Quit Tobacco. Make Everyone Proud. Tobacco Facts

Mix it up!

Mon, 22 Feb 2010 12:00:00 GMT

Break out of your routine. Go a different way to work. In class, sit in a different chair. If you are used to sitting down in the morning with a cup of coffee and a cigarette, make that java to go. Change the way you do things so that not smoking isn’t the only thing that’s different.

Tell on yourself

Mon, 15 Feb 2010 12:00:00 GMT

That’s right, don’t keep your quitting news to yourself. Let your family, friends, and coworkers know you are working on giving up tobacco for good. You might be surprised by the support and encouragement others can offer you.

You can do it—we know you can!

Mon, 08 Feb 2010 12:00:00 GMT

Seriously, you’re a member of the greatest military in the world! You’ve been through intense training and had experiences civilians can’t imagine. You are awesome and you can quit tobacco, too!

Treat yourself

Mon, 01 Feb 2010 12:00:00 GMT

Reward yourself for your successes! Use the calculator and figure out how much you’ve saved and splurge on something fun.

Motivation Madness!

Mon, 25 Jan 2010 12:00:00 GMT

You know you should quit but keep in mind why you are quitting. Your motivation is with you constantly and can help keep you focused on why you’re quitting.

You get out of it what you put into it

Mon, 18 Jan 2010 12:00:00 GMT

Just like anything else, your success in quitting depends on the energy you put into it. Put in a little effort, you’ll get little results. Upgrade your effort and the results are bound to see an improvement as well!

Secondhand Smoke, Real Effects

Mon, 11 Jan 2010 12:00:00 GMT

There is no safe level of exposure to secondhand smoke. About 53,000 adults die every year from exposure to secondhand smoke.

Smoking and Impotence

Mon, 04 Jan 2010 12:00:00 GMT

Men who smoke are more likely to suffer from impotence. In fact, men who smoke are about twice as likely to suffer from impotence as are men who don’t smoke. Think about it before you light up!

Cough, cough

Mon, 28 Dec 2009 12:00:00 GMT

After having that cough—some people do for years and years—you can get used to it. When you quit smoking, the coughing can intensify in the first few weeks, but then it slowly goes away—and you’ll easily get used to not coughing!

Any reason to quit tobacco is a good one

Mon, 14 Dec 2009 12:00:00 GMT

Yes, tobacco impacts your health, your time, your wallet, your looks, your relationships with others, and your fitness. But any reason to quit is a great one if it gets you to seriously consider quitting! If you want to protect your health, have more money in your pocket, or you are just tired of standing outside to puff this winter, your reason is good enough!

Slightly grouchy with a hint of thunder

Mon, 07 Dec 2009 12:00:00 GMT

Feeling irritable and short-tempered is common among people who are quitting tobacco. So if you find yourself feeling this way, it’s normal. It’s not very pleasant, but it is temporary. It usually passes within a few weeks.

Want to be richer and more attractive?

Mon, 19 Oct 2009 12:00:00 GMT

When you quit using tobacco, you improve your physical attractiveness, your breath will be fresher, your fingers and teeth will look cleaner, your hair and clothes will smell better, and your skin will look younger. All this and more money in your pocket. Quitting is a great idea!

Leading by example

Mon, 12 Oct 2009 12:00:00 GMT

Young people look up to you. Your younger brothers or sisters, family friends, and even neighborhood kids are watching you (even when you think they’re not, they are) and following your lead. By using tobacco, you are showing them that it’s okay. Be a good example and stay away from smoking and dipping.

Goodbye, tobacco!

Mon, 05 Oct 2009 12:00:00 GMT

You’ll know when it’s time to say goodbye to tobacco for good. That doesn’t mean that it’ll be easy— but it’s worth doing! It’s a great thing to do for your health, your friends and family, your sense of smell and taste, and your wallet.

Area man, 20, refrains from smoking

Mon, 28 Sep 2009 12:00:00 GMT

A local man, 20, really wanted a cigarette today for some reason, despite the fact that he actually quit smoking 10 days ago. For a few minutes, he seriously considered the idea. Then he decided he didn’t want to give up on all his hard work and nixed the idea. He stated, “I really thought I was going to smoke—but I’m proud that I didn’t. I don’t want to start quitting over again.”

Create a positive thought

Mon, 21 Sep 2009 12:00:00 GMT

When you’re quitting, it’s a good idea to have a positive thought to keep you going. It could be, “I’m done with tobacco” or “Nonsmokers don’t smoke.” Just something for you to keep at the front of your mind.

Just think about it

Mon, 14 Sep 2009 12:00:00 GMT

You’re not ready to quit right now. That’s okay. But wanting to quit is the first step. So think about how much better your life would be without tobacco.

Quitting makes moms happy

Mon, 07 Sep 2009 12:00:00 GMT

Your mom wants you to quit tobacco. Seriously. With hard work, determination, and practice, you can quit and make your mom happy.

Respect your body

Mon, 31 Aug 2009 12:00:00 GMT

You know tobacco’s bad for every part of you. And your body is going to be your constant companion your whole life. So treat it with the respect it deserves.

