Smoking
Smoking is the number one preventable cause of illness in the United States.
Disturbing statistics:
4 million people die worldwide each year as a result of smoking. In the U.S. 172,000 people are diagnosed with lung cancer each year and 160,000 of these die. Three thousand people die from lung cancer due to side stream smoke (breathing smoke from others). Smoking causes 83% of deaths in Emphysema and Chronic Bronchitis patients. The life expectancy of a smoker will be 10-12 years shorter than a nonsmoker. Smokers in their 30's and 40's have a five times greater risk of heart attack. In all ages there is twice the risk of stroke and sudden cardiac death. There is increased risk of bladder, pancreas, throat, esophagus, stomach, leukemia and kidney cancer. Smokers are twice as likely as nonsmokers to die by the age of 65 as nonsmokers.
Smoking can be as addictive as Heroine and Cocaine. Seventy percent of smokers surveyed would like to quit. Fortunately there is hope. There are many strategies that have been proven to be successful.
Smoking cessation strategies:
1. Nicotine taper: Slowly weaning off of nicotine over time avoiding withdrawal.
Examples: Gum, lozenges, patches, inhalers (nicotine)
2. Withdrawal supression: Treating the side effects of withdrawl using antidepressants.
Examples: Zyban, Wellbutrin (bupropion)
3. Nicotine blockaid: Blocking the nicotine receptors in the brain preventing the pleasure
effects of smoking and further addiction.
Example: Chantix (varenicline)
4. Nicotine substitution: Substituting a new source of nicotine removing the disease
causing tars. E cigarettes are no longer recommended due to the potential harm from high dose nicotine and other substances in the inhaled mist.
5. Cold Turkey: No medication, but utilizing behavior modification and counseling.
Examples: 5 Day and 10 Day stop smoking plans
Smoking withdrawal from nicotine lasts approximately three days. From day four on it is mainly the habit you will have to deal with. I prescribe all the above methods but I prefer number five. Below is an abbreviated five day stop smoking plan, that if followed exactly, will not fail.
Cold Turkey (Abbreviated) 5 Day Stop Smoking Plan:
1. Choose to quit: The decision is yours. You need to decide to quit. Your body doesn't want you to quit. It only wants pleasure. Your mind understands the dangers and needs to be in charge (utilize the power of the will).
2. Get rid of all the tobacco: The temptation is too great. If they're within arm's reach you will use them. This includes hidden stashes and other people's supply. Your motto needs to be "out of site, out of mind".
3. Quit Caffeine: Caffeine is a stimulant and when mixed with nicotine causes a euphoria. Without stopping caffeine in drinks the desire to smoke can be overpowering.
Caffeine withdrawl is also about three days and causes a temporary headache.
4. Avoid associations: There are dangerous times and situations that need to be avoided or understood to help with your choice to quit.
a. Meals: Spicy or flavorful foods and drink can awaken the desire to smoke.
Keep these plain and even bland for several weeks.
b. Boredom: Any free time that's not occupied can cause cravings. Stay busy.
c. People: Friends or relations that smoke can sabotage your efforts to quit. Tell
everyone you are quitting and to keep any smoke away from you. Encourage
them to join you in quitting.
d. Stores: Avoid the stores and the aisles where you buy cigarettes. The
temptation will continue for years, so break the shopping habit.
e. Home routine: Avoid sitting in the same easy chair, sofa or chair where you
smoke. We are creatures of habit and you will reach for a cigarette without even
thinking. So change the daily rituals whatever they may be. Put away the ash
trays and clean the furniture, rugs and drapes to get the smell out of the house.
f. Work breaks: A work break is usually a coffee and smoking break. For the
break, do something different like taking a walk or some other exercise.
5. Day one: The first day is the worst day. The goal is to get the nicotine out of the system as soon as possible and the withdrawal over with. For the first 24 hrs. only eat fruit and drink water. The nicotine is filtered out through the urine and the skin with fluids.
6. Treat the cravings: Each subsequent day the withdrawl lessons but the cravings will come. Here are some techniques that many people have used to successfully quit.
a. Deep breaths: The lungs want you to inhale so give them plenty of good air.
b. Showers: Take 2 or more a day. This calms the nerves and you can't smoke.
c. Ice water: Carry around a glass to drink from every time a craving hits.
d. Lemon juice: Keep some handy to drip on your tongue to kill a craving.
e. Walking and other exercise: Promotes deep breathing out in the fresh air.
f. Hand objects: A soda straw, pencil, toothpick, pen or other object can be used to
to keep the hand and mouth busy during the stress of quitting.
g. Treats: Chewing gum, or hard candy (preferably sugarless) can be used to
occupy the mouth and tongue.
h. Rubber bands: Snap a rubber band on your wrist for tension relief.
i. Massage: Talk someone into giving you a therapeutic massage to relieve stress.
7. Psychology: Quitting smoking is as much a mental battle as it is physical. Your body doesn't want to give up something it regards as pleasurable. Your mind has to take control of the situation. You need to continually reinforce good thoughts as you continue to fight for freedom from this harmful addiction.
Examples: "I'm saving so much money!" "I'm reducing my risk of stroke and
heart disease!" "I'm looking younger with less wrinkles!" "I can breath better!"
"I love being free from smoking!" "I no longer have bad breath and teeth!"
8. Divine Power: I believe in the power of prayer. Every time a craving comes your way, send up a prayer for help. Claim the promise from Philippians 4:13 "I can do all
things through Christ who strengthens me." By uniting your efforts with His power you will be successful.
Click on the link to see the smoking risk graph.
Telephone: (580) 223-6767
