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SmokingSmoking is very dangerous to your health. Quitting will help you live a healthier and longer life. Quitting will cut your risk of dying from heart disease, blood vessel disease, lung problems, cancer, and stroke. Quitting will also save you money, give you more energy, and help to protect the people in your life from secondhand smoke.

Get Help

• Talk to your health care provider about quitting. Your care team can connect you to resources like classes and support groups.

• Your provider can also prescribe Nicotine Replacement Therapy (NRT) that you can pick up at the pharmacy. Your NRT prescription is usually free if you have Medi-Cal. NRT can come in the form of patches, gum, lozenges, spray and inhalers.

• Call the California Smokers’ Quitline at 1-800-NO BUTTSto get help with quitting! Their counselors are experts in helping people with the process. You can also visit www.nobutts.org

• Get 24/7 help on your smartphone. Free apps like QuitGuide and quitSTART can give you the support and skills to help you quit for good. SmokefreeTXT can send you text messages with quitting tips. Find out more at www.smokefree.gov

• Reach out to family and friends for support. Tell your family and friends about your plan to quit and ask for their help. Convince a friend or spouse to quit with you.

Important Information about E-Cigarettes

Some people have tried E-Cigarettes (also called E-cigs or vape pens) as a way to quit smoking. But most experts do not recommend E-cigs, here is why:

• E-cigs contain nicotine - nicotine is very addictive. In an E-cig, nicotine is turnedinto vapor and then inhaled.

• E-cigs are not regulated - there is no way of knowing how much nicotine is in them or what other chemicals they contain. Researchers don’t know enough about them to know if they are safe.

E-cigs may not be helpful for quitting - other tools for quitting (like patches) have been proven to be safe and effective at helping people quit smoking.

For more information call our Customer Service at 1(415) 547-7800 Free 24/7 Nurse Help Line 1(877) 977-3397 www.sfhp.org

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For more information call our Customer Service at 1(415) 547-7800 Free 24/7 Nurse Help Line 1(877) 977-3397 www.sfhp.org

Getting Ready to Quit

It is hard to quit smoking. Most people try many times before they succeed. Here are some tips that may help:

• Identify what triggers make you want to smoke and avoid them.

• Figure out what to do when you feel the urge to smoke. Starting an exercise routine can help.

• Make a list of your Top 5 Reasons for Quitting. Read this list daily.

• Clean out ashtrays and start putting them away one by one. Throw away spare lighters. Clean the drapes, the car, jackets, or anything else that smells of tobacco smoke.

• Pick a date to quit and slowly reduce your smoking until your quit date. Try smoking half a cigarette each time. Or smoke only during even hours of the day. On your quit date, stop completely.

The Day You Quit

• Make plans for the day and keep busy. Spend time in places where smoking is not allowed, such as a library or the movies.

• Drink a lot of water. This will help to remove chemicals from your body.

• Keep sugarless gum, hard candy, straw, or toothpicks handy to help meet the urge of something in your mouth.

• Try to relax. Take deep breaths when you are anxious. Repeat your “Top 5 Reasons for Quitting” list in your head.

• Get at least 30 minutes of physical activity. Try a brisk walk, dancing, gardening, or riding a bike.

• Eat regular and healthy meals.

• Start a money jar with the money you save by not buying cigarettes. Each day, add the amount of money you would normally spend on cigarettes to the jar. If a pack of cigarettes costs about $5.50, quitting could save you over $2,000 in a year.

• Reward yourself at the end of the day for not smoking.

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For more information call our Customer Service at 1(415) 547-7800 Free 24/7 Nurse Help Line 1(877) 977-3397 www.sfhp.org

Health Benefits of QuittingSmoking damages nearly every organ in your body and puts you at risk for many serious health problems. Luckily, when you quit smoking, your body is still able to heal itself. In fact, some of the healing processes happen very quickly.

Time After Last Cigarette How Your Body Heals

20 minutes after quitting Your blood pressure decreases.

12 hours after quitting Your blood is able to carry more oxygen.

2 weeks to 3 months after quitting Your lungs and circulatory system improve function.

1 to 9 months after quitting Coughing and shortness of breath decrease. Your lungs are able to clean themselves better and reduce the risk of infection.

1 year after quitting Your risk of coronary heart disease is half that of a smoker.

5 years after quitting Your risk of cancer of the mouth, throat, and bladder are cut in half. Your risk of stroke and cervical cancer (in women) falls to the level of a non-smoker.

10 years after quitting Your risk of dying from lung cancer is half that of a smoker.

15 years after quitting Your risk of coronary heart disease is the same as a non-smoker.

Sources

• “Living Tobacco Free” Association of Clinicians for the Underserved, http://clinicians.org

• “How to Quit Smoking” www.HealthInfoTranslations.org

• “3 Things You Should Know about E-Cigs” Smokefree.gov, http://smokefree.gov

• “Guide to Quitting Smoking” American Cancer Society, www.cancer.org

• National Cancer Institute, www.cancer.gov