FIRST ENTRY --- LONG!!!!!
Yesterday, I gave up smoking cigarettes! Posted at 7:46 AM EST, Saturday, February 21st
A Breath of Fresh Air My Quit Date is: 2/20/2004 2:00:00 PM
Time Smoke-Free: 17 hours, 46 minutes and 35 seconds
Cigarettes NOT smoked: 18
Lifetime Saved: 3 hours
Money Saved: $8.79
I REALLY REALLY want to be a non-smoker. I want to be able to take a deep breath without coughing. I want to be able to run more than 50 yards without getting winded. I want to be able to exercise without my heart hammering in my chest after 5 minutes. I want whiter teeth and fresher breath. I do NOT want to live like an addict anymore. I do NOT want to waste another penny on buying cigarettes which I KNOW are harmful to me. I do NOT want to wait any longer to resolve to quit. I want to do it NOW!
Our 81 year old mom has emphysema, my husband has had most of his right lung removed (small cell carcinoma), and three friends have died of lung cancer --- all due to smoking! I'm sick of being hooked, and don't want to end up in the hospital or dead, like so many family and friends have.
I've tried to quit dozens of times in the past. Once I quit for 9 months. Most times I can't get farther than 1 day though! I really wish I had never started in the first place. Same ol' - same ol' story!
I acknowledge that I'm an addict, and my body will need time to detox. I must remember that you don't break habits: you replace one behavior with a new one. When ever the urge to smoke strikes I am going to take a relaxation break, with deep breathing and meditation.
Meditation --- Sit comfortably, with your back erect. It is fine to sit in a chair or on an arrangement of cushions on the floor. If necessary, you can lie down. Close your eyes and take a few deep breaths, feeling the breath as it enters your nostrils and fills your chest and abdomen; then release it. Allow the breath to become natural, without forcing it or controlling it. Let your attention rest on one breath at a time. If your mind wanders, don't be concerned. Notice whatever has captured your attention, then let go of the thought or feeling, and return to the awareness of the breath. In this way, meditation teaches us gentleness and an ability to forgive our mistakes in life and to go on.
I HAVE to remember to set up my environment so that it can no longer support my habit. I need to make it happen this time, once and for all.
"Smoking is a custom loathsome to the eye, hateful to the nose, harmful to the brain, dangerous to the lungs, and in the black, stinking fume thereof, nearest resembles the horrible Stygian smoke of the pit that is bottomless." (James I)
Suggestions ...
Clean house. The car, your clothes, even the furniture. You may not be able to smell the smoke right now, but you will after you quit.
Drink lots of water -- it will help flush the nicotine from your system and reduce the intensity of withdrawal symptoms.
Reduce your caffeine intake by at least half. Cut back some or start mixing in decaf well before you quit. Nicotine makes caffeine metabolize much more quickly in the body. If you consume the same amount of caffeine when you stop smoking, it can lead to caffeine toxicity, nervousness, anxiety, restlessness. All powerful triggers for smoking again.
Get some exercise. Not only will it make controlling your weight easier, but it will also give you more energy and keep your mind off smoking. Walking, running, even bowling are all very helpful.
Want to Quit? Things to consider ...
Most smokers have a love/hate relationship with cigarettes. They love the way that smoking comforts, stimulates and relaxes them. But they're also aware of the health dangers and the social consequences of smoking. You may be torn: does the pleasure of smoking outweigh the problems associated with it? Only you can decide...
The weight or importance that you give to each of the items on your list of reasons for quitting may change over time. If your reasons for quitting are already stronger than your reasons for smoking, you are ready to think about quitting. If your reasons for smoking outweigh your reasons for quitting, keep the list handy - the balance could shift at any time. Consider talking to your doctor. You may also want to find out more about what smoking does to your health, your family, and your finances.
Getting Ready
Quitting smoking can be very difficult, but it's not impossible: millions of Canadians have managed to quit. One of the keys to successful quitting is good preparation - getting yourself ready mentally and physically so that you'll be able to meet the challenge.