Lose weight before you quit

Mon, 24 Aug 2009 12:00:00 GMT

If you’re concerned about packing on the pounds when you put down the pack or can, consider losing a few pounds before you quit tobacco. Most people who quit don’t gain weight, but if you lose a few pounds before you quit, you won’t have to worry.

Social smoking is very uncool.

Mon, 17 Aug 2009 12:00:00 GMT

You might think that, just because you only light up occasionally, you aren’t doing any damage to your health. So if you think that it’s cool to light up just sometimes, here’s the thing: Social smoking is still smoking. And there’s no amount of tobacco use that’s safe. On the plus side, the less tobacco you use, the easier it is to quit. And if you already can go for days or weeks without a drag, you can walk away from tobacco for good.

When you quit tobacco, good stuff is right around the corner!

Mon, 03 Aug 2009 12:00:00 GMT

In addition to the obvious, like a fatter wallet and better-smelling breath, you might just be surprised at the other good things that you gain. Your physical fitness and sports activities will improve, you can better enjoy how good things smell and taste, and you’ll be doing the health of the people you love a big favor by keeping them away from secondhand smoke and nicotine.

When you quit tobacco, give yourself a break.

Mon, 27 Jul 2009 12:00:00 GMT

Quitting tobacco is hard. So when you are quitting tobacco, especially in the early days, please give yourself a break. Listen to your body—it might want to sleep more, drink more water, or eat a bit more. You may feel a bit different, cranky or sluggish, but it will pass.

Managing stress is serious business.

Mon, 20 Jul 2009 12:00:00 GMT

You have a stressful job. Life is stressful too, and sometimes it just feels like it’s one thing after another. And you may think having a smoke or chew helps you relax. So when you remove that stress reliever, it needs to be replaced. Before you quit using tobacco, consider what you’re going to do to handle stress. You could go for walks, play basketball, do a crossword puzzle, arm wrestle a buddy, or do whatever you come up with.

How do you become a quitter? Practice.

Mon, 13 Jul 2009 12:00:00 GMT

You wouldn’t expect to be good at learning something new right off the bat, would you? The first time you got in a car, you didn’t drive perfectly. Every quit attempt is valuable because it gets you closer to the time you quit for good.

New day, new chance to start over.

Mon, 06 Jul 2009 12:00:00 GMT

So you’ve been trying to quit using tobacco. Some days are great—tobacco free and feeling good! Other days you cave and light up or pack a chew. And once you’ve opened the door to using tobacco, tobacco wants you to move back in. But every day is a day when you can choose to start quitting again.

We don’t need to tell you to quit tobacco. You need to tell you.

Mon, 29 Jun 2009 12:00:00 GMT

Before you can quit tobacco, you have to be ready. And before you are ready, you have to want to quit. You don’t need us to tell you the zillions of reasons tobacco hurts you. Probably you already know most of them. But what you can do is start by thinking of all the reasons why you—yes, you!—would be better off without that box or can. Just think about it.

Millions of people have successfully quit tobacco. We’re waiting for you to join us in a tobacco-free life!

Mon, 15 Jun 2009 12:00:00 GMT

Seriously, millions of Americans just like you have been able to beat their addiction to tobacco—and you can too! Of course it’s not easy, but what is easy that’s worthwhile? And what’s worth more than a lifetime of good health? You can do it; we know you can!

Don’t keep it to yourself. Shout it from the rooftops!

Mon, 08 Jun 2009 12:00:00 GMT

Tell everybody you know when you are seriously planning to quit tobacco. Giving up tobacco is easier with the support of others. So let your friends, family, and coworkers know that you might need a little encouragement.

Everything helps

Mon, 25 May 2009 12:00:00 GMT

Take all the help you can get. People trying to quit tobacco with support from friends, family, and others are often the most successful quitters. See what support is offered in your area. And talk to your health professional to find out if any medications are a good match to help you in your battle against tobacco.

Tell us the truth

Mon, 18 May 2009 12:00:00 GMT

We know you can quit tobacco! You can read Tobacco Tales, testimonials of people just like you who have successfully quit. And when you are tobacco free, write your own testimonial and let other people know how you did it.

Staying quit is easier than quitting again

Mon, 11 May 2009 12:00:00 GMT

Everyone who quits using tobacco is seriously tempted at one time or another to just have one more... or two, or just use tobacco this weekend. Casual tobacco use often leads to going back to smoking or chewing regularly. And it’s a whole lot easier to stay quit than it is to go back to using tobacco and having to quit…again.

Secondhand smoke is more than a nuisance

Mon, 04 May 2009 12:00:00 GMT

Nonsmokers often don’t like the smell of smoke, finding it stinky or gross. But it’s more than just a nuisance—it’s poison. Secondhand smoke is a known cause of lung cancer, just like radon and asbestos. You wouldn’t spray someone with asbestos, would you? But when you light up, all the people around you are exposed to the poison and have no defense against it.

