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  • Get Ready, Get Set, Quit

  • No matter how long you have been smoking, or how many times you have tried to quit in the past, the present is always the best time to kick the habit for good. Here are some ways to ensure cessation success:

    • Set a quit date and tell friends and family about your plan.
    • Get rid of all cigarette paraphernalia.
    • Use medicine-nicotine gum, nicotine patch or nicotine lozenges are readily available at drug stores, or ask your doctor about nicotine nasal spray, nicotine inhalers, or various prescription drugs in pill form. Ask your doctor what might work best for you.
    • Get support from anywhere you can-family, friends, coworkers, doctors, nurses, psychologists, or anyone else who might be able to help.
    • Avoid alcohol.
    • Avoid being around smoking.
    • Eat healthy and get exercise-if you are craving a cigarette, take a walk or eat a piece of fruit instead.
    • Keep a positive attitude.
    • Remind yourself why you're quitting.

    Quitters Always Win

    The benefits of quitting over time are drastic, from 10 minutes after the last cigarette to 10 years after quitting. According to the US Surgeon General:

    • 10 minutes after quitting, your heart rate and blood pressure drops
    • 12 hours after quitting, the carbon monoxide level in your blood drops to normal
    • 2 to 3 months after quitting, your circulation improves and your lung function increases
    • 1 to 9 months after quitting, coughing and shortness of breath decrease, and cilia (tiny hair -like fibers that move mucus out of the lungs) regain normal function
    • 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 non-smoker
    • 10 years after quitting, the lung cancer death rate is about half that of a continuing smoker's

    Kicking the habit is no easy task, but by educating and preparing yourself, you can commit to quit and help make smoking history.

    Find out about our quit smoking studies and programs