Who is Going to Help Me Quit Smoking?
You might be asking yourself, "who is going to help me quit smoking?" Lots of men and women (and teens for that matter) far and wide who have decided (or was peer pressured in) to start smoking, are probably kicking themselves for starting this disgusting habit and are having a hard time quitting now. Once they realize they don't look so cool anymore because they are hacking and coughing, their fingers and breath smell, clothes, hair, and car smell gross, and their fingers take on this yellowish color from the nicotine, they realize that it's time to quit smoking. The signs are there, everyone who smokes knows it's bad for them. But people also realize it when they get winded just from doing simple walking or jogging exercises. They don't have the stamina anymore to do the activities that they used to be able to do with ease. Their chest hurts from the lung damage being caused by the tobacco and carcinogens.
Or maybe their family or friends have been urging them to quit. I am sure you have had someone in your life tell you that smoking is bad for you. Your physician has hopefully even advised you to quit and may have even provided reading material to you to persuade you a bit more. There's good reason for this. Since the first Surgeon General’s Report in 1964, over 12 million smoking-related deaths have occurred. More than 500,000 deaths in the U.S are caused from smoking-related illnesses. Adult smokers reduce their lifespan by an average of 13 to 14 years. Smoking is directly responsible for approximately 90 percent of lung cancer deaths and approximately 80-90 percent of COPD (emphysema and chronic bronchitis) deaths.
Some people quit smoking natural but there are several quit smoking methods available in today's age if you think that you might not be able to quit cold turkey. There is quit smoking laser therapy available, also some people have tried hypnosis for quitting smoking as well. There are also electronic cigarettes, CD's, quit smoking forums, help lines you can call, nicotine patches and nicotine gum. All of these methods should work if the person trying to quit smoking is really serious about it. They can't try to commit to stopping smoking if they think "one cigarette won't hurt." No, if you are committed to stopping, you have to not even have one. You need to be ready to say "I want to quit smoking" and mean it!
The first few days are the hardest. That is when the withdrawal symptoms are at their worst. This is also when most people give in to those cravings and start smoking again because the withdrawal symptoms really got to them. You have to be prepared for this and go into this decision to stop smoking knowing that you will be up for a big battle but the rewards after you quit smoking are tremendous. You will start to feel better, you lungs will begin to repair themselves, your sense of smell and taste will return to almost normal again and your stamina should begin to return. People will want to stand or get close to you again because your hair, breath and clothes will smell better.
But be warned, even if you are successful with quitting smoking for any amount of time, the temptation to smoke again is always there. Some people are able to stop for several months or even years. But then something happens in their life, a stressful situation, death in the family, teenager issues, loss of a job, financial stress, whatever the issue, and they have an urge to smoke. Because when they smoked, stress just seemed to melt away with every puff of that cigarette. But if something like this happens to you, no matter the reason, don't start smoking again. Because for those who have stopped for months or years, in that moment of weakness they reach for a cigarette. And why did they do this? Because they thought "one won't hurt" but it did. They will break down in their moment of weakness and will have just one but will lead to two and three and before you know it, they are smoking full time again. Now, they are kicking themselves because they are now addicted to this bad habit again and will have to go through withdrawal symptoms all over again if they ever decide to stop smoking again.
Can't wait for the day you can say "I quit smoking"? Then you need to quit smoking right now and stop asking yourself "who is going to help me quit smoking?" The answer is you and only you. You have to find the strength from within and just do it. Good luck!
Tuesday, April 13, 2010
Sunday, April 4, 2010
Health Benefits of Quitting Smoking
Stop Cigarette Smoking health benefits listed below are mainly for cold turkey quitters. If you are using any type of cessation aid, then your health benefit effects might vary a bit. It would be best to read the product description or discuss the benefits of quitting smoking with your doctor and inform your health care provider which stop smoking product you are using.
Within ...
20 minutes of not smoking:
Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.
8 hours:
Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.
12 hours:
Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.
24 hours:
Anxieties peak and within two weeks should return to near pre-cessation levels.
48 hours:
Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.
72 hours:
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.
5 - 8 days:
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.
10 days:
The "average" ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.
10 days to 2 weeks:
Recovery has likely progressed to the point where your addiction is no longer playing a major part. Blood circulation in your gums and teeth are now similar to that of a non-user.
2 to 4 weeks:
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If you are still experiencing any of these symptoms get seen and evaluated by your physician.
21 days:
Brain acetylcholine receptor counts up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.
2 weeks to 3 months:
Your heart attack risk has started to drop. Your lung function is beginning to improve.
3 weeks to 3 months:
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.
1 to 9 months:
Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.
1 year:
Your excess risk of coronary heart disease has dropped to less than half that of a smoker.
5 to 15 years:
Your risk of stroke has declined to that of a non-smoker.
10 years:
Your risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of cancer of the mouth, throat and esophagus have now decreased.
13 years:
Your risk of smoking induced tooth loss has declined to that of a person who has never smoked.
15 years:
Your risk of coronary heart disease is now that of a person who has never smoked.
Within ...
20 minutes of not smoking:
Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.
8 hours:
Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.
12 hours:
Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.
24 hours:
Anxieties peak and within two weeks should return to near pre-cessation levels.
48 hours:
Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.
72 hours:
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.
5 - 8 days:
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.
10 days:
The "average" ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.
