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Willpower, Key To Stopping Smoking

February 3rd, 2009    Subscribe To Our Feed

“Just stop”, we’re told. Stop smoking, that is, by just deciding to stop. Wouldn’t it be great if it were that easy? But the fact is that both physiological changes and psychological issues play a role in any stop-smoking program. Even the most determined can rarely just flip a switch and never smoke cigarettes again.

Still, a commitment to do so has to be a part of any program. Only 6% on average will successfully stop smoking their first try. Summoning up the willpower to make that decision permanent is key to succeeding in the long run.

Up your odds by understanding what willpower is and how it functions in a stop smoking program.

In any area of life, we make many small choices. But the big ones are very rarely a matter of snapping the mental fingers and choosing a course of action. It takes more thought and effort than that. Those twin helpers are the link between willpower and achievement of the goal.

Stress is one major factor that starts individuals smoking, and keeps them at it year after year. Some event occurs, it’s evaluated as a negative impact over which we have little control, and we feel stress. The next action is to reach for a cigarette to restore calm.

At several points along that moving train of events it’s possible to interrupt the journey.

Start small. Look for those times when reaching for a cigarette is just a habitual move. You get up in the morning and reach for the first cigarette. Put them out of easy reach and exert willpower to forego the effort of getting them. Delay that cigarette after dinner, first by a few extra minutes then more and more. These small victories will reduce the number of cigarettes per day and strengthen your willpower.

As you gradually gain better control over impulses, your self-confidence grows. You feel in control. That reinforces the feeling that your willpower can be effective, that you can direct events rather than have them direct you.

Now, for the long term plan. Pick a day when you’ll stop smoking. Estimate how many cigarettes you have left so you run out by that date. Just as you would resist buying an item more expensive than you could afford, remind yourself of the high price of smoking - in dollars and health impact.

The first two weeks will be hardest, making the largest demands on your willpower. The cravings are strongest during this period. The chemical changes taking place as your body adjusts to lower levels of dopamine, flushes smoke ingredient-created compounds out of the body and other physical impacts will create the urge to resume.

Help yourself by thinking of the long term consequences. Stimulate your imagination by viewing photos of diseased lungs, remember the time you were short of breath walking up the hill. Assist your willpower in every way you can.

After that, the really hard part starts: sticking to the plan for a lifetime. Willpower isn’t just about choosing an action at the moment, but directing your life toward a better horizon. For more information on quiting smoking have a look at the quit-smoking-expert for useful information.

Why Quit Smoking?

January 25th, 2009    Subscribe To Our Feed

Smoking is pleasurable, up to a point. That, after all, is why so many do it. If there were no gain, the practice would quickly die out. But a lot of meaning is stuffed into that innocent phrase ‘up to a point’. While the short term benefits of smoking cigarettes is real, the harm is equally real - and it’s potentially much more serious and long lasting.

There are several common factors that tend to lead someone to smoke. Stress, peer pressure and other psychological factors are present for virtually everyone. Substituting a toxic chemical for a healthier means of dealing with them is often viewed as simpler. But the long range consequences can be dire.

Official estimates are that 87% of lung cancer cases can be attributed to long-term, heavy smoking. The odds of stroke are 2-4 times higher for smokers than non-smokers. The risks of coronary heart disease are similar. For COPDs (chronic obstructive pulmonary diseases), such as emphysema and chronic bronchitis or asthma, the statistics are equally frightening. About 80-90% of COPD cases are among those who smoke.

The specific scientific facts took a few generations to establish. But there are now thousands of studies that correlate smoking with ill health effects. While the exact causes and links between smoking and stroke or cancer are still not fully known, the correlation is overwhelming.

The relationship, for example, between the increased build up of fatty deposits on the arteries as a result of smoking is well established. The effects on the lungs as tar builds up in the alveoli are plain to see. The hacking, reduced energy and other effects require no scientific study to know.

Several dozen carcinogenic compounds have been identified in cigarette smoke. They range from such familiar terms as tar and benzene to nitrosamines. Carbon monoxide is present in cigarette smoke, where it binds with hemoglobin to deprive the blood stream of needed oxygen.

Quitting isn’t easy. On average, only 6% succeed in stopping smoking permanently the first time they try. But it’s possible to be in that group, and to increase that number by joining it.

