How to Quit Smoking With the Great American Smokeout

A tradition that dates back to the 1970's, the Great American Smokeout has helped millions of people to quit smoking, for at least one day. Traditionally celebrated the third Thursday in November, the Great American Smokeout invites others to join the one-third of America's 46 million smokers to quit smoking for 24 hours. Many have used this day as a jumping off point to quit.

Step1
Mark your quit smoking day on your calendar, the third Thursday of November if you're doing it on The Great American Smokeout. Be sure to tell all of your family and friends about your attempt so they can come along side and support you.

Step2
Prepare yourself to quit smoking so you will not be tempted. Get rid of all of your cigarettes and ashtrays in your car and at home. Stock up on oral substitutes, such as sugarless gum, carrot sticks, ice, or hard candies.

Step3
Make a plan. Decide whether you will use nicotine substitutes, or attend a quit smoking class. Practice saying, "No, thank you. I don't smoke." Think about past attempts, what helped before and what didn't.

Step4
Create a support system to help you quit. This could be Nicotine Anonymous, or a friend or family member who has successfully stopped smoking. Ask your friends and family who still smoke to kindly not do it around you.

Step5
Participate in the fun events put on by the American Cancer Society during the Great American Smokeout. Some past events include getting a free 'cold turkey' sandwich when you turn in at least half a pack of cigarettes, giant obstacle courses made of over sized cigarettes, or seminars by celebrities who have quit smoking.

Step6
The rules of the Great American Smokeout are simple: Quit smoking for 24 hours. Use this as a starting point to help you quit for life. There will be plenty of cheering you on and others doing it with you to get you off to a great start. Make some new 'non-smoking' friends and help each other to quit for good.

Effects of smoking

Smoking affects every part of the body, including the gastrointestinal tract. In every puff, cigarette smokers inhale over 400 toxins and 43 known carcinogens. From the lungs, these toxins have easy access to the bloodstream, which allows them to circulate throughout the body. While everyone is familiar with the links between smoking and lung cancer, emphysema and coronary artery disease, few people think about the effects of smoking on the digestive system.

Studies have shown that smokers have weaker or less frequent stomach contractions while smoking, which can cause less efficient digestion and can allow acid to accumulate, promoting acid reflux. Smoking also can cause loosening of the lower esophageal sphincter, can increase stomach acid secretion, and can reduce bicarbonate production by your pancreas (bicarbonate neutralizes your stomach acid as it enters the small intestine). Liver function also can be affected, as smoking may accelerate alcohol-induced liver disease.

Current research suggests that the effects of smoking on the gastrointestinal tract are temporary, with the exception of cancers. Most problems will reverse themselves when smoking stops. Specific disorders that are affected by smoking include:

Cancers Of The Gastrointestinal Tract

While the most publicized smoking-related cancer is lung cancer, several gastrointestinal cancers also are linked to smoking. Tobacco both initiates and promotes the development of cancer. During the very earliest stage of cancer formation, tobacco and the hundreds of toxins it produces can damage cells and cause mutations. A mutation can result in uncontrolled growth of cells, creating a cancer. Don't be fooled by people who claim to be healthy after 20 years of smoking; damage that has been done by smoking can trigger a cancer to develop after a delay of years or even decades. However, you can substantially reduce your risk of cancer if you stop smoking, and your odds for developing a cancer from past smoking diminishes with each year you are a non-smoker. Even if you do get a cancer, quitting smoking can help your chances for recovery by allowing your immune system to fight against cancer more strongly.

The strongest potential for smoking to cause gastrointestinal cancers is in the parts of the body that come into direct contact with smoke and tobacco. Cigarettes, pipes or cigars are associated with a higher risk for cancer of the mouth and esophagus. For smokeless tobacco, mouth cancer is a major risk.

Heartburn

Heartburn (a symptom of gastroesophageal reflux disease, or "acid reflux") is caused when acidic stomach contents flow upward into the lower part of the esophagus, which is normally protected by a muscular valve called the lower esophageal sphincter. Smoking can cause heartburn by weakening the sphincter, allowing more of the stomach's contents into the esophagus.

Peptic ulcers

Ulcers are caused by infection with Helicobacter pylori bacteria or by irritation from anti-inflammatory medications. Smoking doubles your chance of developing an ulcer of any cause, interferes with its healing, and promotes recurrences. One study found that smoking increased the risk of ulcer perforation (a hole all the way through the wall of your stomach or intestine) 10-fold among patients with ulcers.

Scientists still are investigating exactly how smoking contributes to ulcers. We know that smoking increases production of stomach acid, which acts as an irritant encouraging the development of the ulcer or delaying ulcer healing. This acid problem is compounded by a decrease in the amount of sodium bicarbonate produced by the pancreas. Normally, as acid leaves the stomach and enters the intestines, the bicarbonate neutralizes it. With greater acid levels and less bicarbonate, a duodenal ulcer is more likely to occur and less likely to heal. Even though ulcers can be treated with medications, anyone with an ulcer will be advised to quit smoking.

Liver Disease

One of the many functions of the liver is to process chemical substances such as alcohol or drugs so that they are not harmful to the body. Smoking can cause an alteration in the way the liver handles some of these substances. For example, some of the chemicals in tobacco smoke can change the speed of metabolism of some prescription drugs, making them either less effective or more toxic than they would be otherwise. Smoking is also thought to contribute to alcohol-induced liver disease.

