It’s Quitting Time
While the majority of Americans will be eating hot turkey on November 23, the American Cancer Society (ACS) is urging Americans to go “cold turkey” — for at least one day — on Nov. 16.
Tomorrow marks the 24th annual Great American Smokeout. On this day, smokers are encouraged to abstain from smoking cigarettes for 24 hours. The hope is that this one smoke-free day will merely be a steppingstone for many more to come. According to ACS, “more Americans try to quit smoking on the day of the Great American Smokeout than any other day of the year — including New Year’s Day.”
Smoking is the leading cause of preventable premature death in the United States. Yet, an estimated 48 million U.S. adults continue to smoke. According to the Surgeon General’s 2000 report, the vast majority of smokers in the United States want to quit. Indeed, approximately 20 million Americans will try to quit this year, but only about 1 million of them will successfully kick the habit.
There are many good reasons for a smoker to quit. Some of these include:
Smoking causes lung cancer.
Smoking is a risk factor for cancers of the kidney, bladder, pancreas, mouth, stomach and cervix.
Smoking causes premature wrinkling, bad breath and nails to turn yellow.
Smokers, compared to nonsmokers, are twice as likely to have a heart attack.
Smokers are at risk for respiratory diseases, including emphysema and chronic bronchitis.
With so many benefits to quitting, why is it that only a small percentage of smokers succeed in doing so?
Quitting the habit is not easy. Smoking has been proven to be addictive, both as a behavior and consequent to tobacco’s nicotine content. Sometimes it may take several attempts before an individual is able to stop smoking.
Nicotine, a chemical found in tobacco, is a highly addictive substance that interferes with the body’s nervous system, causing a smoker to experience pleasurable feelings. The nervous system, however, develops a tolerance to nicotine over time, leading to an increase in the number of cigarettes needed to produce the same euphoric feelings. When the body is denied nicotine, symptoms such as sweating or rapid pulse, insomnia, anxiety, and even hallucinations may occur. Thus, deciding to quit is only half the battle.
The Centers for Disease Control and Prevention’s Tobacco Information and Prevention Source recognizes that there is a physical dependence on nicotine. Currently, five medications have been approved by the U.S. Food and Drug Administration to lessen the effects of withdrawal and reduce the urge to smoke: a pill, bupropion SR (Zyban), nicotine gum, nicotine inhaler, nicotine nasal spray and the nicotine patch. These medications online require a prescription with the exception of nicotine gum and some brands of the nicotine patch.
In addition to the physical dependence, however, there is also a behavioral dependence involved with smoking. Some smokers need to have a cigarette with a cup of coffee in the morning or go out for a cigarette break with co-workers as part of their daily routine. These behaviors must also be dealt with in order to reduce the desire to smoke. Changing one’s environment (for example, drinking morning coffee in a different place than usual), and incorporating new skills — such as exercise — will help to distract one from thinking about having that cigarette.
Finally, be prepared for setbacks. Remember, quitting the habit typically takes more than one attempt, so don’t be discouraged.
The CDC recommends five steps to help people quit and quit for good:
Get ready — pick a date.
Get support.
Be prepared for difficult or relapse situations.
Get pill and use it correctly.
Learn new behaviors and skills.