Double Your Chances
of Quitting Smoking
Courtesy of the American Cancer Society
Among current
Consider Using Medicines to Help You Quit
Research has shown using a quitting
smoking medication, such as bupropion (Zyban), varenicline (Chantix), or the nicotine patch, gum, nasal spray, inhaler,
or lozenge, can double your chances of successfully quitting. Bupropion is a non-nicotine,
prescription medicine that helps reduce cravings. Varenicline
is a drug that helps lessen nicotine withdrawal symptoms and lowers the pleasurable
feelings people get when smoking. Using a nicotine replacement product can
address uncomfortable physical withdrawal symptoms, giving you the chance to
concentrate on changing the "habit" or routine of smoking. Talk to
your doctor or health care provider about setting up a medicine strategy that
will work for you. Depending on your smoking habits and previous attempts to
quit, your doctor may recommend using one or more of these medicines. It is
likely, though, that your doctor will not recommend using buproprion
or varenicline with nicotine replacement products. It
will depend on your health and the safety of using both at the same time. Chantix, in particular, has not been available long enough
for us to know whether it is safe to use NRT (nicotine replacement therapy)
with it.
Get Self-help Materials to Guide Yourself Through
the Quitting Process
Materials are available to help you
quit smoking, no matter where you are in the process. You can use the materials
to learn how to prepare for your quit attempt, develop strategies to help with
cravings, and prevent relapse once you have quit. The self-help materials offer
proven methods that are easy to follow and can keep your motivation high. The
American Cancer Society’s "Break Away From the Pack" series has
been shown to double your chances of quitting successfully. This material is
available for those who are willing to quit smoking. For more information on
"Break Away From the Pack" or other self-help materials from the American
Cancer Society, call 1-800-ACS-2345 (1-800-227-2345).
Find Out About Support Programs Near
You
The American Cancer Society can
tell you about smoking cessation resources in your community. These may include
classes, support groups, Internet resources, or medication assistance
referrals. It is important to have support from several different sources
during your quit attempt, including family, friends, doctors, and stop smoking
professionals. Call 1-800-ACS-2345 for more details.
Use Telephone Counseling Programs
You may be able to use a telephone
counseling program, such as the American Cancer Society’s Quitline® tobacco cessation program, in your area. You can
receive quitting strategies and support over the phone, at times that are
convenient for you. Telephone counseling programs have been proven to double
your chances of successfully quitting. Your state may sponsor a Quitline program, or you can enroll in the American Cancer
Society’s Quitline program clinical trial.
Here are some general tips to help you try to quit:
Talk to your doctor, nurse, or
pharmacist about which medicines are right for you.
Write down your reasons for wanting
to quit; keep the list with you for extra motivation.
Throw away all of your cigarettes
and ashtrays.
Substitute the activities you do
with smoking and other
Set a quit date and plan ahead to
help deal with cravings.
Tell your family, friends, and
coworkers about your plans to quit.
Have alternatives to smoking
available, such as peppermints, carrot sticks, or cinnamon sticks.
Stay busy.
Avoid situations that always
trigger an urge to smoke.
What are the social benefits of quitting
smoking?
Social
benefits of quitting smoking:
Specific
benefits to women who quit smoking:
Specific
benefits to seniors who quit smoking:
Life
expectancy:
Expert Gives Quitting Smoking Tips
Courtesy Jessica
Wagner
Question: What do acetic acid, ethyl acetate, ammonia and benzoic acid all have in
common? Answer: According to the Wellness Connection at
It's not just nicotine.
Of those 599 ingredients, studies
done by the American Cancer Society prove there are 43 chemicals packed into
cigarettes that can cause cancer. With all of this information, many people
wonder why smokers everywhere don't drop cigarettes.
But there's more to it than just
that.
Because of nicotine, the addictive
ingredient found in cigarettes, quitting smoking can be as difficult as kicking
hard drugs. Although the withdrawal symptoms of these hard drugs are much
worse, some chemical dependency counselors believe the addiction to cigarettes
is more powerful than cocaine or heroin.
Carrie Belair
is one of those counselors. Certified through the state of
"I have seen people with my
own two eyes put down crack pipes, put down hypodermic needles for heroin, but
they will not let you take away their cigarettes," said Belair, who works in the Wellness Connection in the
And according to the ACS, although
smoking related diseases caused by cigarettes account for 419,000 deaths a
year, it is still legal and on the market. Many wonder why.
Among those are members of groups
like truth.com or stand.org who strongly advocate the cessation of cigarette
smoking. These groups usually target younger people--mostly teenagers--and give
scenarios as to how cigarette smoking can be deadly.
Belair, also an advocate for smoking cessation, believes these programs help
children and teenagers put down cigarettes and pick up healthier lifestyles.
She talked about how these programs defer youths from smoking cigarettes and
keep them away, usually for good.
"If we can delay the onset of
youths of any substance to later in life, there's a greater chance that they're
never going to pick it up," Belair said.
"I'm 35 years old. Chances are today that I'm not going to pick up a
cigarette after being a non-smoker for 35 years. And a lot of studies have
shown that this is effective."
Along with preventing young people
from starting smoking, quitting smoking at a young age as well can bring
drastic improvements in a smoker's health.
Within the course of 15 years, a smoker's
health can return almost back to normal. The sense of taste and smell are among
the first to come back, Blair said.
The Ohio Tobacco Use Prevention and
Control Foundation breaks down the benefits of quitting at a young age in the
span of a year.
TUPCF shows that within 24 hours,
the blood pressure, pulse rate and chance of a heart attack all decrease.
Carbon monoxide and oxygen levels in the bloodstream return to normal. Within a
year, the likelihood of a heart attack is cut in half, and in 15 years, the
risk of coronary heart disease is that a non-smoker.
Although these health benefits
prove to be promising, it sometimes takes smokers two or three attempts to quit
before they finally do. Oftentimes, cravings get in the way so much that it
makes those trying to quit feel hopeless. This is when Belair
calls upon the "4 Ds."
These exercises allow for smokers
to diverge their attention away from their cravings and onto healthier ways to
surpass their urge to have a cigarette.
Smokers are first advised to take a
deep breath, the first of the 4 Ds. Next, they should drink plenty of water
throughout the day. This replenishes their bodies and allows for cravings to
pass. If cravings become too powerful, Belair
suggests smokers do something else like exercise.
The fourth attempt should be to
delay reaching for a cigarette. Belair advises that
the urge to smoke will pass.
"If you know that every night
after you eat dinner, you smoke, pick up a hobby, especially something with
your hands," Belair said.
"If you know that every time
you walk from Olscamp to Founders you light a
cigarette, do something else."
Junkie Thinking - Excuses to Smoke"
JUNKIE THINKING: "One Puff
won't hurt"
RESPONSE: "One puff will always
hurt me, and it always will because I'm not a social smoker. One puff and I'll
be smoking compulsively again."
JUNKIE THINKING: "I only want
one."
RESPONSE: "I have never wanted
only one. In fact, I want 20-30 a day every day. I want them all."
