Www.iaff.org/smokefree. What We Will Talk About Health Risks Quit Preparing to Quit Potential Benefits From Quitting Staying Smoke-Free Why It’s So

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What We Will Talk AboutWhat We Will Talk About

Health Risks

Quit

Preparing to Quit

Potential Benefits From Quitting

Staying Smoke-Free

Why It’s So Hard to Quit


Health Risks

Quit

Preparing to Quit


Staying Smoke-Free


Smoking + Fire Fighter Job Stress =

Increased Health Risk

Smoking + Fire Fighter Job Stress =

Increased Health Risk

Health RisksHealth Risks

Risks of Smoking in the General U.S. PopulationRisks of Smoking in the General U.S. Population


Smoking is the number one preventable cause of premature death in the United States!


• The Deaths• Smoking kills more people than alcohol, AIDS, car accidents, illegal drugs, murders, and suicides combined

•People who die each year from their own cigarette smoking: approximately 438,000

•People who die each year from others’ smoking: approximately 38,000

• The Deaths• Smoking kills more people than alcohol, AIDS, car accidents, illegal drugs, murders, and suicides combined

•People who die each year from their own cigarette smoking: approximately 438,000

•People who die each year from others’ smoking: approximately 38,000

Society’s ProblemSociety’s Problem

Society’s ProblemSociety’s Problem

• The Dollars

• Health care costs: $75.5 billion

•Approximately $1,677 per smoker per year

• Productivity costs: $92 billion


• The Dollars

• Health care costs: $75.5 billion


• Productivity costs: $92 billion


Health Risksthat you can reduce when you quit smoking


Lung CancerLung CancerCigarette smoke damages cells. This cell damage can lead to tumors that often start in the lungs. Lung cancer can spread to other parts of the body.



COPDCOPDCOPD (chronic obstructive pulmonary disease) is a group of lung conditions that includes emphysema and chronic bronchitis. COPD is different from asthma, but it can be hard to tell them apart. COPD makes it difficult to breathe. It may get slowly worse as the damage to the lung progresses.



StrokeStrokeSmoking makes it easier for clots to form that can block the flow of blood. A stroke happens when blood can’t get to the brain.

Coronary Heart DiseaseCoronary Heart DiseaseCigarette smoke narrows the blood vessels and can cause the heart to work harder, which causes coronary heart disease.

Also…Also…Women who smoke and take birth control pills are 13½ times more likely to have a heart attack than women who do not smoke and take birth control pills.

Health Risksthat you may be able to reduce when you quit smoking

Health Risksthat you may be able to reduce when you quit smoking

Heart Attacks = 45% of Fire Fighter

Line-of-Duty Deaths

Heart Attacks = 45% of Fire Fighter

Line-of-Duty Deaths


Exposure to toxins = Increased risk for:

• Colon cancer

• Brain cancer

• Bladder cancer

• Kidney cancer

• Hodgkin’s Lymphoma

Exposure to toxins = Increased risk for:

• Colon cancer

• Brain cancer

• Bladder cancer

• Kidney cancer

• Hodgkin’s Lymphoma


Fire fighting + smoking = addition of increased risk for:

chronic respiratory illness lung damage

Fire fighting + smoking = addition of increased risk for:

chronic respiratory illness lung damage


Blood contact risk for Hepatitis B or C Liver damage

Smoking adds to the damage from

hepatitis

Blood contact risk for Hepatitis B or C Liver damage

Smoking adds to the damage from

hepatitis


Smoking Is Not Just a Personal MatterSmoking Is Not Just a Personal Matter

• Secondhand smoke may increase health risks for family members

↑ lung cancer and heart disease

↑ smoking by children of tobacco users↑ low birth weight, sudden infant death syndrome, asthma, middle ear disease, respiratory infections in children of smokers

• An estimated 38,000 annual deaths are attributed to secondhand smoke

• Secondhand smoke may increase health risks for family members

↑ lung cancer and heart disease

↑ smoking by children of tobacco users↑ low birth weight, sudden infant death syndrome, asthma, middle ear disease, respiratory infections in children of smokers

• An estimated 38,000 annual deaths are attributed to secondhand smoke

Economic Costs of SmokingEconomic Costs of Smoking

• Direct medical expenditures attributed to smoking:

• Approximately $75 billion per year

• Approximately 14% of all Medicaid expenditures are related

to smoking

• Lost productivity:• Approximately $92 billion per year

• Direct medical expenditures attributed to smoking:

• Approximately $75 billion per year

• Approximately 14% of all Medicaid expenditures are related

to smoking

• Lost productivity:• Approximately $92 billion per year

Besides Health Risks…Besides Health Risks…

•46 states have laws restricting smoking in public places

•31 states have laws restricting smoking in private work places

•48 states have laws restricting smoking in government buildings

•46 states have laws restricting smoking in public places

•31 states have laws restricting smoking in private work places

•48 states have laws restricting smoking in government buildings

As of 2006, at least….As of 2006, at least….

