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How NOT to Gain Weight after Kicking the Smoking Habit

February 7th, 2008    Subscribe To Our Feed

Are you currently in the process of kicking the smoking habit, but are dreading the idea of gaining a few extra pounds? It is estimated that most smokers will gain five to fifteen pounds after successfully kicking the habit. Why the weight gain, you wonder? There are several reasons most ex-smokers end up a bit heavier after their battle to kick the habit. First, nicotine is a natural appetite suppressant that boosts your metabolism. Second, many heavy smokers can burn up to 200 hundred calories a day. Finally, many people tend to overeat or reward themselves with indulgent foods while kicking the habit, either as a reward or as a substitute. It’s no surprise, then, that so many people gain weight after kicking the smoking habit.

A small gain in weight is a small price to pay for the numerous health benefits that come with quitting smoking. Just remember: you can always lose those few extra pounds. In fact, losing a few pounds may seem like a cinch after the hard work of successfully kicking your smoking habit. But if you are just setting out on kicking the smoking habit, here are eight tips on how not to gain wait as you work on becoming healthy and smoke-free.

1) Stock your fridge and pantry with healthy eats. Rather than taking a negative approach, you should see your decision to kick the habit as a positive change in your life to become more healthy and vibrant. To this end, you should do your best to get rid of the junk food and stock up on healthy foods. Many smokers use food as a reward for not smoking, or as a substitute for smoking. Rewarding yourself is perfectly OK, but you should try to avoid food as a reward. However, surrounding yourself with healthy foods will help you avoid gaining weight, in case you should end up relying on food as you strive to stop smoking.

2) Go for a walk or job whenever a craving strikes. It is recommended that individuals who wish to stop smoking get some form of daily exercise. Exercise helps counter the symptoms of nicotine withdrawal that smokers experience upon quitting. Endorphinsthose famous pleasure chemicalsare released each time you become engaged in an exercise activity. Some form of daily exercise will not only help you feel better and keep you distracted from smoking, but it will also ensure that you don’t experience any significant weight gain.

3) If you don’t have time to incorporate a daily exercise regime into your schedule, try to find hobbies that keep you outside and off the couch. Maybe you can rediscover the freedom and fun of riding a bicycle. Perhaps you enjoy gardening, or note that the yard needs a little work done. For fun, take a dance class, or purchase a videotape you can practice with at home.

4) Avoid drinking alcohol. Not only is alcohol loaded with calories, but also for many people it is often associated with smoking. Drinking alcohol can be difficult without getting the urge to reach for your cigarette case.

5) Practice deep breathing and other relaxation techniques. Whenever you feel the urge to smoke, find a quiet, dark place and sit down for a few moments of deep breathing and visualization. Instead of reaching for the chocolate, chips, or cookies, strive to spend a few moments alone practicing your deep breathing. This will help you overcome the urge to smoke and eat.

6) Treat yourself to non-food reward items. Some individuals treat themselves with decadent dark chocolate, slice of cake, or other rich food items. Give yourself some kind of reward for each day or week that you go without smoking, but strive to reward your self with mostly non-food items. Instead of food, give yourself a long, luxurious bubble bath, a new clothing item, or just the gift of a quiet, stress-free evening watching your favorite TV show or movie.

7) Use smoking cessation products such as nicotine gum or the nicotine patch. These products can not only help you conquer your smoking habit, they can also keep you from overeating. Whenever you feel the urge to substitute your cigarette with a piece of food, pop a piece of nicotine gum instead.For more information on quiting smoking have a look at the quit-smoking-expert

Seven Symptoms to Tough Out when You Quit Smoking

February 6th, 2008    Subscribe To Our Feed

When you quit smoking, you will begin to experience symptoms of nicotine withdrawal shortly after quitting. These nicotine withdrawal symptoms can be very intense, causing many individuals to succumb to the urge to smoke. Smoking cessation can be facilitated much easier if you know what to look out for. Identifying the symptoms of nicotine withdrawal will help you overcome them much easier. Here are seven symptoms to tough out when you quit smoking.