As with any long term health decision, it requires willpower. But that mental commitment can be aided by counseling as well as a wide range of products available today. Nicotine gum, patches and inhalers can help. Several non-nicotine alternatives are on the market, too. Anti-depressants like Zyban are an option. A newer prescription drug called Chantix has shown promise.

Dealing with the consequences of stopping smoking are trying. Weight gain is possible. Cravings are almost inevitable, for a while. But the long term benefits of quitting are real, immediate and enormous.

After a few years, the risks of stroke and heart disease return to what they are for non-smokers. The skin regenerates to a normal state. The overall energy level rises and the body and mind are better able to deal with the normal challenges of life.

Quit now and gain those advantages. The alternative is grim. For more information on quiting smoking have a look at the quit-smoking-expert for useful information.

What’s In Cigarette Smoke?

January 8th, 2009    Subscribe To Our Feed

There are thousands of chemical compounds in cigarette smoke, many of them toxic. But simply displaying a long list of intimidating names, and even pointing out which are harmful, isn’t particularly helpful. In medicine, dosage is key.

Many of the compounds in cigarette smoke are found in only trace amounts, in the range of nanograms for one cigarette. A nanogram is one-billionth of a gram. One gram is about 3/100 of an ounce or 1 g = 0.0353 oz. Nevertheless, there are a dozen or so ingredients that are not only potentially toxic, but found in significant quantities.

Tar, for example, is a part of most cigarettes. It is found at different levels, from 10-14 mg per cigarette. Even so-called ‘low tar’ cigarettes typically contain 8-9 mg. Just like the counterpart which coats chimneys, it produces a black substance that lines the lung. That interferes with the action of the alveoli.

The alveoli are tiny sacs in the lungs that allow for oxygen to be transported into the blood stream. Their life-giving action can also be hindered by very low amounts of carbon monoxide (CO).

Carbon monoxide bonds with hemoglobin in the blood, a molecule that plays a significant role in transporting oxygen in the body. CO interferes with that role, rendering the oxygen unavailable. In concentrations as low as 400 parts per million it can cause headaches. It’s present in the average cigarette in the amount of 13.4 mg.

Nicotine, too, is one of the major ingredients. Indeed, it’s one of the primary reasons people continue to smoke cigarettes. Nicotine isn’t itself directly addictive. But it causes the brain to release dopamine, which produces some of the good feelings associated with the habit. Withdrawal symptoms are in part the result of those falling dopamine levels.

Though it varies by brand, approximately 1.2 mg of nicotine is present in each cigarette. The body absorbs less of a compound than is present in cigarette smoke. But up to about 70% of the total is inhaled. Also, most people smoke more than one cigarette per day. So, the total absorbed will be between 20-40 mg per day for the average smoker.

It’s also true that sometimes what sounds like a very tiny amount can do a lot of harm. For example, it may require only a few dozen molecules in the air for a scent to be strong enough to be picked up by a dog’s nose. Many of the systems in the human body are similarly sensitive.

There are several organic compounds present in cigarette smoke in even larger quantities. Today, labeling something organic is often a code-word for healthy. But in science, it simply means that something contains carbon (and usually oxygen and hydrogen, as well, often nitrogen, too). In other words, it contains elements often found in living entities. But not all organic compounds are healthy for all living things, particularly humans.

Benzene, for example, is a type of organic solvent, similar to paint thinner. In fact, a common ingredient of paint thinner, toluene, is also present in cigarette smoke. Benzene concentrations are nearly 50 micro grams and toluene’s nearly 74 micro grams.

These are only a few of the potentially harmful compounds in cigarette smoke. In sufficient concentration, when they build up in the lungs and elsewhere, that ‘potential’ is often converted into ‘actual’. The National Institute of Cancer estimates that about 87% of lung cancer cases are caused by cigarette smoking (30% of all cancers), many of them preventable.

It’s time to re-consider what you’re putting into your body. For more information on quiting smoking have a look at the quit-smoking-expert for useful information.

Smoking and Heart Disease

December 18th, 2008    Subscribe To Our Feed

One of the more serious possible conditions from long-term cigarette smoking is heart disease. That’s a statement we hear often in discussions of smoking. But what does it really mean? What is heart disease, and how does smoking cause it?