Environment for Tobacco Control Is Evolving

Environment for Tobacco Control Is Evolving

WHO Framework Convention onTobacco Control

WHO Framework Convention onTobacco Control

Tobacco TaxationTobacco Taxation


Health Risks

Quit

Preparing to Quit


Staying Smoke-Free


For many people, smoking is two things at the same time:

•Craving – having a very strong want or

need for a cigarette and feeling unsettled when you don’t have one




Why It’s So Hard to QuitWhy It’s So Hard to Quit




•Habit – doing things the same way over and over when you smoke




•Habit – doing things the same way over and over when you smoke

Why It’s So Hard to QuitWhy It’s So Hard to Quit

Why It’s So Hard to QuitCraving comes from brain chemistry


Smoking sends nicotine to the brain in a few seconds.Smoking sends nicotine to the brain in a few seconds.

NicotineNicotine



Nicotine starts a series of biochemical reactions that cause the release of dopamine.

Nicotine starts a series of biochemical reactions that cause the release of dopamine.

NicotineNicotine



Dopamine is a chemical in the Dopamine is a chemical in the brain that gives a feeling of brain that gives a feeling of pleasure and calm.pleasure and calm.

Dopamine is a chemical in the Dopamine is a chemical in the brain that gives a feeling of brain that gives a feeling of pleasure and calm.pleasure and calm.

NicotineNicotine



Between cigarettes, the level of dopamine gets less…and you start to get crabby and jumpy.

Between cigarettes, the level of dopamine gets less…and you start to get crabby and jumpy.

NicotineNicotine



Your brain craves nicotine to release more dopamine to bring it back to a level of pleasure and calm.

Your brain craves nicotine to release more dopamine to bring it back to a level of pleasure and calm.

NicotineNicotine



Smoking again sends nicotine to the brain in a few seconds.Smoking again sends nicotine to the brain in a few seconds.

NicotineNicotine



• Nicotine has the potential to be addictive

• Has a stimulating and calming effect at the same time

• Depresses appetite, which may interfere with good nutrition

• Nicotine has the potential to be addictive

• Has a stimulating and calming effect at the same time

• Depresses appetite, which may interfere with good nutrition

Why It’s So Hard to Quit Effects of nicotine from cigarette smoking

Why It’s So Hard to Quit Effects of nicotine from cigarette smoking

Why It’s So Hard to Quit Withdrawal effectsWhy It’s So Hard to Quit Withdrawal effects

You might feel bad at first when you stop smoking:

•Constipation•Coughing or sore throat•Cravings•Disturbed sleep•Headaches•Dizziness or tingling•Hunger•Crabby or short-tempered

These effects can lessen over time as your body adjusts to the lack of nicotine.

You might feel bad at first when you stop smoking:

•Constipation•Coughing or sore throat•Cravings•Disturbed sleep•Headaches•Dizziness or tingling•Hunger•Crabby or short-tempered

These effects can lessen over time as your body adjusts to the lack of nicotine.

Why It’s So Hard to QuitWeight Gain

Why It’s So Hard to QuitWeight GainAre you afraid you might gain weight when you quit smoking?

•Not everybody gains weight•Many ex-smokers gain a little (average 6–8 pounds)•About 1 of 10 people gain a lot (maybe 30 pounds)

Are you afraid you might gain weight when you quit smoking?

•Not everybody gains weight•Many ex-smokers gain a little (average 6–8 pounds)•About 1 of 10 people gain a lot (maybe 30 pounds)

• If you do gain weight, ask your doctor for suggestions on how to lose it again when you have your nicotine craving under control

• If you do gain weight, ask your doctor for suggestions on how to lose it again when you have your nicotine craving under control

You can limit weight gain with a You can limit weight gain with a healthy lifestyle.healthy lifestyle.You can limit weight gain with a You can limit weight gain with a healthy lifestyle.healthy lifestyle.



•Eat low-calorie healthy Eat low-calorie healthy mealsmeals

•Exercise regularly Exercise regularly (check with your doctor (check with your doctor before starting a new before starting a new activity)activity)

•Eat low-calorie healthy Eat low-calorie healthy mealsmeals

•Exercise regularly Exercise regularly (check with your doctor (check with your doctor before starting a new before starting a new activity)activity)

Why It’s So Hard to QuitMost habits are hard to break

Why It’s So Hard to QuitMost habits are hard to break

“Every time I make a phone call, I have a smoke.”

“I smoke with my coffee in the morning.”

“I smoke when I’m waiting at the fire house.”

“I don’t know what to do with my hands if I’m not holding a cigarette.”

