By Amy Scholten, MPH

The truth is, it does matter.  Seniors who quit smoking tend to enjoy better health and quality of life than their peers who continue to smoke.

Blood circulation increases.

Carbon monoxide levels in the blood decrease.

Heart rate and blood pressure decrease.

The risk of having a heart attack decreases.

Sense of taste and smell improves.
Lung capacity increases.
Breathing becomes easier.

Energy level increases.
Lungs become cleaner and more functional.
Colds and other respiratory tract infections become less common.
Sinus congestion decreases.
Shortness of breath decreases.

Risk of lung cancer decreases. (Risk can eventually be similar to that of a lifelong nonsmoker.)

Risk of cancers of the mouth, esophagus, larynx, bladder, pancreas, and kidney decreases.

Quitting smoking has additional health benefits such as decreased risk of heart disease, stroke, and chronic lung disease (bronchitis, emphysema, asthma). Giving up cigarettes may also reduce your risk of cataracts, macular degeneration, thyroid conditions, hearing loss, erectile dysfunction, dementia, and osteoporosis.

Even if you already have a chronic disease, quitting smoking may help reduce the severity of your symptoms and keep you healthier longer. Still think it's too late?

"But I've been smoking for 45 years!" you say. "I'll never be able to quit smoking at this point."

You may be surprised to hear that older smokers are usually more successful at quitting smoking than younger smokers.
This is especially true if they already have health problems, particularly those associated with smoking.

List all the reasons you want to quit smoking and look at your list often.

Get help from your doctor, a smoking cessation specialist, or a group cessation program. Discuss using nicotine replacement products (patch, chewing gum, or nasal spray) along with a behavior change program.

One week before you quit, keep a journal of when and where you smoke each cigarette. Record how you are feeling each time (happy, anxious, relaxed, angry, sad, lonely, etc.). This will help you be more aware of your smoking patterns.

Choose a method of quitting, such as gradually cutting back or quitting all at once. Quitting all at once tends to be most effective.

Set a quit date on your calendar.

On quit day, throw out all your cigarettes and ashtrays.

Review your smoking journal and identify your smoking patterns. If you regularly smoke in certain places at certain times (in the kitchen after a meal, for example), change your routine (get up from the table after eating). Identify other high-risk situations such as stress, depression, and being around other smokers. Have a plan for every situation.

Create a list of ways to distract yourself from a cigarette craving. Examples include calling a friend, taking a walk, chewing gum, or taking a warm bath.

Reward yourself with a treat (not food) for every week you don't smoke. Put the money you save in a jar and watch it grow.

Have a supportive "buddy" (preferably an ex-smoker) you can call during the rough times.
Withdrawal symptoms should go away in a few days. Nicotine replacement products and bupropion often help. Try to get more rest and relaxation.

To avoid weight gain, eat low-fat meals and snacks with lots of fruit, vegetables, and whole grains. Drink lots of water. Exercise daily. Consult a nutritionist if weight gain becomes a problem.

Many people go back to smoking?sometimes years after quitting?when a crisis hits. Plan ahead for how you will handle a stressful event such as a death, divorce, retirement, illness, etc. That way, you won't be caught off guard.

Most ex-smokers make several attempts to quit before they are successful.