Creating healthy habits

Mon, 27 Apr 2009 12:00:00 GMT

When you quit tobacco, you’re also quitting the habits that go along with it. No leisurely smokes after meals, no mid-day chew to perk yourself up. You’re really gaining 10 minutes for every time you used to step out to use tobacco. How else could you use that time? Think about what hobbies you enjoy, consider joining a club (or a bowling team), or just using that time for relaxation or meditation.

Everybody likes a quitter…of tobacco!

Mon, 20 Apr 2009 12:00:00 GMT

Quitting tobacco is hard. And most people have to quit a lot of times before they walk away for good. Nearly half of Americans who ever smoked have now quit. So think of all those former smokers out there, cheering you on!

There’s no bad reason to quit tobacco

Mon, 13 Apr 2009 12:00:00 GMT

When we talk to people about why they want to quit tobacco, we often hear the same kinds of answers: people want to be healthier, save money, be a good example, and the like. But once they start talking about quitting, we find there are lots of personal reasons people want to quit. One man saw his child acting like him and holding a piece of chalk like it was a cigarette and decided to quit on the spot. A woman in her 20s realized she was getting fine lines on her face and that motivated her to give up smoking. Another guy’s smoking buddy was doing better than he was in PT, so he quit smoking just to one-up his friend. So no matter what your reason for quitting is, it’s good enough.

Be the best example you can be

Mon, 06 Apr 2009 12:00:00 GMT

Kids look up to you—children, siblings, cousins, family friends, and lots of youth who admire those who wear the uniform. Kids don’t do what you say, they do what you do. And the best way to teach kids to stay away from tobacco is to be a terrific example of someone living a tobacco-free life.

Wanting to want to quit is a start

Mon, 30 Mar 2009 12:00:00 GMT

Even before someone decides to quit using tobacco, the first step is thinking about quitting tobacco. And wanting to want to quit is where everybody starts. Giving up smoking or chewing is a serious decision and takes a lot of energy. The more information, tools, and resources you have, the better prepared you are to quit.

Who wants to be a thousandaire?

Mon, 23 Mar 2009 12:00:00 GMT

If you smoke just one $4 pack of cigarettes (or chew one $4 can of smokeless) per day—that’s over $2,000 a year! For that much money, you could definitely have a lot more fun than smoking or spitting. You could take a date to the movies every week (and even spring for snacks), buy the newest video game console and lots of fun games, or see one awesome concert every month!

But I’m so bored

Mon, 16 Mar 2009 12:00:00 GMT

Of course it’s easier not to use tobacco when you’re busy. But when you’re bored, keeping away from tobacco suddenly seems a lot harder. Make up a solution, like keeping a book, magazine, or Sudoku puzzle with you to keep your hands and your mind occupied. And you can always go for a walk (short if you’re working, long if you have nothing else to do) alone or with a friend. You could also play one of our online games! The first few days are definitely the hardest, but the desire to use tobacco will fade over time—and probably not take as long as you think.

Eleventh Time's The Charm!

Mon, 09 Mar 2009 12:00:00 GMT

Studies show that, on average, it takes 11 quit attempts before a person wins the fight against tobacco. So, if you’ve quit before and gone back to using tobacco, that’s okay. All those other attempts were just practice. Quit Tobacco—Make Everyone Proud provides high tech tools and encouragement to help military personnel successfully quit tobacco.

How’s Your Love Life?

Mon, 02 Feb 2009 12:00:00 GMT

Smoking causes erectile dysfunction?! You bet! In addition to all the other health problems tobacco can cause, researchers have found that it can seriously hinder your love life. In fact, men who smoke a pack a day or more are nearly 40 percent more likely to have erectile dysfunction than nonsmokers.

Live Long

Mon, 26 Jan 2009 12:00:00 GMT

Research has proven that if you smoke and quit before you are 35 you can still expect to live as long as someone who has never smoked. Start planning what to do with that free time you’ll have later in life!

Quit and Smell the Roses

Mon, 19 Jan 2009 12:00:00 GMT

Smokers lose up to 20 percent of their sense of smell—enough to keep you from smelling flowers, food, rain in the air, everything! It may also impair your ability to smell dangerous chemicals, such as leaking gas. Forty-eight hours after quitting smoking, your sense of smell begins to return to normal.

Energy Boost

Mon, 12 Jan 2009 12:00:00 GMT

You’ll start to notice you have more energy and fewer headaches within 2 to 12 weeks of stopping smoking. As your circulation improves, all physical activities, including walking and running, will become easier. And this increase in oxygen in the body makes ex-smokers more energetic.

Stress Less

Mon, 05 Jan 2009 12:00:00 GMT

Scientific studies show that stress levels are lower after stopping smoking. Why? Because nicotine addiction makes smokers stressed from “withdrawal” between cigarettes. That feeling you got after smoking was really just a relief from the withdrawal symptoms. So hang in there! Quitting really will make you less stressed!

