Thinking about Quitting Smoking? Yes, you can!
	The good news is that it is never too late to quite, no matter how long you have smoked. What are the benefits of quitting?  Within 20 minutes of quitting…. Blood pressure drops to a level close to that before the last cigarette Temperature of hands and feet increases to normal.   8 hours after quitting, carbon monoxide level in blood drops to normal. 24 hours after quitting, change of heart attack decreases. 2 weeks to 3 months after quitting, lung function increases by up to 30 percent. 1-9 months after quitting, coughing, sinus congestion, fatigue, and shortness of breath decrease.   1 year after quitting, risk of coronary heart disease is half that of a smoker’s. How do I kick the habit? Start by asking yourself some questions. Why do you smoke?  Is it to cope with stress, boredom, or loneliness?  Is it because you need to do something with your hands to keep busy?  Is it because the people around you smoke?  The answers can help figure out what triggers you to smoke.  Knowing your triggers can help you plan how to deal with those difficult situations. What do you enjoy about smoking?  Knowing what pleasures smoking gives you helps you make a plan to find those pleasures elsewhere. Before you light up, ask yourself, “Do I really want this cigarette?”  You may be surprised at how many times the answer is no.  You are lighting up out of habit.  Make a commitment to only smoke those cigarettes you really want.  Cut out the other ones. Ask yourself, “What can I do instead of smoking?”  Begin to postpone the cigarette by distracting yourself.  You may find it easier than you think to skip it all together. What about withdrawal? Symptoms include headaches, anxiety, irritability, difficulty concentrating, cravings, an increased appetite or sleep problems. Symptoms peak in one to four days and gradually decrease and become less intense during the next two to four weeks. While many people quit “cold turkey”, there are several medications that can help replace nicotine in your body and help you with the symptoms of withdrawal.  The most commonly used products are nicotine patches, nicotine gum, or Zyban.   Nicotine Patches Can be purchased without a prescription. Delivers nicotine through your skin. Gives you a steady amount of nicotine throughout the day. Takes the edge off to help you quit over an 8-12 week period. Nicotine gum Use the gum when you feel the urge to smoke. Chew the gum, and then hold it in the side of the cheek. The original flavor has a strong peppery taste.  Try the mint or orange.   The gum takes about five minutes to work and fights the craving. Zyban or Wellbutrin It is an antidepressant and helps smokers quit. If your urge to smoke is rated a “10”, Zyban can reduce the urge to a “6”.   Does require a prescription. Take it for 7 to 10 days before trying to quit. Plan to use it for as long as 4 to 6 months. Tips to help you quit: Write down a list of reasons to quit. Get rid of all cigarettes and ashtrays in your home, car and workplace. Ask your friends, family and coworkers for support.  If they smoke, encourage them to quit with you. Plan other activities for the times tat you would normally smoke.  Change your routine.  For example, get up from the table after meals instead of having a cigarette.   Avoid places where people are smoking Do things that require the use of your hands. If you miss having something in your mouth, try toothpicks, sugarless gum, or candy.  Drink lots of water. Keep healthy, low-fat snacks on hand, such as carrot sticks, unsalted pretzels, or plain popcorn to munch on when you have the urge to smoke. Exercise regularly to reduce stress and avoid gaining weight.   Keep yourself busy. Reward yourself often. Do not ever thing that “just one won’t hurt” – it will!!! Resources: Talk with your doctor about nicotine replacement products or medications.   Smoking cessation classes are available through the Moses Cone Health System and Vascular Center.  Call 336-832-9999 or visit our website at www.mosescone.com.   High Blood Pressure What Should I Know About It? 50 million Americans have high blood pressure 2 million new cases are reported each year Of those who know they have it, only ½ are being treated and only ¼ are under control 1/3 of those who have it don’t even know they have it High Blood Pressure is a silent killer There are usually no symptoms Sometimes people with high blood pressure have: headaches, nosebleeds, and dizziness Normal Blood Pressure: Less than 120/80 is great!  If your numbers are normal, have your blood pressure checked once a year to make sure it stays normal. Prehypertensive Blood Pressure: Top number between 120-139 and/or bottom number between 80-89.  If you have prehypertension, you are at risk of getting heart disease.  Have your blood pressure checked again to see if it improves.  Have it checked several times a year to make sure it does not increase.  Take steps to lower your blood pressure. High Blood Pressure:  Top number > 140.  Bottom Number > 90.  One or both number can make it too HIGH.  Check it 3 times o different days.  If it’s HIGH all 3 times, you should see your doctor. How Can I Lower My Blood Pressure? Use less salt Eat low fat, low cholesterol foods Do not smoke Increase physical activity Lose extra weight Drink less alcohol Get regular check-ups with your doctor Take high blood pressure medicines regularly