Nicotine replacement therapy (the 'patch' and the 'gum')
Two forms of nicotine replacement therapy are licensed as over-the-counter medication in Canada: nicotine chewing gum (for example, Nicorette?, Nicorette Plus?) and the nicotine patch (for example, Nicotrol?, Nicoderm Patch? and Habitrol?).
The patch and gum provide nicotine to help ease withdrawal symptoms and cravings until you've mastered some of the psychological and social aspects of quitting. Seventy to 90% of smokers say that their only reason for not giving up cigarettes is fear of withdrawal symptoms. If this is true for you, you may want to consider using the patch or the gum.
You don't need a prescription for either of them, but they need to be used properly to be effective, so read the instructions carefully or talk to your doctor or pharmacist. Nicotine replacement therapy has been proven to double the chances of quitting, and it's even more successful when used in combination with counseling or support programs.
Quitting Tips
Here are a few tips from former smokers that might help you through today and the weeks to come.
Avoid temptation
Throw away all cigarettes and matches; hide ashtrays and lighters.
Avoid high-risk situations like bars or parties until you are more confident.
Limit your socializing to healthful, outdoor activities or situations where smoking is not allowed until you are more confident.
If you're used to smoking when you drive, take public transportation for a while.
After meals, brush your teeth or go for a walk.
Warn your smoking friends that you may need to avoid them for a while.
Reduce the amount of coffee and alcohol you drink.
Find substitutes
Keep a supply of oral substitutes handy: gum, cinnamon sticks, carrot sticks, hard candy, sunflower seeds, straws, stir sticks, toothpicks.
Carry a water bottle with a pop-up spout (drawing in liquid can be orally satisfying).
Keep your hands busy - try knitting, needlework, whittling, crossword puzzles, gardening, stress balls.
Practice deep breathing.
Develop new habits
Change your daily routine.
Take up a sport or hobby that isn't associated with smoking.
Keep active.
Get lots of rest.
Drink lots of water.
Get your teeth cleaned on your quit day and enjoy how good they look and feel.
Stretch a lot.
Take a brisk walk during your breaks at work.
What to Expect
The quitting process is different for everyone. But knowing what might happen - and for how long - can be a powerful way of preparing yourself.
As soon as you stop smoking, your body begins to heal itself and you experience immediate health benefits. As your body is recovering, you may experience a number of uncomfortable symptoms including:
irritability
anxiety
difficulty concentrating
restlessness
sleeplessness
depression
increased appetite
cravings
Withdrawal symptoms are temporary. They peak within 48 hours, and usually only last about a week. If you have a strong addiction to nicotine, your doctor may recommend that you use a nicotine replacement therapy (the patch or nicotine gum) or smoking cessation pill to help ease the physical withdrawal symptoms.
The craving for cigarettes is most intense during this time and, unlike the other recovery symptoms, can last for months or even years. But it may help to know that cravings last no more than 2 minutes, and they go away on their own.
Most relapses (starting again after stopping) happen in the first week of quitting. If you relapse at any time, don't consider your efforts a failure; you have learned from it. Use your new knowledge and continue on. Adequately preparing yourself to quit, and using some of the methods and strategies others have used will help to improve your chances of success.
Benefits of Quitting
If you have quit very recently and are experiencing withdrawal symptoms, try to visualize all of the good things that are happening to you physically. The day you had your last cigarette, your body began healing itself:
20 minutes after quitting, your blood pressure dropped to your pre-cigarette level; pulse rate drops; body temperature of hands and feet increases.
8 hours after quitting, the carbon monoxide in your blood returned to normal; oxygen level in blood increases to normal.
24 hours after quitting, you lowered your chances of having a heart attack.
At 48 hours after quitting; nerve endings start regrowing; ability to smell and taste is enhanced.
In the months and years to come, your body will continue to recover:
2 weeks to 3 months after quitting, your circulation will improve and your lung function will increase (try taking the stairs now!).
Within 9 months after quitting, you'll experience less coughing, sinus congestion, fatigue and shortness of breath.
1 year after quitting, your risk of coronary heart disease will be about half of what it would have been if you had continued to smoke.
5 years after quitting, your risk of stroke will be substantially reduced: within 5 to 15 years after quitting, it becomes about the same as a nonsmoker's.