New year, new you

Thu, 01 Jan 2009 12:00:00 GMT

Just because the calendar changes doesn’t mean you’re going to, too. Instead of making the same annual resolution to quit using tobacco that only lasts as long as the New Year’s Eve fireworks, really decide if you want to be tobacco free. If you do, then come up with a quit plan and follow the steps to help you become tobacco free. Quitting tobacco is hard, but you can do it!

Blinded by the Smoke

Mon, 29 Dec 2008 12:00:00 GMT

Did you know that smoking increases your chances of going blind? Smoking increases the risk of age-related macular degeneration, which is the biggest cause of blindness as you get older.

Who’s Afraid of the Dentist?

Mon, 22 Dec 2008 12:00:00 GMT

No one likes getting cavities filled, but root canals are the worst. Research shows that cigarette smoking not only leads to more cavities but also almost doubles the number of root canals. Ouch. Won’t it be nice to get a good checkup? Just one more reason to be a quitter!

New Baby…No Sleep?

Mon, 15 Dec 2008 12:00:00 GMT

You need all the Zzzz’s you can get with a baby in the house, and not smoking really helps. Women who smoke before nursing their babies get less sleep than they would if smoking weren’t part of the experience. Research has shown that babies spend less time sleeping overall and wake up from naps sooner, when their mothers smoke before breastfeeding. So rest easy!

Safe and Effective

Mon, 08 Dec 2008 12:00:00 GMT

Research shows that using the nicotine patch, gum, or medicines greatly increases the chances of successfully quitting. And if you think these therapies are dangerous or addictive, think again! Other research has proven these methods safe and non-addictive. If you are having trouble quitting, get a helping hand.

It’s Contagious

Mon, 01 Dec 2008 12:00:00 GMT

Everyone can catch the no-smoking bug, and what a great bug to give those you love. According to research, if a person's spouse quits smoking he or she is 67 percent less likely to smoke, friends are 36 percent less likely to smoke, and siblings are 25 percent less likely to smoke. So pass it on!

Do Something!

Mon, 24 Nov 2008 12:00:00 GMT

A change of scenery can really help when you’re feeling that urge. Get out, get moving. Get away from places that make you want to smoke or chew.

Just One Puff

Mon, 17 Nov 2008 12:00:00 GMT

Think one puff won’t hurt, that you can handle it? Well one puff puts most people right back on the nicotine track. You could lose all the gains you’ve made…so don’t go there!

You Haven’t Got Time for the Pain

Mon, 10 Nov 2008 12:00:00 GMT

Acute inflammation of the hands and feet is one symptom of Buerger’s Disease, and most patients with BD are young male smokers. When you have BD, your body can’t get enough blood flowing to the hands and feet, and we think that in your line of work, you’re going to need those!

Helloooooo, Is Anybody Out There?

Mon, 03 Nov 2008 12:00:00 GMT

If you are thinking about quitting or if you need an extra dose of determination and willpower, hop online and talk to one of the live-help counselors. They’ve got tips and advice and lots of information to help you decide to quit and to stay on the quitting path. It’s totally free, confidential, and anonymous.

Everybody Needs a Buddy

Mon, 27 Oct 2008 12:00:00 GMT

When you decide to quit, bring a friend along for the ride. Quit buddies can motivate one another, provide a built-in support system, and be there for one another to bounce around ideas and complaints. One quitter plus one quitter equals two winners!

Take Us Out to the Chew-free Ballgame.

Mon, 20 Oct 2008 12:00:00 GMT

Baseball players were once considered the poster boys for the smokeless tobacco industry. Now fewer than one in three major leaguers uses smokeless tobacco. Some former users turn to sunflower seeds, bubble gum, or even beef jerky to substitute for chew. And chewing-tobacco companies are now banned from giving samples to baseball players or advertising in stadiums.

Practice, and Quitting, Makes Perfect

Mon, 13 Oct 2008 12:00:00 GMT

Here is some good news: Statistics say that every time you quit smoking, you get better and better at it. Quitting takes practice, so if you have tried before and not quite made it to the smokefree life you had envisioned for yourself, don’t beat yourself up, and by all means, don’t give up.

Deathstyles of the Rich and Famous

Mon, 06 Oct 2008 12:00:00 GMT

Lately it seems like movie stars, recording artists, and other celebrities are trying to convince you that cigars are a part of the glamorous lifestyle. In fact, nothing could be further from the truth. Cigars contain the same addictive, toxic, and cancer-causing compounds found in cigarettes. In fact, one large cigar can contain as much tobacco as an entire pack of cigarettes.

Baby It’s Cold Outside…and Inside

Mon, 29 Sep 2008 12:00:00 GMT

Want to save money on heating your home this winter? Stop using tobacco! Tobacco use hinders the circulatory system, so your heart has to work overtime to pump the blood through your body. Cold hands, warm heart or cold hands, heart attack?

If You Use Snus, You Lose.

Mon, 22 Sep 2008 12:00:00 GMT

Here is one European import we can all live without. A form of smokeless tobacco that comes to the U.S. via Sweden, snus is packaged in cleverly designed pouches that resemble teabags. Users place them between their cheeks and gums, providing a breeding ground for leukoplakia, oral cancer, and a host of other disgusting consequences. You want to save your face? Don’t use snus!

