Tips to Help You Quit!
- Set a quit date and stick to it
- Prepare yourself by hiding or throwing away ashtrays and tobacco
products
- Make a list of what "triggers" you to smoke (i.e, drinking coffee,
stress, being around other smokers) and choose alternate ways to
handle those situations
- Drink lots of water
- Keep sugarless candy or gum as well as carrot sticks, celery
sticks, and pretzels on hand
- If you are interested in nicotine replacement therapy or other
medications, consult your physician first
- Reward yourself! Set aside the money you would be spending on
tobacco in a safe place. After a few weeks or a month (or when you
decide), treat yourself something special.
When Smokers Quit...
20 minutes after quitting:
Your blood pressure drops to a level close to that before the last
cigarette. The temperature of your hands and feet increases to normal.
8 hours after quitting:
The carbon monoxide level in your blood drops to normal.
24 hours after quitting:
Your chance of a heart attack decreases.
2 weeks to 3 months after quitting:
Your circulation improves and your lung function increases up to 30%.
1 to 9 months after quitting:
Coughing, sinus congestion, fatigue, and shortness of breath decrease;
cilia (tiny hair like structures that move mucus out of the lungs)
regain normal function in the lungs, increasing the ability to handle
mucus, clean the lungs, and reduce infection.
1 year after quitting:
The excess risk of coronary heart disease is half that of a smoker's.
5 years after quitting:
Your stroke risk is reduced to that of a nonsmoker 5-15 years after
quitting.
10 years after quitting:
The lung cancer death rate is about half that of a continuing smoker's.
The risk of cancer of the mouth, throat, esophagus, bladder, kidney, and
pancreas decrease.
15 years after quitting:
The risk of coronary heart disease is that of a nonsmoker's.
(American Cancer Society)
How Much Are You Spending on
Tobacco?
The chart below is based on an average per pack
price of $3.50
Y
E
A
R
S |
|
Packs per Day |
|
|
0.5 |
1 |
1.5 |
2 |
2.5 |
3 |
|
1 |
$ 638.75 |
$ 1,277.50 |
$ 1,916.25 |
$ 2,555.00 |
$ 3,193.75 |
$ 3,832.50 |
|
5 |
$ 3,193.75 |
$ 6,387.50 |
$ 9,581.25 |
$ 12,775.00 |
$ 15,968.75 |
$ 19,162.50 |
|
10 |
$ 6,387.50 |
$12,775.00 |
$19,162.50 |
$ 25,550.00 |
$ 31,937.50 |
$ 38,325.00 |
|
15 |
$ 9,581.25 |
$19,162.50 |
$28,743.75 |
$ 38,325.00 |
$ 47,906.25 |
$ 57,487.50 |
|
20 |
$12,775.00 |
$25,550.00 |
$38,325.00 |
$ 51,100.00 |
$ 63,875.00 |
$ 76,650.00 |
|
25 |
$15,968.75 |
$31,937.50 |
$47,906.25 |
$ 63,875.00 |
$ 79,843.75 |
$ 95,812.50 |
|
35 |
$22,356.25 |
$44,712.50 |
$67,068.75 |
$ 89,425.00 |
$111,781.25 |
$134,137.50 |
|
45 |
$28,743.75 |
$57,487.50 |
$86,231.25 |
$114,975.00 |
$143,718.75 |
$172,462.50 |
For example, if you smoke 2 packs of cigarettes a day,
and they cost an average of $3.50 per pack, you will spend almost
$64,000 over a 25 year span.
|
