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CancerNet News
Smoking: Facts and Tips for Quitting
U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
National Cancer Institute
NIH Publication No. 93-3405
September 1993
Facts About Smoking
-------------------
Hurting Yourself
* Smoking is an addiction. Tobacco smoke contains nicotine, a drug that is
addictive and can make it very hard, but not impossible, to quit.
* More than 400,000 deaths in the U.S. each year are from smoking-related
illnesses. Smoking greatly increases your risk for lung cancer and many
other cancers.
Hurting Others
* Smoking harms not just the smoker, but also family members, coworkers,
and others who breathe the smoker's cigarette smoke, called secondhand
smoke.
* Among infants to 18 months of age, secondhand smoke is associated with as
many as 300,000 cases of bronchitis and pneumonia each year.
* Secondhand smoke from a parent's cigarette increases a child's chances
for middle ear problems, causes coughing and wheezing, and worsens asthma
conditions.
* If both parents smoke, a teenager is more than twice as likely to smoke
than a young person whose parents are both nonsmokers. In households
where only one parent smokes, young people are also more likely to start
smoking.
* Pregnant women who smoke are more likely to deliver babies whose weights
are too low for the babies' good health. If all women quit smoking
during pregnancy, about 4,000 new babies would not die each year.
Why Quit?
* Quitting smoking makes a difference right away-you can taste and smell
food better. Your breath smells better. Your cough goes away. This
happens for men and women of all ages, even those who are older. It
happens for healthy people as well as those who already have a disease or
condition caused by smoking.
* Quitting smoking cuts the risk of lung cancer, many other cancers, heart
disease, stroke, other lung diseases, and other respiratory illnesses.
* Ex-smokers have better health than current smokers. Ex-smokers have
fewer days of illness, fewer health complaints, and less bronchitis and
pneumonia than current smokers.
* Quitting smoking saves money. A pack-a-day smoker, who pays $2 per pack,
can expect to save more than $700 per year. It appears that the price of
cigarettes will continue to rise in coming years, as will the financial
rewards of quitting.
Quitting Tips
-------------
Getting Ready to Quit
* Set a date for quitting. If possible, have a friend quit smoking with
you.
* Notice when and why you smoke. Try to find the things in your daily life
that you often do while smoking (such as drinking your morning cup of
coffee or driving a car).
* Change your smoking routines: Keep your cigarettes in a different place.
Smoke with your other hand. Don't do anything else when smoking. Think
about how you feel when you smoke.
* Smoke only in certain places, such as outdoors.
* When you want a cigarette, wait a few minutes. Try to think of something
to do instead of smoking; you might chew gum or drink a glass of water.
* Buy one pack of cigarettes at a time. Switch to a brand of cigarettes
you don't like.
On the Day You Quit
* Get rid of all your cigarettes. Put away your ashtrays.
* Change your morning routine. When you eat breakfast, don't sit in the
same place at the kitchen table. Stay busy.
* When you get the urge to smoke, do something else instead.
* Carry other things to put in your mouth, such as gum, hard candy, or a
toothpick.
* Reward yourself at the end of the day for not smoking. See a movie or go
out and enjoy your favorite meal.
Staying Quit
* Don't worry if you are sleepier or more short-tempered than usual; these
feelings will pass.
* Try to exercise-take walks or ride a bike.
* Consider the positive things about quitting, such as how much you like
yourself as a non-smoker, health benefits for you and your family, and
the example you set for others around you. A positive attitude will help
you through the tough times.
* When you feel tense, try to keep busy, think about ways to solve the
problem, tell yourself that smoking won't make it any better, and go do
something else.
* Eat regular meals. Feeling hungry is sometimes mistaken for the desire
to smoke.
* Start a money jar with the money you save by not buying cigarettes.
* Let others know that you have quit smoking-most people will support you.
Many of your smoking friends may want to know how you quit. It's good to
talk to others about your quitting.
* If you slip and smoke, don't be discouraged. Many former smokers tried
to stop several times before they finally succeeded. Quit again.
If you need more help, see your doctor.
He or she may prescribe nicotine gum or a nicotine patch to help you break
your addiction to cigarettes.
* * *
For more information about quitting, call 1-800-4-CANCER, the National Cancer
Institute's toll-free Cancer Information Service, or 1-800-ACS-2345, the American
Cancer Society's Cancer Response System, or look in your local phone directory
for smoking cessation resources that may be available in your area, such as local
chapters of the American Cancer Society, American Lung Association, American
Heart Association, or state and local health departments.
# # #
National Cancer Institute Information Resources
You may want more information for yourself, your family, and your doctor. The
following National Cancer Institute (NCI) services are available to help you.
Telephone...
Cancer Information Service (CIS)
Provides accurate, up-to-date information on cancer to patients and their
families, health professionals, and the general public. Information
specialists translate the latest scientific information into understandable
language and respond in English, Spanish, or on TTY
equipment.
Toll-free: 1-800-4-CANCER (1-800-422-6237)
TTY: 1-800-332-8615
Internet...
These web sites may be useful:
http://www.nci.nih.gov - NCI's primary web site; contains information about
the Institute and its programs.
http://cancernet.nci.nih.gov - CancerNet; contains material for health
professionals, patients, and the public, including information from PDQ about
cancer treatment, screening, prevention, genetics, supportive care, and
clinical trials, and CANCERLIT, a bibliographic database.
http://cancertrials.nci.nih.gov - cancerTrials; NCI's comprehensive clinical
trials information center for patients, health professionals, and the public.
Includes information on understanding trials, deciding whether to participate
in trials, finding specific trials, plus research news and other resources.
E-mail...
CancerMail
Includes NCI information about cancer treatment, screening, prevention,
genetics, and supportive care. To obtain a contents list, send e-mail to
cancermail@icicc.nci.nih.gov with the word "help" in the body of the message.
Fax...
CancerFax
Includes NCI information about cancer treatment, screening, prevention,
genetics, and supportive care. To obtain a contents list, dial 301-402-5874
or 1-800-624-2511 from a touch-tone telephone or fax machine hand set and
follow the recorded instructions.
Date Last Modified: 09/1995
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This information has been brought to you by
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licenced by the National Cancer Institute as a distributor of CancerNet.