10 days to 2 weeks:
Recovery has likely progressed to the point where your addiction is no longer playing a major part. Blood circulation in your gums and teeth are now similar to that of a non-user.
2 to 4 weeks:
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If you are still experiencing any of these symptoms get seen and evaluated by your physician.
21 days:
Brain acetylcholine receptor counts up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.
2 weeks to 3 months:
Your heart attack risk has started to drop. Your lung function is beginning to improve.
3 weeks to 3 months:
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.
1 to 9 months:
Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.
1 year:
Your excess risk of coronary heart disease has dropped to less than half that of a smoker.
5 to 15 years:
Your risk of stroke has declined to that of a non-smoker.
10 years:
Your risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of cancer of the mouth, throat and esophagus have now decreased.
13 years:
Your risk of smoking induced tooth loss has declined to that of a person who has never smoked.
15 years:
Your risk of coronary heart disease is now that of a person who has never smoked.
Wednesday, March 17, 2010
Stop Cigarette Smoking
Everything you need to know to stop cigarette smoking.
If you want to stop cigarette smoking, then you need to read this article. Cigarette smoking has been linked to lung cancer, emphysema, chronic cough, pneumonia, bad breath, and just plain bad health. Most people just can't quit smoking without the help of stop smoking or smoking cessation aids. Some people just don't think that they will ever be able to quit smoking for good. However, in this day and age, there are several quit smoking programs that have been successful for lots of ex-smokers, although most experts agree that the best way to quit smoking is just to stop smoking immediately.
Now, this seems obvious to a non-smoker. Non-smokers know that smoking is bad for their health and therefore will refrain from smoking. They find it repulsive and a disgusting, unhealthy habit. But, for a smoker (who really knows all of this), it really is an addiction and a habit that is very hard to quit.
Here are some quit smoking tips:
1. Pick the date and mark it on your calendar.
2. Tell friends and family about your Quit Day.
3. Get rid of all the cigarettes and ashtrays in your home, car, and place of work.
4. Stock up on oral substitutes -- sugarless gum, carrot sticks, hard candy, cinnamon sticks, coffee stirrers, straws, and/or toothpicks.
5. Decide on a plan. Will you use NRT or other medicines? Will you attend a stop-smoking class? If so, sign up now.
6. Practice saying, "No thank you, I don't smoke."
7. Set up a support system. This could be a group class, Nicotine Anonymous, or a friend or family member who has successfully quit and is willing to help you. Ask family and friends who still smoke not to smoke around you or leave cigarettes out where you can see them.
Some other ways to quit smoking:
1. Change your habits
2. Switch to juices or water instead of alcohol or coffee. Take a different route to work. Take a brisk walk instead of a coffee break.
3. Use substitutes you can put in your mouth such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds. Some people chew on a coffee stirrer or a straw.
Activities: Do something to reduce your stress. Exercise or do hobbies that keep your hands busy, such as needlework or woodworking, which can help distract you from the urge to smoke. Take a hot bath, exercise, or read a book.
Deep breathing: When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you'll gain as an ex-smoker.
Delay: If you feel that you are about to light up, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to smoke.
Remember to ride out the desire to smoke. It will go away, but do not fool yourself into thinking you can have just one. Good luck!
If you want to stop cigarette smoking, then you need to read this article. Cigarette smoking has been linked to lung cancer, emphysema, chronic cough, pneumonia, bad breath, and just plain bad health. Most people just can't quit smoking without the help of stop smoking or smoking cessation aids. Some people just don't think that they will ever be able to quit smoking for good. However, in this day and age, there are several quit smoking programs that have been successful for lots of ex-smokers, although most experts agree that the best way to quit smoking is just to stop smoking immediately.
Now, this seems obvious to a non-smoker. Non-smokers know that smoking is bad for their health and therefore will refrain from smoking. They find it repulsive and a disgusting, unhealthy habit. But, for a smoker (who really knows all of this), it really is an addiction and a habit that is very hard to quit.
Here are some quit smoking tips:
1. Pick the date and mark it on your calendar.
2. Tell friends and family about your Quit Day.
3. Get rid of all the cigarettes and ashtrays in your home, car, and place of work.
4. Stock up on oral substitutes -- sugarless gum, carrot sticks, hard candy, cinnamon sticks, coffee stirrers, straws, and/or toothpicks.
5. Decide on a plan. Will you use NRT or other medicines? Will you attend a stop-smoking class? If so, sign up now.
6. Practice saying, "No thank you, I don't smoke."
7. Set up a support system. This could be a group class, Nicotine Anonymous, or a friend or family member who has successfully quit and is willing to help you. Ask family and friends who still smoke not to smoke around you or leave cigarettes out where you can see them.
Some other ways to quit smoking:
1. Change your habits
2. Switch to juices or water instead of alcohol or coffee. Take a different route to work. Take a brisk walk instead of a coffee break.
3. Use substitutes you can put in your mouth such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds. Some people chew on a coffee stirrer or a straw.
Activities: Do something to reduce your stress. Exercise or do hobbies that keep your hands busy, such as needlework or woodworking, which can help distract you from the urge to smoke. Take a hot bath, exercise, or read a book.
Deep breathing: When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you'll gain as an ex-smoker.
Delay: If you feel that you are about to light up, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to smoke.
Remember to ride out the desire to smoke. It will go away, but do not fool yourself into thinking you can have just one. Good luck!
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