Thinking of quitting?

As a parent, you have many reasons to consider quitting smoking for good.  As well as protecting the health of your children, you will also improve your own health and ensure you’ll be around to see them grow up and start families of their own.

The good news about quitting smoking is that the positive effects begin immediately, and your health will continue to improve for years to come. 

Within 8 hours of quitting, the oxygen level in your blood increases to normal.
Within 72 hours lung capacity increases.
Within 2 weeks to three months lung function increases up to 30 percent.
Within 1 year the risk of a smoking-related heart attack is cut in half.
Within 10 years the risk of dying from lung cancer is cut in half.

If you are thinking about cutting down on the number of cigarettes you smoke or quitting completely, the Ontario Lung Association can help.  We can guide you through the next steps in the process and connect you with resources that are available right in your community. 

To get you started, here are the four “d’s” to help you stay smoke free:

Drink water
Drink plenty of water, with crushed ice if possible, to help flush the nicotine and other chemicals out of your system faster. This also satisfies the oral craving for a while. Try using a straw with the same diameter as the cigarette.

Deep breathing
Take 10 deep breaths, and hold the last one while lighting a match. Exhale slowly, and blow out the match. Take a Deep Breath Break instead of a cigarette break.

Delay
Each day, delay lighting your first cigarette by one hour. After the first cigarette, when you have your next craving to smoke, delay for another 15 minutes or half an hour. Remember, as a smoker you were not in control of your habit; you smoked when your body needed nicotine. Now, by delaying, you are calling the shots; you are in control of when you say NO.

Do something different
Don't smoke when you first experience a craving. Wait several minutes, and during this time change your activity or talk to someone. Get out of the situation that makes you want to smoke.

You’ll find more helpful tips and information on the Ontario Lung Association website.

Call 1-888-344-LUNG (5864) to speak to a Certified Respiratory Educator and to order your free copy of Making Quit Happen, a self-help booklet that has helped thousands of smokers to quit. 

Additional Resources