Kicking the Habit for Smoke-Free Living

We all know that smoking is bad for your health.

Tobacco smoke is full of toxic chemicals and its list of harmful effects is endless: many types of cancer, emphysema, stroke, heart attack, coronary artery disease, high blood pressure and, for women, infertility, premature birth, low-birth-weight babies, miscarriages, early menopause and osteoporosis. In fact, cigarette smoking is the greatest cause of preventable deaths in the United States.

Still, a tobacco addiction is just that—an addiction. And even though you know it’s bad for your health, it can be hard to quit. Now comes a reminder that you need to do it for more than just yourself.

Baltimore County’s new aims to educate the public on the dangers of secondhand smoke.

Secondhand smoke—smoke exhaled from the lungs of a smoker or from the burning end of a cigarette—affects those around the smoker, especially children.

Children are particularly susceptible to the harmful effects of secondhand smoke. It can cause more frequent ear infections, throat infections, colds, pneumonia, bronchitis and severe asthma reactions, all of which can lead to more trips to the pediatrician—and in some cases, the hospital—as well as missed school, behavioral problems and lower grades and test scores.

According to the Maryland Youth Tobacco Surveys, in 2008 approximately 30 percent of underage youth in Maryland were exposed to secondhand smoke in a car or home. 

And the harmful smoke can linger for a while, so opening the window or turning on a fan doesn’t take away the exposure. That’s why the campaign encourages families to protect children by pledging to maintain environments that are entirely smoke-free.

The good news is that quitting smoking now will get you and those around you back on the track to good health. The benefits start as soon as you quit, and the longer you don’t smoke, the more all those health risks will decrease.

If you are a smoker, and you’ve tried in the past to quit, now is the time to try again. If not for yourself, then for those you love.

Here are my top 10 tips to quit smoking:

1. Talk to your Health Care Provider about your readiness to quit and using medication such as nicotine replacement therapy (patch, gum, lozenges, nasal spray or inhalers) or pills (Chantix or Zyban) to help you reduce the urge to smoke or to cope with withdrawal symptoms.
2. Don’t keep it a secret. Share your decision to quit with your family, friends and co-workers. Ask for their help and support.
3. Plan ahead.  Pick a quit date a few weeks ahead of time. Mark it on the calendar and STICK TO IT! Clear your house and car of all tobacco products, lighters and ashtrays. Use air fresheners or deodorizers to help remove the smell of cigarettes.
4. Quit smoking completely. Smoking even a few cigarettes a day can seriously and permanently affect your health, and switching to a low-tar, low-nicotine cigarette may actually cause you to puff harder, longer and more often on each cigarette.
5. Avoid places and areas where smokers gather. Consider going places where smoking is not allowed. Thankfully, there are a lot more smoke-free places these days.
6. Keep busy. Most cravings will last just a few minutes. As a distraction, try a crossword puzzle, brush your teeth or do some yard work.
7. Develop a “Smokers Survival Kit,” which is a handy supply of oral substitutes to be used during an intense urge to smoke. Sugar-free gum, mints, sliced apples or carrots, raisins or nuts can be used as an additional distraction to your cravings and urges.
8. Nutrition and Exercise. Drink lots of water to help clean your system and to curb some cravings. Eat a balance diet and exercise regularly to combat weight gain and improve mood and energy levels.
9. Avoid coffee and alcohol, which may trigger your desire to smoke. It is not a good idea to supplement one harmful addiction with another.
10.  You are not alone. Get help! If you’ve tried unsuccessfully to quit smoking and need help, you may want to consider Franklin Square’s “Stop Smoking Today” smoking cessation program, designed to give highly motivated people the boost they need to stop smoking.

Our comprehensive, five-session program combines enhanced breathing, deep relaxation and behavior modification. New sessions start in the fall. For additional smoking cessation classes offered in your community, you can call the Baltimore County Health Department at 410-887-3838.