Women Who Quit Smoking Improve Health Immediately

According to a new study, people who are able to quit smoking improve their health immediately. They lower their risk of death, and also erase their past history of smoking in a sense by living a much healthier life.
The study was carried out by researchers at Harvard medical school in Boston. Researchers looked at more than 100,000 women between 1980 and 2004. The data came from those who took part in the Nurse’s Health Study.
The study found that within five years, the risk of death among those who quit smoking fell by 13%.
In 20 years, the risk of death from their history of smoking was completely erased.
There was also great benefit found when people did not start smoking until a later age.
Women who began smoking at 17 were 22% more likely to die during the study period compared to women who started smoking at the age of 26 or older.
Other revelations include the fact that the risk of death from respiratory disease dropped 18% between 5 and 10 years after quitting smoking. It was also noted that the risk of death from lung cancer dropped by 21% within 5 years of quitting smoking, and 87% after 20 years or so.
The authors of the study stated “Tobacco use remains the leading preventable cause of death in the United States.”
They also cited that on a global scale, in 2000 alone, there were five million premature deaths linked to smoking.
The study was published in the Journal of the American Medical Association.

Giving up smoking has rapid health benefits, says study

Risk of death from all causes falls by 13% within 5 years and no extra risk of death by 20 years

People who give up smoking begin to improve their health almost immediately, according to a study of more than 100,000 women carried out between 1980 and 2004. Within five years the risk of death from all causes fell by 13%, it found. By 20 years, people had no extra risk of death because of their past smoking history.

The study, by researchers at Harvard medical school in Boston, also highlights the benefits of not starting smoking until later; women who began at 17 were 22% more likely to die within the study period than those who started at 26 or older. The news will encourage the third of smokers in the UK who would like to give up the habit. A survey by the Office for National Statistics released in January found 22% of Britons are smokers, down from 27% at the end of the 1990s and the lowest level since records began.

According to the British Medical Association, smoking-related illnesses kill more than 90,000 people each year, and cost the NHS £1.5bn a year.
The new study used data from the so-called Nurses Health Study in the United States, which collected health questionnaires from more than 120,000 women aged between 30 and 55 in 11 states from 1976 onwards. Researchers could link answers to lifestyle questions - for example, about how much people smoked - to information about the volunteers' general health and how they ended up dying. The questionnaires have been repeated every two years, giving researchers an evolving picture of the participants' habits and lives. From this they were able to compare women who had smoked but given up with women who had never smoked or never given up.

The study confirmed that smoking is a potent cause of disease; 64% of deaths among current smokers could be attributable to cigarettes, and 28% of deaths among former smokers. Those who smoked 35 or more cigarettes a day were 115 times more likely to develop chronic bronchitis and emphysema. They also raised their risk of lung cancer by 40 times.
More heartening for smokers who want to kick the habit is data suggesting that the health benefits of stopping appear quickly. For coronary heart disease, 61% of the full potential benefit from quitting happens in the first five years; for strokes 42%; for lung cancer 21%.

Rates of mortality from respiratory disease, lung cancer and smoking-related cancer were all lower in women who had started smoking later. "So implementing and maintaining school tobacco prevention programmes, in addition to enforcing youth access laws, are key preventive strategies. Effectively communicating risks to smokers and helping them quit successfully should be an integral part of public health programmes," the authors of the study, Dr Stacey Kenfield and colleagues, wrote in the Journal of the American Medical Association.

Tips to Help You Manage Holiday Stress Without Smoking

The holiday season can be especially challenging for those of us who are working to quit smoking. Additional burdens, stresses and associations this time of year can put a new quit program at risk.
Knowledge is PowerUsually, the more we know, the better off we are. When it comes to smoking cessation, this concept is doubly true. A clear understanding of potential pitfalls allows us to move through recovery from nicotine addiction with our eyes open, prepared for what may (or may not) come. And the psychological value of planning ahead is well worth the mental exercise and goes a long way towards paving the way to success.
Watch Out for #1Simply put, take care of yourself first, and the rest will flow more smoothly. We're prone to overextending ourselves during the holidays because there's so much more to do.

The result is fatigue and crankiness, and that can translate into lack of focus for smoking cessation, putting new quitters in danger of relapse.Take steps every day to insure that you are taking care of your mental and physical health this holiday season.The following tips can serve as a daily checklist to make sure you're staying on track with self-care.

Your Body

Take a MultivitaminGetting the extra boost of a daily vitamin is good insurance when you're busy and meals are hectic and sometimes lack proper nutrition.
Eat a Nutritious BreakfastStart your day off right. Eat a well-balanced meal that provides your body with the energy it needs.
Drink Plenty of WaterWater is critical for our bodies to function properly. Poor hydration leaves us achy and tired, so be aware of your water intake and make sure you get enough.

Keep MovingWith all of the hustle and bustle this time of year, getting enough exercise is easy. Park at the back of the lot when shopping, use the stairs rather than the escalator, and hit all of the aisles at the grocery store. Exercise provides energy and a better attitude. Use it to your advantage.
Get Your Beauty SleepIf you don't get enough sleep, everything else suffers. Shoot for 7 to 8 hours a night most nights, and add a power nap during the day if you need to. A well-rested you will be better equipped to manage the stresses that come along while also maintaining your quit program. Don't skimp on sleep.

Your Mind
Quit Smoking SupportDon't forget to check in for a shot of encouragement when you're feeling weak or tired. You're not alone on this journey: Thousands of others are going through their first smoke-free holiday season too.
Breathe!Deep breathing is an immediate fix for stress and you can do it anywhere. Breathe in through your nose for a count of three and exhale through your mouth for a count of three. Repeat this for a few minutes, and the tension in your body will begin to fall away.

Let it GoRelax your expectations a little and give yourself a break this year. Maintaining your quit program takes energy, so allow for that by cutting back on the amount of work you do in preparation for the holiday season this year.Make a couple of lists -- one that details the things you must do, and one that lists the tasks you can let go if necessary. Lists will help you see the whole picture and prioritize. From there, delegate. Let others help you. Friends and family are usually more than willing -- all you need to do is ask.Relieve the pressure on yourself, and simplify where possible. You can return to your normal routine next year when smoking cessation is well behind you.
Your SoulFeed Your SpiritSchedule a half hour (or more) of pamper time every single day as you go through this holiday season. Recharge your batteries and feed your soul in ways that work for you.Take time for...

-a cup of tea
-a movie
-a long, hot bath
-a hobby that soothes you
-a good book

meditation -- take 15 minutes to quiet the internal chatterThe key here is to do this for yourself without guilt. Remember, take care of your needs first, and everything works better.

Holiday AssociationsChances are good that as you work your way through your first smoke-free holiday season, you'll face a number of triggers to smoke associated with this time of year specifically. Some are obvious and expected, like the stress mentioned above and drinking at holiday parties.Then there are the subtle triggers that catch you by surprise. Activities like holiday baking, trimming the tree and wrapping gifts might leave you feeling edgy the first time you do them smoke-free. Don't let it throw you if this happens; it's normal and is part of the recovery process.Smoking was thoroughly intertwined in everything we did in our lives. It only makes sense that your first smoke-free holiday season might trigger associations that bring on cravings. That awareness, along with a little preparation, will keep you in the driver's seat with your quit program, should urges to smoke come at you out of nowhere. Remember, you're teaching yourself a new way of living, and it takes some practice.

Recovery from Nicotine Addiction is a Process......and part of that involves learning how to negotiate the special occasions in our lives smoke-free. Stick with it, and by the time the holidays roll around next year, smoking won't even be a concern.