Digestive disorders impacted by smoking

Smoking impacts several digestive disorders, including:

1) Heartburn. A burning sensation in the upper abdomen or chest area that is caused by reflux of the stomach acid. Contrary to its name, it is a disorder associated with digestion, not the heart. Smoking weakens the esophageal valve at the end of the esophagus, keeping it from fully preventing stomach acid from refluxing up out of the stomach. Damage to the esophagus from smoking may make it less able to resist the damage from refluxed fluids.

2) Liver disease. Liver disease is illness that affects the liver, one of the body’s largest and most vital organs. One of the most important functions of the liver is to process drugs, alcohol and other toxins so that they are removed from the body. Smoking appears to damage the liver’s ability to carry out these tasks, although this effect disappears once the patient stops smoking. Other research indicates that smoking may also worsen liver disease resulting from excessive consumption of alcohol.

3) Peptic ulcer. A sore that forms in the stomach and upper portion of the small intestine, knows as the duodenum. Peptic ulcers occur when stomach acid and digestive juices break down and corrode the lining of the esophagus, stomach or the duodenum, the upper portion of the small intestine. Scientists know that smoking makes ulcers more likely to occur, less likely to heal and more likely to cause death. However, the reason for this remains unknown. It appears that smoking reduces the ability of the pancreas to produce sodium bicarbonate, a substance that helps neutralize the stomach acid that contributes to ulcers. This bicarbonate-reducing effect seems to disappear about 30 minutes after the patient stops smoking tobacco.

4) Crohn's disease. An inflammatory bowel disease (IBD) that causes chronic inflammation and ulceration within the digestive tract. Ulcers (open sores in the intestinal lining) and inflamed tissue may swell, redden and bleed, often leading to bloody diarrhea, abdominal pain and cramping. Both current and former smokers are at higher risk for developing Crohn's disease, and smokers who already have the disorder are at increased risk for relapse and repeat surgery. The link between smoking and Crohn's disease is unknown, although it is believed that smoking might lower the intestine's defenses, decrease blood flow to the intestines and cause changes in the immune system that lead to inflammation.

5) Ulcerative colitis. A type of IBD that causes chronic inflammation of the colon. It is a disease of non-smokers, and smoking seems to cause a reduction of symptoms in patients.

Stem the stress of smoking cessation

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Tell loved ones and coworkers in advance what you'll be going through and ask for their patience.

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Don't diet during this difficult time, the American Academy of Family Physicians advises. Help control your weight by staying active and stocking up on nutritious foods. If you gain weight, take it off gradually after you've conquered tobacco, by eating sensibly and increasing your involvement in physical activities you enjoy.

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Ask your doctor or therapist about stress management techniques such as deep breathing, guided imagery, biofeedback, meditation, yoga or tai chi.

Toss off temptation

Staying a nonsmoker isn't just about willpower. It's also about your environment. This is especially true in the short term; as your smoke-free ways become a permanent part of your life, you can allow yourself to be in more tempting situations. But as you are building up that capacity, make it easier on yourself:

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Hang out at the countless places that ban smoking.

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Keep away from places that allow smoking. If your city or state bans smoking in restaurants and bars, you're lucky. If not, seek out the nonsmoking areas of restaurants.

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Invent new habits. Have you always lit up right after dinner? Try pushing back from the table, getting up and taking a short stroll instead.

Play out the plan

You worked hard on your quit-smoking plan. Now carry through.

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Keep appointments with your doctor/therapist/support group.

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Phone your hotline or call up your Internet chatroom when you need help.

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Take medication as prescribed by your doctor.

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Practice your stress reduction exercises.

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Reward yourself when you pass a hurdle or milestone.

Picture the prize

When the going gets tough, think about everything you have to gain from quitting. Think about:

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Your health and your family's.

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How much better you'll look and feel.

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The longer, easier life you'll lead.

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The thousands of dollars you'll save each year.

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Your cleaner home, car and clothes.

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Keep a written list of your goals with you for inspiration.

One day at a time

Remember that each day is a victory. Each day, the struggle becomes a little easier as your nicotine addiction eases. For the long term, you will have to remain alert to your smoking triggers and remind yourself that you can never again take even one puff. You are now an ex-smoker and plan to stay one. Welcome to your new life.

My smoking doesn't really harm anyone else, right?

Just the cardiovascular disease caused by secondhand smoke kills 37,000 to 40,000 people a year, according to the American Heart Association. Add to that about 3,400 fatal cases of lung cancer in adult nonsmokers every year, plus other lung problems, according to the American Cancer Society. Children of smokers are more prone to a host of problems ranging from asthma to learning difficulties. In fact, secondhand smoke is responsible for over 150,000 lung infections and 750,000 middle ear infections in children each year, according to the American Cancer Society.

I know smoking isn't good for my lungs or heart, but are there other health benefits from quitting?

Smoking damages nearly every part of the body. So it shouldn't be surprising that it's the nation's leading preventable cause of death, costing 430,000 lives per year in the U.S. alone, according to the American Lung Association.

Aside from heart disease, stroke and lung diseases including lung cancer, it contributes to many other cancers, such as those of the mouth, throat, stomach, pancreas, kidney, bladder and cervix. By quitting you lower your risk for all of them. But there's more! Smoking is also a risk factor for gum disease, stomach ulcers, gastric reflux, diabetes, several eye diseases, pregnancy complications and miscarriage, early menopause, osteoporosis, liver disease, kidney disease, depression, dementia and other disorders. That's why public health experts believe that if you smoke, quitting is the single most powerful action you can take to improve your health.