1) Intense cravings to smoke. Perhaps the most irritating symptom of nicotine withdrawal is the intense desire to reach for the lighter. There are several things you can do to resist these intense cravings. First, try to alter your daily routine to avoid boredom and prolonged periods of inactivity. When you are bored, you are more likely to want to smoke. Whenever you feel the desire to smoke, consider the practice of deep breathing, and other relaxation techniques. You should also strive to keep your hands busy. Knit, play checkers, do a jigsaw puzzlekeeping your hands busy will compensate for your smoking habit. Finally, speak to your medical professional about using smoking cessation aids such as gum, the patch, or a nicotine inhaler. These can be valuable tools for toughing out those strong cravings.

2) Fatigue and insomnia. Most smokers experience an overall feeling of sluggishness during the first two weeks after stopping. Before you quit smoking, give yourself permission to take it easy for at least two periods after you quit. Don’t take on any extra assignment at works, and avoid making too many commitments during your time off. Avoid stress, especially at night before going to bed. Take long hot baths, watch only light comedies, and avoid excessive use of caffeine and sugar.

Even though you may be feeling especially sluggish, it’s also important that you get your body moving. Find an outdoor activity that you enjoy, such as biking or gardening. Doing some sort of regular physical activity will help counter your fatigue, and will help keep you distracted from the urge to smoke.

3) Irritability and depression. Many a smoker has been accused of being cranky during the period of nicotine withdrawal. It makes perfect sense that you’re feeling irritable or a bit depressed during this period. Nicotine is a powerful chemical that stimulates the pleasure centers in your brain. When the nicotine suddenly stops, you are bound to feel a little unglued. The best way to counter feelings of irritability and depression is to be prepared for them. Give yourself permission to feel a little upset. Cheer yourself up by watching comedies, reading light fare, and eating healthy foods. Make an effort to treat yourself to fresh flowers, a good meal, music, or whatever you think will cheer you up. Use food as a reward sparingly, since this may lead to unwanted weight gain.

4) Headaches. It is not unusual for smokers to experience mild to severe headaches during the process of quitting. Treat mild headaches by avoiding stress, taking over the counter Ibuprofen or Tylenol, and getting plenty of sleep. If your headaches are persistent and severe, visit your physician

5) Hunger and increased caloric intake. Many smokers experience hunger pangs and an overall increase in appetite. This is not unusual since many smokers are accustomed to using cigarettes as meal replacements. To avoid stressing your body and gaining weight, surround yourself with healthy, whole foods that you can munch on, instead of reaching for the cigarettes. Have veggies chopped and ready to eat in your refrigerator. Buy fresh fruit and drink lots of water. Carry granola bars, apples, and trail mix with you in case hunger should strike outside your home.

6) Difficulty with concentrating. Quitting smoking can create an overall sense of restlessness that makes it difficult to concentrate on the task at hand. Instead of trying to fight through your lack of concentration, take a break. Go for a walk, have a piece of fruit, then return to your work refreshed.

7) Dry mouth and sore gums. As you may imagine, your mouth needs to readjust to not smoking, too. Used to sucking on cigarettes, the mouth may experience dryness or soreness shortly after quitting. Counter these unpleasant effects by keeping your mouth hydrated. Drink plenty of fresh water and avoid overly salty or sweet foods.For more information on quiting smoking have a look at the quit-smoking-expert