“Every time I make a phone call, I have a smoke.”

“I smoke with my coffee in the morning.”

“I smoke when I’m waiting at the fire house.”

“I don’t know what to do with my hands if I’m not holding a cigarette.”

Most habits can trigger a desire for a smoke.

Most habits can trigger a desire for a smoke.

Fire fighting is one of the most stressful jobs

Stress can lead to a desire to smoke

more

Fire fighting is one of the most stressful jobs

Stress can lead to a desire to smoke

more




Health Risks

Quit

Preparing to Quit


Staying Smoke-Free


Potential Benefits From QuittingMajor Health Benefits


24 h: Chance of having a heart

attack may begin to decrease

24 hrs





2–12 wk: Blood

circulation and lung

function may improve

2 wks to 3 mos

24 hrs



1–9 mo: Lungs may start to

clean themselves

again

1 to 9 mos



2–12 wk: Blood



2 wks to 3 mos

24 hrs




clean themselves

again

1 to 9 mos

1 y: The excess risk of a heart attack caused by smoking may be reduced in half

1 yr



2–12 wk: Blood



2 wks to 3 mos

24 hrs




clean themselves

again

1 to 9 mos

5+ y: The risk of having a stroke may be reduced to the same risk as a person who never

smoked

5+ yrs


1 yr



2–12 wk: Blood



2 wks to 3 mos

24 hrs




clean themselves

again

1 to 9 mos

5+ y: The risk of having a stroke may be reduced to the same risk as a person who never

smoked

5+ yrs


1 yr



2–12 wk: Blood



2 wks to 3 mos

10 y: The risk of

getting lung cancer may be

reduced

10 yrs24 hrs

Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:

Potential Benefits From QuittingPotential Benefits From Quitting

Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:• Food tastes better• Food tastes better



• Breath, clothes, hair, and nails do not smell of cigarette smoke






• You can save money by not buying cigarettes (About $1,500 per year for a pack-a-day smoker.)

• You can save money by not buying cigarettes (About $1,500 per year for a pack-a-day smoker.)




• You may have more energy• You may have more energy



• You may feel more in control of yourself, as you are not dependent on cigarettes anymore

• You may feel more in control of yourself, as you are not dependent on cigarettes anymore

• You may have more energy• You may have more energy




Health Risks

Quit

Preparing to Quit


Staying Smoke-Free


Quitting smoking may be the most important step that you can take to improve your health.

Quitting smoking may be the most important step that you can take to improve your health.

Preparing to QuitMake a personal commitmentPreparing to QuitMake a personal commitment

Preparing to QuitMind and BodyPreparing to QuitMind and Body

You may have the best chance of quitting if you prepare your mind and body to quit.

•Think about why you want to quit

•Find out how your doctor can help you overcome nicotine cravings when you quit smoking

•Figure out what changes you can make in your own habits to help you avoid smoking

You may have the best chance of quitting if you prepare your mind and body to quit.

•Think about why you want to quit

•Find out how your doctor can help you overcome nicotine cravings when you quit smoking

•Figure out what changes you can make in your own habits to help you avoid smoking

Make a list of some reasons to quit smoking.Make a list of some reasons to quit smoking.

Preparing to QuitReasons to quitPreparing to QuitReasons to quit

Make a list of some reasons to quit smoking.Make a list of some reasons to quit smoking.“I want to stay healthy for my

family.”

“I want to reduce my risk of getting cancer.”

“I want to set a good example for my children.”

“I want to stay healthy for my family.”




Make a list of some reasons to quit smoking.Make a list of some reasons to quit smoking.“I want to stay healthy for my

family.”



“I want to stay healthy for my family.”


“I want to set a good example for my children.”What other reasons can you think of?

What other reasons can you think of?


Talk to your doctor to decide which plan may work best for you.


Preparing to QuitGet help



Talk to your doctor to decide which plan may work best for you.Your doctor may recommend one or more of these:

• Telephone support

numbers• Individual or group counseling• Medications:

•Prescription•Over-the-counter

Your doctor may recommend one or more of these:

• Telephone support

numbers• Individual or group counseling• Medications:

•Prescription•Over-the-counter



Pick a target “quit date” within 2 or 3 weeks, and mark

it on your calendar.

Pick a target “quit date” within 2 or 3 weeks, and mark

it on your calendar.

Preparing to QuitChoose the right timePreparing to QuitChoose the right time


Social EnvironmentSocial Environment

Work StressWork Stress

Driving in Traffic

Driving in Traffic

Ordinary Habits

Ordinary Habits


Be aware of your triggers.Be aware of your triggers.



Driving in Traffic

Driving in Traffic

Ordinary Habits

Ordinary Habits

Be aware of your triggers.Be aware of your triggers.

