Office of Alcohol, Drug, and Health Education
Smoking Cessation
Facts about Smoking
- Cigarette smoke contains about 1% carbon monoxide which combines with hemoglobin in the blood reducing its ability to carry oxygen. A decrease in the oxygen-carrying ability of the blood leads to a shortness of breath.
- Low-tar cigarettes are created by simply using less tobacco through a process called fluffing. This reduces the amount of tobacco in each cigarette, thereby reducing the tar, nicotine, and carbon monoxide. However, many smokers who switch to low-tar cigarettes simply smoke more cigarettes to get the normal dose of nicotine. The cigarette company probably know this.
- 90% of the nicotine inhaled is absorbed, making the absorption similar to injecting about 1mg of nicotine intravenously.
- Nicotine is one of the most toxic drugs known - 60 mg is a lethal dose. Death from nicotine overdose is caused by paralysis of the muscles used for respiration and occurs in infants and young children who have eaten cigarettes, cigarette butts, and ashes. A few drops of pure nicotine on the tongue would quickly kill a healthy adult.
- Nicotine is a common ingredient in insecticides.
- Nicotine is primarily deactivated in the liver with 80% to 90% being modified before excretion through the kidneys.
- Nicotine increases the heart rate and blood pressure thus increasing the oxygen need of the heart but not the oxygen supply.
- Some people believe smoking temporarily reduces their appetite. But at what cost?
- Tar is a complex mixture that remains on the filter after moisture and nicotine have been removed.
- Smoking is responsible for
- 30% of all cancer deaths (129,000 per year)
- 30% of all coronary heart disease deaths (170,000)
- 80% to 90% of all chronic obstructive lung disease deaths (62,000)
- A smoker who uses one pack of cigarettes per day will take into the bloodstream between 1.8 and 26.8 mg of nicotine, between 24 and 428 mg of tar, and between 34 and 789 mg of carbon monoxide. The amount depends on the type of cigarette smoked and the method of smoking.
- After quitting, most people experience withdrawal symptoms. These symptoms may include headaches, irritability, fatigue, cravings, sleep difficulties, and coughing. Physical symptoms should be gone within two weeks.
For additional information, contact The American Lung Association, The American Heart Association, The American Cancer Society, or the Denison Health Center, of the Office of Alcohol & Drug Education.
Quitting Dip
The risks are well known: nicotine, nitrosamines (a carcinogen), leukoplakia (white lesions), gum disease, tooth decay and loss, not to mention bad breath, tobacco stains, and worst of all, accidentally drinking from your spit cup.
You have promised yourself and others that you will quit but have been unable to do so. Don't be discouraged; quitting is tough. Nicotine dependence is one of the most difficult addictions to break, but stopping is possible. Some suggested steps that may help are:
- Decide to Quit. Make a written list of specific reasons for quitting.
- Pick a Quit Date. Give yourself at least a week but no more than a month. Pick a low-stress time, not during finals, for example.
- Cut Back Before You Quit. Taper your use. Change where and when you dip. Switch to lower nicotine snuff.
- Build a Support Team. Tell friends and family members that you are quitting, and ask for their support. Keep them informed of your successes or difficulties.
- On Quit Day: Make it a special day, change daily routines, keep busy, eat healthy foods and snacks, avoid sweets. Treat yourself to something nice.
Changes Your Body Goes Through When You Quit Smoking
Within 20 Minutes Blood pressure and pulse rate return to normal. Circulation improves in hands and feet, making them warmer.
Within 8 Hours Oxygen levels in the blood return to normal. Chances of a heart attack begin to fall.
24 Hours Carbon monoxide is eliminated from the body. The lungs start to clear out mucous and other debris.
48 Hours Nicotine is no longer detectable in the body. The ability to taste and sell is improved.
72 Hours Breathing becomes easier as the bronchial tubes relax. Energy levels increase.
2 to 12 Weeks Circulation improves throughout the body, making walking easier.
3 to 9 Months Breathing problems such as cough, shortness of breath, and wheezing improve. Overall, lung function is increased by 5 to 10%.
5 Years Risk of a heart attack falls to about half that of a smoker.
10 Years Risk of lung cancer falls to about half of that found in a smoker. Risk of a heart attack falls to about the same as someone who has never smoked.
Most people experience cravings. Cravings and urges are withdrawal symptoms due to the reduction of nicotine in your body. The first week is the hardest; most physical symptoms should be gone within 2 weeks.
When cravings strike
When you get urges to use try waiting it out. Urges usually last only 3 to 5 minutes. Try deep breathing and exercise. Talk to someone.
If you experience irritability, tension, restlessness, try walking away, deep breathing and asking others to be patient. Talk with someone.
If you have trouble concentrating or you feel spacey, tell yourself it will not last. Take a short break
When you have hunger or cravings for sweets, drink juices and water or eat low-calorie snacks
Do not tell yourself you will never use again. If you set that as your goal, success will not come until a couple minutes before you die. That's a bit long to wait. Instead, tell yourself you will not dip this day, or this hour, or, sometimes, even this minute. By working one day at a time, you succeed at the end of each day.
What if you use again? Not to worry. Using the one day at a time process all is not lost. You can begin your day over at any time.
Decided to Quit?
- Whenever possible, avoid your usual smoking spots.
- Make a list of reasons you decided to stop and review it frequently.
- Plan activities for the times you normally smoked.
- Post the resolution on your mirror.
- Brush your teeth frequently throughout the day.
- Calculate the amount of money you will save.
- Exercise daily, even if only a walk.
- Eat nutritiously.
- Carry a bottle of water and drink frequently.
- Don't buy cigarettes.
- Tell friends not to give you a cigarette if you ask.
- Avoid bars for a while.
- If in a bar or a smoking situation, keep your hands busy.
- Read as much as you can about the deleterious effects of smoking.
- Talk with a health professional if you are having difficulty.
- Take time each day to appreciate your efforts.
More information
- Health & Counseling Center at x6200 or x6647
- Office of Alcohol & Drug Education at x6385
- pharmacy.pitt.edu
- cancer.org
- nicodermcq.com
- Office on Smoking and Health - The Center for Disease Control and Prevention, 800-232-1311