Tobacco use in any form—even occasional smoking—causes serious diseases and health problems, including:
- Several forms of cancer, including cancers of the lung, bladder, kidney, pan- creas, mouth, and throat
- Heart disease and stroke
- Lung diseases, including emphysema, bronchitis, and chronic obstructive pulmonary disease (COPD)
- Pregnancy complications, including preterm birth, low birth weight, and birth defects
- Gum disease
- Vision problems
Secondhand smoke from cigarettes and cigars also causes heart disease and lung cancer in adults and a number of health problems in infants and children, including:
- Respiratory infections
- Ear infections
- Sudden infant death syndrome (SIDS)
- Smokeless tobacco causes a number of serious oral health problems, in- cluding cancer of the mouth and gums, periodontal disease, and tooth loss.
On your Quit Day go down this list:
- Do not smoke. This means not at all – not even one puff!
- Stay busy – try walking, short bursts of exercise, or other activities and hob- bies.
- Drink lots of water and juices.
- Start using nicotine replacement if that’s your choice.
- Attend a stop-smoking class or follow your self-help plan.
- Avoid situations where the urge to smoke is strong.
- Avoid people who are smoking.
- Drink less alcohol or avoid it completely.
- Think about how you can change your routine. Use a different route to go to work. Drink tea instead of coffee. Eat breakfast in a different place or eat different foods.
Be prepared to feel the urge to smoke. It will pass whether you smoke or not. Use the4 D’s to help fight the urge:
- Delay for 10 minutes. Repeat if needed.
- Deep breathe. Close your eyes, slowly breathe in through your nose and out through your mouth. Picture your lungs filling with fresh, clean ai
- rink water slowly, sip by sip.
- Do something else. Some activities trigger cravings. Get up and move around.