Quit Smoking
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How Tracking Can Help You Quit Smoking—and 5 More Tips to Quit

Download Sharecare to kick your tobacco habit for good. 

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Tobacco use is the single largest preventable cause of disease and premature death in the US, according to the American Cancer Society. Yet surprisingly, nearly one in every seven adults smokes. The good news: The health benefits start just moments after you quit. We’re sharing six surprising strategies that may help you or a loved one kick the habit for good, including tracking your tobacco use and exercise.

Track Your Tobacco Use

2 / 7 Track Your Tobacco Use

Kicking a tobacco habit can be hard, but there are lots of abatement tools and resources to use—many of which are free. Because our phones are always within reach, apps and trackers can be an excellent tool in quitting smoking for good. They can provide a daily reminder about your health habits (good and bad), and help track your progress.

Not sure which app is best for you? Sharecare, available for iOS and Android, can help you take control of your health—and habits—by tracking your daily tobacco use. Here’s how it works.

For Android and iOS users:

  • Smoking is tracked manually via the Tracker.
  • If you don’t smoke, you can turn this tracker off.

For desktop users:

  • If you don’t have a mobile device, smoking can be tracked manually via the desktop Tracker.
  • If you don’t smoke, you can turn this tracker off. 
Drink Your Milk

3 / 7 Drink Your Milk

Milk doesn’t just do your body good; it may also help you quit smoking. According to one study from Duke University, smokers reported that drinking milk worsened the taste of cigarettes, making them less likely to want to light up. On the other hand, the study found that alcohol and coffee enhanced the taste of cigarettes. 

Hit the Gym

4 / 7 Hit the Gym

Exercise is a proven crave-crusher. Simply walking every day engages your brain’s emotion centers, releasing mood-brightening compounds that dial down tobacco urges. Strength training likely helps the same way—by reducing stress and anxiety when you really want to smoke, and by relieving the uncomfortable effects of nicotine withdrawal. All it takes is two muscle-building sessions a week. Don’t have a gym membership? No problem. Try this 20-minute workout (no weights needed).

Chew On This

5 / 7 Chew On This

Lots of ex-smokers talk about how they miss the ritual of puffing on a cigarette when they quit. Chewing on cinnamon sticks—or flavored toothpicks—can help with the psychological aspects of withdrawal by keeping both your mouth and your hands busy. Plus, it freshens your breath. You can also place a cinnamon stick in your mouth, inhale and exhale until your craving is gone. Not a fan of cinnamon? Here are some other options that can help.

You are Getting Sleepy…

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Results vary, but some researchers say hypnosis can help—in fact, some studies report a success rate of up to 66%. The key for hypnosis to work? You have to want to quit. Hypnosis helps you achieve a state of deep, focused relaxation in which you become open to suggestions that could help change your attitude toward cigarettes. Your doctor may be able to refer you to a qualified hypnotherapist who specializes in smoking cessation. (Find out if hypnotherapy is right for you.)

Consider Acupuncture

7 / 7 Consider Acupuncture

Some people are able to quit smoking with the help of acupuncture, even though research hasn’t proven that it helps. Acupuncture involves the placement of tiny needles in the body to release feel-good chemicals that could help manage the symptoms of nicotine withdrawal. Ask your doctor to refer you to a qualified acupuncturist. Find out what other ailments acupuncture can help treat.

Quit Smoking

Quit Smoking

Smoking tobacco products can lead to severe health problems and even death. While quitting smoking can be very difficult for some smokers, there are smoking cessation programs and medications that can help smokers quit. There are ...

many lifelong benefits of doing so, like increased lung function and decreased risk of heart disease and cancer. Understanding the importance of quitting smoking and all options available to help stop smoking is key to long-term success.
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