June 20, 2006
Quitting Smoking And Weight Gain
Avoid Weight Gain When Quitting Smoking
Many people believe that it is inevitable to gain weight when you quit smoking, but this is not necessarily true. There are several things to do to prevent weight gain, and even if you do gain five or 10 pounds, it can easily be taken off again once you have kicked the smoking habit.
Some people may crave an oral substitute for cigarettes and use food to keep their mouth busy. This in itself would not be so bad if healthy low-calorie foods are chosen, but usually cigarettes are replaced by sweets and candies. Finally, certain situations which are associated with smoking (like parties) may cause you to compensate by eating more food.
It is important to remember that quitting smoking is a difficult undertaking in itself. Some people may be tempted to reform all their bad habits at once but this can lead to failure in all their attempts. Focus on the task of quitting smoking and don't worry too much if you are gaining a few extra pounds. Eating healthy food and avoiding sweets will help to minimize the weight gain.
If you skipped meals when you were smoking, you will probably find your appetite has increased after quitting. Many smokers get by with a coffee and a cigarette in the morning rather than eating a full breakfast. If you find you want to eat a regular breakfast after quitting smoking, make it a healthy one of fruits, eggs, and cereal. This is good for your overall health and will allow you to start your day on the right step.
If you developed the habit of eating quickly so that you could finish your meal with a cigarette, you will probably find that you finish your meals before everyone else. This may tempt you to take second helpings. Try to lengthen the time of your meal by chewing more slowly, cutting your food into smaller pieces, or pausing between mouthfuls.
If you had the habit of smoking while watching TV, substitute cigarettes with healthy tidbits like celery sticks, carrots, broccoli or tomatoes. Using sweets or candies as a cigarette substitute is a sure way to gain excess pounds.
It's a good idea to keep plenty of healthy snacks on hand to help you combat the smoking urge. Things to keep stored on your cupboard or refrigerator include yogurt, herbal teas, fresh fruits, vegetables, and nuts. Keep all of the high calorie snacks out of sight at the back of the cupboard or refrigerator so you are less tempted when looking for a cigarette substitute.
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Getting plenty of exercise is always a good idea. As we mentioned above though, making too many changes to your routine at the same time may cause all of them to fail. It may be better to wait a few months before instituting a new exercise routine. Exercise will make you feel better, reinforce your commitment to stay smoke free, and shed those few extra pounds you may have gained.
Posted by QuitSmoking at 03:11 PM | Comments (0)
June 18, 2006
Quitting Lapses
How to Cope with Lapses
During the quitting process the urge to smoke will be very strong. At some point, many people succumb to those urges. In fact, most people will have lapses or relapses on the road to smoke-free lives. Rather than viewing these lapses as failures, it is better to view them as learning opportunities to understand why we slipped and how we can prevent it from happening again.
All is not lost, however. Nearly every former smoker went through similar episodes as they tried to quit the habit. Each time you again resolve to give up smoking you are approaching the task with greater determination and knowledge about what lies ahead.
Dealing with Lapses
If you find yourself smoking again, simply stop! Some people pick up a cigarette without even thinking about it. Even if you are in the middle of a puff, put the cigarette out and throw it away. If you have bought a pack of cigarettes, don't even think about finishing it. Put them in the garbage. If you are smoking because you are sitting with other smokers, excuse yourself and leave.
Go for a walk and get some fresh air. Let your mind clear and use the opportunity to assess what made you pick up a cigarette. Remind yourself of all the reasons why you have decided to quit smoking and re-establish their importance in your mind.
Try to talk to a friend or family member who can offer moral support in your effort to quit smoking. Be upfront about your lapse and ask for their opinion on how to prevent it from happening again. Above all, do not let yourself get down. View the lapse as an opportunity to plan strategies for similar situations.
It is important to critically examine the situation which caused the lapse. Who were you with? What were you doing? How did that cigarette make you feel? The answers can help you reassess your desire to quit smoking and strengthen your resolve to overcome the desire to smoke in similar situations.
Getting Back on Track
To overcome the lapse or relapse, you must renew your vow to quit smoking. Think of all the reasons that made you come to that decision in the first place -- they are just as valid after a relapse as before, perhaps even more so. Recognize the progress you have made so far. After all, you may have gone several days or even months without having a cigarette. That is no mean feat.
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If your lapse has been for several days, you may need a nicotine substitute like gum or a patch to tide you over. Don't hesitate to talk to your doctor or counsellor about what has happened and ask for their advice. Above all, don't dwell on this temporary failure. Recognize it as one step along the path to a smoke-free future.
Posted by QuitSmoking at 03:16 PM | Comments (0)
June 17, 2006
Nicotine Withdrawal Symptoms
When people try to give up smoking they will experience both psychological and physical withdrawal symptoms. The psychological symptoms are related to the habit of smoking and the things that are normally done while smoking like drinking coffee or talking with friends. Like any bad habit, the smoking habit can be replaced with healthier behaviours, but the physical withdrawal from nicotine may be more difficult to handle.