10 years after quitting, your risk of dying from lung cancer will be about half of what it would have been if you had continued to smoke. Your risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas will also decrease.
15 years after quitting, your risk of coronary heart disease will be the same as a nonsmoker's.
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My new mantra ... N.O.P.E. - Not One Puff Ever!!!!!
The first few weeks after quitting are the hardest. Some people who give up smoking have withdrawal symptoms. You may become grumpy, hungry, or tired. You may have headaches, feel depressed, or have problems sleeping or concentrating. Some people have no withdrawal symptoms at all. You may be worried about gaining weight if you stop smoking. Many people who stop smoking gain little or no weight. Those who do gain usually add less than 10 pounds. But, even if you add a few pounds, you will be healthier than if you continued smoking.
Reverse the damage of an abusive lifestyle
What if you eat right, get into shape, drop all your bad habits and start treating your body better. Can you repair the damage?
To a surprising degree the answer is YES! Scientists have been accumulating a wealth of data over the last five years and their conclusion is: the body has an amazing ability to heal itself, providing the damage is not too great.
- Doctors believe that as much as 70% of all chronic diseases in the U.S.--from diabetes and high blood pressure and even some cancers--can be warded off with some timely, sensible changes in lifestyle.
- Laboratory measurements show that eating more fruits, vegetables, and fiber changes the blood's sensitivity to insulin within two weeks, helping decrease the risk of diabetes almost immediately.
- Two major studies have shown that the Dietary Approaches to Stopping Hypertension (DASH) diet-- which emphasizes fruits, vegetables, high fiber grains, low-fat dairy and modest portions of lean meat and reduces sodium intake--can lower blood pressure as effectively as taking a prescription anti-hypertension drug.
- Lower blood pressure isn't the only reason to put a little DASH into your life. The fiber in fruits and vegetables can decrease insulin resistance in many diabetics and even lower their need for medication. Fruits and vegetables provide calcium that is bioavailable to the body for reducing osteoporosis. There's the possibility, over the very long term, that it may help diminish the risk of some types of cancer. Dr. Lawrence Appel, a DASH researcher at Johns Hopkins Hospital in Baltimore, MD, says, "It's not a diet for one disease. It is a diet for ALL diseases."
The rest of the article talks about the benefits of quitting smoking, getting fit, watching your weight, drinking less (if at all) and reducing the stress in your life. All of this substantiates the exciting new research that Dr. "Smokey" Santillo, the creator of the Juice Plus+ formulas, has shared with us.
The research shows that although our genes might be "predisposed" to diseases like cancer or heart disease, highly nutritious food actually changes the "genetic expression" of our genes. Every year, almost every cell in our body is replaced, created by the food we ate the year before. The proper food can rebuild every cell in our body to be healthier than it was before!
Add to this an article in McCall's Magazine, March 2001, which says that according to the American Institute for Cancer Research, if the only change you made was eating at least five servings of fruits and vegetables a day, you could lower your odds of getting cancer by 20 percent!
We now know that it is harder to undo the damage to the lungs from smoking than was previously realized. Stopping smoking may eventually restore the lungs to their original bright pink form, (a healthy-looking appearance), but people who have smoked can still get lung cancer 30 years later, suggesting that there is still damage to cells deep within the lungs.
However, your heart and blood vessels are more resilient. Blood vessels and heart muscles respond almost immediately should you stop smoking, even in people over 60. The risk of suddenly dying begins to drop within the first weeks, and five years later is the same as that of someone who has never smoked.
WHAT IF YOU SMOKED CIGARETTES LIKE THE GUY ON DEATH ROW???
What's the fallout? Smoking causes heart disease, cancer and emphysema, and the average smoker will die seven years earlier than the typical non-smoker.
Cigarette smoking damages your lungs and airways by causing air passages to swell and fill with mucus. You may develop a cough that won't go away. If you keep smoking, breathing gradually becomes more difficult. Smoking also increases your risk of lung cancer, chronic lung disease, such as emphysema, and cardiovascular disease. One-third of all smokers who continue smoking will die prematurely because of smoking.