JUNKIE THINKING: "I'll just be
a social smoker."
RESPONSE: "I'm a chronic,
compulsive smoker, and once I smoke one I'll quickly be thinking about the next
one. Social smokers can take it or leave it. That's not me."
JUNKIE THINKING: "I'm doing so
well, one won't hurt me now."
RESPONSE: "The only reason I'm
doing so well is because I haven't taken the first one. Yet once I do, I won't
be doing well anymore. I'll be smoking again."
JUNKIE THINKING: "I'll just
stop again."
RESPONSE: "Sounds easy, but
who am I trying to kid? Look how long it too me to stop this time. And once I
start, how long will it take before I get sick enough to face withdrawal again?
In fact, when I'm back in the grip of compulsion, what guarantee do I have that
I'll ever be able to stop again?"
JUNKIE THINKING: "If I slip,
I'll keep trying."
RESPONSE: "If I think I can
get away with one little "slip" now I'll think I can get away with
another little "slip" later on."
JUNKIE THINKING: "I need one
to get me through this withdrawal."
RESPONSE: "Smoking will not
get me through the discomfort of not smoking. I will only get me back to
smoking. One puff stops the process of withdrawal and I'll have to go through
it all over again."
JUNKIE THINKING: "I miss
smoking right now."
RESPONSE: "Of course I miss
something I've been doing every day for most of my life. Bud do I miss the
chest pain right now? Do I miss the worry, the embarrassment? I'd rather be an
ex-smoker with an occasional desire to smoke, than a smoker with a constant
desire to stop doing it."
JUNKIE THINKING: "I really
need to smoke now, I'm so upset."
RESPONSE: "Smoking is not
going to fix anything. I'll still be upset, I'll just
be an upset smoker. I never have to have a cigarette. Smoking is not a need;
it's a want. Once the crisis is over, I'll be relieved and grateful I'm still
not smoking."
JUNKIE THINKING: "I don't
care."
RESPONSE: "What is it exactly
that I think that I don't care about? Can I truthfully say I don't care about
chest pain? I don't care about gagging in the morning? I don't care about lung
cancer? No, I care about these things very much. That's why I stopped smoking
in the first place."
JUNKIE THINKING: "What
difference does it make, anyway?"
RESPONSE: "It makes a
difference in the way I breathe, the way my heart beats, the way I feel about
myself. It makes a tremendous difference in every aspect of my physical and
emotional health."
Quitting Smoking Tips From CDC
1. Don't smoke any number or any kind of cigarette. Smoking even a few cigarettes a day can hurt your health. If you try to smoke fewer cigarettes, but do not stop completely, soon you'll be smoking the same amount again.
Smoking "low-tar, low-nicotine" cigarettes usually does little good, either. Because nicotine is so addictive, if you switch to lower-nicotine brands you'll likely just puff harder, longer, and more often on each cigarette. The only safe choice is to quit completely.
2. Write down why you want to quit. Do you want to feel in control of you life?
o To have better health?
o To set a good example for your children?
o To protect your family from breathing other people's smoke?
Really wanting to quit smoking is very important to how much success you will have in quitting. Smokers who live after a heart attack are the most likely to quit for good-they're very motivated. Find a reason for quitting before you have no choice.
3. Know that it will take effort to quit smoking. Nicotine is habit forming. Half of the battle in quitting is knowing you need to quit. There are many ways smokers quit, including using nicotine replacement products (gum and patches), but there is no easy way. Nearly all smokers have some feelings of nicotine withdrawal when they try to quit. Give yourself a month to get over these feelings. Take quitting one day at a time, even one minute at a time-whatever you need to succeed.
4. Half of all adult smokers have quit, so you can- too. That's the good news. There are millions of people alive today who have learned to face life without a cigarette. For staying healthy, quitting smoking is the best step you can take.
5. Get help if you need it. Many groups offer written materials, programs, and advice to help smokers quit for good. Your doctor or dentist is also a good source of help and support.
Countdown to quitting smoking...
What you do in the weeks and days preceding your official quit date is critical to your success. Use some of these strategies to increase the likelihood of sticking to your plan:
· Change your routine
· Begin exercising or start a new activity
· Make healthy food choices
· Reduce or avoid alcohol
· Identify strategies for lowering your stress
· Build a survival kit (sugarless gum/candy, supporters' phone numbers, healthy snacks, relaxing music, etc.)
· Make tobacco use inconvenient
· Clean your ashtray after each use
· Keep track of tobacco use
· Decrease the number of cigarettes you smoke each day as you move closer to your quit date
· Wait 5 minutes before lighting up
· Switch to a brand you find distasteful
· Read about quitting
· Talk with friends and family members who have successfully quit
· Sit in the nonsmoking section of restaurants
· Avoid situations you link with tobacco use
· Discuss quitting aids such as nicotine replacement with your doctor
· Postpone lighting your first cigarette of the day by 1 hour.
Expert offers tips to quit smoking...
As local residents welcome
the new year, many are hoping to say goodbye to a
habit they've spent years trying to give up.
About 440,000 deaths in the
Many people choose New Year's to begin trying to kick the habit.
Laurie Groskopf started smoking when she was 15 years
old. After smoking for 20 years, she gave up cigarettes and chose to help
others end their dependence on nicotine.
"It's still the best
thing I ever did for myself," she said.
More than 18 years later, she is the northern outreach specialist in
Rhinelander for the University of Wisconsin Center for
Tobacco Research and Intervention.
As a longtime smoker, Groskopf had to work to quit -
and she knows what works.
For those trying to quit smoking in 2005, Groskopf
recommends using a combination of counseling and over-the-counter or
prescription medications instead of trying to quit cold turkey.
Using medication and counseling makes smokers two to three times more likely to
quit than simply trying to stop on your own, she said.
That message is getting through, according to local pharmacists.
As he sees sales of
Slim Fast and other diet drinks for people seeking to lose weight pick up in
the first week of January, pharmacist William Weiler
of Sniteman Pharmacy in Neillsville said sales of
anti-smoking products also increase.
"Everybody is trying to quit smoking or lose weight," he said.
The anti-smoking devices seem to work, and the nicotine patches, which
gradually lower a person's intake of the drug, seem to be the most popular
option Weiler said.
"Of course you still need to have the desire to quit," he said.
Everybody has a different reason to quit smoking, Groskopf
said, which can include health problems, the health of loved ones affected by
second-hand smoke, the cost of cigarettes or anger from substance dependence.
"For a lot of people, it's that feeling that nicotine and cigarettes have
control of their lives," she said.
In her days as a smoker, Groskopf remembers worrying
about having enough cigarettes for the next day and venturing out on cold
nights to buy another pack at the convenience store.
"It takes more
than just willpower to quit," she said. "It takes a plan of
action."
The formula for success for Groskopf included
avoiding alcohol, eating sensibly, getting enough sleep and exercising more.
Most smokers make three to five failed attempts or more before they quit
forever, Groskopf said.
