When Smokers Quit:

Within 20 minutes of smoking that last cigarette, the body begins a series of changes that continues for years.

20 MINUTES:

• Blood pressure drops to normal.
• Pulse rate drops to normal.
• Body temperature of hands and feet increases to normal.
  

8 HOURS:

• Carbon monoxide level in blood drops to normal.
• Oxygen level in blood increases to normal.
  

24 HOURS:

• Chance of heart attack decreases.
  

48 Hours:

• Nerve endings start regrowing.
• Ability to smell and taste is enhanced.
  

2 WEEKS to 3 MONTHS:

• Circulation improves.
• Walking becomes easier.
• Lung function increases up to 30 percent.
  

1 to 9 MONTHS:

• Coughing, sinus congestion, fatigue, shortness of breath decrease.
• Cilia regrow in lungs, increasing ability to handle mucus, clean the lungs, reduce infection.
• Body's overall energy increases.
  

1 YEAR:

• Excess risk of coronary heart disease is half that of a smoker.
  

5 YEARS:

• Lung cancer death rate for average former smoker (one pack a day) decreases by almost half.
• Stroke risk is reduced to that of a nonsmoker 5-15 years after quitting.
• Risk of cancer of the mouth, throat and esophagus is half that of a smoker’s.
  

10 YEARS:

• Lung cancer death rate similar to that of non-smokers.
• Precanerous cells are replaced.
• Risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas decreases.
  

15 YEARS:

• Risk of coronary heart disease is that of a non-smoker.

Kitsap County Tobacco Cessation Resources:

Washington State Quit Line:
Call toll-free to speak with a trained expert on quitting – whether you just have questions, need a quit plan, or want to learn how you can support a family member or friend trying to quit.
(800) 784-8669

Adventist Health Services*:
"5 Day Plan to Stop Smoking" Lifestyle management modification plan.
Free child-care is available upon pre-arrangement. cost, including materials and course presentation.
(360) 779-4767 Sharon Jones

American Lung Association*:
Online smoking cessation program, Freedom From Smoking® . This is an interactive course that is designed to educate and modify the behavior patterns of a smoker. Free of charge, 24 hour access.
http://www.lungusa.org

Group Health Cooperative*:
Free & Clear: Cessation program for adult and youth members/with non-member rate available.
(800) 462-5327
Class info: (800) 497-2210 ext 7288

Naval Hospital, Bremerton*:
Eligibility: Active duty military, retired and family members.
Meet with a tobacco cessation specialist to develop a cessation plan that meets your needs.
(360) 476-2594

Nicotine Anonymous*:
Twelve Step approach to tobacco cessation.
Meets Sundays at 5:00 pm, Iris Room,
Silverdale Harrison Hospital, 1780 NW Myhre Rd, Silverdale, WA
No charge. For info contact:
Eunice: (360) 779-6252
http://www.nicotine-anonymous.org

for more information and support...

American Cancer Society*:
(800) ACS-2345
 http://www.cancer.org

Kitsap County Health District:
County wide tobacco program.
(360) 337-5235

Quit Net*:
Site devoted to helping smokers end their nicotine addiction. Free online support community, forums moderated by counselors, and tailored advice on quitting.
http://www.quitnet.org

Quit Smoking Tele-seminars*:
8 week cessation program conducted over the phone. Each conference-call style session is one hour in durations for up to nine people per call. Call toll-free for more information and about attending a trial meeting.
(866) 735-3580
http://www.nicotinesolutions.com/

Smokefree.gov:
Website with links to state and national resources, free materials and quitting advice from the National Cancer Institute and it’s partners.
http://www.smokefree.gov

The Virtual Office of the Surgeon General:
Tobacco cessation guidelines. New findings about the latest drugs and counseling techniques for treating tobacco use and dependence.
http://www.surgeongeneral.gov/tobacco

Washington State Dept. of Health, Tobacco Information:
This site provides information about tobacco use and its effects. Also includes state tobacco use rates, health effects and quit smoking tips.
http://www.doh.wa.gov

Why Quit*:
Online education and support for "cold turkey" nicotine cessation.
http://www.WhyQuit.com

Tobacco Quit Line: (800)-quit-now
                                (800) 784-8669

Free Help for Tobacco Users Toll Free Line  If you smoke or chew tobacco, chances are you'd like to quit.

You may have tried to quit and failed before.

Today, more and more people are kicking the habit and quitting for good.

You can be on your way to freedom by calling Washington's Tobacco Quit Line.

Whether you just have questions, need a quit plan, or want to learn how you can support a family member or friend trying to quit, call toll-free to speak with a cessation specialist.