Pegasus Healthcare International.
2000.
|
Think Positively!
Build your confidence.
Reduce the amount you smoke by delaying your first cigarette of the day.
Develop positive attitude and learn positive self-talk (the things that you
think or say to yourself inside your head). If you need a cigarette within
30 minutes of waking, you are addicted.
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(Source: Heart Niagara, December 2000).
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