Breaking free: Your Q&A guide to quitting tobacco

Have you ever dreamt of breaking free from tobacco’s grip? It is possible. Millions have successfully kicked the habit and reclaimed their health. This guide tackles common questions tobacco users face, empowering you to take that first step toward a tobacco-free future.

Why quitting tobacco is crucial

Q: What are the health risks associated with tobacco use?

Tobacco use, whether it’s cigarettes, vaping, or chewing tobacco, significantly increases your risk of various health problems, including:

• Lung cancer
• Heart disease
• Stroke
• Chronic obstructive pulmonary disease (COPD)
• Oral cancer
• Gum disease
• Tooth loss
• Respiratory problems
• Weakened immune system
• Increased risk of pregnancy complications

Q: Why should I quit tobacco?

Quitting tobacco offers numerous health benefits, such as:

• Improved lung function
• Reduced risk of heart disease and stroke
• Lower risk of various cancers
• Enhanced sense of taste and smell
• Increased energy levels
• Improved overall quality of life
• Fresh breath and cleaner teeth
• Whiter teeth and reduced risk of tooth decay
• Improved fertility and pregnancy outcomes

See how your body begins to heal itself from the first minutes you quit smoking.

Overcoming challenges

Q: How can I manage cravings and withdrawal symptoms?

Cravings and withdrawal symptoms are common when quitting tobacco. To manage them effectively, consider the following strategies:

• Nicotine replacement therapy (NRT): Products like nicotine patches, gum, or lozenges can help reduce cravings.
• Prescription medications: Your doctor may prescribe medications to help with cravings and withdrawal symptoms.
• Distraction techniques: Keep yourself busy with activities you enjoy.
• Stress management techniques: Practice relaxation techniques like yoga, meditation, or deep breathing. Here are some other ideas to manage stress.
• Drink plenty of water: Stay hydrated to reduce cravings and flush out nicotine.

Q: How can I avoid weight gain after quitting?

Weight gain is a common concern for people quitting tobacco. To maintain a healthy weight, focus on:

• Healthy eating habits: Eat a balanced diet with plenty of fruits, vegetables, and whole grains.
• Regular physical activity: Incorporate exercise into your daily routine.
• Mindful eating: Pay attention to hunger and fullness cues.
• Stay active: Engage in activities that you enjoy, like walking or swimming.

Q: How can I cope with social situations without tobacco?

Social situations can be challenging when you’re quitting. Here are some tips:

• Find new social activities: Engage in hobbies or activities that don’t involve tobacco.
• Avoid triggers: Stay away from places or people associated with tobacco use.
• Practice assertiveness: Politely decline offers of tobacco products.
• Bring a buddy: Attend social events with a friend who supports your quit journey.

Tips for a successful quit

Q: What are some practical tips for quitting tobacco?

Here are some effective tips:

• Set a quit date: Choose a specific date to start your quit attempt.
• Tell your support system: Inform friends, family, and coworkers about your decision.
• Avoid triggers: Identify situations or places that trigger cravings and avoid them.
• Join a support group: Connect with others who are going through the same experience.
• Reward yourself: Celebrate your milestones and reward yourself for your achievements.
• Don’t give up: If you slip up, don’t get discouraged. Learn from your mistakes and try again.
• Track your progress: Keep a journal or use a mobile app to monitor your progress.

Q: Where can I find additional support and resources?

Numerous resources are available to help you quit tobacco. Consider the following:

• Welia Health has a personalized plan that uses a Certified Tobacco Treatment Therapist to provide tips and advice, ongoing support, and some incentives to people who follow through with our recommendations. In addition to
  • Welia Health offers a list of recommended tobacco cessation resources, including quit-smoking apps and online programs, which can help. 
  • Welia Health offers tobacco cessation services in Mora, Hinckley and Pine City. Call 320.225.3356 with questions or to get started!

• Smokefree.gov is a comprehensive website with information, tools, and support.
• American Lung Association offers a variety of resources and programs to help people quit smoking.
• Consider utilizing mobile apps to track your progress and receive support:
  • quitSTART (Apple or Google)
  • MyQuitBuddy (Apple or Google) 
  • KWIT (Apple or Google)
  • Smoke Free (Apple or Google)

Remember: Quitting tobacco is a journey, not a destination. With determination and the right support, you can achieve a healthier and happier life.

Ready to quit? Want to work with Welia Health’s Certified Tobacco Treatment Therapist? Call 320.225.3356 with questions or to get started.