Can We Interest You in Some Minty-fresh Cancer?

Mon, 15 Sep 2008 12:00:00 GMT

A review of tobacco industry documents revealed that tobacco companies are trying to tempt smokers by manipulating the level of menthol in cigarettes. The practice of adding more menthol is just a sneaky way to sugar-coat poisons and toxins. If it tastes good, you might continue to smoke, and then suddenly you’re hooked.

2008 Summer Olympics: A Smoke-free Zone!

Mon, 08 Sep 2008 12:00:00 GMT

Beijing, China, is trying to be the best Olympics host possible, and that includes providing smoke-free venues for all athletes and spectators. On May 1, 2008, smoking in public places was outlawed in Beijing, and violators can expect to face a heavy fine.

Flu Season Is Right Around the Corner

Mon, 01 Sep 2008 12:00:00 GMT

What’s the chance that you’ll get the flu and then bounce right back? Your odds are a lot better if you quit smoking, because smokers who get the flu are more likely to become gravely ill, and even die. Cigarette smoke has a way of making everything worse and sapping your strength and ability to fight off infections.

Remember When You Had a Good Memory?

Mon, 25 Aug 2008 12:00:00 GMT

Research shows that smokers are lagging behind nonsmokers when it comes to tests of memory, reasoning, vocabulary, and verbal fluency. Before the cigarettes get a chance to steal one more memory, toss them out.

Leuko what? Leukoplakia.

Mon, 23 Jun 2008 12:00:00 GMT

These tough, white patches form on the inside of the mouth of people who chew tobacco. The patches can turn into cancer. Have you seen the photos of people with mouth or tongue cancer? Brace yourself, and then remember that you can prevent leukoplakia before it even starts. Your mouth has better things to do than grow funky-looking patches!

Relax!

Mon, 16 Jun 2008 12:00:00 GMT

If you’re going through withdrawal, you know all about the jitters. Feeling restless? Squash it! Close your eyes. Do some deep breathing—in through your nose and out through your mouth. Focus on that, and you should start to feel calmer. Just don’t close your eyes while you’re driving!

Cold hands, warm heart?

Mon, 09 Jun 2008 12:00:00 GMT

Maybe. But having cold hands and feet is no fun. Not being able to smell or taste your food is pretty bad, too. When you quit tobacco, you’ll be warmer and your taste buds will come back to life. And Mom’s apple pie will smell and taste better, too.

Now that you’ve quit tobacco, you know how good it feels to breathe deeply.

Mon, 02 Jun 2008 01:02:03 GMT

The antsy feeling is fading. But you have to stay motivated. Write out some positive thoughts on a small piece of paper. Keep it in your wallet. Here are some ideas: I can stay quit. I like how I feel. My hands and clothes don’t smell anymore. This is the new me.

No snus is good snus.

Mon, 26 May 2008 12:00:00 GMT

You may have heard about the new craze in Sweden: snus. Snus is moist ground tobacco, like chew, but without the spitting. It’s been hyped as being safer than smoking, but you weren’t born yesterday. Snus can increase your risk for cancer of the stomach, esophagus, and pancreas. You snus, you lose!

Imagine you’re resting on a big pillow, and someone is feeding you grapes and cheese.

Mon, 19 May 2008 12:00:00 GMT

Well, guess what? That’s good for you! Eating fruit, cheese, and fresh vegetables makes cigarettes taste worse. And that makes you less likely to want to smoke. Looks like the ancient Romans had it right all along.

Chemical Ali. Remember him?

Mon, 12 May 2008 12:00:00 GMT

Well, he’s an amateur compared to the big tobacco companies. And he’d probably love the fact that, when you smoke or chew, you’re sucking up rat poison, toilet cleaner, lighter fluid, and sewer gas. This is one chemistry set you do not want to experiment with!

It’s your second date, and you’re going in for a kiss. Nice eyes. Soft lips. Hairy tongue. Ugh!

Mon, 05 May 2008 12:00:00 GMT

What’s up with that? When you smoke, you can get a condition called hairy tongue. That means the dead cells on your tongue don’t wash off. They just keep building up, trapping germs and nasty odors. Gross! Don’t make your sweetheart go through that.

Bored, bored, bored.

Mon, 28 Apr 2008 12:00:00 GMT

And no, you can’t buy a vowel, make the winning layup, or have a dream vacation today. But you can use your imagination to make your own fun and trick your mind into forgetting about tobacco. Go for a swim. Get to the batting cages. Watch a good movie. Call someone you’ve been meaning to keep in touch with, or see how your fantasy stocks and bonds are doing. Hey, anyone can be a “virtual” millionaire.

Brain freeze. And you didn’t even have ice cream!

Mon, 21 Apr 2008 12:00:00 GMT

Many people who quit tobacco have problems concentrating or staying focused. Relax—it’s temporary, so you can give yourself a break. Don’t focus too long on one task. And mix things up a little. Do other tasks, and then come back to the first. It’s like working on a complex jigsaw puzzle: one piece at a time. It will feel pretty spectacular when you get it all together.