In this context, the phrase ‘heart disease’ usually refers to coronary artery disease. That’s a condition in which a major blood vessel that leaves the heart carrying oxygen-rich blood becomes constricted. That increases the odds of a clot or closure that causes a heart attack. That’s why it’s sometimes called ‘having a coronary’.

Long term, heavy smoking greatly increases the odds of that happening for several reasons.

Carbon monoxide is present in cigarette smoke. It binds with hemoglobin, the molecule in red blood cells that helps transport oxygen throughout the body, including the heart. Reducing the oxygen to the heart ups the odds of heart disease.

Nicotine also reduces the amount of oxygen in the blood, while contributing to other conditions that are potentially harmful. It increases blood clotting, which can have a direct effect on the risk of heart attack, as we saw above.

But even more subtle, yet still dangerous, effects are produced by nicotine. One of the most serious, long term, is that it encourages the growth of fatty deposits on the arteries, constricting blood flow and hardening the blood vessel.

One of the ways smoking carries out that damage is by decreasing the amount of HDL (high density lipoprotein), the ‘good’ type of cholesterol. That encourages the growth of those fatty deposits. That condition is called atherosclerosis and it’s a major factor in heart attack risk.

Reducing the diameter of the artery increases blood pressure. That makes it more likely that any weakness present in the artery wall, something termed an aneurysm, will lead to a rupture. That leads to oxygen starvation to the brain, resulting in a stroke. That’s why one so often sees ‘raises the risk of heart disease and stroke’ discussed in the same sentence.

Hardening an artery makes it less able to withstand the normal stresses and strains of its function, as well. Remember, a blood vessel is both similar to a hose and different in important ways.

Like a hose, it carries fluid and can only do so when there are no holes. At the same time, unlike most hoses, it’s ‘on’ all the time. Any stoppage of blood flow, however temporary, causes immediate health problems. Tissues need a continual supply of blood or they die very quickly.

There’s also an overall effect from cigarette smoking that contributes to the risk of heart disease. Smoking causes several physical effects that reduce health. Reduced oxygen, shortness of breath and other effects make exercise more difficult and unpleasant. That, and lifestyle choices often associated with smoking, reduce overall fitness.

That lack of exercise, and the increased weight gain and body fat percentage that tends to accompany it, increases further the chances of heart disease and heart attack. The body is unable to withstand strains that might otherwise be minor. It is less able to withstand the serious biological shock that occurs when a heart attack finally happens. That ups the odds that the attack will be fatal.

Long-term, one-pack-a-day smokers have 2-4 times the chance of developing coronary heart disease than do non-smokers. Quitting today improves your odds immediately. Within 3 months circulation improves. After a year, the odds are half that of a smoker. After 5-15 years, the odds are that of someone who has never smoked. Don’t think it’s too late. Start today on a program to quit smoking. For more information on quiting smoking have a look at the quit-smoking-expert for useful information.

Products To Help You Quit Smoking

December 4th, 2008    Subscribe To Our Feed

There are several different types of products on the market today to help smokers quit. Only about 6% of those who try to stop permanently succeed their first time. Using one or more of the products discussed below can help you be in that group.

One of the most popular products is the nicotine patch. It provides a steady, slow release of nicotine that helps reduce the craving to smoke. The nicotine slowly makes its way into the bloodstream through the skin.

Like any stop smoking aid, it has its pros and cons.

It can be attached discretely, on the upper arm, on the chest or anywhere else between the neck and waist. A patch has to be replaced about once every 24 hours, though some brands tout a longer period. It can cause skin irritation, but moving the location so the same spot isn’t used more than once every two weeks can minimize the chances.

Nicotine gum is another common method that, like patches, is available without a prescription. But it does require chewing in a careful manner. It should be massaged with the teeth in one spot until a peppery taste is sensed. Then it’s held between the cheek and gum until the taste or tingle disappears. The cycle is repeated every half hour until the gum is used up.

Lozenges work in a very similar fashion. Lozenges act quickly and you have some control over the dosage. They come in 2-4 mg dosage tablets and more than one per day can be used, up to about 24 pieces. But, like chewing regular gum, they can fatigue the jaw. Because of the special technique required, they’re less effective if not used properly. They can cause nausea, especially if accidentally swallowed.

