Smoking
Cigarette smoking has been described as "the most important health risk in this country." Women who smoke are up to six times more likely to suffer a heart attack than nonsmoking women and also increase the risk of suffering a stroke.
Cigarette smoking greatly increases the chances that a woman will develop lung cancer. Lung cancer has increased 500% in women in the last 20 years. More women die of lung cancer than breast cancer. “Second hand” smoke also causes numerous health problems in family, friends and co-workers.
There is simply no safe way to smoke. Though low-tar and low-nicotine cigarettes may reduce the lung cancer risk, they do not reduce the chance of heart disease or other smoking-related diseases.
Why kick the habit?
Good news is that quitting smoking greatly reduces the chance of heart disease and other serious disorders. Just one year after stopping smoking, the risk of heart disease risk will drop by about half. After several years, the risk is about the same for women who never smoked. If you already have heart disease or a heart attack, giving up cigarettes will lower your risk of a first or second heart attack.
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How does one cigarette hurt?
Just one cigarette can keep the heart from using oxygen properly for up to 24 hours. It releases enough poison to rough up the side of a blood vessel wall in the heart which will start or increase the narrowing of the blood vessel and reduce the blood flow to the heart muscle and the body.
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Women who smoke
Women who smoke and use birth control pills are up to 20 times more likely to suffer from heart disease and have a bigger risk for stroke than non-smokers. Smoking causes lower hormone levels in women, which can cause menstrual problems, early menopause and bone weakness. Smoking causes the average woman to die 14.5 years earlier than non-smoking women.
Women who smoke have more wrinkles and appear more elderly. They have 3 times higher risk of developing heart disease and lung cancer then men. Women also have a much higher level of damage to their lungs and heart, causing more diseases.
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How to quit
Get Ready to Quit – this is an important first step. You must be motivated.
Line up support - ask friends and family to help with your quitting.
Avoid smoking traps – know and avoid situations where you would normally smoke
Find new habits – replace the traps with those not associated with smoking.
Keep busy – do activities which use hands, such as needlework or jigsaw puzzles.
Find other "mouth" activities – vegetable sticks, apple slices or sugarless gum
Keep moving – walk, garden, bike, or do some yoga stretches. Being active makes you feel better and helps to prevent weight gain.
Know what to expect – in the 1st week, you may experience temporary withdrawal symptoms, such as headaches, irritability, tiredness, and trouble concentrating. They are signs that your body is recovering from smoking and most end within 2 to 4 weeks.
Ask for help – American Lung Association and the American Cancer Society, hospitals, offices, community groups have programs for support.
Be good to yourself – get plenty of rest, drink lots of water, and 3 healthy meals daily. Congratulate yourself for making a major, positive change in your life.
If you "Slip" –it is not unusual – Get right back on the nonsmoking track:
- Don't be discouraged – It doesn't mean you can't quit. Keep thinking of yourself as a nonsmoker. You are one.
- Learn from experience – What made you light up? Avoid it in the future.
- Take change – Decide what you can do the next time you want to smoke to keep you from doing it.
A weighty concern - Most ex-smokers gain less than 10 pounds. Choose lower calorie foods and increase physical activity.
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