Stop Flapping your Wings and Quit Cold Turkey

February 2nd, 2008    Subscribe To Our Feed

Many smokers may think that quitting cold turkey is a more painful process than a gradual withdrawal from nicotine. However, some quitters maintain that quitting cold turkeyan immediate and complete withdrawal from nicotine without the aid of nicotine supplementsis a better way to go because nicotine supplements merely draw out the process and the nicotine addiction.
WhyQuit.com maintains that, as long as nicotine is still in a smokers system, his body will continue to crave its full complement of the drug. Rather, if the smoker practices complete nicotine cessation, his withdrawal period will be shorter (roughly two weeks) and his cravings less intense. A mere 20 minutes after smoking her last cigarette, a smoker will already start to feel the positive effects of quitting. Within 72 hours of complete nicotine cessation, all nicotine and carbon dioxide will be gone from a smokers system, and he will be well on his way to improved health.
However, the first few weeks of nicotine withdrawal will require a smoker to be determined and outwit her addiction. Below is some advice from successful quitters on how to stop making excuses and get started on quitting, cold turkey.
Make a list of reasons and keep it handy. When you first decide to quit, make a list of reasons why you are motivated to quit smokingit could be health concerns, overall fitness, appearance, or anything that you personally consider a good reason to quit. Keep your list handy for consultation whenever you get the urge to light up another cigarette. Both your mind and body will be craving nicotine, and you need to prepare your defenses.
Be aware of your triggers. Smoking is not only a physical addiction to nicotineit also has an element of mental addiction. As youre preparing to quit, pay attention to any events or feelings that may trigger youre craving for a smoke. When you feel stressed out at work or depressed, do you reach for the cigarettes? Consider the situations in which you smoke most often, and brainstorm ways to combat those habits once youve quit.
Some ways that many successful quitters have worked through nicotine cravings include:
* Avoiding smoky environments like bars or clubs,
* Starting new habits like exercise, hobbies, or classes to distract yourself from smoking, and
* Having healthy snacks such as celery and carrots on hand to keep your hands busy.
Form a support group. Without support from your friends and family, quitting smoking will be a much more difficult process. Tell close family members and buddies about your intentions to quit, and ask for their patience and support. Additionally, it is often helpful to get guidance and support from other smokers who are quitting or who have successfully quit.
Many online groups can be found by searching on how to quit smoking. These groups offer discussion boards and sometimes counseling either in-person or over the phone. You can also speak with your healthcare or insurance provider for local groups that offer face-to-face support.
Implement a reward system. Every time you resist the urge to smoke a cigarette, you come one step closer to successfully quitting. Be sure to recognize to yourself and others the progress youve made. Reward yourself on a regular basis with something that you would find motivationalanything from time to read a good book to a weekend trip.
Change your mindset. Because of the difficulty of quitting smoking, many smokers feel defeated before they even start. To quit successfully, you need to make a conscious effort to change your mindset to guarantee a positive outcome. Instead of dwelling on the obstacles, remind yourself of the reasons why you quit, and how your life will improve after you have stopped smoking. Engage in meditation or behavioral therapy to reinforce new, healthier habits and kick the unhealthy nicotine addiction.
Conclusion
Quitting smoking is one of the most difficult challenges that many people will face in their lives. Within one year after quitting, smokers have only a 5-10% success rate. By quitting cold turkey, you decrease your withdrawal time and increase your chances of success. With support and planningand plenty of time and patienceyour smoking days will become a thing of the past.For more information on quiting smoking have a look at the quit-smoking-expert