Inhalers are preferred by some trying to quit smoking. It’s easy to control the dosage and the physical sensation is similar to smoking. The hand has something to do and the pull from expanding the lungs mimics smoking. But they’re not appropriate for those who have asthma or some other COPD (chronic obstructive pulmonary disease). It’s also very easy to overdose.

Nasal sprays have similar advantages and drawbacks. They supply nicotine very fast to the bloodstream, but they can cause irritation to the sinus and nasal passages.

All of these products share a similar negative, however. They continue to supply nicotine at a time when the smoker is trying to reduce dependency on that drug. Some may find them to be useful transition aids. But there are non-nicotine methods as well.

Some anti-depressants have been found to reduce the desire to smoke. Whether they treat the underlying anxiety and reduce incentive or act on the desire to smoke more directly is an area of active research. Bupropion (brand name: Zyban) is one example. Long term use of anti-depressants have their own possible side effects, however. Consulting a physician is required.

A newer prescription medication called Varenicline (brand name: Chantix) has found a favorable reception among some. It’s not addicting and contains no nicotine. It’s believed to act by blocking the nicotine receptors in the brain that release dopamine. That makes smoking ineffective for the ‘high’ it produces. It comes in pill form and may cause insomnia or nausea. Here again, it’s necessary to have a consultation with a physician.

All these products can help aid a smoker to quit. But each requires a commitment to a long-term goal: stopping permanently. Use anything that helps meet that goal. For more information on quiting smoking have a look at the quit-smoking-expert for useful information.

How to Deal With Cravings when you stop smoking

November 20th, 2008    Subscribe To Our Feed

Stopping smoking often brings on cravings for that foregone cigarette. There’s no one magic method for dealing with withdrawal cravings that works for every individual. Each person employs a different stop-smoking method and each one will react differently as nicotine levels are reduced. But there are a handful of techniques that have proved effective for a wide group.

Cigarette smoking is a habit. As such, when you quit, you want to continue the habit, by definition. For the first two weeks, as the body flushes the chemical products of smoking out of your body, it reacts by trying to return to the status quo. That’s a biological mechanism that works in a number of circumstances.

The technical term is homeostasis. The body tries to maintain a kind of equilibrium. When something changes drastically, it reacts to return things to ‘normal’. Recognizing that it is an in-built mechanism can actually be used to your advantage.

Part of the difficulty of quitting smoking is the anxiety and guilt that often accompany the effort. One feels out of control, uncertain whether we can stick to the decision. That perceived lack of control increases stress, which encourages us to smoke a cigarette to counteract it. That sets up a cycle that’s difficult to break.

That situation is hardest the first couple of weeks as those physical changes take place. Understanding that they are, in fact, beyond one’s control at least, by sheer willpower - but that the commitment is still up to us - can help see you through that difficult period.

During that period, try to minimize any other potential stress-inducing factors. Avoid starting a quit-smoking program when starting a new job. Don’t begin that long-term commitment when a child is about to undergo a serious medical procedure.

Make use of every healthy distraction.

Have small pieces of fresh fruit on hand. When you feel the urge to reach for that cigarette, pop one instead. It helps if the fruit is tangy rather than just sweet or bland. Pineapple and orange work well, but choose your favorite.

When you feel the urge to light up, turn on one of your favorite tunes. A song lasts about the same length of time as a cigarette and, like smoking, you can continue doing what you were while listening. Let the music you love carry you through that period. Pick something elevating. Don’t reinforce negative moods with negative music.

Find small exercises to do with your hands. That may be something as simple as squeezing a tennis ball or using a stress-relieving hand spring. Work up to exercises involving the whole arm, shoulder and back. That helps two ways: it eliminates that harmful cigarette and gets your circulatory system back in shape.

Do something that requires intense concentration, such as trimming a beard, fixing your hair exactly, making a sketch, working a math problem - whatever suits your personality and circumstances. It should be short, but leave little room to think about anything else, including that cigarette you want so much.

Before long, the cravings will decrease to a minimum. They’ll recur from time to time at random over the next few months. Repeat the rituals you used the first couple of weeks, if necessary. Think about the long term good you’re doing for yourself. Before long, it will outweigh the short-term advantages of lighting up.  For more information on quiting smoking have a look at the quit-smoking-expert

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