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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

Withdrawals with Grace� Six Tips to Staying on the Quit Smoking Game Plan

January 19th, 2008    Subscribe To Our Feed

Making the decision to quit smoking, although a huge step; is only the first step in a long journey. Once you have decided to quit, how do you stay on the straight and narrow? Read on to learn six tips for quitting successfully.
1. Make a list of reasons to quit.
Make a list of reasons why you want to quit. Or, if you still take a bit more convincing, make a list of pros and cons to smoking. If youre like the majority of smoking, the cons of smoking will greatly outweigh the pros.
Do you want to quit because you are concerned about healtheither youre own or that of your loved ones? Maybe you realized that the price of smoking is actually costing you a better car, new clothes, or even a house down payment. Whatever your reasons for quitting, write them down and keep them handy to remind yourself when the going gets rough.
2. Anticipate your cravings and formulate a plan of attack.
Nicotine is an addictive drug. Its only a matter of time before you start getting cravings; depending on how often you smoked, it may only be a matter of minutes!
When you are getting ready to quit, pay attention to when you smoke. Is it on a regular schedule? Do you smoke when you are stressed or tired? Note both the times of day and the situations that cause you to reach for a cigarette and think of ways that you can avoid doing that in the future. If being in bars or social situations makes you want to smoke, you may need to spend more time at home until you get your cravings under control. If you miss the smoke breaks at work, be sure to take a break during the day by walking around your building or finding a quiet place and reading a magazine for about the same length of time you would have been out smoking.
Many people also find that medications can help with nicotine withdrawal. Several medications are approved by the U.S. FDA, and are available either over the counter or as a prescription. Talk to your doctor about what medication, if any, may be right for you.
3. Join support groups.
Your first support group should be your close family and friends. Let them know that you are going to quit, and ask them to encourage you throughout the process. People who are around you every day also need to be patient, since quitting can often make people irritable. Just ask for their support and understanding, and the people you care about will probably be happy to help you become a healthier person.
Even if you have support from family and friends, temptation still abounds. Former smoking buddies may tempt you to smoke, either because they miss you at the smoke breaks or because they feel guilty for not quitting. What many ex-smokers find helpful is support groups made of others that are currently quitting or who have successfully quit. Many such groups are available online as discussion forums such as WhyQuit, the American Lung Associations Freedom from Smoking, and The Quit Smoking Companys message boards. If youd prefer in-person support, visit Nicotine Anonymous or Smart Recovery to learn about groups in your area.
4. Dont let a minor slip-up become a major deterrent.
The fact is most people are not successful the first time they try to quit. Dont be too hard on yourself if you give in to the urge one day and smoke a cigarette. You could use it as an excuse to become a full-time smoker again. Or you could accept that mistakes happen, and try again the next day. Having one or two cigarettes while youre trying to quit doesnt negate all of your good efforts.
If you fall off the bandwagon, pull out your list of reasons to quit and re-motivate yourself. Take the time to think about why you smoked and how you could avoid it in the future. If you dont succeed in quitting the first time and go back to smoking, remember that every day is an opportunity to become a nonsmoker. When you finally succeed in quitting, all those other times will have contributed by giving you practice and reminding you of the benefits of quitting.
5. Make a list of goals.
Now that you have your list of reasons why you want to quit, also make a companion list of goals both smoking and nonsmoking related to motivate yourself. Maybe youve tried to quit before and had a relapse after one month; therefore, making it past one month this time would be a significant accomplishment. If you are quitting in hopes of achieving better physical fitness, your goals might be finishing a 5k race or playing with your child for an hour without getting tired.
Your goals can be anything, as long as looking at them reminds you of why you wanted to quit in the first place, and motivates you to stick with it.
6. Reward yourself for reaching those goals.
Once youve reached a goal on your list, take the time to reward yourself for your hard work. Quitting smoking is a difficult process, and rewarding yourself along the way helps keep you motivated and moving forward. As you reward yourself with a new outfit, a night on the town, or a favorite dessert, think about how far youve come and what a great feeling it will be when you reach the Big Goal: quitting smoking for good.For more information on quiting smoking have a look at the quit-smoking-expert

Smoking and Surgery Don’t Mix � How to Quit for your Health

January 16th, 2008    Subscribe To Our Feed

Are you a smoker who is scheduled to have surgery? No matter what kind of surgery you are having, your health will suffer if you decide to smoke for several weeks before and after your surgery. As difficult as it is, if you are going to have surgery, you should seriously consider quitting for your health.

