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As part of National Smoke Out Day, smokers all over the country are asked to kick the habit. According to the American Heart Association, an estimated 26.3 million men and 21.2 million women smoke in the United States.

Quit smoking tomorrow

Beu Health Center's health education director JoAnn Hairston-Jones offers advice for smokers wishing to quit

By: Margaret Eaton

Posted: 11/16/05

In an age where Americans continue to focus more intensely on the ideas of health and fitness, there has been a greater push from society and the friends and families of smokers to put down their cigarettes and turn to healthier lifestyles.

Tomorrow is Great American Smoke Out Day and JoAnn Hairston-Jones, health education director at Western Illinois University's Beu Health Center, said she wants students to understand she knows how difficult it is to quit but there are great rewards waiting for those who can.

"Because of the highly addictive nature of tobacco, cessation is difficult for many people and there is no one quick fix for most," Hairston-Jones said.

Quitting is not only difficult, it also can be confusing with dozens of different ways to quit and advice coming to smokers from family, friends and media. Gum, patches, slow cutbacks, hypnosis and plain "cold turkey" are just some of the ways people find to kick the nicotine habit.

"A starting point in determining the best way to quit is to ask, 'am I addicted?' It is important to assess habits related to tobacco use such as 'Why do I smoke or use spit tobacco?'" Hairston-Jones said.

She explained something called "tracking" tobacco habits and saying it can be very helpful in understanding why individuals use tobacco. Hairston-Jones said tracking involves journaling every time tobacco is used and what activities and emotions normally accompany tobacco use on a daily basis. Hairston-Jones added this discovery can give motivation during the quitting process.

Nathan Rice, recent college graduate and smoker, said since high school he has tried unsuccessfully to quit smoking on three separate occasions. He said trying to quit smoking often involves a change in lifestyle.

"You have to try to avoid all the situations in your life in which you used to smoke. Unfortunately for me, I used to smoke in the car," Rice said.

For some, avoiding situations can be as simple as not lingering outside a building after class. For others who picked up the habit from friends, it can be a better strategy to encourage friends to quit at the same time. This also can help with motivation.

Hairston-Jones described the next step in the quitting process, as "understanding the perceived barriers to quitting is especially important so that one can identify ways to overcome the challenges."

The next step, according to Hairston-Jones, is developing a plan. This plan combines several options for quitting smoking with which people are familiar.

"It includes strategies for quitting based on one's reasons for tobacco use and finding substitutes. One would need to decide whether tobacco replacement was needed. Support of family and friends is very important," Hairston-Jones said.

Some of the short-term effects of tobacco use, according to Hairston-Jones, are: nicotine addiction, respiratory problems, dental problems, nervousness, depression, bad breath, wrinkled skin and stained fingernails.

Hairston-Jones warned about the long-term effects of smoking.

"440,000 Americans die each year from diseases related to tobacco use.

These include: cancers of the bladder, bronchus, esophagus, kidney, larynx, mouth, pancreas and uterine cervix. Tobacco is also a major risk factor for heart disease," Hairston-Jones said.

Hairston-Jones said the group at the most risk is children to people in their mid-teen years. "Partly due to peer pressure and in the past, the tobacco industry has heavily targeted this age group."

The other risk groups are 18-to 24-year-olds, usually because of the freedom that comes from being away from their parents.

The benefits of quitting or not smoking altogether are well-known. Money can be a reason to quit. The cost of cigarettes is high and will only increase.

What Hairston-Jones called "convenience" is becoming more and more of an issue as Americans are becoming more health-conscious. Smoking is not allowed in more places and communities, such as restaurants. Several, if not all, academic buildings at Western have designated entrances and exits for smoking.

Hairston-Jones warned students the goal is to not start using tobacco products.