KING COUNTY, WA - On Public Health Week and Kick Butts Day (April 4th), Public Health - Seattle & King County is urging smokers to consider quitting in order to significantly improve their health and the health of those around them.
"Evidence on the negative effects of tobacco continues to grow," said Dr. Alonzo Plough, Director of Public Health - Seattle & King County. "More smokers than ever in King County are trying to kick the habit, and those who succeed will enjoy immense health benefits."
"There are an estimated 48 million smokers in the United States, and approximately one third of them will attempt to stop smoking this year," said Greg Hewett of Public Health's Tobacco Prevention Program. "If you don't succeed, try again. Many people make multiple attempts at quitting before they succeed."
According to Mary Selecky, State of Washington's Secretary of Health, "We know it's not easy to quit smoking, but you don't have to do it alone. There are state and local programs that can help. Quitting will improve your health, no matter how long you have been a smoker."
Tips to quit smoking:
- Make a list of reasons why you want to quit
The best reasons to quit are your reasons. Write them down, and once you stop smoking look at the list when you want a cigarette.
- Check with your insurance providers
See if smoking cessation and nicotine replacement therapy products, like patches or gum, are covered under your insurance plan.
- Talk to people and get support
Consult your health care provider. Talk to friends, family and coworkers who have quit. Set up a schedule and ask friends/family to call and check on your progress (after one day, one week, two weeks, etc.). The more support you have, the more likely you will stop.
- Find other ways to relieve stress
Take a walk, listen to music, call a friend or meditate.
- Avoid temptations
Try to avoid places, people or situations that tempt you to smoke, especially the first few days. Find smoke-free options.
- Take it one day at a time
You will learn that you really can go for 24 hours without smoking. Smoking really is a choice. You are in charge.
- Reward yourself when you have success
If you previously smoked a pack a day, you will save $20-30 a week. Reward yourself by buying yourself something or putting money in a savings account.
What works when quitting?
- About 5% of smokers who try to quit smoking are successful without professional help or nicotine replacement therapy (like patches).
- If the smoker uses nicotine replacement therapy, the success rate nearly doubles.
- With intense counseling and nicotine replacement therapy, as many as 30% of smokers are able to quit.
Benefits of quitting smoking after:
| 20 min. |
Blood pressure drops to near the level before you had your last cigarette. |
| 8 hours |
Carbon monoxide level in the blood drops to normal. |
| 24 hours |
Your chance of a heart attack decreases. |
| 2 weeks |
Circulation and lung function begin to improve (eventually, up to 30%). |
| 1 year |
Chance of heart attack is cut in half. |
| 5 years |
Stroke risk is reduced to levels of a non-smoker. |
| 10 years |
Risk of dying from lung cancer is about half that of a current smoker. |
For more information on how to quit smoking and for a free quit kit, contact Public Health's Tobacco Prevention Program at 206-296-7613 or visit www.metrokc.gov/health/tobacco.
You may also call the following quitlines for phone counseling and a free quit kit:
- Washington State Quitline: English 1-877-270-STOP (7867)
Spanish 1-877-2NO FUME (66-3863); TTY 1-877-777-6534
- Teen Alcohol/Drug Helpline: 206-722-4222 or toll free 1-800-562-1240
For more information on Kick Butts Day, visit http://kickbuttsday.org