Though people get discouraged when their attempts fail, Groskopf
recommends they evaluate what went wrong and make an informed plan to quit
again. Every attempt to quit - even if it's for just 24 hours - should be
congratulated, Groskopf said.
"Just because they tried to quit, it's a success," she said.
Courtesy of Andrew Dowd,
Deep breathing is a key relaxation skill for
new non-smokers. When you smoked, if you inhaled deeply, you probably were
breathing in a way which actually promoted relaxation. People who stop smoking
often forget to continue such deep breathing and therefore experience increased
tension. This exercise will show you how to breathe without cigarettes in a way
which slows down the pace of your whole body and therefore promotes general
relaxation.
Correct deep breathing should be done with
your belly muscles. The idea is to let your stomach go out as far as possible
as you inhale. In this way you will fill your lungs more completely. Put a hand
on your abdomen and, as you inhale deeply, feel your stomach expand as though
it were being filled like a balloon. Now let the air out and feel your stomach
return to its normal position. As you do the exercise, pause comfortably at the
end of each exhalation until you feel ready to take the next deep breath. You
can achieve even greater relaxation if you close your eyes during deep
breathing and let your mind focus on a restful scene or a word like calm or
anything else which gives you a peaceful feeling.
Keeping your eyes closed, breathe in deeply,
let your stomach expand until your lungs are filled.
Now pause for a moment and then exhale until you have emptied your lungs. Pause
for a moment. Take another deep breath in, filling your lungs from the bottom.
Hold a moment...and now let the air flow out, focusing your mind on restful
thoughts. Keeping the pace regular, again breathe in deeply...hold a
moment...and now let the air out, feeling more and more relaxed. Take another
breath in...hold it for a moment...now gently breathe
out, letting the tension escape from your body. Once more breathe in...pause a moment...now exhale, feeling deep relaxation.
Courtesy of the Quittsmokingsupport.com
Hypnosis
Hypnosis in private sessions may be beneficial, although
there is no strong evidence to confirm claims made in small studies that it is
any better than other interventions. Group sessions appear to be worthless.
Much depends on the trust a person has in the therapist; the process is
effective only if the subject can feel completely at ease in the vulnerable and
passive state necessary for hypnotic susceptibility. When the subject is very
relaxed, but not asleep, the hypnotherapist will
quietly suggest motivations for not smoking. Effective hypnotherapy reinforces
a positive self-image while the subject is in deep relaxation; this helps many
people avoid the depression that accompanies withdrawal. The session usually
takes about an hour and requires one follow-up. The patient is also taught
methods of self-hypnosis to use at home.
Hypnosis therapy is designed to help you focus on your
smoking patterns and to change your attitudes about smoking in ways that will
help you quit. Hypnosis often involves 1 to 4 hour long sessions and may
include the development of a personal program tape to use at home after or in
between sessions.
While you are hypnotized, the therapist gives you suggestions
to help you stop smoking. The procedure may help with relaxation and withdrawal
symptoms.
Your chances of quitting after just one hypnosis session are
low, but may improve with multiple sessions. However, there is little evidence
that the hypnotic state helps people quit above and beyond the suggestions
provided by the therapist. In addition, hypnosis can be both expensive and time
consuming. If you choose this method, be sure to check the costs, time
commitment and your therapist's qualifications.
Gradually Quitting
Ways of Quitting:
Switch Brands
·
Switch to a brand you find distasteful.
·
Change to a brand that is low in tar and
nicotine a couple of weeks before your target date. This will help change your smoking
behavior. However, do not smoke more cigarettes, inhale them more often or more
deeply, or place your fingertips over the holes in the filters. All of these
will increase your nicotine intake, and the idea is to get your body use to
functioning without nicotine.
Cut Down the Number of Cigarettes You Smoke
·
Smoke only half of each cigarette.
·
Each day, postpone the lighting of your
first cigarette 1 hour.
·
Decide you'll only smoke during odd or even
hours of the day.
·
Decide beforehand how many cigarettes
you'll smoke during the day. For each additional cigarette, give a dollar to
your favorite charity.
·
Change your eating habits to help you cut
down. For example, drink milk, which many people consider incompatible with
smoking. End meals or snacks with something that won't lead to a cigarette.
·
Reach for a glass of juice instead of a
cigarette for a "pick-me-up."
·
Remember: Cutting down can help you quit,
but it's not a substitute for quitting. If you're down to about 7 cigarettes a
day, it's time to set your target quit date and get ready to stick to it.
Don't Smoke "Automatically"
·
Smoke only those cigarettes you really
want. Catch yourself before you light up a cigarette out of pure habit.
·
Don't empty your ashtrays. This will remind
you of how many cigarettes you've smoked each day, and the sight and the smell
of stale cigarettes butts will be very unpleasant.
·
Make yourself aware of each cigarette by
using the opposite hand or putting cigarettes in an unfamiliar location or a
different pocket to break the automatic reach.
·
If you light up many times during the day
without even thinking about it, try to look in a
mirror each time you put a match to your cigarette–you may decide you
don't need it.
Make Smoking Inconvenient
·
Stop buying cigarettes by the carton. Wait
until one pack is empty before you buy another.
·
Stop carrying cigarettes with you at home
or at work. Make them difficult to get to.
Make Smoking Unpleasant
·
Smoke only under circumstances that aren't
especially pleasurable for you. If you like to smoke with others, smoke alone.
Turn your chair to an empty corner and focus only on the cigarette you are
smoking and all its many negative effects.
·
Collect all your cigarette butts in one
large glass container as a visual reminder of the filth made by smoking.
Courtesy of the
National Cancer Institute
Nicotine Substitutes:
What to Expect
If
you're hooked on nicotine or if you've tried quitting before, think about using
nicotine replacement therapy. This method gives you a small dose of nicotine
to help cut down the urge to use tobacco once you quit. Nicotine gum, lozenges,
and "the patch" are sold over the counter at your drug store. Other
forms of nicotine replacement, such as nasal sprays and inhalers, need a
doctor's prescription. Nicotine replacement therapy costs about the same as a
pack of cigarettes per day. You will only have to use replacement therapy for a
short period of time.
How
Nicotine Replacement Works
Nicotine
substitutes treat the very difficult withdrawal symptoms and cravings that 70%
to 90% of smokers say is their only reason for not giving up cigarettes. By
using a nicotine substitute, a smoker's withdrawal symptoms are reduced.
While
a large number of smokers are able to quit smoking without nicotine
replacement, most of those who attempt quitting are not successful on the first
try. In fact, smokers usually need several attempts before they are able to
quit for good.
Lack
of success is often related to the onset of withdrawal symptoms. By reducing
these symptoms with the use of nicotine replacement therapy, smokers who want
to quit have a better chance of being successful.
For
smokers, nicotine blood levels will vary, depending on individual smoking
patterns such as the time between cigarettes, how deeply the person inhales,
the number of cigarettes smoked per day, and the brand
smoked. Smoking delivers nicotine to the bloodstream very quickly - within a
few seconds. Nicotine replacements generally work more slowly, and the amount
of nicotine in the bloodstream is less than that from smoking.
