Better Lung Health Begins at “I Quit”

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For over 40 years, the American Cancer Society has hosted the Great American Smokeout on the third Thursday of November. This is an opportunity for people who smoke to commit to healthy, smoke-free lives. According to recent data, about 34 million American adults still smoke cigarettes. It remains the single largest preventable cause of death and illness in the world. Smoking causes an estimated 480,000 deaths each year, representing about 1 in every 5 deaths.

While the rates of cigarette smoking have declined over the past several decades (from 42% of the population in 1965 to 14% in 2019), the gains have been inconsistent. Some groups smoke more heavily or at higher rates and suffer disproportionately from smoking-related cancer and other diseases. These populations tend to be those who experience inequities in multiple areas of their lives, including those at lower socioeconomic levels, those without college degrees, American Indians/Alaska natives, African American/Black communities, LGBTQ+ communities, those in the military, and those with behavioral health conditions.

Addiction to nicotine in cigarettes is one of the strongest and most deadly addictions out there. Thankfully, no matter your age or how long you’ve been smoking, quitting can improve your health both immediately and over time. People who use tobacco products are strongly advised to use proven cessation methods to quit, such as prescription medications and counseling. Also, research shows that people who smoke are most successful in their efforts to stop smoking when they have support, including getting advice from a doctor or pharmacist.

And if you’ve heard that switching to vaping can help in your cessation journey, know this: vaping, or use of e-cigarettes, is not a proven way to quit tobacco. In fact, e-cigarettes with nicotine are tobacco products, so if you vape nicotine, you are still using tobacco. Most people who try to quit smoking by vaping are not able to completely switch, which—according to the U.S. Surgeon General—is the only way to achieve the health benefits of quitting smoking.

Giving up smoking is a journey. It can be hard, but you can increase your chances of success with a good plan and support. Getting help through counseling and medications doubles or even triples your chances of quitting successfully. Thankfully, there are many resources available to Washingtonians when it comes to tobacco cessation. Here are some helpful resources to get you started on your cessation journey:

  • Quitline: Washingtonians age 13+ can also call 1-800-QUIT-NOW to speak confidentially with a Quit Coach in English, Spanish, or receive support in more than 200 other languages.
  • This is Quitting (TIQ), from Truth Initiative: This is an innovative text-to-quit vaping program for young people ages 13-24. TIQ helps motivate, inspire, and support young people throughout the quitting process. When young people join TIQ, they will receive proven tips and strategies to quit and stay off e-cigarettes and vapor products from other young people just like themselves who tried to quit. To enroll, teens and young adults can text VAPEFREEWA to 88709.
  • 2Morrow Health: This is a smartphone app that helps participants learn new ways to deal with unhelpful thoughts, urges, and cravings caused by nicotine. Participants receive notifications and can track their progress along the way in order to move toward their goal of quitting. The app is available in English and Spanish. Depending on your age and the tobacco product you are trying to quit, you can register for either of the smartphone apps below:
    • Smoking & Tobacco: A program for people who want to quit smoking and/or other tobacco use. A special program for pregnant women is included in this version.
    • Vaping (age 13+): A program for teens and young adults who want to quit vaping. Older adults who want to quit vaping, but who do not smoke, can also use this program.

It can take several tries to quit for good, but the more times you try to quit, the more likely you are to succeed on your next try. So, remember: Never quit quitting.

For more information on how to quite, go to: https://www.doh.wa.gov/youandyourfamily/tobacco/howtoquit.

Excessive Heat Warning and Air Quality Alert Issued for Skagit County

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August 12, 2021

Today, the National Weather Service issued both an Excessive Heat Warning and an Air Quality Alert for Skagit County and the surrounding region. The Excessive Heat Warning is expected to be in effect through Friday at 8pm, and the Air Quality Alert through Saturday at 7pm.

Dangerously hot conditions with temperatures rising into the 90s to near 100 degrees is expected for Thursday and Friday, with highs remaining near 90 on Saturday. Extreme heat will significantly increase the potential for heat related illnesses, particularly for those working or participating in outdoor activities.

The Washington State Department of Health is advising people to take precautions during this extreme heat event. In Skagit County, there are several Cooling Stations available to people who are seeking relief. A list of locations can be found on our website at www.skagitcounty.net.

Other key recommendations for heat safety include:

  • Stay indoors and in an air-conditioned environment as much as possible. Consider wearing a mask whenever you’re indoors with people who don’t live with you.
  • Keep your home cool by pulling window shades closed throughout the day. Use your stove and oven less to maintain a cooler temperature in your home.
  • Do not rely on a fan as your only cooling source. While electric fans might provide some comfort, they won’t prevent heat-related illness when temperatures are very hot.
  • Check on your friends, family and neighbors before bedtime. The heat isn’t expected to dip at night, so people who need help may not realize it until much later in the day. Assist those who are vulnerable or at higher risk, neighbors who are elderly, ill or may need help.
  • Stay hydrated. Drink plenty of fluids but don’t wait until you’re thirsty to drink.
  • Keep outdoor pets safe in the heat, make sure they have protection from heat. Walk on grass instead of asphalt, which can burn your pet’s paws. Never leave any person or pet in a parked vehicle.
  • If you notice symptoms of heat illness (dizziness, nausea, headaches, muscle cramps), act immediately. Move to a cooler location to rest for a few minutes and seek medical attention immediately if you do not feel better. 
  • Follow water safety tips if you go swimming or boating. Remember that swimming in open water is very different from swimming in a pool and make sure to wear a life jacket that fits you.

Adding to this weekend’s safety concerns, people must take precaution when spending time outdoors. The Northwest Clean Air Agency is currently reporting “Unhealthy” air quality for Sensitive Groups for parts of Skagit County.

