Quitting Smoking Early Pays Off: New Research Finds that Smokers Who Quit By 45 Reduce Their Excess Lung Cancer Risk by 87%; Tips For Quitting

According to Blake Thomson, the American Cancer Society researcher who led the study, smokers who beat their addiction by their 50s and early 60s also meaningfully reduced their risk of dying from cancer. But you are better off the sooner you act. "If you’re a smoker in your 30s, hopefully these findings will speak to you," Thomson told UPI.

Compared with people who had never smoked, smokers were about three times as likely to die of cancer. The age at which people start smoking is also important to their risk level. Thomson says that for people who started smoking while they were still a minor, "It is imperative that they quit as soon as possible."

Smoking can cause significant problems, even for people who already have developed cancer. The habit slows wound healing, making it harder to bounce back after surgery. Chemotherapy side effects like fatigue and nausea are also amplified by smoking. On top of that, patients who are actively smoking cannot be given certain chemotherapies.

Still, the main idea driven home by this research is that smokers who are concerned about their cancer risk should never give up on trying to quit. You will always benefit if you can put the tobacco down.

Advice for Quitting

Dr. Andrea Tufano-Sugarman of NYU Langone Health often counsels cancer patients who are trying to quit smoking. She says, "We know that there is a causal relationship between smoking and both incidents of cancer, and the chance of dying from cancer. There are very few things in science that have a cause and effect relationship, but this is one of them, which is very powerful."

When Dr. Tufano-Sugarman works with people with cancer, counseling is often paired with nicotine replacement therapy. Dr. Tufano-Sugarman typically prescribes a daily nicotine patch to manage withdrawal symptoms, as well as a fast-acting option to curb cravings like a nicotine gum, inhaler, or spray.

Dr. Tufano-Sugarman’s main message for people trying to quit smoking is that the process is not always linear. "There's going to be slip-ups and relapses," she says. "But above all, it's never too late to stop."

Strategies for Managing Tobacco Cravings

1. Nicotine replacement therapy. As Dr. Tufano-Sugarman discussed, nicotine replacement therapy is one of the main tools that smokers have at their disposal. Long-acting therapies like nicotine patches can be paired with short acting therapies (including nicotine gum, lozenges, nasal spray, and inhalers) to cope with intense cravings. More research will be needed to gauge the effectiveness of other smoking substitutes like e-cigarettes and vapes.
2. Steer clear of triggers. Cravings can be provoked by situations that you are used to having tobacco in. It can help to familiarize yourself with these environments and make plans for how you can manage them without tobacco or how you can avoid them completely.
3. Wait. If you feel yourself on the brink of giving in to a tobacco craving, delay smoking for 10 minutes and do something else to distract yourself. Move to a no-smoking area to make it less convenient for you to smoke. Cravings can often subside if given time.
4. Chew something. Whether it's gum, candy, or vegetables, chew something that will occupy your mouth as you resist your cravings.
5. Don't give in to the "just one more" mentality. Smoking once just leads to smoking again. Be careful not to convince yourself that you can satisfy a tobacco craving and then quit after that.
6. Exercise more. Boosting your physical activity can distract you from tobacco cravings and also make them less intense. Exercise can mean a lot of different thingseven short periods of physical activity can help tobacco cravings go away.
7. Try relaxation techniques. Finding new ways of dealing with stress can be an important part of quitting smoking. Techniques like deep-breathing, yoga, visualization, muscle relaxation, and massage can open new doors for the way you relate to stress and smoking.
8. Reach out for support. Establishing strong support systems is essential both for people battling cancer and people battling tobacco addiction. Calling a friend or family member to talk on the phone or go for a walk can help remind you that you're not in this alone.
9. Research other resources. The Mayo Clinic recommends a free telephone line800-QUIT-NOW (800-784-8669)for support and counseling. Additionally, there are online support groups for smokers trying to quit, and blogs where people write about how they manage the same challenges you are facing.
10. Remind yourself why you want to quit. Whether your goal is to feel better, get healthier, save money, or prepare for cancer treatment, it can help to write down or speak aloud the reason you decided to quit in the first place.

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