Crave? Don’t cave!

Mon, 14 Apr 2008 12:00:00 GMT

We know it’s hard not to smoke or chew when a craving hits, but you can take control of your cravings. Try isometric exercise. That means you use your own body to resist something that doesn’t move, like a desk or wall. Here’s one: Place your hands, palms facing up, under your desk. Keep your elbows tucked in at your waist. Push up against the desk and hold. Keep your shoulders down and relaxed...and breathe. Hold for 10 to 15 seconds and repeat. You’ll feel better, and your biceps will thank you!

“Set it and forget it!” “A flat stomach in 30 days.” “Bam! The stain is gone.”

Mon, 07 Apr 2008 12:00:00 GMT

Are these late-night infomercial slogans as familiar to you as your name, rank, and serial number? Then you may be having a hard time getting to sleep at night. You’re not alone. Many people who quit tobacco face short-term sleeplessness. But there’s help. Using nicotine-containing medicines (the patch, gum, lozenges, inhalers, or nasal spray) can help with sleepless nights. Now, isn’t that comforting? Sweet dreams!

Millions of people have successfully quit tobacco

Mon, 31 Mar 2008 12:00:00 GMT

Talk to the people you know who have quit and stayed that way. Ask them what was helpful to them. You can learn from other people’s triumphs and mistakes.

Why quit? Only you know the reasons why you want to quit tobacco

Mon, 24 Mar 2008 12:00:00 GMT

Write them down and keep the list in your wallet so you’ll have the reminder with you all the time. If you’re struggling to stay tobacco free, you can look at all of the good reasons you have to quit. The energy you spend preparing to quit will increase your chances for success.

Kiss an ashtray—yuck!

Mon, 17 Mar 2008 12:00:00 GMT

Nobody wants to kiss a cigarette butt or spit can. Staying free from tobacco keeps your mouth clean, fresh, and kissable.

Really clean or kind of clean?

Mon, 03 Mar 2008 12:00:00 GMT

On your first tobacco-free day, consider washing some clothes, changing your sheets and towels, and airing out your jacket or coat. It will help you start fresh and improve your living environment. It won’t take long before the smell of tobacco becomes unpleasant.

Get a quit buddy

Mon, 25 Feb 2008 12:00:00 GMT

Find someone else who wants to quit using tobacco too, and you’ll have someone to call and commiserate with. If you quit using tobacco together, you can count on each other for support. And it’s an extra reason to stay quit—your buddy is counting on you!

How would you like to win back $1,652.56?

Mon, 18 Feb 2008 12:00:00 GMT

If you smoke a pack a day (the average price of a pack of cigarettes is $4.54) and quit smoking, that’s how much you’ll save in a year. You could spend a really fun week in Las Vegas, buy a used car you can fix up, or take a date out for movies and popcorn 33 times!

Grouchy and grumpy and crabby, oh my!

Mon, 11 Feb 2008 12:00:00 GMT

Tobacco users are addicted to the nicotine in tobacco, which is one of the hardest chemicals to quit. You might find yourself feeling irritable or short-tempered—those are signs of withdrawal. These symptoms tend to be intense at first but, luckily, they fade over the course of a couple of weeks.

Keep your hands and mouth busy

Mon, 04 Feb 2008 12:00:00 GMT

If your hands are antsy and miss holding a cigarette, get some cinnamon sticks, lollipops, sunflower seeds, or celery. That way you can wean yourself off of the hand-to-mouth habit over time.

Avoid alcohol for a little while

Mon, 28 Jan 2008 12:00:00 GMT

Tobacco users often link a drink with a cigarette or chew. Alcohol also chips away at your willpower and makes the hard task of staying tobacco free even harder. Have a soft drink, water, or some juice, and stay away from smoky places entirely until you feel comfortable.

Practice saying no

Mon, 21 Jan 2008 12:00:00 GMT

Come up with responses for turning down the offer of a smoke or dip. Just have an answer in your pocket so when someone asks, you’ll be prepared to say no.

Don’t switch to other types of tobacco

Mon, 14 Jan 2008 12:00:00 GMT

Seriously. If you want to quit smoking, starting to chew will absolutely not help you. And cigarettes are not a dipper’s friend. All forms of tobacco are harmful, addictive, and gross.

I’ve quit before and it didn’t work…

Mon, 07 Jan 2008 12:00:00 GMT

That’s okay. Relapse is almost always part of the road to quitting for good. It takes more than one or two attempts to quit. On average, it takes successful quitters 8 to 11 attempts to stay quit. You’ve already quit using tobacco during basic training. If you’ve quit before, you can do it again!

But I don’t want to gain weight!

Mon, 31 Dec 2007 12:00:00 GMT

Studies show that three out of four people do not gain weight after they stop smoking. And the fact is, being overweight is nowhere near as dangerous as using tobacco. In fact, smoking puts you at as much risk for health problems as someone who is 100 pounds overweight!