The following are health safety tips for periods of poor, or unhealthy, air quality:

  • Avoid outdoor physical activity.
  • Stay indoors and take steps to keep your indoor air as clean as possible.
    • Keep windows and doors closed.
    • Set air conditioners to re-circulate.
    • Don’t add to indoor pollution (avoid burning candles or incense, smoking, diffusing essential oils, broiling or frying foods, and vacuuming)
  • Consider leaving the area if the air quality remains poor and it is not possible to keep the air in your home clean.
  • It’s often hot when it’s smoky outside. Pay attention to heat and signs of overheating.
    • Use portable fans and close curtains or window shades during the day.
    • If you can’t keep cool and do have a way to filter the air in your home (see below), open windows when it’s coolest and run a portable HEPA or box fan filter to help clean the air.
    • If it’s still too hot, and you don’t have options to filter air, open windows to avoid heat exhaustion and other heat illnesses.

Read CDC’s list of frequently asked questions regarding extreme heat here.
For more smoke safety tips, go to: https://www.cdc.gov/nceh/features/wildfires/index.html

Get SMOKE READY this Wildfire Season

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Thankfully, we haven’t seen much smoke in Washington skies yet this year. Unfortunately though, we know that all it takes is one spark. Today—June 14th—marks the beginning of Smoke Ready Week, so let’s use this time to get prepared!

Like last year, there continues to be heightened concerns around the health impacts of breathing in wildfire smoke, and how this can worsen symptoms for those with COVID-19—or who may be at increased risk of contracting the virus. How we protect ourselves from wildfire smoke now is different than during other years when COVID-19 wasn’t a factor. Especially for those who are unvaccinated, it may be more difficult to go to public spaces where the air is cleaner and cooler than private homes may be. N95 respirator supplies continue to be somewhat limited, however not nearly as limited as last year. And we now all know from experience that cloth face coverings don’t provide much protection from wildfire smoke!-

So before we dive in, let’s discuss why getting Smoke Ready is important.

How can wildfire smoke harm your health?

Smoke is made up of gasses and microscopic particles. When inhaled, these particles bypass our bodies’ normal defenses, traveling deep into the lungs and even entering the bloodstream. Breathing in smoke can have immediate health effects, including the following:

  • Coughing     
  • Trouble breathing      
  • Stinging eyes     
  • Scratchy throat
  • Runny nose  
  • Irritated sinuses        
  • Wheezing         
  • Chest pain
  • Headaches   
  • Asthma attack           
  • Tiredness         
  • Fast heartbeat

Who is at most risk from wildfire smoke?

Inhaling wildfire smoke can be harmful to anyone, but it is especially harmful to these vulnerable groups: people with heart and lung disease, people with chronic respiratory conditions, infants and children, pregnant women and adults 65 and over. People in these high-risk groups should reach out to their healthcare provider to discuss specific ways to be prepared against wildfire smoke.

So, are you #SmokeReady? Here are 10 tips to help you prepare:

1. Plan ahead with your doctor.

If you or a family member has asthma, or suffers from heart or lung disease, have a plan to manage your condition. Children, pregnant women, and people over age 65 are especially at risk during smoke events. Learn more.

2. Get HEPA filters, recirculate your AC, and share space if able.

Use a HEPA filter in your home’s central air system or your air conditioner unit or air purifier. Learn how to turn your AC to “recirculate” in both your home and your car.

If purchasing a portable room air cleaner isn’t in your current budget, there are DIY instructions for building a “box fan filter.” These are fairly simple to assemble and cost around $50. View a tutorial to create a box fan filter.

For those who are vaccinated, you can also check with your neighbors—something we couldn’t do last year! If you or your neighbor doesn’t have good air filtration or air conditioning at home, arrange to share spaces with those who do.

3. Employers, plan ahead with your employees.

Have a plan in place for employees who work outdoors. Consider alternate work assignments or relocation to reduce employee exposure to smoke. For staff that work indoors, ensure your air filtration system is protective for smoke. Prepare for employees to face childcare closures, home emergencies, etc. Check with Washington Labor & Industries for guidance

4. Have a Plan B for outdoor events.

Have a contingency plan prepared in case you need to cancel or reschedule. If you have children in summer camps or childcare, ask the organizers about their smoke plan. If the only viable plan B appears to be moving the event indoors, be sure to check with Skagit County Public Health before proceeding with plans. Visit the website or call (360) 416-1500.

5. Information about respirator masks.

If you have to be outdoors for extended periods of time, consider a N95 or N100 respirator. Thankfully, N95s are now a little easier to find in 2021 than last year, but the Washington Department of Health is still encouraging people to look at other options before getting a respirator.

If you do purchase a respirator mask, keep in mind that it can be difficult to find a mask that fits correctly. Test the fit and comfort of your mask before you need it. Learn more.

6. Stock up.

Stock up safely and responsibly. Have several days of water, groceries, and family needs on hand so you don’t have to go out when it’s smoky. Learn how to prepare.

7. Don’t forget your pets!

If the air quality is forecasted to be poor while you’re away from home, plan ahead to keep your pets inside or with a caregiver. Learn more.

8. Learn the air quality index numbers and colors.

During periods of poor air quality, watch for air quality alerts, pay attention to numbers and colors of air quality monitors, and know when to limit your time outdoors.

9. Make sure to get alerts.

Sign up to receive air quality email alerts for your zip code. Also, bookmark or subscribe to this blog for statewide air quality and wildfire updates.

Wildfire season doesn’t need to slow you and your family down, but proper planning is a must! Keep up to date by following the Washington Smoke Information blog. Learn more about being Smoke Ready at EPA’s Smoke-Ready Toolbox for Wildfires and Washington Department of Health’s Smoke From Wildfires Toolkit.