NewYork-Presbyterian Hospital

FACT:

Quitting smoking can add up to eight years to a person's life.

FACT: Quitting smoking is one of the best choices anyone can make to improve their health.

FACT: Quit smoking and physical changes can begin immediately:

Within 24 hours, the risk of heart attack drops.

In two to three weeks, lung function improves and walking is easier.

Within one year, risk of heart disease is cut in half.

Within five years, the risk of stroke is the same as that of a nonsmoker.

The average smoker tries to quit six times before they successfully stop smoking says Dr. Karyi Coyle, a pulmonologist at New York-Presbyterian/ Lawrence Hospital in Bronxville. "With supportive programs and medication, however, the chances of successfully quitting increase from just five percent to 30 percent."

One of the most important things you can do right now is to remind the people around you that you're going to quit smoking and seek their support. This might mean asking some people not to smoke around you, so that you aren't tempted to give in to a craving.

To curb those cravings, some may opt to use nicotine replacement products. But, cautions Dr. Coyle, "Nicotine replacement products contain nicotine. If your doctor has prescribed a nicotine patch, for example, be sure to use them as directed to help relieve symptoms." She also notes that there is not enough evidence at this time regarding E-cigarettes as a cessation aid. "They have been found to contain trace amounts of carcinogens."

Here are some no-cost or low-cost strategies for quitting—taking it one day at a time.

1. Plan a new morning ritual. If smoking was a big part of how you started every day, create new positive habits, like making a healthy breakfast from scratch. Ideally the activity should last an hour or more and keep you busy and distracted.

2. Plan activities. Schedule activities that you enjoy to stay occupied and avoid feelings of boredom or frustration. Reward yourself after you get through the afternoon without a cigarette.

3. Lean on others for support. Ask friends and family to help motivate you, and reach out to support groups available both in person and online.

4.Get physical. Taking a walk or jog or engaging in any kind of physical activity that you really like can reduce feelings of anxiety, anger, frustration, and stress that are often part of nicotine withdrawal.

5.Keep your mouth busy. Try chewing sugar-free gum, sucking on hard candy, or chomping on fruits and veggies whenever you get a craving.

6. Create a plan to manage triggers. You probably have favorite times and places to smoke or certain stressful (but predictable) events that cause you to want to light up. Plan your day so that you avoid as many of your trigger situations as possible; have an alternative activity you can do when a trigger is unavoidable.

7. Cut back on alcohol. Not only does alcohol weaken your resolve to follow a number of healthy lifestyle options, it also often acts as a trigger for smoking.

8. Know key contacts. If you have a weak moment, call a friend, a loved one, the American Lung Association helpline (800-548-8252), or the National Cancer Institute helpline (877-448-7848) for encouragement.

Says Dr. Coyle, "Be ready and set a 'quit day.' Quitting often takes several attempts before you achieve success. If you do relapse, the important thing is to try again."

NewYork-Presbyterian Hospital offers comprehensive stop-smoking services to help make the decision to quit a lasting one. For more information, visit nyp.org. There are also several programs in Westchester County.

This story is provided and presented by our sponsor: NewYork-Presbyterian Hospital.