It’s hard to quit tobacco, and in the military it’s even harder

Mon, 24 Dec 2007 12:00:00 GMT

Stress, boredom, anxiety—there are a lot of reasons to want that smoke or chew. If you’re ready to say goodbye to tobacco for good, we have tools to help you quit and stay quit.

Medication Can Help You Quit Tobacco

Mon, 17 Dec 2007 12:00:00 GMT

Lots of great products can help you quit and stay quit. Nicotine gum, skin patches, nasal sprays, inhalers, or lozenges double your chances of quitting for good, especially if you are nicotine dependent. Why go it solo when help is at hand?

Tobacco and Combat Readiness

Mon, 10 Dec 2007 12:00:00 GMT

You’ve worked so hard to get in shape, and that’s an accomplishment to be proud of! Don’t compromise that for tobacco. The physical effects of smoking and chewing are your enemy on the battlefield. Did you know that tobacco weakens eyesight, lessens your ability to heal, reduces energy, makes you short of breath, and can actually alert the enemy to your presence—because let’s face it, tobacco stinks!

Quit for Yourself, Quit for Your Kids

Mon, 03 Dec 2007 12:00:00 GMT

You are a role model, both at home and at work. Your family looks up to you, and children tend to mimic their parents’ behavior. If you smoke, your kids have a good chance of becoming smokers too. Did you realize that 37 percent of youth whose parents smoke end up smoking by 12th grade? You have the opportunity to start a healthier family tradition!

Exercise Can Help You Quit Tobacco

Mon, 26 Nov 2007 12:00:00 GMT

Regular exercise is a key to successful quitting. In a study of quitters who used nicotine replacement medications, 80 percent of those who worked up a sweat remained smoke-free after 3 months, but only 52 percent of the couch potatoes had the same success.

Don’t Be a Fall Guy for the Tobacco Industry

Mon, 19 Nov 2007 12:00:00 GMT

The media may have convinced you that smokeless tobacco use has grown more popular in the military, but that’s not the case. Only 18- to 24-year-old military males have followed that trend. Older servicemen have not increased their smokeless tobacco use, so maybe you should take their lead.

Nicotine Cravings: Physical, Psychological, and Temporary

Mon, 12 Nov 2007 12:00:00 GMT

Whether you’re using nicotine replacements or going cold turkey, those initial cravings can be tough opponents. Just remember that the cravings only last between 5 to 15 minutes for most quitters. Smokers have trained their bodies to expect regular doses of nicotine. The cravings just mean that your body is protesting because those doses have been cut off. In 2 to 3 weeks, you’ll be over the hump.

Instant Payback When You Quit

Mon, 05 Nov 2007 12:00:00 GMT

The healing begins only 20 minutes after you’ve had your final cigarette! Just visualize the toxic gases and nicotine leaving your body for good. Your pulse rate will return to normal, and the oxygen in your blood will rise to the standard level. Just 3 to 4 days after quitting, your body will toss out the nicotine and all its nasty byproducts. You may notice that things taste and smell better, you can breathe easier, and your smoker’s cough has eased. Pretty hefty rewards, but you deserve them!

Smoking Outdoors Still Harms Children

Mon, 29 Oct 2007 12:00:00 GMT

Parents who step outside for a smoke aren’t doing anyone a favor. Children whose parents smoke have twice the amount of nicotine in their little bodies as children whose parents don’t smoke. No matter where you smoke, your hair and clothes carry cigarette particles that are absorbed by whatever and whoever you come in contact with. Sadly, that means your carpet, furniture, clothes, and kids! Nicotine exposure puts your children at greater risk for mood, memory, and appetite problems; certain illnesses such as asthma and ear infections; and sudden infant death syndrome in babies.

Clear the Air With Your Coworkers

Mon, 22 Oct 2007 12:00:00 GMT

Sometimes coworkers are too polite to tell you the truth, so we’ll do it for them. They would rather avoid cigarette smoke and cigarette smokers. Over half the military personnel surveyed were very clear. They just don’t like being around people who smoke.

Medication Can Help You Quit Tobacco

Mon, 15 Oct 2007 12:00:00 GMT

Family and Friends Can Help You Win the Battle

Mon, 08 Oct 2007 12:00:00 GMT

Your circle of family and friends know you are facing a tough road, and they want you to succeed. People who have a strong support network are up to 10 times more likely to quit successfully than those who go it alone.

Talk to Your Doctor About Quitting

Mon, 01 Oct 2007 12:00:00 GMT

Your primary health care doctor knows your body and your health history best of all, so he can be your strongest ally as you start the quitting process. The doc has lots of great advice on quitting strategies and ways to combat triggers, cravings, and withdrawal symptoms. If you are taking any prescription medications, your doctor will know how to adjust dosages after you quit, since nicotine changes the way some drugs work.

