According to the American Pregnancy Association, 12 to 20 percent of pregnant women are smokers. Besides endangering her own health, a mom-to-be who still smokes also puts her baby’s health at risk. Tragically, more than 1,000 babies born in the United States die each year because their mothers smoked during pregnancy. Pregnant women who quit smoking will feel better throughout the rest of their pregnancy. They also cut their long-term risk for breast and other forms of cancer, heart disease and lung problems.

Make a list of reasons to quit

Smoking is an addiction, and in many ways, it isn’t much different from addiction to other substances. Sit down and make a list of the reasons for quitting – both for yourself and for your baby – and keep that list to carry around. When things get tough, use it to remind yourself why you quit. Try to look at the long-term benefits of not smoking – both for you and your baby.

Quitting for the Baby:

• Cuts your baby’s risk of long-term health problems.
• Lessens likelihood that your baby will be underweight at birth or premature.
• Gives your baby the important nutrients and oxygen it won’t get if you smoke.
• Lowers the odds that your baby won’t be able to leave the hospital with you.

Quitting for You:

• Think about the money you’ll save.
• You will improve your overall health and lower your risk for heart disease, chronic lung problems and smoking-related cancers.
• You’ll have more energy, and that will help you feel better throughout your pregnancy.

The Decision to Quit

The first step, and the one that will help you on your road to quitting, is deciding to quit. When you make the decision, you’re taking action and making a commitment. Decide on a quit date so you can hold yourself accountable. Once you choose that date, you need to be willing to get rid of cigarettes, ash trays, lighters and anything else related to or associated with the habit.

Overhaul Your Smoking-Related Habits

Start doing things differently. Quitting smoking is hard for anyone. Change your daily routine to learn healthier alternatives to things you normally associate with smoking. Drink more water to flush your system. Getting the nicotine and other toxins out of your system will lessen the intensity of your cravings.

If you always smoke a cigarette first thing in the morning, drink a large glass of water, or have a glass of milk. Instead of having a cigarette when you read the morning newspaper, have a cup of decaffeinated or herbal tea. Replace that after-dinner cigarette with a 10- or 15-minute walk.

If you always hang out with friends at places that allow smoking, insist on meeting at new, smoke-free hangouts. By refusing to go to places that allow smoking, you won’t be surrounded by temptation. Freeing yourself of smoking environments is an important part of quitting.

Talk to Your Health Care Provider

The government’s Women’s Health division advises all women to talk to their doctor, nurse practitioner, or other health care provider about prescription and non-prescription medications or other therapies for quitting smoking. Researchers haven’t figured out what, if any, effect smoking cessation products have on pregnant women – or how safe they are.

Sign a contract to quit smoking with your doctor

The University of North Carolina Translational & Clinical Sciences Institute created a handbook for The American College of Obstetricians and Gynecologists. The handbook, which is designed to help clinicians help their patients quit smoking, features a sample contract that a patient enters into with her prenatal caregiver. The patient indicates the date on which she intends to quit smoking, and both patient and physician sign the contract.

Having your doctor overseeing your progress is an important part of taking control of your health care, and being proactive about your pregnancy.

Take Advantage of Free Online Resources

The American Legacy Foundation is a non-profit organization dedicated to educating people about the dangers of smoking. They created a website called BecomeAnEX. The website offers information about quitting smoking, free tools to help you get started, advice to help you continue on the path to a smoke-free life, and the support of an online community where you can connect with other pregnant women and others who are trying to quit, and ex-smokers who want to give you support and share their experiences.

Sign up for free support from the government organization SmokeFree Women, including their 24/7 SmokefreeMom program that sends you daily advice, tips and encouragement to help you on your journey toward becoming a non-smoker.

Evaluate Your Options

Make an appointment with your doctor to discuss your options for quitting smoking. Nicotine patches, gum and nasal sprays may be an option. Although nicotine is one of the addictive substances in cigarettes, some doctors believe that if it helps a pregnant woman avoid the other toxins in cigarettes while she is quitting, the benefit she’ll get from using these products outweighs the clear negatives of continuing to ingest known toxins and carcinogens.

Get Rid of the Smell in Your Home

Once you decide to quit, the smell of smoke on everything in your house will either sicken or tempt you. Take the time to launder everything you can, including bedding, clothing, other linens, drapes, and other household textiles. Do it a bit at a time so you don’t get overwhelmed and burn out. You may want to consider hiring someone to wash the walls in your home. Removing the tar and nicotine stains will also get rid of the smell.

Quitting smoking is hard for anyone, so don’t expect to become a non-smoker overnight. Think of it as a journey, a transformation and a lifestyle makeover. Take advantage of all the free online resources, and most of all, build a network of supporters. By taking advantage of free community support forums and other tools, you connect with a lifeline that will continue to give you support and to help you continue your life as a non-smoker.

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