Smoking and Surgery: What Can Go Wrong

There are a number of complications, risks, and potential infections that can develop as a result of smoking pre- or post-surgery. What exactly can go wrong? Here’s a run-down on the most common and serious complications that can arise as a result of smoking pre- or post-surgery:

* Wound Infection. One of the most common complications that can occur if you smoke is wound infection. Smoking, in effect, steals oxygen from cells that are in the process of healing. Smoking is a risk factor for wound infection in almost any kind of surgery. Researchers have found that smokers continue smoking before surgery are at a much higher risk of developing wounds that do not heal properly.

* Cardiopulmonary complications. Tobacco smoke is very hard on the heart, lungs, and the entire immune system. If you are scheduled for any type of heart surgery, it is imperative that you quit smoking for at least six weeks before your surgery.

* Vasoconstriction. Vasoconstriction refers to the shrinking of the small blood vessels. Many heavy smokers are apt to experience vasoconstriction because smoking steals available oxygen from cells. When this happens, the small blood vessels shrink and the amount of hemoglobin that is needed to move oxygen from one part of the body to another. Smoking also interferes with other chemicals that let the body release enough oxygen to the cells.

* Post-surgery complications are greater for smokers. Scientists at Bispebjerg University Hospital in Denmark found that patients who quit smoking before surgery were significantly less likely to develop complications post-surgery. The researchers found that, on average, patients who quit smoking pre-surgery were kept in the hospital two days less than those who kept smoking before their surgery.

Remember, you should strive to come to surgery with a body that is at its healthiest. The trauma of surgery is hard on your body. Smoking will only make it harder for your body to heal. In some cases, surgeons may even elect not to treat a patient if they are smokers.

Smoking Cessation for Surgery

If you’re a smoker, the best thing you can do for your body prepare for surgery is to quit altogether, or at least reduce dramatically the number of cigarettes you smoke each day. Recent research suggests that smokers stop smoking at least six to eight weeks prior to surgery. Unfortunately, many of the smoking cessation products that would normally be available to smokers are not recommended for those heading into surgery. Nicotine gum and nicotine patches are not advised for surgery patients. The nicotine in the gum acts similarly as cigarette nicotine, interfering with the healing process in much the same manner. Nicotine patches are also dangerous because the flow of nicotine can interfere with the flow of blood.

Many hospitals and clinics offer smoking cessation clinics that help surgery patients stop smoking before their scheduled surgery. Here are a few general guidelines on smoking cessation for surgery.

* Stop immediately. If you are scheduled for upcoming surgery, you don’t have time to wean yourself off cigarettes. Most doctors advise that you stop smoking as soon as you are told about your surgery. For many people, the health scare is enough to throw the cigarettes out!

* Read up on your surgery. Take the time to learn about your surgery. This will help you stay focused on your health, and the importance of keeping your body in good shape for the surgery. While you don’t have to go into detail, become familiar with the procedure.

* Speak to your physician about smoking cessation aids you can use. Many times, surgery patients are unable to use such smoking cessation aids as nicotine gum and the nicotine patch. Find out what options are available for your specific case.