Getting
the Most from Nicotine Replacement
Nicotine
replacement therapy only deals with the physical aspects of addiction. It is
not intended to be the only method used to help you quit smoking. It should be
combined with other smoking cessation methods that address the psychological
component of smoking, such as a stop smoking program. Studies have shown that
an approach - pairing nicotine replacement with a program that helps to change
behavior - can double your chances of successfully
quitting.
The
US Agency for Healthcare Research and Quality (AHRQ) Clinical Practice
Guideline on Smoking Cessation recommends nicotine replacement therapy for all
smokers except pregnant women and people with heart or circulatory diseases. If
a health care provider suggests nicotine replacement for people in these
groups, the benefits of smoking cessation must outweigh the potential health
risk.
The
most effective time to start nicotine replacement is at the beginning of an
attempt to quit. Often smokers first try to quit on their own, then decide to try nicotine replacement. Nicotine
replacement therapy should not be used if you plan to continue to smoke or use
another tobacco product. The combined dose of nicotine could be dangerous to
your health.
Smokers
who are pregnant or have heart disease should consult with their doctor before
using over the counter nicotine replacement.
Courtesy of the American Cancer Society
"Quitting
Smoking" - A Fate Worse Than Death?
People
sitting in at smoking clinics are amazed at how resistant smokers are to giving
up cigarettes. Even smokers will sit and listen to horror stories of other
participants in sheer disbelief. Some
smokers have had multiple heart attacks, circulatory conditions resulting in
amputations, cancers, emphysema and a host of other disabling and deadly
diseases. How in the world could these people have continued smoking after all
that? Some of these smokers are fully
aware that smoking is crippling and killing them, but continue to smoke anyway.
A legitimate question asked by any sane smoker or nonsmoker is,
“why?”
The
answer to such a complex issue is really quite simple. The smoker often has
cigarettes so tied into his lifestyle that he feels when he gives up smoking he
will give up all activities associated with cigarettes. Considering these
activities include almost everything he does from the time he awakes to the
time he goes to sleep, life seems like it will not be worth living as an
ex-smoker. The smoker is also afraid he
will experience the painful withdrawal symptoms from not smoking as long as he
deprives himself of cigarettes. Considering all this, quitting smoking creates
a greater fear than dying from smoking.
If
the smoker were correct in all his assumptions of what life as an ex-smoker
were like, then maybe it would not be worth it to quit. But all these assumptions are wrong. There is life after smoking, and withdrawal
does not last forever. Trying to convince the smoker of this, though, is quite
an uphill battle. These beliefs are deeply ingrained and are conditioned from
the false positive effects experienced from cigarettes.
The
smoker often feels that he needs a cigarette in order to get out of bed in the
morning. Typically, when he awakes he
feels a slight headache, tired, irritable, depressed and disoriented. He is
under the belief that all people awake feeling this way. He is fortunate though, because he has a way
to stop these horrible feelings. He
smokes a cigarette or two. Then he
begins waking up and feels human again.
Once he is awake, he feels he needs cigarettes to give him energy to
make it through the day. When he is
under stress and nervous, the cigarettes calm him down. Giving up this wonder drug seems ludicrous to
him.
But
if he quits smoking he will be pleasantly surprised to find out that he will
feel better and be able to cope with life more efficiently than when he was a
smoker. When he wakes up in the morning, he will feel tremendously better than
when he awoke as a smoker. No longer
will he drag out of bed feeling horrible.
Now he will wake up feeling well rested and refreshed. In general, he
will be calmer than when he smoked. Even
when under stress, he normally will not experience the panic reactions he used
to feel whenever his nicotine level fell below acceptable levels. The belief that cigarettes were needed for
energy is one of the most deceptive of all.
Almost any ex-smoker will attest that he has more strength, endurance,
and energy than he ever did as a smoker.
And the fear of prolonged withdrawal also had no merit, for withdrawal
symptoms would peak within three days, and totally subside within two weeks.
If
any smoker just gives himself the chance to really feel how nice not smoking
is, he will no longer have the irrational fears which keeps him maintaining his
deadly addiction. He will find life will
become simpler, happier, cleaner, and most importantly healthier, than when he
was a smoker. His only fear will now be
in relapsing to smoking and all he has to do to prevent this is - NEVER TAKE
ANOTHER PUFF!
Preparing Yourself for
Quitting Smoking
Many
smokers have successfully given up cigarettes by replacing them with new
habits, without quitting "cold turkey," planning a special program,
or seeking professional help. The following approaches include many of those
most popular with ex-smokers.
Remember
that successful methods are as different as the people who use them. What may
seem silly to others may be just what you need to quit - so don't be embarrassed
to try something new. These methods can make your own personal efforts a little
easier.
Pick
the ideas that make sense to you. And then follow through - you'll have a much
better chance of success.
PREPARING YOURSELF FOR QUITTING...
Decide
positively that you want to quit. Try to avoid negative thoughts about how
difficult it might be. List all the reasons you want to quit. Every night
before going to bed, repeat one of the reasons 10 times. Develop strong
personal reasons in addition to your health and obligations to others. For
example, think of all the time you waste taking cigarette breaks, rushing out
to buy a pack, hunting for a light, etc. Begin to condition yourself
physically: Start a modest exercise program; drink more fluids; get plenty of
rest; and avoid fatigue. Set a target date for quitting - perhaps a special day
such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your
vacation so that you're already committed to quitting when you return. Make the
date sacred, and don't let anything change it. This will make it easy for you
to keep track of the day you became a non-smoker and to celebrate that date
every year.
KNOWING WHAT TO EXPECT...
Have
realistic expectations - quitting isn't easy, but it's not impossible either.
More than 3 million Americans quit every year. Understand that withdrawal
symptoms are TEMPORARY. They usually last only 1-2 weeks. Know that most
relapses occur in the first week after quitting, when withdrawal symptoms are
strongest and your body is still dependent on nicotine. Be aware that this will
be your hardest time, and use all your personal resources - willpower, family,
friends, and the tips in this booklet - to get you through this critical period
successfully. Know that most other relapses occur in the first 3 months after
quitting, with situational triggers - such as a particularly stressful event -
occur unexpectedly. These are the times when people reach for cigarettes
automatically, because they associate smoking with relaxing. This is the kind
of situation that's hard to prepare yourself for until it happens, so it's
especially important to recognize it if it does happen. Remember that smoking
is a habit, but a habit you can break. Realize that most successful ex-smokers
quit for good only after several attempts. You may be one of those who can quit
your first try. But if you're not, DON'T GIVE UP. Try again.
INVOLVING SOMEONE ELSE...
Bet a
friend you can quit on your target date. Put your cigarette money aside for
every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP.
Simply strengthen your resolve and try again.) Ask your spouse or a friend to
quit with you. Tell your family and friends that you're quitting and when. They
can be an important source of support, both before and after you quit.
