Warning - smoking just one cigarette a day carries a heavy price

If you believe smoking only one cigarette a day will protect you from dangerous health effects, you are wrong. This news is according to a new study conducted at UCL Cancer Institute at University College, London, finding that smoking even a small number of cigarettes a day can still have substantial negative health ramifications down the road.

Published in the BMJ, researchers looked at data from 141 studies.  Initially, the researchers expected that the risk of heart disease or stroke for someone who only smoked one cigarette a day would be around 5 percent of that of a pack-a-day user – there is an average of 20 cigarettes in a pack.

Surprisingly, results showed that men who smoked just one cigarette a day compared to men who smoked a pack a day, increased their odds for heart disease by 46 percent and 41 percent for the risk of a stroke.  Women who smoked one cigarette a day had a 31 percent of the pack-a-day smokers’ increased risk of heart disease and a 34 percent of their increased risk of stroke.

Many people who have taken up the habit of smoking cigarettes but find it difficult to completely quit, will reduce their smoking to less than 10 cigarettes a day in hopes they can avoid dangers to their health.  However, from what this study is showing, even low-intensity or “light” smoking over a lifetime is still associated with a significantly higher risk of all-cause mortality, including deaths from lung cancer and cardiovascular disease.

The researchers did point out that the sooner anyone who smokes cigarettes in no matter what quantity can quit, the lower the risks to their health.

Fortunately, the number of people who smoke in the U.S. has plummeted to only about 15 percent of U.S. adults smoke – and around 11 percent of high school students smoke.  Even though this is good news, the percentage of people who regularly smoke fewer than 10 cigarettes a day has grown from 16 percent in 2005 to 27 percent in 2014. 

This study reminds each of us that there is no amount of smoking considered to be safe. 

If you have tried to quit smoking but have failed in the past, here are some tried-and-true methods to consider to never take another drag on a cigarette again:

·      Write down why you want to quit

Sometimes putting it in writing, listing the reasons you want to quit can be powerful.  Whether it’s to improve your health, lower your risk of lung cancer, stop exposing others to secondhand smoke, to set a good example for your children or grandchildren, to save money or to smell good once again, can all be reminders the next time you get the urge to bring out your pack of cigarettes.

·      Make a plan to quit

Like with anything in life, it’s best to make plans.  The most successful former smokers have set a date of when they will quit smoking and then do so.  There are several good online tools that can get you on the path to becoming a former smoker that have proven valuable in providing support and coping strategies – an excellent website is https://smokefree.gov/build-your-quit-plan guiding you through 7 easy steps personalizing your quit plan.   

·      Seek help from your doctor

One resource of helping you quit is your doctor.  They will be aware of various treatments that can lessen cravings which include nicotine replacement therapies such as wearing a skin patch, taking lozenges, chewing gum, or using inhalers or nasal sprays.  Doctors are more than happy to get their patients healthy and quitting smoking is at the top of their list to make this happen.

·      Let your family and friends know you want to quit

It’s a good idea to tell your family, friends, and coworkers of your plans to quit.  By telling them of your goal, they can be some of your best support in cheering you on. If they know how serious you are to break your habit, they can be encouraging and caring in helping you when times get tough. 

·      Avoid smoking triggers

Most smokers easily know what triggers them to light up.  Recognizing places and situations that make you want to take a smoke makes it imperative to avoid them.  Things that can help are to hang around nonsmokers, avoid designated smoking areas outside buildings, keep busy when bored, create new routines not associated with smoking, drink water or tea instead of coffee or alcohol and practice saying, “No thanks, I don’t smoke.”

·      Manage stress

The urge to smoke often goes hand-in-hand in times of stress and anxiety.  Use the following strategies for managing stress:

·      Prioritize your tasks

·      Take breaks when you need to

·      Practice relaxation exercises, deep breathing or meditation

·      Listen to your favorite music

·      Get regular exercise

·      Find a creative outlet such as art, music, crafts, or dance

·      Be sure to celebrate your success

Each day you make it through without smoking a cigarette, celebrate.  Take time to treat yourself.  Think of all the money you are saving by not buying cigarettes.  Use that money to invest for the future or for a special treat.  Small successes eventually turn into big successes that turn your life around for the good.  Keep your eye on your goal and your hands off cigarettes.