A New Year, A New You

No Better Time Than Now to Quit Smoking

Smoking just one cigarette can increase heart rate and blood pressure, decrease blood flow and oxygen absorption in the lungs, and cause a drop in the skin temperature of the fingers and toes. These are just a few of the instant negative effects smoking inflicts on the human body.

The Kingdom has an estimated 6 million smokers. That is six million people who deliberately put their health and the health of those who are around them when they smoke at risk, according to “Naqaa”, Saudi Arabia’s Anti-Smoking Society. Of those six million, seventy-two die every day. Doing the math, it is around 26,000 people who die each year from smoking.

According to the World Health Organization (WHO), smoking is the leading cause of PREVENTABLE DEATH worldwide. There is NO Better Time than NOW to Quit Smoking.

Wafa Alazmi, Tobacco Dependence Treatment Specialist & Smoking Cessation Program Team Leader in the JHAH Environmental Compliance Unit, shares with us the effects of smoking, and how you can quit and stay smoke free.

What are the short and long term effects of smoking?

The short term effects of smoking include staining of the teeth and fingernails, an increase in susceptibility to gum disease, diminished sense of smell and taste, bad breath, and odors on your clothes, hair and hands. The long term effects include an increased risk of developing cancer of the lungs, mouth, larynx, esophagus, kidney, bladder, or pancreas. Smoking also causes lung damage, heart disease, and hypertension.

What happens when you quit smoking?

Within 20 minutes of not smoking, your blood pressure and pulse rate drop to the levels they were before you smoked. After eight hours, the level of carbon monoxide and oxygen in your blood return to normal. Within 72 hours of being smoke-free, your lung capacity increases. After three to five years of not smoking, your risk of heart attack drops to that of a nonsmoker. After a decade, your risk of dying from lung cancer drops to that of a nonsmoker.

What steps can I take if I want to quit smoking?

1. Set a date to quit smoking. This date needs to be realistic, for example at least 1 month from today but not more than 3 months.
2. Detect your triggers: Make a list of what makes you smoke.
3. Define your contingencies: Ask yourself what can I do instead of smoking when faced with these triggers? If you can’t think of options, remember the word DARE and think of alternatives starting with the letters D, A, R or E. When faced with a trigger, practice DARE:
   • ”Ds”: The urge to smoke lasts for 20 minutes. Try to delay smoking by drinking water, doing something else, discussing your urge with a friend, and/or doing deep breathing exercise.
   • ”As“: Avoid smoking triggers. Alter your routine so you do not think of smoking.
   • “Rs”: Remember your reasons for quitting i.e., children, parents, spouses etc. Relax, and reward yourself for every day that you do not smoke.
   • “Es”: Eat light snacks to keep your hands and mouth busy, and exercise on a regular basis.
4. Develop new habits. When you quit smoking, you are breaking an old habit. The best way break an old habit is by developing new and healthy ones.
5. Cut down gradually on the amount of tobacco you consume until your reach your quit day.
6. On your quit day, throw away all your tobacco products and accessories and start your life as a nonsmoker.
7. If you face withdrawal symptoms, ask a health care specialist about Nicotine Replacement Therapy (NRT). NRT is available in different forms such as the patch, gum or lozenges. NRT gives you low doses of nicotine to sooth your withdrawal symptoms.
8. Avoid situations that will tempt you.
9. Whenever you get an urge, promise yourself that you won’t smoke before you do at least three things on your plan (drink water, do something else, chew gum, etc.). Remember the urge to smoke lasts for about 20 minutes.