10 Surefire Tips to Quit
Smoking Without Weight Gain
Does
quitting smoking seem like such a burden because you're gaining weight? Living a smoke-free life while putting off those pounds is not
impossible. I personally quit smoking and gained only 1.2 pounds using
the exact techniques I'm about to share with you. So why do you gain weight
when you quit smoking?
1. Nicotine keeps
the body weight low so when you quit smoking, your body weight increases to
when you didn't smoke.
2. A need for
fewer calories. After you stop smoking, you may use fewer calories than when
you were a smoker.
Use
these 10 tips to turn the scale in your favor:
1.
First off, the majority of smokers gain very little if any weight after
quitting smoking! I don't know about you but I'd rather live a smoke-free life
and worry about burning the pounds off later.
2.
Most people (who do gain weight after quitting smoking) gain only an average of
4.6 lbs.
3.
Smoking speeds up the metabolism, so when you quit, you will have a decrease in
your metabolic rate by about 200 calories per day. If you change neither your
diet nor exercise, you may gain weight (there are 3500 calories in one pound of
fat) at the rate of about 1/2 lb per week.
4. To
maintain your weight after quitting smoking, decreaseyour
caloric intake by about 200 calories per day to maintain your level. Doing this
will help balance your caloric intake to the same level when you were smoking
5.
One of the best ways to maintain your weight after quitting is increasing
physical activity by 200 calories per day. Another technique is to take all the
money you've saved from not buying cigarettes and spend that towards your
monthly gym bill. Not only will you feel more strongly about not smoking, but
you're balancing your caloric intake. If you don't want to spend the money
you're saving on cigarettes then take a two-mile walk after work.
6. If
you really want to put off those pounds then combine both tips 2 & 3.
7.
Find a healthy substitute for the cigarette to hold in your hand, such as
cinnamon sticks, celery, or carrot sticks.
8.
Get enough sleep. When you feel tired you're more likely to crave cigarettes
and food.
9.
Try not to do things that tempt you to smoke or eat when you are not hungry.
Simply
keep a journal of where and when you feel most tempted to smoke and avoid these
situations. Substitute healthy activities for smoking to help you avoid the
urge to smoke or eat when you are not hungry.
10.
As always smoking is the greatest threat to your life. Gaining only a few
pounds is nothing compared to emphysema, lung cancer or anything else you get
from years of smoking. Improving your lifestyle as you stop smoking can help
you prevent a large weight gain and become a healthy nonsmoker. Take action
today by educating yourself on some methods of quitting smoking and achieve
that smoke-free life you've always wished for!
Ugly Pounds.-
by Shawn Motlani
The Gifts of Water When
Quitting Smoking
In
the Tackling Tobacco chats and message boards, I often recommend drinking lots
of water. As with breathing, water is one of those obvious health enhancers
that many people, including health professionals, overlook.
While
researching material for this article, I was very surprised to find that only
one out of every four health books mentioned water. Water is vital to life, and
it is cooling, soothing, refreshing, healing, detoxifying and tasty as well!
There
are many good reasons to drink water, and many different ways to use water for
self-help. Water is a miraculous compound of hydrogen and oxygen molecules that
helps to make life possible on this planet. All living things rely on it.
Our
bodies are composed of 65 percent to 70 percent water, with women having less
water and more fat in their bodies. Every cell and every system in the body is
dependent on water for healthy functioning. Without water, we will quickly
become dehydrated and die, usually within seven days.
Every
day, we can lose four or more pints of water (about two liters) through our
breath, saliva, tears, urine, stools and sweat. The fluid that is lost must be
replaced. If you exercise, especially if you exercise vigorously, you will need
to increase your water intake by up to 50 percent. On average, you should drink
at least six to eight 8-ounce glasses of water each day. But if you have
exercised, cried, sweated or urinated more than usual, you may need to drink
more, even up to 16 glasses per day.
Some
of the water that we require comes from food. Just as our own cells contain
water, so do the cells of the food we eat. Generally any water-based fluid will
help to satisfy our water needs, except those beverages that contain caffeine,
salt, carbohydrates or sugar. Drinks containing these ingredients may cause you
to dehydrate or retain water. Beneficial beverages include water, mineral
water, herbal teas, fruit juices or vegetable juices. Try to
moderate or avoid soft drinks, coffee, processed fruit or vegetable juices, and
alcohol.
Many
health educators recommend getting your daily fluid intake between and before
meals, and to minimize or avoid beverages during a meal. Often, if you drink
beverages during a meal, they allow you to swallow food in larger pieces
without thoroughly chewing it. Without drinking a beverage, you will chew your
food better, enjoy your meal more, eat more slowly, and even eat less.
Instead,
precede your meals -- even breakfast -- with a glass of water. This strategy
often will help to reduce hunger and you will eat less. If you must have a
beverage during your meal, try to limit it to one-half cup to one cup, and
drink in sips and not in gulps!
Think
in terms of "preventing thirst," rather than drinking water "in
response to thirst." Thirst can be an unreliable signal in the early
stages of dehydration. If you are thirsty, you are already dehydrated. Common
signs of dehydration are fatigue, headaches, dryness of the eyes or nasal
passages, inability to concentrate, dryness of the mouth, and dizziness. These
symptoms, which many people experience daily and may believe are from other
causes, may really be the result of lack of water.
When
you do not drink enough water, your body tends to hold on to the water that it
does have, thus reducing kidney function and the elimination of waste products.
When this happens, your liver must flush out the impurities in your body, which
hampers its ability to perform one of its main functions -- metabolizing stored
fat into usable energy.
Thus,
aside from its life-giving properties, water also helps with weight management.
When your body burns fat for fuel, some of the fat may be burned incompletely.
These partially burned fat byproducts are called "ketones."
Your body can use these for fuel, but if there are too many to use, it will
dispose of them in your breath or by passing them out in the stool or urine.
The
more water you drink, the more urine you make, the more ketones
pass out of the urine, and the more weight you can lose. You can maximize your
calorie burn by drinking ice water because your body requires more energy
(about 200 calories for every gallon of ice water) to warm it to your core body
temperature.
Water
not only cleanses inside the body, it cleanses the outside of the body and it
can be a soothing therapy for the cravings and irritability that often accompany changes in your tobacco habit. Soaking in warm or
hot showers and baths, swimming in cool natural springs or hot spas, splashing
your face with cool water, and soaking your feet in warm water are all
recognized as effective tools for reducing stress and cravings. Water simply
has the magical ability to make us feel better, inside and out.
If
you are planning to reduce or quit your tobacco use, be sure to include a
variety of water strategies in your plans!
Courtesy of QuitSmokingSupport.com
How to Take the Pleasure
Out of Smoking
Even if
You Enjoy it...
And Start Dismantling Your Smoking Habit!
By:
Shan
If
you’re like most smokers who wonder what they’ll ever do without a
cigarette when the urge hits – then here’s something you
won’t want to miss!
