So, you want to quit smoking?

We all have heard that smoking is bad for your lungs and other parts of your body, but do you know the affects it has on your teeth and gums? Smoking can cause permanent teeth stains and a dark coated tongue. It can also cause your mouth to be dry. Many smokers have bad breath. Smoking can also cause the gums around your teeth to recede, or pull away from your teeth. All smokers have a higher risk of periodontal disease. Periodontal disease is a slow, painless disease that, left untreated, can lead to permanent tooth loss.

So, how can you quit smoking so you can keep your body AND your mouth healthy?

First of all, remember that it is never too late to stop smoking no matter how long you have been a smoker. When you quit, your risk of heart disease and stroke starts to drop and your mouth becomes healthier. Here are some steps you can take to help you live a smoke free life.

Make a list of the reasons why you want to quit. Place this list where you can not avoid having to read it everyday.

Wrap a piece of paper around your cigarette pack with a rubber band. Each time you smoke, write on the piece of paper. Write things like “Why did I light that cigarette?” “How was I feeling when I lit that cigarette.” Always answer truthfully. Also, write what time of the day you lit the cigarette. You may see a pattern to your smoking behavior.

Do not carry your cigarettes or matches with you. By the time you go to get your cigarettes and matches, your craving may be gone.

Each day try to smoke fewer and fewer cigarettes. Count your cigarettes so you know you are smoking less.

Do not buy a pack of cigarettes until you finish the pack you are smoking.

Change brands each time you buy a pack of cigarettes. Chose a brand you do not like, as you may smoke less if you do not like the taste.

Try to wait as long as you can to light a cigarette when you get the urge to smoke. Take a walk, brush your teeth or even drink a glass of water. Try anything, because the urge to smoke usually goes away in two to five minutes.

Try to quit for 48 hours at one time. Reward yourself for quitting for any amount of time you quit. Buy yourself something! You have already saved money by not buying cigarettes.

Finally, if you quit smoking and start again, do not punish yourself. Smoking is very addicting and for many people it is hard to stop. Just remind yourself that you are still a nonsmoker and try again.

October is National Dental Hygiene Month so do something good for your gums and teeth—QUIT SMOKING and visit you dental hygienist twice a year. Your dental hygienist can check your mouth for any problems that may have occurred due to smoking. Good luck! Quitting smoking may be the healthiest decision you have ever made for your body.

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Kelli Ann Whapham, RDH BS is a dental hygienist at the Seventh Day Adventist Dental Clinic.