Spousal Support� How to Help your Significant Other Quit Smoking

January 30th, 2008    Subscribe To Our Feed

Everyone has heard how difficult it is to quit smoking. When smokers try to quit, their family and friends would often like to know how they can help. Although smokers wont quit until they have made the decision for themselves, once the decision has been made, a spouse can provide a great amount of support and encouragement.
* Listen. Whether you are a smoker, ex-smoker, or nonsmoker yourself, the process of quitting is different for every individual. Once your spouse has announced his or her intention to quit, sit down and have a conversation. What are her expectations? What are his greatest fears? Work through the best ways in which you can help your spouse quit successfully.
* Learn. Particularly if you are a nonsmoker, learn about smoking and nicotine addiction. Read up on the physical and mental aspects of quitting smoking, especially those associated with the method your spouse has chosen. It may be helpful to join a support group for the friends and family of smokers who are quitting and learn more about others experiences. The physical effects of nicotine withdrawal are strongest in the first month, but mental cravings will continue for several months. Learn methods to deal with these cravings, so you can help your spouse on a daily basis.
* Be Patient. Feelings of anger, irritation, and depression are par for the course when a person is trying to quit smoking. As a supportive spouse, you need to be aware that some days will be more difficult than others, and keep in mind what your spouse is trying to achieve. If your spouse is taking out these feelings on you, wait until he is in a better mood and approach him for a conversation about how to better handle the situation. Make sure your spouse knows that you are completely supportive of her efforts to quit, but you would like to work with her to find better outlets for her frustration during the process.
* Sympathize. If you are an ex-smoker yourself, you can empathize very closely with what your spouse is going through. If you are a nonsmoker or a smoker who has never tried to quit, you will not be as familiar with the process of withdrawal and recovery from nicotine addiction. When times get rough, take a few moments to put yourself in the place of your spouse, and sympathize with the challenge of quitting. If you are making plans for the two of you, keep your spouses efforts in minddont make reservations at a smoky bar or restaurant that may be tempting. Or if you are a smoker, respect your spouses wishes and keep cigarettes hidden and outside of the home.
* Praise. From day one, praise your spouse loudly and often. The praise may be in the form of a few words of encouragement or a small surprise gift. Whatever form it takes, your praise shows your spouse that you appreciate the hardships shes enduring and will support her until she has successfully quit.
* Be supportive. What, exactly, does this mean? Many of the actions described above fall within this mandate. Being supportive is an overall attitude toward your spouses attempt to quitdo whatever you can to ensure success and help him along the way. If you started the quitting process by listening carefully to your spouses plans and wishes, you will know just what to do to be supportive in your particular situation.
* Dont judge. The majority of smokers who try to quit are unsuccessful on their first try. A year after quitting, only 5-10% of quitters will still be smoke-free. If your spouse has a short relapse or is unsuccessful the first time quitting, dont judge her or blame her. Nicotine addiction is extremely hard to break because of its physical and mental aspects. No matter how the effort to quit turns out, make sure you support your spouse and give him your unconditional love.
Conclusion
Keep in mind throughout the process of quitting that your spouse is making a healthier choice for you both. Even though there will be difficult times, the goal of a smoke-free house and lifestyle is well worth any temporary discomfort. Just be patient and supportive, and you will both be glad of the outcome.For more information on quiting smoking have a look at the quit-smoking-expert

Ten Lifestyle and Cosmetic Benefits to Quitting Smoking

January 28th, 2008    Subscribe To Our Feed

If you’re a smoker, quitting smoking is one of the best things you can do for your health. The health benefits to quitting are well documented. As soon as you quit smoking your body will begin to repair itself. Your blood pressure will decrease, your body’s temperature will increase, the carbon monoxide in your blood will begin drop, you’ll experience a better lung capacity, your sense of smell and taste will improve, and your chance of a heart attack will decrease significantly. These are just some of the health benefits that your body experiences immediately after you quit smoking. What are some of the lifestyle and cosmetic benefits to quitting smoking? Here are ten benefits that will make you want to kick the smoking habit for food.

1) More money in your wallet. With the prices of cigarettes at their highest, and taxes going up all the time, you’ll definitely feel the effect of quitting in your wallet. Think of all the things you’ll be able to purchase with the money you currently spend on cigarettes. Sit down and do the math. How much do you spend on cigarettes each week? How much for a year? Make a list of all the things you could afford to do or buy if you quit smoking now.

2) More energy. Smoking drains a lot of your body’s reserves. Quitting means your body will receive more of the oxygen that nicotine and smoke used to steal away. You’ll feel more energized and less sluggish once you quit. You will feel stronger, and not have to worry about the damage you are doing to your body by smoking. You will be able to work out like you couldn’t before. You can climb a set of stairs again without puffing!

3) Your complexion will improve. Smoking wreaks havoc on your skin, causing signs of premature aging and an all around bad texture. Quitting will help your skin’s elasticity and texture improve significantly. No more yellow skin or wrinkles around your mouth!

4) Your house, car, and clothes will smell good again. Many lifelong smokers olfactory sense is suppressed by cigarettes, so they cannot smell just how bad cigarette smoke really smells. Cigarette smoke clings to fabrics, causing an unpleasant odor. When you quit smoking, you no longer have to worry about the smell of your personal items or environment.

5) Cigarette stains on your teeth will begin to fade. Cigarettes are notorious for yellowing teeth. Once you quit, the stains will begin to fade.

6) Your sense of smell and taste will improve. Cigarette’s suppress your sense of smell and taste. When you quit smoking, food begins to taste better. You will be able to smell the roses again!

7) No more anxiety or guilt. With so many warnings directed at smokers, it’s very easy to develop a sense of anxiety and guilt over being a smoker. When you quit smoking, you no longer have to feel anxious about the damage you are doing to your body. And you no longer feel the guilt for exposing family or friends to second-hand smoke.

