Routine Care & Wellness

Quitting smoking: Why and How

Longer-term, smoking can lead to a whole variety of diseases. Women who smoke have at least a 10 times greater likelihood of developing lung cancer than nonsmoking women; it has even surpassed breast cancer as a cause of cancer deaths among American women. Tobacco use is a major risk factor for other cancers too such as cervical and esophageal/throat cancers. A woman who smokes is two to six times more likely to suffer a heart attack than a non-smoking woman. That risk increases with the number of cigarettes smoked each day and for young women who both smoke and use oral contraceptives (birth control pills). Smoking also boosts the risk of stroke and greatly increases the chances for infertility, complications during pregnancy, and an earlier onset of menopause and the development of osteoporosis. Tobacco use by pregnant women has been linked with increased risk for Sudden Infant Death Syndrome and mental retardation; secondhand smoke worsens the health of children with asthma.

As hard as quitting may be, the results are well worth it. In the first year after stopping smoking, the risk of coronary heart disease in women drops sharply. It then gradually returns to "normal"--that is -- the same risk as someone who never smoked. So no matter what your age, quitting will lessen your chances of developing heart disease.

When it comes to quitting smoking, the most effective methods are the same for women and men. First, pick a date to quit. Quitting all at once is much more likely to succeed than trying to cut down gradually. Tell your family and friends about your plans to quit, and ask for their support. Then, before stopping, throw away all your cigarettes. Don't keep any cigarettes where you live.

Before you stop smoking, think about the situations, which make you want a cigarette. If you always smoke after a meal, plan what you'll do instead. If you smoke during certain tasks at work, figure out what can replace the cigarette. Some people like to hold something in their hand in certain situations, substituting a pencil or pen can work for them. Many feel comforted by having something in their mouth, sugar free gum or candy, or carrot or celery sticks are good choices. Some people use cigarettes to relax when they are stressed. Substituting walking, reading or meditating can be a good alternative. Nicotine substitutes are also available and can produce excellent results (see below).

Many people need help to quit smoking. Help can come in several forms. Tell your doctor or health care provider you want to quit. They can offer suggestions and support. Being in a support program makes it likelier to succeed. Many insurance plans, especially HMOs (Health Maintenance Organizations) offer free support groups or counselors. Some will even contact you at your convenience by phone.

If you "need" a cigarette when you first get up in the morning or smoke even when you are sick or in very inconvenient situations, you may be addicted to nicotine. Any smoker who has tried to quit unsuccessfully should consider using nicotine substitutes to try to stop. They can be very effective because many women are addicted to the nicotine in cigarettes. Nicotine substitutes can help women work on the "habit" and "social" parts of quitting first, and then quit the nicotine later. Nicotine substitutes come in the form of gum, patches, nasal spray, and now, a "puffer" with which you inhale nicotine. When using any of these substitutes, you generally quit smoking, and use the nicotine as a "substitute" for one or two months. Then, you gradually cut down on the nicotine until you stop that, too. Some nicotine requires a prescription; gum and patches can be bought without one at many pharmacies. Talk to your doctor, health care provider, or pharmacist. If you are pregnant or have heart problems, be sure to talk to your doctor or health care provider before using nicotine substitutes.