Stay smoke-free

Starting to quit is the biggest step!

Congratulations on this life-changing decision! Making the choice to stop smoking really is half the battle.

Now, with support from friends and family and by keeping your eyes on your goal, you will begin to notice your health and quality of life improving. And you might be surprised by the amount of money you are saving in your bank account!

Many people find it helpful to create a plan to quit smoking. This plan can include a list of triggering situations to avoid, a list of healthy things to do when you get a craving, as well as the names of people to call for support when you need it.

If you want help putting together a quit plan, reach out to a Registered Nurse trained to help you quit smoking by calling 811 or 1-844-259-1793. A registered nurse can provide you with helpful advice no matter how long you have been smoke-free.

It is very common for people to experience nicotine withdrawal in the hours, days and weeks after they quit smoking. Here are a few of the symptoms people experience:

• Increased anxiety
• Trouble sleeping and fatigue
• Difficulty focusing
• Headaches, hunger, and irritability
• Cravings for cigarettes and other sources of nicotine

Thankfully, there are products out there that can help you get through this.

If you are experiencing any of these symptoms, ask a health professional in your community about Nicotine Replacement Therapy (NRT). Nicotine patches, gums, lozenges, sprays or inhalers may be just what you need to step down your nicotine cravings and eventually kick the habit.

It doesn’t take years, months, or even days for your body to start recovering after you quit smoking. It only takes minutes. And the more time it has been since your last cigarette, the more healing your body can do.

Here’s how your body heals when you quit smoking:  

It’s been 20 minutes since your last cigarette: your blood pressure starts to drop and your blood oxygen levels come back up. Your circulation and heart rate are already returning to normal, lowering the risk of a heart attack. 

It’s been two days since your last cigarette: your sense of taste and smell are starting to improve.

It’s been three days since your last cigarette: nicotine has left your body. You’re now probably feeling the worst of your nicotine withdrawal symptoms.

It’s been two weeks since your last cigarette: you’re already breathing clearer. You can take fuller breaths and you have more energy as a result.

It’s been more than a month since your last cigarette: exercising is getting easier.

It’s been nine months since your last cigarette: your lungs are starting to clear out. 

It’s been one year since your last cigarette: your risk of a heart attack has been cut in half.

It’s been five years since your last cigarette: your risk of stroke is the same as a non-smoker.

It’s been 10 years since your last cigarette: your risk of lung cancer is cut in half.

It’s been 20 years since your last cigarette: your risk of heart disease is the same as a non-smoker.

It doesn’t happen to everybody, but gaining weight is a common side effect of successfully quitting smoking. On average, people who quit smoking will gain about six pounds.

But that shouldn’t stop you from trying to quit. Your physical and mental health, as well as your overall appearance and fitness level will improve when you quit smoking.

Food just tastes and smells better after quitting now that those senses are no longer dulled by cigarette smoke or chewing tobacco.

Here are some tips to help you keep the weight off:

• Limit alcohol: Alcoholic drinks, especially beer, are high in calories. If you can cut down on evening or weekend drinking, you will see it reflected in your waistline. (Limiting alcohol might also help you avoid situations that make you crave a cigarette!) 
• Plan your meals: Take some time to make a meal plan, this will help you control what you buy and, in turn, what you eat. With some of the money you’ve saved from quitting smoking, treat yourself to some new cookware and try out some exciting recipes. Do your best to stay away from fast food or frozen meals from the grocery store, since they are usually high in fat and salt.
• Snack Smart: It is a good idea to have a supply of healthy snacks in the house, like veggie sticks, fruit, or butterless popcorn. Before going for a snack, ask yourself, “Am I actually hungry?” Sometimes we go for food when we are bored or feeling anxious. If this is the case, it is best to put away the food and get busy doing other things.
• Put down the pop: Sugary drinks like pop, energy drinks and juice are loaded with sugar and calories. Many pops contain high levels of caffeine too. By avoiding sugary drinks, you will avoid those extra calories and you might even start sleeping better. Try flavoured soda water – it has all the bubbles and none of the sugar.
• Get active: Take some of the money that you’ve saved to buy yourself a new set of golf clubs or some cross-country skis and enjoy time outdoors exercising with friends. Even 30 minutes of low-intensity activity like walking the dog makes a huge difference!

Seriously! Quitting is hard work, so make sure you take the time to celebrate every important milestone.

• Read stories from people who quit smoking in the NWT