Couple
years back when I first attempted to quit smoking I knew there had to be a way
to slowly break the urge for a cigarette. I tried several methods till one
technique worked without fail.
It
simply involved changing your brand of cigarettes! It might sound simple but
there is a heck of a lot more to it! The truth is that you can’t quit all
at once (better known as cold turkey) unless you have a mountain load of
willpower, you must quit little by little. Remember when you started? You only
started off smoking 1 or 2 cigarettes a day then moved on up.
Changing
your brand is a VERY powerful method to break the powerful addiction of
smoking. Once you start disliking the feel of cigarettes you’ll no longer
feel like needing a cigarette. Once all the pleasure, conscious and
subconscious are gone – you’ll no longer have any desire to smoke.
So
the next time you belly up to the counter start disrupting your habit by buying
a brand you don’t like! This will bring your conscious mind something
your body has been saying since the day you started smoking. Your mind is
saying you really don’t like doing this and want to stop. Won’t it
be easier to quit a brand you already hate? Of course a funny thing will start
to emerge. You may start enjoying that certain brand. You might even get used
to it. Your body will try to convince you to convert.
So
the first time you think you’re getting used to that brand choose another
one you hate.
Also
it might be informative to let you know that you should never purchase a whole
carton. Only one pack at a time. Even if you are
saving money it is more important to save your life. I encourage you change
brands as many times as you have to.
7 Rules of Successful
Withdrawal
If
you are thinking about quitting smoking, read the following 7 tips carefully to
get started. Designed for both heavy and light smokers..
1.
Prepare yourself and plan to quit smoking
It is
a good idea to stop smoking when there are other changes in your life. Such as
moving to a new place, changing jobs, taking on a new hobby, or starting an
exercise program. Also write down all the reasons you can think of for quitting
and pin it to a wall in your house you can't avoid seeing frequently.
2.
Plan a time to stop smoking
Many
smokers quit smoking gradually with a plan for a quit date. However, most
people who successfully quit smoking do so by stopping "cold turkey".
We do not insist that a gradual tapering is the best way to stop, but we
recommend getting rid of the inhalation craving first by taking a non-cigarette
nicotine alternative such as gum—and then cut it. Either way, pick your
day to stop smoking and stick to it.
3.
Tell your family and friends—tell everybody all the time
It is
more difficult to pull out a cigarette (or ask someone for a cigarette) if they
know you have quit. In fact, ask everyone you know (smokers and non-smokers) to
help you by refusing to give you a cigarette and by perhaps reducing their
smoking around you. Remind your friends frequently, particularly at
"danger" events: dinners parties, bars and
nightclubs. Let everyone around you know all the time. You may bother or bore
them, but hey, smoking in their face isn't that great either.
4.
Disturb your own routines
Smoking
addiction can be linked to certain times and situations such as the first smoke
in the morning, drinking coffee or going for a drink. These are called your
"smoking triggers". Exchange your smoking triggers with new
activities that you don’t associate with smoking. For example, grab a cup
of tea every time you normally pull a cigarette out of the back. Chew mints or a lozenges of a flavor you normally don't buy.
5.
Exercise intelligently
Exercising
dramatically reduces nicotine craving (or at least the perception of craving).
If you are not used to exercising, keep it light in the beginning. Too much,
too fast and too often is the best way to ruin a longer term exercise plan.
Also, exercise contributes to good health, helps to manage your weight, and can
also improve the body’s ability to meet the demands and stresses of daily
living.
6.
Understand the effects
Coughing,
sleep disturbance and irritability are some common symptoms. Don’t worry,
they’re all perfectly normal and should disappear within a few weeks.
Again, communicate with your family and friends and tell them that you may
behave a little unusual: easily flair up or ignite a fight with someone. If
they know about the mood changes, you can avoid these unpleasant situations.
7.
How to handle cravings
Expect
to experience serious craving immediately after you quit smoking. The cravings
usually come in intervals of 3-5 minutes. When you have a
craving for cigarettes, drink lots of water (or tea). Talk to someone,
preferably in person. Do something different than when the craving kicked in.
Do not eat as a craving deterrent except for juice, fruit and gum.
Source:
quitsmokingsupport.com
After You Quit - Making
Positive Changes
Below
are some of the most common and helpful strategies people use
to get through the difficult period of nicotine withdrawal and break the
smoking habit. These tips can be helpful regardless of the method you use to
quit smoking.
Watch
for your smoking triggers. It is wiser to avoid triggers shortly after you have
quit smoking than to test your ability to withstand the temptation too soon. If
you cannot avoid them completely, be cautious when they are present.
Identify
areas and activities where you are least likely to smoke and use them when you
have the urge to smoke. Add these alternatives to your smoking journal.
Absorb
yourself in a new hobby.
Start
some new physical activity. Exercise might help you quit smoking. It doesn't
take long after you stop smoking before you will notice that you can breathe
more easily when you walk, jog, swim, or ride a bike. For tips on starting an
exercise program and eating right, see the topic Fitness.
Manage
the stress in your life. It's impossible to completely avoid stress, but you
can learn to control it or reduce it. This will help you remain strong when
tempted to start smoking again. To learn ways to manage stress, see the topic
Stress Management.
Continue
to meet or talk weekly, and then monthly, with one of your support people.
Reward
yourself at special anniversaries of your quit date, such as 1 month, 3 months,
6 months, and 1 year. Figure out how much money you have saved by not smoking
and spend that amount, or part of it, on something special for yourself.
Smoking to Relieve
Tension
Ask yourself some questions to see if you smoke to relieve
tension and stress.
·
Does smoking a cigarette automatically come
to mind when you are frustrated or angry?
·
Does smoking a cigarette calm you when you
are upset?
·
Do you smoke more cigarettes when you are
under stress?
If you tried to quit smoking in the past, did you miss
smoking cigarettes the most during times of stress?
The stress relief you get from smoking comes from the act of
taking time out to smoke a cigarette and from the chemical actions of nicotine
in your brain. If you return to the scene of the stressful event after you
finish your cigarette, it doesn't take long before the tension comes back and
you need another cigarette.
Smoking doesn't really make stress and tension go away. The
only way to truly control the stress in your life is to identify what causes
stress for you and learn how to change the way you react to stressful events
and situations.
Reduce Smoking - Tips to
Cutting Back
Reduced
smoking is a conscious change in the amount and the way you smoke. It prepares
you to quit smoking at a later date, even if the quit date doesn't come for a long
time. Reduced smoking has some limitations, and it should not be a goal itself
because it does not prevent the health risks of smoking.
People
who smoke only a few cigarettes have more health problems than people who do
not smoke.
People
who cut back on the number of cigarettes they smoke tend to change their
puffing patterns so they get more nicotine out of each cigarette. This process
is called nicotine compensation.
Maintaining
a reduced rate of smoking over time is difficult. The rate of failure is very
high. In the long run, it may be easier just to quit smoking.
Methods
to reduce smoking include the following:
·
Reduce the number of cigarettes smoked by one-half to
two-thirds.