Nicotine affects the neurotransmitters of the brain. The brain becomes accustomed to receiving this kind of stimulation and sends out strong signals of craving when deprived of nicotine. A person trying to quit smoking will experience all kinds of withdrawal symptoms such as irritability, inability to concentrate, insomnia and fatigue. Symptoms are stronger in people who have been smoking longer, and people will often have a greater urge to smoke in places and situations where they are accustomed to smoking.
The symptoms of nicotine withdrawal can be alleviated with nicotine substitutes such as gum or patches. This can help overcome the habit of smoking and it may be easier to cut down on these kinds of secondary nicotine sources than it is by quitting smoking cold turkey. Some types of drugs (particularly antidepressants) can also be used to help lessen the symptoms of nicotine withdrawal.
Nicotine withdrawal symptoms will change over time. They will start as a strong craving for cigarettes. As you continue to deny your body nicotine, you may become irritable and have difficulty concentrating. The brain has become accustomed to working under the influence of this nicotine and may not function up to par when denied this stimulation.
Because the brain is not receiving stimulation from nicotine, you may also feel tired and lack energy. Ironically you may also have difficulty sleeping -- insomnia is a common complaint among people who are trying to quit smoking and will add to your daytime fatigue.
Constipation can also be a problem related to nicotine withdrawal. The digestive system is sensitive to nicotine in the bloodstream. Many smokers are familiar with the sensation of needing to use the bathroom after having a cigarette. The digestive system can become dependent on the stimulation, and when it is removed, the result can be constipation.
Other symptoms related to the mouth, throat, and lungs are also quite common. You may develop a dry mouth and a sore throat and cough, and the tongue and gums may become tender and sore.
Not all people trying to quit smoking experience all of these symptoms, and some may experience certain symptoms more strongly than others. It is important to remember that all the symptoms will pass as long as you refrain from smoking.
The urge to smoke will come in waves, and if you can resist each wave in turn, the urges become less frequent and less severe. Each time that you feel a desire to smoke, try to find some kind of distraction. Doing a bit of exercise when the urge to smoke strikes has two benefits -- your mind is distracted and your health is improved.
Even after you have overcome all of the physical symptoms of nicotine withdrawal, the psychological urge to smoke may remain for months or even years. Cravings may be stronger in situations where you have been accustomed to smoke like parties or pubs. This is due more to behavioural conditioning than actual physical dependence on nicotine.
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There will come a day, however, when you will not feel the need to smoke. With time these days will become more frequent until finally the desire to smoke has been completely overcome.
Posted by QuitSmoking at 03:14 PM | Comments (0)
June 12, 2006
Dangers of Smoking
Almost everybody knows that smoking is bad for the health. Images of blackened lungs line school hallways and hospital waiting rooms, but despite this people continue to take up smoking. This may have to do with the pervasive romantic image of smoking -- an image that has nothing in common with reality.
When a smoker inhales a puff of cigarette smoke the large surface area of the lungs allows nicotine to pass into the blood stream almost immediately. It is this nicotine "hit" that smokers crave, but there is a lot more to smoke than just nicotine. In fact, there are more than 4000 chemical substances that make up cigarette smoke and many of them are toxic.
Cigarette smoke is composed of 43 carcinogenic substances and more than 400 other toxins that can also be found in wood varnish, nail polish remover, and rat poison. All of these substances accumulate in the body and can cause serious problems to the heart and lungs.
Cancer is the most common disease associated with smoking. Smoking is the cause of 90% of lung cancer cases and is related to 30% of all cancer fatalities. Other smoking-related cancers include cancers of the mouth, pancreas, urinary bladder, kidney, stomach, esophagus, and larynx.
Besides cancer, smoking is also related to several other diseases of the lungs. Emphysema and bronchitis can be fatal and 75% of all deaths from these diseases are linked to smoking.
Smokers have shorter lives than non-smokers. On average, smoking takes 15 years off your life span. This can be explained by the high rate of exposure to toxic substances which are found in cigarette smoke.
Smokers also put others at risk. The dangers of breathing in second-hand smoke are well known. Smokers harm their loved ones by exposing them to the smoke they exhale. All sorts of health problems are related to breathing in second-hand smoke. Children are especially susceptible to the dangers of second-hand smoke because their internal organs are still developing. Children exposed to second-hand smoke are more vulnerable to asthma, sudden infant death syndrome, bronchitis, pneumonia, and ear infections.
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Smoking can also be dangerous for unborn children. Mothers who smoke are more likely to suffer from miscarriages, bleeding and nausea, and babies of smoking mothers have reduced birth weights or may be premature. These babies are more susceptible to sudden infant death syndrome and may also have lifelong health complications due to chest infections and asthma. It is never too late to give up smoking, even those who have smoked for 20 years or more can realize tremendous health benefits from giving up the habit.
Posted by QuitSmoking at 12:06 AM | Comments (0)
