Quitting tobacco use

If you smoke, your goal is to quit smoking. The benefits of quitting happen right away and continue many years later:

8 hours: The carbon monoxide level in your blood drops to normal and the oxygen level in your blood increases to normal.
24 hours: Your chance of a heart attack decreases.
48 hours: Nerve endings start to grow again; your senses of smell and taste improve.
2 weeks: Circulation to your hands and feet improve; your ability to exercise is increased; your lung function increases up to 30 percent.
1-9 months: Your cough, stuffy nose, and shortness of breath decrease; your energy level increases.
1 year: Your chance of heart disease is cut in half.
5 years: Your chance of a stroke is the same as a non-smoker; your chance of dying from lung cancer is cut in half.
5-10 years: Pre-cancerous cells are replaced with normal cells.
10 years: Your risk of cancer, stroke, and heart disease is the same as a non-smoker’s risk.

Other benefits of quitting smoking

You have fewer colds, sinus infections, and lung problems such as pneumonia, bronchitis and asthma attacks.
Your chance of developing an ulcer is lessened.
You are less likely to develop cancer of the mouth, throat, esophagus, bladder, kidney and pancreas.
Your healing ability is improved.
Your HDL (good cholesterol) levels increase.
You have increased energy, power, and strength.

Preparing to quit

Make a pact with yourself to quit.
Pick a date for quitting.
Write down your three most important reasons for quitting on a card. Carry the card with you or post it on the refrigerator and look at it several times a day.
Start reducing your smoking. Don't allow yourself to smoke in certain places.
Visualize yourself as a non-smoker.
Plan your reward for each day you don't smoke.

Actually quitting

Get rid of all cigarettes and chewing tobacco.
Throw away your ashtrays.
Don't allow smoking in your home. If other family members want to smoke, ask them to go outside.
Avoid "high risk" situations: bars, parties and smoking environments.
Think positively. Believe you can quit and don't make a big deal of it.
Take it one day at a time. If you fall off the wagon, climb back on! Remember that even the most intense craving lasts only five to 10 minutes. So wait it out!

Quitting aids

Talk with your health care provider about which way(s) to quit may help you the most.

Over-the-counter products include nicotine gum, nicotine lozenge (Commit™), and the nicotine patch (Nicoderm® and Nicotrol®).
Prescription products include Zyban®, nicotine nasal spray, nicotine inhaler and nicotine patch (Habitrol® and Prostep®).

Other ways to quit include hypnosis, acupuncture, delaying the first cigarette of the day, cutting down, and quitting cold turkey.

Need help?

Talk with your health care provider about your best treatment options. You can also check with your insurance provider about quitting programs that may be available to you.

For information about smoking cessation programs in Minnesota, call Medformation® at 612-262-3333 or 1-800-877-7878.