·
Switch to a brand of cigarettes containing 50% less tar
and/or nicotine than your present brand contains. This technique is sometimes
called "brand fading."
·
Switch to a brand of cigarettes you find distasteful.
·
Reduce the amount of each cigarette smoked by one-half to
two-thirds.
·
Postpone your usual first cigarette of the day for 1 hour.
·
Smoke only during odd hours or smoke only during even hours.
Limit your smoking to certain places (outside, not at work, not in the car).
When will the cravings end?
That depends on which "cravings" you're referring to. Nicotine leaves the body, on the average, in 3-7 days (you can speed up that process by drinking lots of water or fruit juice and by exercising--with a doctor's supervision, ideally). That should take care of most of the PHYSICAL cravings, which are generally the worst; but then there are MENTAL/ EMOTIONAL/ BEHAVIORAL 'cravings' that you may have to deal with as well. These urges to smoke can appear, occasionally and unexpectedly, for months or even years after you quit. The good news is that, depending on how much work you're willing to do, or on how strong your support network is, these unannounced cravings can usually be dismissed quite easily and quickly. Many ex-smokers never again experience the urge to smoke.
60 reasons for NOT smoking!
I'd love to accompany this with a list of reasons for smoking, but I couldn't find one which weighed against any single one of the above list!
- Piers Clement
Smoking habits and rituals.
One reason people smoke is
that the habit of smoking has become very strong. When people who have smoked
for a long time stop, they find it strange to have nothing in their hands or
mouth. They have become so used to handling cigarettes that their hands seek
cigarettes from habit, even when they aren't strongly craving them.
Signs of a strong habit include:
© 2001 WebMD Corporation. All rights reserved.
Smoke and Losing Weight
Except for the fact that it is addictive, makes you sick, and hastens your death, nicotine is a wonderful drug. Nicotine calms you down when you feel stressed and wakes you up when you feel tired. It improves memory, decreases anxiety, raises tolerance of pain, lifts depression, increases metabolism (causing weight loss), reduces hunger, and improves performance, concentration, and problem solving. No wonder people find it so hard to quit smoking!
Smoking cigarettes, in fact, is as physiologically and psychologically addictive as smoking crack cocaine or injecting heroin. Some scientists think it's even more so.
Because nicotine is so addictive, it is very hard to stop smoking. For hundreds of years in countries throughout the world, people have consumed -- and become addicted to -- tobacco.
When smokers try to quit, the relapse rate is high, averaging 70% in three months. This relapse rate is similar to that observed in heroin addicts and alcoholics. Surveys indicate that more than 90% of people who smoke cigarettes would like to quit but find it very hard to do so. The majority has tried to quit one or more times. As is often said, "Quitting smoking is easy -- I've done it many times!"
Nicotine withdrawal is not pleasant. About 80% of people who stop smoking will experience withdrawal symptoms and have a strong craving to smoke. Symptoms of withdrawal include restlessness, irritability, anxiety, drowsiness, headache, gastrointestinal disturbances, frequently waking from sleep, impatience, confusion, and difficulty concentrating. Some performance measures, such as reaction time, become temporarily impaired. Metabolism slows, so there is a tendency to gain weight even if food intake remains the same.
So while some people might say that it's hard enough to quit smoking without also changing your diet and lifestyle, I often find that it's easier to make comprehensive changes at the same time. For example, many people smoke when they're feeling stressed, so practicing yoga, meditation, and other stress management techniques may reduce the craving for a cigarette.
Smokers weigh an average of 3 to 5 lb less than nonsmokers because nicotine increases the body's metabolism, so calories are burned faster. Also, nicotine decreases appetite, so smokers tend to eat fewer calories than nonsmokers. Eating a low-fat, whole-food, plant-based diet may help you prevent gaining weight that often occurs when people quit smoking.
© 2001 WebMD Corporation. All rights reserved.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
When Smoking Was a "Choice Addiction"
by Joel Spitzer It was cheap, well under 50 cents a pack. It was readily available. You could smoke it any where, any time you wanted. It was respectable. Your friends did it, your relatives did it, your co-workers did it, your boss did it, your doctor even did it. There was no social stigma attached, to the contrary, you were viewed as sophisticated, smart, tough, enlightened, or even healthy and robust as you deeply sucked in drag after drag. You never felt threatened by it—as far as you knew, it was safe. You never felt withdrawal, you seldom felt nicotine poisoning. When you could smoke any time you want, you were able to balance nicotine at optimal levels never facing extremes. Without facing extremes, you never recognized the consequences associated with using an addictive substance. You smoked because you liked it. For a while you knew you could take it or leave it. But in 1964 things started to change. It was then the first Surgeon General's report was released. For the first time, the public was made aware about the early known dangers of smoking. The link to lung cancer was firmly established and the risks of heart disease were becoming apparent. Those who actually read the report and understood the implications of the early studies were the first to begin to stop smoking. Among the first groups of people to reduce smoking among their ranks were physicians and dentists. As more time passed and hundreds and then thousands of studies were reported, the link between smoking and premature death was becoming firmly established. Greater numbers of nonmedical professionals were joining the ranks of ex-smokers. All of a sudden, the act of smoking was not viewed as an intelligent behavior. Smokers were not shunned, but they were no longer admired for their smoking behaviors. Many American were attempting to quit but could not. For the first time, they were beginning to realize they were no longer smoking by choice. They were now hooked. They knew for medical reasons they should quit, but without understanding how to treat addiction they did not know how to stop. While they may not have been happy about this realization, they still felt comfortable smoking (unless they had developed crippling effects). After all, they could still smoke at the regular intervals necessary to avoid the consequences of nicotine withdrawal syndrome. They were now drug addicts. But nicotine addiction still had major advantages over any other addiction. Sure, it literally killed more people than all other addictions combined, including alcohol and heroin. But it was still legal, accessible, and relatively socially acceptable. These are important attributes for a drug of addiction. For, even though the long-term effects are lethal, the immediate short term effects are relatively comfortable, if not down right pleasurable. What other drug could you self administer 40 plus times a day getting the little pharmacological fixes with each and every hit that a smoker gets from every puff? Smokers still didn't face the chronic withdrawal syndromes other addicts faced from being unable to deliver ever larger amounts of a substance required by the increasing tolerance associated with addiction. The biggest slam to effect the smoker was the danger associated with second hand smoke. Nonsmokers, who make up the majority of the population, were becoming intolerant. Work places, homes of friends and families, public meeting places and even the smoker's own home were becoming smoke free. No longer could the smoker deliver the ever increasing needed fixes necessary to avert nicotine withdrawal. Now the smoker is either oversmoking or undersmoking all day long. He oversmokes so he can get as much nicotine as can possibly be tolerated to get him through multiple hours before he can get to his next fix. He undersmokes for numerous hours when he is restrained by no-smoking rules and regulations. Chronic withdrawal or chronic poisoning is the norm experienced by today's smokers. So, today, the smoker does not only have to worry about the slow crippling effects of smoking or the long-term lethal effects. He or she must be concerned about the day to day drudgery experienced by maintaining an addiction which is socially unacceptable and, hence, not allowed for many hours every day. Smokers today are suffering from oversmoking and undersmoking. They are scorned by many. They should be pitied by all and envied by none. The memories from the hey day of smoking are a fantasy in today's reality. The reality of smoking is a tortured life and a slow death. Don't get trapped in life of addiction - NEVER TAKE ANOTHER PUFF! To read more excellent letters written by Joel Spitzer: ©1984.
|
Smoking
habits and rituals
One reason people smoke is that the habit of smoking has become very strong. When people who have smoked for a long time stop, they find it strange to have nothing in their hands or mouth. They have become so used to handling cigarettes that their hands seek cigarettes from habit, even when they aren't strongly craving them.
