Did you know that lighting up a cigarette could increase your risk of developing type 2 diabetes?
It’s true. People who smoke are 30 to 40 percent more likely to develop type 2 diabetes than those who don’t.
Why? Smoking doesn’t just harm your lungs. It can also affect your body’s ability to manage blood sugar. But you can do something about it:
- If you smoke, quitting can help lower your risk for type 2 diabetes.
- If you don’t smoke, don’t start.
- And if you’re ready to learn more about the link between smoking and type 2 diabetes, here’s what you need to know…
The smoking-diabetes connection
Chances are pretty good you know someone who smokes. Maybe it’s a pack-a-day habit, or maybe it’s a once-in-a-while habit.
Either way, research suggests that both active and passive smoking are linked to a significantly higher risk of developing type 2 diabetes, compared to people who don’t smoke.
Translation: The more you smoke and the earlier you start, the greater your risk of developing type 2 diabetes.
Smoke or quit? Blood sugar levels tell a story
You already know smoking causes certain types of cancer.
It’s also linked to heart disease, stroke, and a long list of other health problems.
And now you know smoking can lead to type 2 diabetes, too.
So what exactly happens when you light a cigarette and smoke it?
Here’s what happens when you smoke:
- Chemicals enter the blood stream. Nicotine and other harmful chemicals in cigarettes enter the blood stream
- Insulin resistance increases. The chemicals interfere with the body’s ability to regulate blood sugar. It’s called insulin resistance.
- Pancreas tries to produce more insulin. When this happens, the pancreas responds by producing more insulin to try and stabilize blood sugar levels.
- Risk for type 2 diabetes and other health problems goes up. Over time, insulin resistance and elevated blood sugar levels increase the risk for type 2 diabetes. Smoking can also cause inflammation and oxidative stress, and both contribute to insulin resistance.
Sounds pretty bad, right? But even if you’ve been smoking for years, you can still benefit from kicking the habit.
Here’s what happens when you smoke:
Quitting smoking can be hard. It takes the average smoker at least 8 attempts to quit.
But it’s worth the effort. Quitting helps:
- Reduce diabetes risk: Research shows that quitting smoking may lower your risk for type 2 diabetes by 30 to 40 percent.
- Lower heart rate & blood pressure within the first 20 minutes.
- Improve circulation & lung function within the first 3 months.
- Cut heart disease risk by 50 percent after one year.
- Cut the risk of smoking-related cancers in half within 2 to 5 years.
Temporarily, you might experience higher blood sugar levels, food cravings, and weight gain when you quit smoking.
But once you quit smoking and your body adjusts to the absence of nicotine (an appetite suppressant), these things tend to improve. And the long-term benefits include:
- Improved insulin sensitivity: Research indicates that insulin can become more effective at lowering blood sugar levels just eight weeks after quitting smoking.
- Improved blood sugar control: Over time, as your body adjusts, blood sugar levels tend to stabilize. This can help prevent type 2 diabetes.
6 tips to quit smoking
Ready to kick the habit to prevent type 2 diabetes? These six tips will help you be successful:
1. Set a ‘quit date
- Choose a date within the next two weeks to quit. This gives you time to prepare without losing motivation.
2. Identify triggers
- Recognize situations, people, or emotions that make you want to smoke.
- Come up with a plan to to avoid or cope with them, that doesn’t include smoking.
3. Get support
- Tell friends, family, and colleagues about your plan to quit. Their encouragement can make a big difference.
4. Consider Nicotine Replacement Therapy:
- Nicotine Replacement Therapy, such as patches, gum, or lozenges, can help manage withdrawal symptoms.
- Consult with a healthcare professional to determine the best option for you.
5. Stay active
- Physical activity can reduce cravings and ease withdrawal symptoms. Even a short walk can help.
6. Use relaxation techniques
- Stress can trigger the urge to smoke.
- Practices like deep breathing, meditation, or yoga can help you manage stress.
For more help to quit smoking, check out these resources:
- Call the Centers for Disease Control and Prevention smoking cessation Quit Now hotline at 1-800-QUIT-NOW (1-800-784-8669) to talk with trained counselors who can provide guidance and support to help you quit smoking.
- Sign up for the American Lung Association’s online program: “Freedom From Smoking,” which provides structured support to help you quit.
- Use your phone. The SmokefreeTXT program sends supportive text messages to help you stay on track.
