SAN DIEGO, Nov. 17, 2009 (GLOBE NEWSWIRE) -- Did you know that an injection of 50 mg of nicotine in its purest form can kill an average-sized man? Or that some of the same ingredients found in nail polish remover and insecticides are also in cigarettes? It's no wonder that each year smoking accounts for an estimated 443,000 premature deaths in the U.S., including 49,400 deaths among nonsmokers as a result of secondhand smoke. Half of all Americans who continue to smoke will die from smoking-related diseases.
If you're ready to quit smoking and get healthy, this November is the perfect time, according to Elizabeth Thompson, MPH, RD, and vice president of coaching programs for Healthyroads, Inc., the prevention and wellness management subsidiary of leading personal health improvement company American Specialty Health Incorporated (ASH). "We encourage smokers to set November 19 as their start date for quitting. By joining with a community of millions who vow to stop smoking during the American Cancer Society's Great American Smokeout Challenge, you'll have group support to keep you mentally and emotionally focused on your goal of quitting."
To get you started on your journey to "kick the habit," Healthyroads offers these 10 tips:
1. Set a goal. Mark your calendar with the date you will stop
smoking and highlight celebration days in advance. For example,
you could stop smoking on November 19, celebrate a month of being
smoke-free on December 20, and toast a New Year and a tobacco-free
you on New Year's.
2. Figure out why you want to quit and constantly remind yourself.
Are you quitting to improve your health, to safeguard your
family from second-hand smoke, to eliminate a costly habit, or
all of the above? Constantly reaffirm why you are quitting. For
example: "I quit smoking so I can raise a healthy, smoke-free
family" or "I quit smoking so I can invest those dollars in a
college fund for my child." Repeat your reasons daily, especially
when tempted to smoke.
3. Make a commitment to friends and loved ones. When you verbalize
your goals and share them with those you love, it can be
reinforcing and inspiring. Choose an especially close person to be
your advocate--the person you can call to get back on track when
you are feeling uninspired or need reinforcement.
4. Get a coach. Quitting smoking is not easy, so it helps to enlist a
professional to assist you. Check with your employer to learn
whether your health benefits include smoking cessation. Most
wellness programs and health plans offer discounted or no-cost
smoking cessation programs, products, and telephone coaching
services to help you. For example, Healthyroads will match you up
with a health coach who can help you choose the best cessation
aids (patches, gums, etc.), speak with you by phone weekly to keep
you motivated, and provide you with online support tools. Enroll
in a smoking cessation plan, and you may even receive discounts on
your health insurance once you quit.
5. Surround yourself with nonsmokers. Individuals tend to follow
group behaviors and if your group doesn't smoke, you'll feel less
likely to light up.
6. Eliminate the smoking triggers. Avoid the smoking area at work and
throw out all ashtrays, lighters, and other reminders of your
habit. If your smoking was often linked to drinking alcoholic
beverages, change to sparkling cider, sparkling water, or hot tea.
Keep gum and low-sugar lollipops around to help curb your cravings.
7. Change your habits. Instead of hitting the nightclub after work,
go to the gym or golf course instead, where no one is smoking.
After dinner, leave the table and go for a walk. Take up dancing
or a new sport, sign up for a class, or join a new organization.
8. Help cleanse your body of nicotine. Drink lots of water
(6-8 glasses), along with healthy juices or herbal teas.
9. Recognize the value of nicotine replacement products and allow
yourself to use them if needed. Never forget that nicotine is a
powerfully addictive drug. Most people find it impossible to stop
smoking without utilizing nicotine replacement products that
gradually wean you off nicotine. Don't be embarrassed to ask about
and use these products if your doctor approves. They are very
successful in helping thousands of smokers quit.
10. Reward yourself. Keep a money jar in the kitchen and every day
toss in the money you would have spent that day on cigarettes.
When you're feeling a big craving to smoke, dip into the money
jar and buy yourself a reward (like a book or a trip to the nail
salon) or take your family out for frozen yogurt. By sharing your
reward, everyone can celebrate and benefit from your great
strength and courage to kick the habit.
About American Specialty Health and Healthyroads
American Specialty Health Incorporated (ASH) is a national health and wellness company that provides population health management programs including prevention and wellness services, specialty network management programs, and fitness and exercise services to health plans, insurance carriers, employer groups, and trust funds. Based in San Diego since its inception in 1987, ASH has 700 employees and covers over 15.6 million members.
Healthyroads, Inc. is the prevention and wellness services subsidiary of ASH. Healthyroads offers a wide range of wellness solutions -- including award-winning telephone-based coaching programs for weight management, tobacco cessation, and healthy living, and products and resources through its integrated Web site, Healthyroads.com.
For more information about ASH health and wellness programs, visit www.ASHCompanies.com or call 800.848.3555.