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Quitting smoking is one of the most important steps you can take towards a healthy heart. Learn more about the benefits of quitting and steps you can take to stop smoking.
Smoking increases your risk of heart disease by 2 to 3 times compared to a non-smoker's risk. This is why quitting smoking is one of the most important steps you can take towards a healthy heart. If you quit smoking, you also experience many other benefits, including:
- lower risk of lung cancer
- easier breathing and better circulation
- improved senses of taste and smell
- looking and smelling better
- saving money
If you quit smoking, you also help protect children and adults around you from the effects of second-hand smoke. Second-hand smoke can start to affect people after just 8 to 20 minutes of exposure, causing higher blood pressure and stress to the heart. Over the long term, second-hand smoke can cause the following problems:
- for infants and children, an increased risk of sudden infant death syndrome (SIDS), bronchitis, pneumonia, asthma, ear infections, and problems with reading, math, logic, and reasoning
- for pregnant women, an increased risk of miscarriages and low-birth-weight babies
- for people of all ages, a higher risk of heart disease, lung cancer, asthma, pneumonia, bronchitis, stroke, and nasal sinus cancer
The sooner you can quit, the better. However, even if you have been smoking for years, you can still improve your health and reduce your risk of heart disease by quitting smoking. Quitting smoking is not easy, and it may take you several tries before you finally quit for good. But do not give up! Here are a few tips:
- Choose a quit date. Ideally, pick a time when you will not be under unusual stress, and a time that is relatively soon (within the next 3 weeks).
- To keep yourself motivated, make a list of the reasons why you are quitting (see ideas above).
- Decide on the method you will use to quit smoking. Will you quit smoking on your own or use medications such as nicotine replacement gum, patches, or lozenges? You may wish to discuss this with your doctor or pharmacist.
- Set up a support system to help you quit. This may involve family, friends, support groups, or health professionals.
- Prepare to deal with withdrawal symptoms. Some people find it helpful to do deep breathing, drink water, or distract themselves during a craving.
- Make note of your smoking patterns and things that trigger you to smoke. Avoiding these situations will make it easier to quit.
- If you need help, call QuitNow at 1-877-455-2233 for free support and counselling. This toll-free helpline is available 24 hours a day, and translation services are available in 130 languages upon request.
For more information on quitting smoking, see:
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