10 Helpful Tips For Quitting Smoking After 55

Old habits die hard. Whether it’s a morning routine you’ve followed since your thirties or the tendency to clear your throat when you’re nervous, we all have our little habits. Some are harmless quirks, but others can be detrimental to our health. Smoking is one such habit. Over 16 million Americans live with a disease caused by smoking. As you can see, these statistics are no joke! If you’re a habitual smoker who’s looking to quit forever, you’re in the right place. Here are 10 tips for quitting smoking after 55.

Health Risks of Smoking

Sure, we all know smoking is bad and can cause a wide range of health complications. But did you know tobacco use is the leading preventable cause of disease and death in the United States? According to Cancer.org, about 480,000 people die from cigarette smoking each year! And while we all know that smoking can cause cancer, it does more damage than that. In fact, when you smoke, it affects every part of your body, including your lungs, blood vessels, mouth, skin, and even your eyes. Here are all the other health conditions it can cause.

Depression and Anxiety

In movies and TV shows, people often use cigarettes as a coping mechanism. As soon as life gets tough, out they go to the patio, cigarette in hand, and smoke their troubles away. And while many people use smoking as a crutch, it can actually make your mental health worse. Research shows that smoking cigarettes increases anxiety and depression. Furthermore, adults with depression are twice as likely to smoke as adults without depression. Many smokers use cigarettes for a quick dopamine hit, and this dependence can make quitting even more difficult.

Nails

We all like to have pretty, well-groomed nails. Not only do they look nice, but they’re often a sign of good hygiene! However, smokers may struggle to keep their nails in top shape, as smoking increases the likelihood of fungal nail infections. Can you say, “Ew”?

Skin

In a particularly memorable scene from the iconic sitcom Frasier, the titular character warns his unscrupulous, nicotine-addicted agent about the dangers of smoking. “Clutched in your nicotine-stained teeth, smoke whirling about your once-pretty, now creased, leathery, smoke-ravaged,” the TV psychiatrist says in a low, chilling voice. Science backs his claims, proving that smoking can cause premature signs of aging and wrinkles. But beyond mere aesthetics, it can also delay wound healing and cause smokers to develop psoriasis and even certain types of skin cancer. So, if you want to stay looking fresh and young for as long as possible, give up those cigarettes!

Type 2 Diabetes

Yep, you read that right—smoking increases your risk of developing type 2 diabetes by 30 to 40%. That’s because it affects the way your body produces insulin and makes it more likely that you’ll develop insulin resistance.

Vision Problems

As we age, we become more susceptible to developing eye-related health conditions, such as worsening vision. But, according to Healthline, smoking can cause older adults to develop certain health conditions that affect their eyes and optic nerves, including:

• Cataracts
• Glaucoma
• Age-related macular degeneration

Ways to Quit Smoking

1. Get an accountability partner.

Quitting smoking is hard, even for the most self-disciplined among us. Luckily, you don’t have to go through it alone! Find an accountability partner. This can be a fellow smoker looking for a quitting buddy or a former smoker who knows what it’s like to be in your shoes. Make sure it’s somebody who will hold you accountable and help you stick to all your goals. In other words, a reliable person.

2. Make a game plan.

Football players never head into a big game without a plan. The same principle applies to quitting smoking. Write down your goals. What preventative measures will you take if you get a cigarette craving? Do you have a “quitting deadline”? Have you decided how you’ll quit? Write down your plan from start to finish. Once it’s written, make sure you stick to it!

Some things that might help you get started:

1. Write down your reasons for quitting: Is it for your health? So you can set a better example for your grandkids? Or because you’re simply tired of relying on cigarettes? Whatever your motivations, write them down on paper and put them somewhere that’s easy to reference.
2. Figure out why you smoke: Nobody picks up cigarettes someday expecting to become an addict. Dig deep and really root around your psyche. Why did you pick up a cigarette for the first time? Was it to look cool in front of your friends? Were you looking for a quick fix for stress or sadness? Did you grow up around smokers and internalize that smoking is a normal part of life? If needed, consider involving a therapist in this part of the step. They might help you get to the root of your habit!
3. Reasons you’ll feel better for quitting: Oftentimes, knowing what lies at the end of the road can make your journey there a lot less painful. Detail every reason why giving up your cigarettes will be worth it. It can be something as simple as saving money to something as big as saving your health. Or it could be something like not seeing someone’s face curl up in disgust when they walk into your house and smell lingering cigarette smoke.

3. Get active.

Studies have proven that exercise helps reduce nicotine cravings (according to SmokeFree.gov). If you want to put away your cigarettes forever, start an exercise routine! It doesn’t have to be anything strenuous. Just thirty minutes a day should help you stay in shape and keep those cravings at bay. Try jogging or walking. Swimming is also a good option for anyone with joint pain or mobility issues. You don’t have to join a gym to stay active. You can always walk or jog in place or take the stairs instead of the elevator. The key is to keep moving!

4. Remove triggers.

Maybe your ashtray has been around longer than your oldest child. Or maybe you use a lighter your grandfather gave you. These things, however benign, can tempt you to smoke. You don’t necessarily have to throw away your ashtray or favorite lighter, but put them in a place where they can’t be seen. Out of sight, out of mind. Also, triggers aren’t always external. Sometimes, they’re internal, too. For example, some people might crave a cigarette as soon as a wave of stress hits them. Or they might need a cigarette in hand to cope with sadness or loneliness. Recognizing the feelings that trigger a nicotine craving can help you deal with them more effectively.

