Quit smoking -- the time is now Published Nov. 2, 2011 By Will Carpenter Health and Wellness Center HANSCOM AIR FORCE BASE, Mass. -- Many people wait until New Year's to make their resolutions. A number of those resolutions will be to stop smoking. But New Year's is still eight weeks away. Rather than waiting, why not take the steps to quit by Jan. 1 and begin the new year with one of your goals already completed? Tobacco use is the No. 1 preventable cause of death in America. According to Air Force statistics, approximately 67,000 Airmen, or 21.7 percent, use some form of tobacco. Hanscom has 189, or 13.3 percent, of active duty personnel who actively smoke. Smoking places the smoker at risk for numerous cancers and lung diseases, including emphysema and chronic bronchitis. Smokers are not the only ones affected. Secondhand smoke causes 3,400 lung cancer deaths in the U.S. each year. Below are causes of death directly attributed to smoking. Disease and number of deaths per year (Source: Centers for Disease Control and Prevention, 1997-2001) Lip, mouth, and throat cancer - 4,868 Cancer of the stomach, esophagus, and pancreas - 17,319 Chronic airway obstruction - 75,074 Heart disease - 107,744 Lung cancer; cancer of the trachea or bronchus - 123,836 All diseases and conditions caused by smoking, including those affecting children- 437,902 Smoking not only increases the risk of disease, but can also impact performance. Tobacco use negatively impacts run times on the Air Force Physical Fitness Test (PFT). The longer a member smokes, the worse run times become. Smokers ages 25 to 29 run an average 30 seconds slower than nonsmokers during the PFT. With the cardiovascular component of the PFT at 60 percent of the overall score, the easiest way to increase the score and run time is to quit smoking. A common misconception is that it takes months or years to reap the benefits of quitting smoking. However, studies show nicotine is completely out of the body in 72 hours. The table below illustrates the health benefits from quitting. Tobacco free timeframe and benefits after quitting 20 minutes - Heart rate and blood pressure decrease 12 hours - Carbon monoxide level is normal 2-12 weeks - Circulation improves and lung functions increases 1-9 months - Coughing and shortness of breath decrease 1 year - Coronary heart disease risk is half that of a smoker 5 years - Risk of stroke equals that of a non-smoker 10 years - Lung cancer death rate is half that of a smoker 15 years - Risk of coronary heart disease is the same as non-smoker People trying to quit will go through four main stages during the quitting process: Thinking About Quitting, Preparing To Quit, Quitting and Staying Tobacco Free. During the first stage, the smoker will contemplate reasons to attempt quitting. Creating a list of reasons to quit can be utilized to help motivate a person through the other three stages of change. At the Preparing To Quit Stage, it's important to recognize triggers and set a quit date. Triggers are causes, situations or instances that push a person to smoke. A quit date is important because it establishes a timeline. During the Quitting Stage smokers should set themselves up for success. Tips for this would include: skipping the smoke pit during a work break, keeping hands busy and having an escape plan if a situation becomes difficult. The final stage, Staying Tobacco Free, is a day-to-day process. Something that has been part of someone's daily life for so long will not just go away, but each successful day brings a person one step closer to being a success story. Remember that relapses do sometimes happen, but it is important to not give up and learn from every situation. Watch how much can be saved by placing the usual tobacco costs in a jar. The average airman first class spends the equivalent of one month's base salary on tobacco products annually. Be a model for family or coworkers to follow. It may help motivate someone else to try. Every attempt brings a person closer to long-term success. There are a number of resources available to help smokers within the Hanscom community to quit. The Health and Wellness Center (HAWC) offers a Tobacco Cessation course the first three Wednesdays of the month from 12 noon to 1 p.m. A medical provider is available for the first and third classes to assist with medications should a person choose them as part of their quit effort. The American Lung Association offers the Freedom From Smoking Course, which is an online support program consisting of eight different self-paced lessons designed to help with the day-to-day difficulties of quitting. To learn more, visit www.lungusa.org. Finally, there is a 24/7 Quit Line available for use at 1-866-QUIT-YES (784-8937). The most important thing anyone can do to have a healthy lifestyle and reduce the risk of disease is to quit smoking. For further information about quitting, contact the HAWC at 781-377-6560 or 66.mds.hawc@hanscom.af.mil.