At Vandal Health Ed, we”re celebrating the Collegiate Smokeout Nov. 19 by encouraging and supporting those who use tobacco to take a one-day stand against tobacco use.
While quitting tobacco can be a difficult endeavor, quitting for just one day can set you on the path to a healthier life. After less than 24 hours of quitting, your heart rate and blood pressure return to normal, your breath smells better and the carbon monoxide levels in your blood return to normal. Other long-term health benefits include a reduced risk for heart disease, stroke, respiratory symptoms, chronic obstructive pulmonary disease, erectile dysfunction in men and infertility in women of childbearing age.
In addition to taking a one-day stand, some may choose to cut down or work on staying away from tobacco products entirely through the holidays and beyond. Quitting any time of the year can be tough, and the holiday season is no exception, especially with the stress of finals, travel and family.
It takes careful planning to manage stress and find a supportive environment, and Vandal Health Ed has some special tips and resources that can help you celebrate the holidays with friends and family and still stay healthy. These tips and resources are useful all year long, especially if you find yourself in a particularly stressful or overwhelming situation.
Tuschhoff
Let family and friends know that you are quitting or are in the process of quitting. They may be able to offer support through particularly stressful situations and strong triggers. If you have friends and family who also use tobacco, they may be encouraged to quit by your decision to go tobacco-free.
At holiday gatherings with friends or family, get involved. Help the host by doing meal-prep, food shopping, serving snacks or preparing something special on your own. Who knows, getting more involved in the meal prep may bring you closer to friends and family.
You may also want to avoid spicy and sugary foods, as these can lead to more cravings. Snacking on crunchy foods such as celery, apples and nuts can help satisfy cravings. If you need something to keep your hands busy, crack some nuts, peel an orange or hold onto a small object.
Lastly, cope with frustration and celebrate your success. Learning coping skills that work for you is critical to help you fight those tough cravings. Pick up your favorite book, check your Facebook page, text a friend or loved one or strike up a conversation. When you make it through a tough craving, celebrate. Take some time for yourself or buy yourself that special something you”ve been wanting. These small celebrations keep you motivated to continue a healthier lifestyle.
While these quit tips can help during tough times, they may not be enough. Reach out for additional support. Project Filter offers cessation support and eight weeks of free nicotine replacement therapy for Idaho residents.
Public Health-Idaho North Central District and Gritman Medical Center offer free one-on-one cessation counseling with certified tobacco treatment specialists.
Additional information for these resources can be found at uidaho.edu/tobaccofree.
Give yourself, friends and family members the gift of health this holiday season by trying these tips or sharing them with those around you who are trying to quit.
Emily Tuschhoff can be reached at [email protected]