Some additional ways to deal with triggers:

1. Call a friend or loved one: We aren’t meant to bear our burdens alone! The next time you feel tempted to reach for a cigarette, reach for your phone instead. Call a trusted friend or loved one and tell them how you’re feeling. Venting can help you rid yourself of unpleasant emotions. Plus, your friends or loved ones might have a word of wisdom that’ll help, too!
2. Chew some sugarless gum: According to research, chewing gum can reduce nicotine cravings and help with withdrawal in those who are trying to quit smoking. You can even buy nicotine gum, which can provide some much-needed relief when you’re jonesing for a cigarette! If you don’t like gum, you can also chew something else, like carrots, celery, apples, or even pickles!
3. Sit with your feelings: Most of us have mastered the art of distraction. However, sometimes avoidance can actually make feelings grow stronger and give thoughts power they don’t deserve. For example, if you find yourself craving a cigarette, don’t try to gaslight yourself into thinking you don’t. Sit with your feelings and remind yourself they’re temporary. Let yourself be uncomfortable and wait for the craving to pass. Like all storms, it will eventually.
4. Don’t let yourself be bored: Sometimes, you might not even be craving a cigarette. You might just be bored and looking for an easy way to kill some time. Unlike our last tip, don’t let the boredom linger. Do something fun or productive. Fold laundry or wipe down your counters. Turn on a favorite TV show or spend some time in nature. You could also invite a friend over!

5. Reward yourself for the small victories.

If you went a week without smoking, don’t let the opportunity to celebrate slip through your fingers! Reward yourself for all your victories—both big and small. Go out for a nice meal at your favorite restaurant or watch that new movie you’ve been dying to see. The good news is that after you give up cigarettes, you’ll have a little extra cash lying around. Another benefit of quitting smoking!

6. Drink more water.

Drinking water is important under even the best of circumstances, but it may be imperative for somebody who’s trying to give up smoking. Water flushes nicotine and other harmful chemicals out of the system. Next time you crave a cigarette, take a drink of water instead. Bring a water bottle or a travel mug full of ice-cold water with you every time you go out. Make sure you stay hydrated!

7. Take care of stress.

Stress is a common trigger for smokers. Unfortunately, nicotine withdrawal may also cause stress. Talk about a toxic cycle! Whenever you feel stress, it’s important to eradicate it. The sooner, the better. Stress is a formidable opponent, but it can be vanquished. Don’t let it get the better of you.

Easy ways to relieve stress:

1. Take a hot bath, complete with bath salts or bubbles.
2. Unwind with your favorite show.
3. Go for a walk.
4. Eat a healthy snack.
5. Listen to your favorite music.
6. Do a little journaling.
7. Limit screen time.
8. Do something creative, like painting or writing.
9. Stretch your muscles!

8. Join a smoking support group.

No man is an island! Even if you have an accountability partner, it doesn’t hurt to surround yourself with others who can help fight your battle. Join a smoking support group to connect with others also looking to kick their nicotine habit to the curb. The American Lung Association has Freedom from Smoking programs available both virtually and in person. You can also reach the American Cancer Society Quitline by dialing 800-227-2345.

9. Eat a well-balanced diet.

Whether you’re someone who has a salad with every meal or someone who struggles to eat leafy green things, it’s important to have a nutritious, well-balanced diet. Whole foods, like fruits and vegetables, can aid your body in flushing out toxins. Of course, you shouldn’t force yourself to eat fruits or veggies you don’t like! Stick with your favorites and try to incorporate a serving of fruits or vegetables into every meal.

Foods that can reduce nicotine cravings:

Milk and dairy products

Did you know that in one study, participants found that drinking milk made their cigarettes taste less appealing? Yep! So, the next time that a cigarette craving hits you, grab some milk (or cheese) and enjoy a quick little snack. It may just take that craving away.

Popcorn

If you love having a nice, big tub of popcorn when you go to the movies, we’ve got great news for you. Fluffy, air-popped popcorn can help kill your nicotine craving, according to Tobacco Free Life. If you’re not a popcorn fan, you aren’t out of luck. Sunflower seeds can also help reduce nicotine cravings!

Cinnamon sticks

Certain spices may keep those nicotine cravings at bay, and cinnamon is one of them. While you shouldn’t eat a cinnamon stick, sucking on one might coat your tongue with enough flavorful spice to keep your body from wanting a cancer stick instead.

Veggies

Chewing on some good, nutritious veggies, like peppers or carrots, can help keep your mind and mouth occupied. Plus, they’re jam-packed with nutrients and often have a high water content, which can help you meet your hydration goals, too!

10. Be patient and kind to yourself.

Quitting a habit is hard work. There may be times when you backslide into your old ways. After all, you’re only human! Whenever you slip and fall, don’t stay on the ground. Get up, dust yourself off, and keep moving forward. Every step, however small, is progress. Be kind, be consistent, and (above all else) be patient. After all, Rome wasn’t built in a day!

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