If you or someone you know is in crisis, contact the Military Crisis Line or call 911: 1-800-273-8255, press 1 or Text 838255

Boost Healthy Habits While You Quit

Quitting tobacco is a huge first step towards living a healthy lifestyle. Take this opportunity to improve your overall health while you quit. Building healthy habits for both your body and your mind can help you stay on track. It can also increase your chances of quitting and boost how you feel every day to stay quit.

Healthy Habits for your Body

  • Keep your body moving. Gaining 5-10 pounds when you quit may happen because your appetite increases, your metabolism decreases or you may replace tobacco with food. Get ahead of weight gain by staying active with workouts you enjoy (bonus: it’ll help you stay within military standards).
  • Grab a healthy snack. Tobacco cravings normally pass in 5-10 minutes. Make that time go by faster and curb the cravings by grabbing a healthy snack. Replace chips with veggies or fruit or have some almonds on hand. For a low-cal option, try sugar-free hard candy.
  • Brighten your smile. When you quit tobacco, get your smile sparkling again! Quitting also helps decrease your risk of mouth cancer and reduces further tooth decay– so don’t stop with just quitting! Regularly brush your teeth and floss for fresh breath. If you have oral health concerns from using tobacco, talk with your dental provider.
  • Snooze your way to better sleep. If using tobacco before bed is your norm, it may feel challenging to break the habit at first. Remember, nicotine is a stimulant and can disrupt your sleep. It’s worth making a new routine for the quality sleep you deserve. Practice meditating or reading before bed to get the proper rest your body needs to stay mission ready.

Healthy Habits for your Mind

  • Break up your day to de-stress. Schedule small breaks throughout the day to unwind and give your mind a rest. Switch things up with a change of scenery, a short walk for some fresh air or play a quick game on your phone to relieve stress.
  • Remember the power of a support system! If using tobacco was a way for you to spend time with friends or loved ones, suggest non-tobacco related activities instead that keep your hands and mind busy (like playing cards or working out together). Interacting with others can help distract you from cravings, but have a plan in mind to steer clear of tobacco triggers.
  • Channel your energy into a new activity. Quitting tobacco comes with both good and tough moments, but trying a new hobby can help you focus elsewhere. Whether it’s learning woodworking or trying a new sport, a new activity can keep your mind engaged to help you fight tobacco urges.

Building healthy habits doesn’t happen overnight. Slowly making them a part of your routine can help you boost your overall health and stay quit in the long run.



If you or someone you know is in crisis, contact the Military Crisis Line or call 911: 1-800-273-8255, press 1 or Text 838255