Cigars Are Not Safer

Mon, 24 Sep 2007 12:00:00 GMT

Who is feeding us a line that cigars are a safe alternative to cigarettes? They actually contain the same harmful ingredients as cigarettes, and sometimes they’re super-sized. Who needs a single large cigar that has as much tobacco as an entire pack of cigarettes? Cigars carry the same deadly risks as cigarettes, so don’t buy into the cigar myths.

Foods That Discourage Smoking

Thu, 30 Aug 2007 12:00:00 GMT

You may be less likely to want to smoke after consuming food or drinks that make cigarettes taste bad. Cigarettes taste worse after you drink water or juice or eat fruit, vegetables, or dairy products.

Quitting Tobacco and Weight Gain

Thu, 30 Aug 2007 12:00:00 GMT

Many people worry about gaining weight when they quit tobacco because they often feel hungrier and find that food tastes better after quitting. However, three out of four people do not gain weight after they quit. Those who do gain weight on average gain only five pounds, and the weight often goes away by itself over time.

Military Smokers Are Quitting

Thu, 30 Aug 2007 12:00:00 GMT

Two out of three people on active duty who smoke tried to quit in the past year. In addition, more than 23 percent of current smokers in the military plan to quit within the next month and another 40 percent plan to quit within the next 6 months.

Chemicals in Secondhand Smoke

Mon, 23 Apr 2007 12:00:00 GMT

Secondhand smoke contains more than 50 substances that cause cancer (carcinogens).

Smoking During Pregnancy

Mon, 16 Apr 2007 12:00:00 GMT

If a woman smokes while she is pregnant, the baby may be harmed. Babies born to mothers who smoke are almost twice as likely to have a low birth weight as babies whose mothers do not smoke during pregnancy. Babies born to mothers who smoke during pregnancy are also more likely than other babies to be born prematurely. Both low birth weight and prematurity can cause babies to have serious health problems as infants and chronic problems (such as learning difficulties) throughout their life.

Nicotine in Smokeless Tobacco

Mon, 09 Apr 2007 12:00:00 GMT

The amount of nicotine you get from “smokeless tobacco” (that is, chewing tobacco or snuff) is between three and four times as much as the amount of nicotine you get from smoking a cigarette. Also, the nicotine from smokeless tobacco stays in your bloodstream longer.

Smoking and Lung Cancer

Mon, 02 Apr 2007 12:00:00 GMT

Lung cancer is the leading cause of cancer death in both men and women. Estimates are that cigarette smoking causes 87 percent of all deaths from lung cancer.

Secondhand Smoke

Mon, 26 Mar 2007 12:00:00 GMT

Each year, secondhand smoke causes about 3,000 deaths from lung cancer among nonsmokers. Secondhand smoke is considered a carcinogen—a substance that can cause cancer.

Smokeless Tobacco—Men vs. Women

Mon, 19 Mar 2007 12:00:00 GMT

In 2000, research found that men were 10 times more likely to use smokeless tobacco than women. In that year, more than seven and one-half million Americans over age 12 were estimated to have used smokeless tobacco.

Effects of Cigarette Smoking

Mon, 12 Mar 2007 12:00:00 GMT

Cigarette smoking causes chronic lung disease, heart disease, stroke, and cataracts.

Sexual/Reproductive Effects of Smoking

Mon, 05 Mar 2007 12:00:00 GMT

Smoking during pregnancy increases a woman’s chances of having problems with the pregnancy, such as heavy bleeding. Men who smoke are almost twice as likely as men who don’t smoke to have erectile dysfunction. Some research suggests that women who smoke may have more trouble becoming pregnant than nonsmokers (this problem goes away if a woman stops smoking).

"Low-Tar" Does Not Mean "Safe"

Mon, 26 Feb 2007 12:00:00 GMT

Smoking low-tar and low-nicotine cigarettes provides no clear benefit to health.

Smoking and Cancer Deaths

Mon, 12 Feb 2007 12:00:00 GMT

Cigarette smoking alone is directly responsible for about 30 percent of all deaths from cancer.

Smoking and Types of Cancer

Mon, 12 Feb 2007 12:00:00 GMT

Smoking increases a person’s chance of developing several types of cancer. It is responsible for most cases of cancer of the larynx (the voice box), the throat, the esophagus, and the bladder.

Secondhand Smoke and Babies

Mon, 12 Feb 2007 12:00:00 GMT

All adults should refrain from smoking around babies. Babies who are exposed to smoke suffer more than other babies from respiratory illnesses such as asthma and bronchitis and from ear infections. These babies also may be more likely to die from Sudden Infant Death Syndrome, or SIDS.

Effects of Chewing Tobacco

Mon, 12 Feb 2007 12:00:00 GMT

Smokeless tobacco can cause white spots, called leukoplakia, in the mouth. Leukoplakia can become cancer. In addition, smokeless tobacco contributes to gum disease and can cause the gums to pull away from the teeth.

Secondhand Smoke and Pregnancy

Mon, 12 Feb 2007 12:00:00 GMT

Even if a woman does not smoke during pregnancy, the baby can be affected by secondhand smoke that the mother is exposed to. This increases the chance that the baby will be small or have a low birth weight.