Triggers are things that make you want to smoke.

Triggers are things that make you want to smoke.



Driving in Traffic

Driving in Traffic


Ordinary Habits

Ordinary Habits

•Tell your friends and family about your quit date •Tell your friends and family about

your quit date

Preparing to QuitState your intention



your quit date •Ask them to understand that you need to change your habits•Ask them to understand that you

need to change your habits




your quit date •Ask them to understand that you need to change your habits•Ask them to understand that you

need to change your habits

•Ask them to be understanding if you are not your best after quitting, or if you slip

•Quitting is a journey, not an event

•Ask them to be understanding if you are not your best after quitting, or if you slip

•Quitting is a journey, not an event



Get rid of all your lighters, ashtrays, and any other smoking gear, including cigarette packs, before your quit date…

Get rid of all your lighters, ashtrays, and any other smoking gear, including cigarette packs, before your quit date…

… to clean up your environment!

… to clean up your environment!

Preparing to QuitStart changing your environment

Preparing to QuitStart changing your environment

Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks...


Preparing to QuitStart changing your habitsPreparing to QuitStart changing your habits




Go for a walk outside, and avoid high-risk trigger locations…




… to change your routines.… to change your routines.





Health Risks

Quit

Preparing to Quit


Staying Smoke-Free


Quitting smoking may not be easy, but it can be done.Quitting smoking may not be easy, but it can be done.

QuitQuit

Harold A. SchaitbergerIAFF General

President

Harold A. SchaitbergerIAFF General

President

“I’m a former smoker...so I know how hard it is to quit, but you can do it!”

“I’m a former smoker...so I know how hard it is to quit, but you can do it!”

This is the day you have prepared for.This is the day you have prepared for.

QuitQuit

Be sure to follow your doctor’s treatment advice

Practice the changes in your routine: drink water, chew gum, eat sugar-free candy, exercise, go to non-smoking areas – do anything to avoid the smell and routine of smoking

Just get through each moment of craving

Be sure to follow your doctor’s treatment advice

Practice the changes in your routine: drink water, chew gum, eat sugar-free candy, exercise, go to non-smoking areas – do anything to avoid the smell and routine of smoking

Just get through each moment of craving

QuitQuitQuitQuit


Health Risks

Quit

Preparing to Quit


Staying Smoke-Free


Maintenance, or staying smoke-free, may be your final and most important step to a healthier life.

Maintenance, or staying smoke-free, may be your final and most important step to a healthier life.

Staying Smoke-FreeStaying Smoke-Free

Nicotine

Staying Smoke-FreeWhat happens when you “slip”


Nicotine

When you stop smoking, the chemical craving may stop after a few days or weeks.




Nicotine



For most ex-smokers…

…if you have JUST ONE cigarette after you quit, you will soon have the same kind of urge you had before you quit.





Nicotine







“Not even a single puff…”

“Not even a single puff…”



If you have a craving, try to:If you have a craving, try to:


If you have a craving, try to:If you have a craving, try to:• Drink plenty of water• Drink plenty of water



• Eat a light snack or chew gum• Eat a light snack or chew gum




• Exercise or do hobbies (check with your doctor before starting a new physical activity)






• Exercise or do hobbies (check with your doctor before starting a new physical activity)• Breathe deeply and hold for 5 seconds

• Breathe deeply and hold for 5 seconds





• Exercise or do hobbies (check with your doctor before starting a new physical activity)• Breathe deeply and hold for 5 seconds


• Refer to your list of reasons to quit



Staying Smoke-FreeStaying Smoke-FreeIf you “slip” and have a cigarette after your quit date, keep track of why you smoked and how many cigarettes you smoked.

If you “slip” and have a cigarette after your quit date, keep track of why you smoked and how many cigarettes you smoked.

DateDate # of # of CigarettCigarett

eses

Why I smokedWhy I smoked Next time I slip I Next time I slip I will try to…will try to…



DateDate # of # of CigarettCigarett

eses

Why I smokedWhy I smoked Next time I slip I Next time I slip I will try to…will try to…

06-01-0506-01-05 22I was stressed I was stressed with workwith work

Work outWork out


Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:




Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:• Drink plenty of water

• Eat a light snack or chew gum

• Exercise or do hobbies (check with your doctor before starting a new activity)



• Drink plenty of water







Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:• Drink plenty of water





• Drink plenty of water





…just like you did before.…just like you did before.


• AWARENESS• AWARENESS

Go Ahead and QuitGo Ahead and Quit

• MAINTENANCE• MAINTENANCE

• QUITTING• QUITTING

• PREPARATION• PREPARATION

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Www.iaff.org/smokefree. What We Will Talk About Health Risks Quit Preparing to Quit Potential Benefits From Quitting Staying Smoke-Free Why It’s So