Protect your loved ones from secondhand smoke Published Nov. 13, 2015 By Health Promotions TINKER AIR FORCE BASE, Okla. -- Serving in the Armed Forces, you know a lot about strength, commitment, and protecting others. These traits serve you well in all areas of life, and they also can help you succeed in quitting tobacco. Quitting is an important choice you can make to benefit not only your own health but the health of your family, friends and pets. Even though you may think your tobacco use only affects you, it may be putting those around you at serious risk. Secondhand smoke, a combination of the smoke from the burning end of tobacco products and the smoke exhaled by a smoker, can cause significant harm to others. The dangers of secondhand smoke Secondhand smoke is not just a cloud of smoke or a strong scent. Research has proven that secondhand smoke is: Toxic: Containing more than 4,000 chemicals, of which 250 have been proven to be harmful and 50 are known to cause cancer. Carcinogenic: Leading to lung cancer in nonsmoking adults. Living with a smoker can increase a nonsmoker's chances of developing lung cancer by up to 30 percent. Harmful to children: Causing respiratory symptoms and slowing lung growth in children. Pregnant women are more likely to have low birth-weight babies and children are at an increased risk for sudden infant death syndrome. Harmful to pets: Causing lung and nasal cancer in dogs and malignant lymphoma in cats. Both pets experience allergy and respiratory problems while living with a smoker. Deadly: Leading to premature death and disease in nonsmoking adults and children. In the United States, exposure causes an estimated 46,000 heart disease deaths among nonsmoking adults each year. Not only is secondhand smoke dangerous, it's a lot tougher to get rid of than you may think. Smoking in a different part of the house, opening windows, or airing out the area in your home will not stop those around you from being exposed to secondhand smoke. Limit the dangers of secondhand smoke The effects of secondhand smoke on your friends, family and pets can be a scary thought. But protecting them from the dangers of tobacco doesn't have to be a daunting task. The best way to protect your loved ones is to quit tobacco for good. If you're not ready to quit, there are other steps you can take to minimize the risks associated with secondhand smoke. First, make sure your car and house stay a smoke-free zone. This applies to anyone who comes into your vehicle or home. If a smoker enters your home, ask if they could put on an article of clothing that has not been exposed to toxins, especially if you have a newborn baby. If you and your family visit a home that is not smoke-free, try to socialize outside. Second, ensure the people looking after your children and pets are not smokers. Even if they are not directly smoking around your pets or children, the toxins can still be on their clothing and household items. Third, try to find family activities that are smoke-free. If you go out to eat, make sure the whole restaurant, including the bar, is smoke-free. And outdoor activities can still include secondhand smoke. Make a conscious effort to attend playgrounds, parks and beaches that are smoke-free. Lastly, educate yourself and your family on secondhand smoke. If you understand the health risks, you are more likely to stay away from situations that include secondhand smoke. These tips can help protect you and your family from the dangers of secondhand smoke. Commit to Quit and Give them a Chance on Nov. 19 for the Great American Smokeout. Be a quit buddy When someone you care about has made the decision to stop smoking or chewing tobacco, your support of their decision plays an enormous role in their success. Step 1: Thinking About Quitting When it comes to quitting, it needs to be their decision, so be sure to support rather than pressure them. Choose the right times to encourage them, such as when they talk about "how they should quit" or are sick and "need to stop smoking." Don't give up or get frustrated if they fail to follow through when they had talked about quitting. Give them some time and start the discussion again when the opportunity arises. Step 2: Preparing To Quit If you use tobacco, consider quitting along with them. As quit buddies, you can motivate one another like exercise workout partners. Help them pick a quit date that's right for them and stick to it. If the opportunity presents itself, suggest medications and professional support to aid them in the quitting process. Do your research. Know what to expect along the way and learn about specific strategies to fight the nicotine withdrawal cravings in tough times. Help them remove all tobacco-related products from their home and car, such as lighters, ashtrays, and empty tobacco packages. Encourage them to let their friends and co-workers know they are quitting. Step 3: Quitting Compliment them often on their efforts to quit. Positive feedback is always welcome and appreciated. Help them develop a reward system right away. Rewards aren't just for long milestones; they're for making it past everyday obstacles as well. If you use tobacco products, be sure to help your quitter by not using in front of him or her or leaving cigarettes and chew in plain sight. Avoid taking them places where they would normally be encouraged to smoke. Be prepared to help your quitter find healthy distractions when he or she experiences tobacco cravings. Have a healthy snack, play a game, crack them up with a new joke, or suggest that they start a quit journal to monitor and record their progress. Free quit kits are available through Health Promotion. Spend time having fun with your quitter. Physical activities, such as sports or even a walk, will make you both feel better. It helps relieve the stress of nicotine withdrawal. Let them know you're available for them when they need an encouraging word or a strong shoulder. Also, let them know they can get support from cessation coaches available via live chat on www.UCanQuit2.org or 24/7 text message support from SmokefreeMIL (text MIL to 47848 to enroll). Spend more time with friends who know they're quitting and are supporting them. It's no fun trying to quit smoking when their buddies are waving cigarettes under their noses and trying to get them to slip up. Be understanding. Setbacks are not failures. They are just part of the process of changing behavior. Step 4: Staying Quit Celebrate their success with them when they have quit smoking or chewing tobacco, especially at tobacco-free milestones. For most people, quitting takes much more than one try. Often it can take 5 to 10 quitting attempts to stay quit, so be ready to offer nonjudgmental encouragement and assurance that slip-ups and relapses are normal. If your quitter has a relapse, you can reinforce the positives of trying to quit. If your quitter has started smoking or chewing again, help set a new quit date and try again. Suggest alternative treatments or use the opportunity to reinforce that additional professional help and medications that could make an impact.