* Quit together. Find someone to quit with you. Making the commitment to quit with someone else will help keep you focused on staying cigarette-free. Also, you should strive to maintain a smoke-free household during your recovery. Some doctor’s recommend that all household smokers quit or dramatically reduce smoking during the patient’s recovery period.For more information on quiting smoking have a look at the quit-smoking-expert

Baby your Baby and Nix the Nicotine

January 9th, 2008    Subscribe To Our Feed

As a smoker, you endanger your health with every cigarette, cigar, or tobacco product you use. But the stakes rise even higher if you are pregnant or thinking about getting pregnant. Learn about how smoking affects: your chances to get pregnant, your babys health during the pregnancy, and your newborns well being up through the first year after birth.
Getting Pregnant
If you currently use oral contraceptives and smoke, you are at a greater risk for cardiovascular diseases and high blood pressure. Female smokers have only 72 percent of a nonsmokers fertility. Likewise, male smokers face a 50 percent higher risk of becoming impotent. Research shows that smoking may decrease ovulatory response and impair the fertilization and implantation of the zygote.
It is also believed that tobacco chemicals may cause the cervical fluid to become toxic to sperm, which greatly increases difficulty in conceiving. It has also been argued that toxic chemicals in cigarettes may cause gene mutations, which could result in birth defects, cancer, miscarriages, and a myriad of other health problems for children of smokers. These gene mutations would affect babies whose fathers are smokersnot just the mothers.
During Pregnancy and Childbirth
During pregnancy, tobacco chemicals are passed from a mother who is a smoker to the fetus through the bloodstream. These chemicals, toxic to both mother and child, present serious risks. Studies have shown that smoking during pregnancy is associated with numerous health problems, including low birth weight, placenta previa, premature delivery, premature membrane rupture, miscarriage, and neonatal death. If a newborn has a mother who smoked during pregnancy, that childs nicotine levels in the bloodstream will be equal to that of the mother. In the first few days after birth, the child of a smoking mother will suffer from withdrawal symptoms.

After Birth
After the baby is born, the babys health continues to be affected by a smoking mother or father. During its first year, a baby with parents who smoke will experience higher risk of pneumonia and bronchitis. Babies of smokers are also at increased risk of frequent, severe asthma attacks.
Children exposed to secondhand smoke (passive smoking) are more susceptible to its ill effects because of their increased breathing rate. Secondhand smoke can cause children to have more colds, respiratory problems, ear aches, and sicknesses requiring a physicians care. Asthma or allergies can be made more severe when children are exposed to secondhand smoke. Eventually, children of smokers are at a greater risk of becoming regular smokers themselves.

How to Quit
Once you have made the decision to quit smoking and ensure a healthier future for yourself and your child, the benefits begin almost immediately. Twenty minutes after your last cigarette, your blood pressure and pulse rate return to normal. Within the first three days, carbon dioxide and nicotine is eliminated from the system, your energy levels increase, and breathing becomes easier. A year after quitting an ex-smokers circulation will be improved, and lung functions increased. Ten years after quitting, the risk of lung cancer is 50% that of a smoker and risk of a heart attack is equal to that of a nonsmoker.
Even knowing all of its benefits, though, is not always enough to make quitting a feasible goal. Smokers who have successfully kicked the habit suggest several ways to cope with the difficult process of breaking a nicotine addiction.
First of all, make a list of reasons why to quit. As someone who is pregnant or thinking of becoming pregnant, the health of your baby will be at the top of your list. This is a great opportunity to stop making excuses and motivate your self to quit in a specific time frame. Other reasons may include your health and well being, financial concerns, or even improved appearance and getting rid of the distinctive smell of tobacco. Whenever you are tempted to start smoking again, take out your list and remind yourself why youd rather quit.
Another tried-and-true technique is to surround your self with support. Tell friends and family about your intention to quit and ask them for encouragement and patience throughout the process. Join support groups formed specifically for people that are quitting smoking. Both online and local groups are available, depending on your preference for in-person contact or 24/7 advice. Many groups such as the American Lung Association or the American Cancer Society will help you find support groups or offer online support. Another good place to look for support is to your health or insurance provider.
If you smoke before, during, or after becoming pregnant, you put both your health and the health of your baby at risk. If you quit smoking, however, the benefits begin only 20 minutes after your first cigarette and continue for years to come. Ensure a healthy start for your baby by quitting smoking today!For more information on quiting smoking have a look at the quit-smoking-expert

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