8) You don’t have to worry about going to non-smoking venues anymore. With so many anti-smoking measures enacted in cities across the country, it can be easy to feel unwelcome at many restaurants, clubs, and other non-smoking venues. When you quit smoking, you can go anywhere and do anything without having to worry about ducking out to smoke.

9) Your diet will probably improve. One major lifestyle benefit of quitting smoking is that it will probably improve your diet. Most smokers use cigarettes as a substitute for food at one time or another. When you quit smoking, you will no longer wreak havoc on your body by smoking in place of a well-balanced meal. And you will be able to taste your food better than before!

10) Quitting will give you a sense of pride unrivalled by almost anything else you will do for your health. Quitting smoking is like running a marathon successfully. You can take pride that you accomplished perhaps one of the most difficult things you will ever do in you life. You will feel like a champ, and this sense of strength and pride will probably affect all other aspects of your life.For more information on quiting smoking have a look at the quit-smoking-expert

Sex-Ed: Effects of Prolonged Smoking on your Sex Life

January 23rd, 2008    Subscribe To Our Feed

For both men and women, smoking for long periods of time will cause your sex life to be less enjoyable, eventually causing many problems with your sex life and experiences. The chemicals that move through the blood stream eventually moves through ones body when they are smoking. This causes the blood flow and hormones to change. This doesnt change the sex life of your partner for the better, but rather, prevents them from enjoying sex as much as possible. It may also cause problems if you are trying to become pregnant or are already pregnant.

For men, smoking can cause several problems with sex. One of the major problems attributed with smoking is erectile dysfunction, also known as ED. Through smoking, men have more problems with erection or with completing intercourse. This is because of the higher blood pressure that smoking causes. The circulation in a mans blood stream is not moving at a normal pace, but is much higher. Because of this, it causes a narrowing of blood vessels in the pelvic area and reduces the blood flow. By smoking, the chemicals in your blood stream will cause a change in your bodys functioning, eventually causing a change in your sex life.

Women may have the same problems with sexual factors if they are smoking. Smoking causes the hormones in the blood stream to function at a much lower level than normal. Because of the uneven flow of hormones and cardiovascular functioning, women will have a slower ovulatory response time when having sex.

Another problem that may occur when a woman smokes in relation to her sex life is through the use of oral contraceptives or other methods of birth control. If you are taking some type of contraceptive and also smoke, it will cause problems related to cardiovascular diseases. This is because the hormones from the contraceptives cause a change in womens blood pressure. This will react not only to the womans body, but will also react to the extra chemicals that are in a womans body from the smoking. This includes things such as blood clots, heart attacks and strokes. This is then also increased through the smoking, causing a high risk for disease among women.

If you are trying to become pregnant, smoking has shown to cause prevention for women to conceive, as well as cause problems with infertility. The first reason for this is because of the slower response time from the woman. Another reason why it is harder for a woman to become pregnant is because of the chemicals that are found in cigarettes. This changes the cervical fluid in a womans body, causing it to become toxic. If a man smokes, the chances of a woman becoming pregnant also remain low. The same toxic chemicals can move into a mans sperm, causing gene mutations, miscarriage, birth defects, cancer, or other problems from a child. It may also prevent the woman from becoming pregnant.

If a woman is pregnant and smokes, there are several risks that she is taking. Cigarettes are filled with several chemicals that are bad for the health of the child. The chemicals in this tobacco are passed from the mother to the fetus. Smoking can cause premature birth, miscarriage, and other problems with the unborn child. Nicotine levels in a born child are often high when they are born, causing withdrawal symptoms to occur for a period of time after they are born. This may cause sickness from the newborn baby to occur more than expected.

While smoking is often attributed with a better sex life, in reality, it can become detrimental to your sex life in many ways. This is something that can be seen through the changes that occur from smoking in both men and women. Hormone changes and shifts in blood flow are two of the major changes that happen when smoking. If you are trying to become pregnant, or are already pregnant, smoking can cause severe problems to your unborn child.

By stopping your smoking habit, you will allow a normalized pace of your blood circulation. This will allow a more fulfilling experience for both you and your partner. Quitting your smoking habit will also allow better chances for pregnancy or for your child.For more information on quiting smoking have a look at the quit-smoking-expert

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