Signs of a strong habit include:
The gift of water when quitting smoking*
Debora J. Orrick,
M.A., LCDC, CTAC-ACP
drkoop.com
In the Tackling Tobacco chats and message boards, I often recommend drinking lots of water. As with breathing, water is one of those obvious health enhancers that many people, including health professionals, overlook.
While researching material for this article, I was very surprised to find that only one out of every four health books mentioned water. Water is vital to life, and it is cooling, soothing, refreshing, healing, detoxifying and tasty as well!
There are many good reasons to drink water, and many different ways to use water for self-help. Water is a miraculous compound of hydrogen and oxygen molecules that helps to make life possible on this planet. All living things rely on it.
Our bodies are composed of 65 percent to 70 percent water, with women having less water and more fat in their bodies. Every cell and every system in the body is dependent on water for healthy functioning. Without water, we will quickly become dehydrated and die, usually within seven days.
Every day, we can lose four or more pints of water (about two liters) through our breath, saliva, tears, urine, stools and sweat. The fluid that is lost must be replaced. If you exercise, especially if you exercise vigorously, you will need to increase your water intake by up to 50 percent. On average, you should drink at least six to eight 8-ounce glasses of water each day. But if you have exercised, cried, sweated or urinated more than usual, you may need to drink more, even up to 16 glasses per day.
Some of the water that we require comes from food. Just as our own cells contain water, so do the cells of the food we eat. Generally any water-based fluid will help to satisfy our water needs, except those beverages that contain caffeine, salt, carbohydrates or sugar. Drinks containing these ingredients may cause you to dehydrate or retain water. Beneficial beverages include water, mineral water, herbal teas, fruit juices or vegetable juices. Try to moderate or avoid soft drinks, coffee, processed fruit or vegetable juices, and alcohol.
Many health educators recommend getting your daily fluid intake between and before meals, and to minimize or avoid beverages during a meal. Often, if you drink beverages during a meal, they allow you to swallow food in larger pieces without thoroughly chewing it. Without drinking a beverage, you will chew your food better, enjoy your meal more, eat more slowly, and even eat less.
Instead, precede your meals -- even breakfast -- with a glass of water. This strategy often will help to reduce hunger and you will eat less. If you must have a beverage during your meal, try to limit it to one-half cup to one cup, and drink in sips and not in gulps!
Think in terms of "preventing thirst," rather than drinking water "in response to thirst." Thirst can be an unreliable signal in the early stages of dehydration. If you are thirsty, you are already dehydrated. Common signs of dehydration are fatigue, headaches, dryness of the eyes or nasal passages, inability to concentrate, dryness of the mouth, and dizziness. These symptoms, which many people experience daily and may believe are from other causes, may really be the result of lack of water.
When you do not drink enough water, your body tends to hold on to the water that it does have, thus reducing kidney function and the elimination of waste products. When this happens, your liver must flush out the impurities in your body, which hampers its ability to perform one of its main functions -- metabolizing stored fat into usable energy.
Thus, aside from its life-giving properties, water also helps with weight management. When your body burns fat for fuel, some of the fat may be burned incompletely. These partially burned fat byproducts are called "ketones." Your body can use these for fuel, but if there are too many to use, it will dispose of them in your breath or by passing them out in the stool or urine.
The more water you drink, the more urine you make, the more ketones pass out of the urine, and the more weight you can lose. You can maximize your calorie burn by drinking ice water because your body requires more energy (about 200 calories for every gallon of ice water) to warm it to your core body temperature.
Water not only cleanses inside the body, it cleanses the outside of the body and it can be a soothing therapy for the cravings and irritability that often accompany changes in your tobacco habit. Soaking in warm or hot showers and baths, swimming in cool natural springs or hot spas, splashing your face with cool water, and soaking your feet in warm water are all recognized as effective tools for reducing stress and cravings. Water simply has the magical ability to make us feel better, inside and out.
If you are planning to
reduce or quit your tobacco use, be sure to include a variety of water
strategies in your plans!
*Courtesy
of QuitSmokingSupport.com
Common smoking triggers*
Below are some common
activities that many smokers find trigger the urge to smoke. Ways to avoid
these triggers are suggested as well. You might find other ways to avoid them.
· Being around other smokers. Avoid the smoking areas at your workplace. If there is an entryway where smokers gather during breaks or before work, find another entryway or time your arrival to avoid the smokers.
· Finishing a meal. Get up from the table immediately and start some pleasurable activity. Try a walk or a new hobby.
· Drinking coffee Change the way you have coffee: the place, the coffee mug, everything that you did when smoking. Consider waiting until you are at work to have your morning coffee.
· Drinking alcohol. After you have had a few drinks, your resolve not to smoke may weaken. You may choose to give up or cut down on drinking alcohol when you first quit smoking. Varying the kind of alcohol and the place where you drink may help break the trigger, but it will not help with the weakened willpower
· Parties. Quitting smoking will definitely impact your social life for a while. You don't have to skip parties altogether, but if you do go, don't follow your friends who smoke outside when they go out for a cigarette. If people are smoking indoors (or if it's an outdoor party) try to sit or stand as far away as possible from people who are smoking. Step out for a breath of fresh air if you need to; but don't smoke! And stay away from the alcoholic drinks.
· Talking on the telephone. Use a phone in a different room than usual for long calls at home. If you smoke at the office, there may be little you can do to change location. Have small objects nearby to handle while you are on the phone.
· Work breaks. Avoid places where smokers go during the break. Seek out the company of nonsmokers and spend your break with them.
· Between tasks. Instead of smoking a cigarette before moving on to your next project, try taking a short walk or reading a section of the newspaper or a chapter of the novel you're enjoying.
· After an argument. If you are still feeling angry after having an argument, let out the steam by walking briskly around the building
· In the car. Since smoking has been banned in so many workplaces, cars are becoming a popular place to smoke. Remove the ashtray from your car, or fill it with potpourri or tiny strips of paper on which you've written the reasons you don't want to smoke anymore. (You can also write your reasons for quitting on an air freshener that hangs from your rearview mirror.) Instead of smoking while you drive, play your favorite music on the stereo and sing along.
*Courtesy
of QuitSmokingSupport.com