Within 20 minutes of

smoking your last cigarette,

your body begins a series

of changes that continue for

years.

The Benefits of Quitting

1. Stroke risk is reduced to that of a person who never smoked

2. Mouth, throat, and esophagus cancer risks are cut in half.

3. Cancer of the larynx risk is reduced.

4. Coronary heart disease risk is cut in half.

5. Ulcer risk drops.

6. Chronic obstructive pulmonary disease risk of death is reduced. Lung cancer risk drops by as much as half.

7. Bladder cancer risk is cut in half.

8. Peripheral artery disease goes down.

9. Cervical cancer risk is reduced.

10. Low birth weight baby risk drops to normal if you quit before pregnancy or during your fi rst trimester.

After 20 Minutes Heart rate drops.

After 12 hours Carbon monoxide level in your blood drops to normal.

After 2 Weeks to 3 Months Heart attack risk begins to drop. Lung function begins to improve.

After 1 to 9 Months Coughing and shortness of breath decrease.

After 1 Year Added risk of coronary heart disease is half that of a smoker’s.

After 5 – 15 Years Stroke risk is reduced to that of a nonsmoker.

After 10 Years Lung cancer death rate is about half and risk of mouth, throat, esophagus, bladder, kidney, and pancreas cancers decreases.

15 Years After QuittingRisk of coronary heart disease is back to that of a nonsmoker’s.

10 reAsoNs to quit

do you Need More?

Smoker’s lungs

Non-smoker’s lungs

NicotiNe: A powerful AddictioNIf you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug. People usually make a few attempts to quit before they succeed, but many quit on their first attempt. Each time you try to quit, you learn what helps and what hurts.

50,000,000 Americans

have quit using tobacco.

You can too!

Quitting smoking is one of the most important things you will ever do.

• You will live longer and be healthier.

• Your chance of having a heart attack, stroke, or cancer will decrease.

• If you are pregnant, you will improve your chances of having a healthy baby.

• The people you live with, especially your children, will also be healthier.

• You will have extra money to spend on things other than cigarettes.

five keys for quittiNgStudies indicate the following steps will help you quit for good. You have the best chance of quitting if you use them together.

1. Get ready• Set a quit date.

• Throw out ALL cigarettes and ashtrays in your home, car, and place of work.

• Ask visitors not to smoke in your home.

• Look at your past attempts to quit. Think about what worked and what did not.

• Once you quit, don't smoke again—NOT EVEN A PUFF!

2. Get supportResearch shows that you have a better chance of being successful if you have help.

Tell your family, friends, and co-workers that you are going to quit and need their support. Ask them not to smoke around you or leave cigarettes out in front of you.

Talk to your health care provider—doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor.

Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting. Find a program at a local hospital or health center. Call your local health department for information about programs in your area.

3. Learn new skillsTry to distract yourself from the urge to smoke. Talk to someone, go for a walk, or get busy with a task.

When you first try to quit, change your routine. Take a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.

Try to reduce your stress. Take a hot bath, exercise, or read a book.

Plan to do something every day that makes you happy.

Drink a lot of water and other fluids.

4. Get medicationMedications can help you reduce some of your urge to smoke.

The U.S. Food and Drug Administration (FDA) has approved these over-the-counter medications to help you quit smoking: the patch, nicotine gum, nicotine lozenges. Also, a nicotine inhaler, nasal spray, and Zyban/Buproprion are available by prescription.

Ask your health care provider for advice and carefully read the information on the package.

These medications can double your chances of quitting for good.

Everyone who is trying to quit may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your health care provider before taking medications.

5. Be preparedMost relapses happen within the first three months. Don’t be discouraged if you start smoking again. Remember, most people try to quit several times before they are successful.

difficult situAtioNs to wAtch for Alcohol. Avoid alcohol. Drinking lowers your chances of success.

Other Smokers. Being around smokers can make you want to smoke.

Weight Gain. Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don’t let weight gain distract you from your main goal—quitting smoking.

Bad Mood or Depression. Find other ways to improve your mood besides smoking. Talk to a friend, family member, or counselor. Start a new hobby. Exercise or go for a walk.

If you are having problems, talk to your health care provider.

speciAl situAtioNs or coNditioNsStudies suggest that everyone can quit smoking. Your situation or condition can give you a special reason to quit.

Pregnant women/new mothers. Protect your baby’s health and your own.

Hospitalized patients. Reduce health problems and help healing.

Heart attack patients. Reduce your risk of a second heart attack.

Lung, head, and neck cancer patients. Reduce your risk of a second cancer.

Parents. Protect your children from illnesses caused by second-hand smoke.

Before you try to stop smoking, ask yourself: 1. Why do I want to quit?

2. When I have tried to quit in the past, what helped and what didn’t?

3. What will be the most difficult situations for me after I quit? How will I handle them?

4. Who can help me through the tough times? Family? Friends? Health care provider?

5. What pleasures do I get from smoking? What ways can I still get pleasure if I quit?

Ask your health care provider:1. How can you help me to succeed?

2. What medication do you think would be best for me and how should I take it?

3. What should I do if I need more help?

4. What is smoking withdrawal like? How can I get information on withdrawal?

International District Medical & Dental Clinic720 8th Avenue SouthSeattle, WA 98104206.788.3700

Holly Park Medical & Dental Clinic3815 South Othello StreetSeattle, WA 98118206.788.3500

www.ichs.com