Hopefully, that's why you gave up smoking. Unfortunately, you may have already done irreparable damage to some lung tissue, leaving you with reduced lung capacity. A study published in 2003 indicates that women's lung function improves significantly more than men's after sustained smoking cessation. As soon as you stop smoking, your circulation improves, the carbon monoxide level in your blood declines and breathing becomes easier. Quitting smoking can't undo permanent lung damage. But it may slow further damage to your lungs.
What you can do.
Get tested. If you're often short of breath, ask your doctor for a spirometry, a test measuring lung function. If your lungs are impaired, don't exercise late in the day when air pollution is high. Make sure you get a flu shot every fall, since the flu can hit you harder.
Load up on produce. According to the National Cancer Institute, men who eat the most fruits and vegetables are about half as likely to develop lung cancer as those who eat the least. Aim for five servings a day.
Supplement with anti-oxidants. Studies have linked vitamins A and C with lowered risk against lung cancer.
If you still smoke, stop. If you've been an ex-smoker for 15 years, your risk of lung cancer and heart disease is almost the same as people who have never smoked.
The message is that it is never too late to get healthy and you can reverse at least some of the damage of an abusive lifestyle.
When it comes to smoking, the health advice is clear: Don't do it. But if you're still lighting up, one of the best ways to help protect yourself is by improving your diet. Here's how.
Eat fruits and veggies. "The evidence overwhelmingly shows that people who eat high levels of fruits and vegetables have lower rates of cancer," says Eric Rimm, Sc.D., assistant professor in the Department of Epidemiology at Harvard School of Public Health.
In fact, in a study in Japan, where cigarette consumption per capita is among the highest in the world and the incidence of lung cancer is among the lowest, researchers evaluated the effects of eating raw vegetables, green vegetables (especially lettuce and cabbage) and fruits in 282 smokers. They found that the relative risk of lung cancer was markedly decreased in those who included fruits and raw vegetables in their daily fare.
Experts recommend that for optimum protection, smokers eat seven half-cup servings of fruits and vegetables every day.
Go easy on acids. If you're trying to quit via a nicotine replacement product such as nicotine gum or a nicotine patch, then steer clear of orange juice, grapefruit juice and other acidic beverages, says Thomas M. Cooper, D.D.S., professor of oral health sciences at the University of Kentucky in Lexington and co-author of The Cooper/Clayton Method to Stop Smoking. "By making your urine more acidic, you clear your body of nicotine faster, which is what you don't want if you're trying to minimize withdrawal with a nicotine replacement product," he explains.
E Is Essential for Smokers
When it comes to protecting your body from smoking's nasty side effects, vitamin E, an antioxidant found in sunflower seeds, sweet potatoes and kale, is a top performer.
One of vitamin E's most important functions for smokers is slowing the progression of atherosclerosis, a condition in which the coronary arteries harden from deposits of cholesterol, calcium and scar tissue, gradually restricting blood flow and leading to heart disease. Studies show that before atherosclerosis can occur, LDL cholesterol, the "bad" kind, has to undergo oxidation-related changes that allow it to deposit on artery walls. Vitamin E helps prevent those changes.
"Our data from two separate studies of men and women suggest that both smokers and nonsmokers taking vitamin E supplements reduce their risk of heart disease by 30 to 40 percent," says Eric Rimm, Sc.D., assistant professor in the Department of Epidemiology at Harvard School of Public Health.
Additionally, investigators believe that vitamin E's ability to scavenge free radicals can protect tissues from smoke irritation and discourage the cell mutation that marks cancer and other tobacco-associated chronic diseases.
For optimum effects, experts recommend getting 100 to 200 international units of vitamin E a day. Since you would have to eat between 10 and 20 cups of foods such as chopped kale and diced sweet potatoes to reach that amount, supplements are generally called for.
Vitamin C for Healthy Cells
Smokers must ingest two to three times the daily intake of vitamin C recommended for nonsmokers, or about 180 milligrams, just to maintain comparable levels of ascorbic acid, says Dr. Ames. He has also found that as a group, smokers tend to make their deficiencies worse by not eating enough vitamin C-rich foods.
While studying the vitamin C consumption of 22 smokers and 27 nonsmokers, Dr. Ames and his colleagues found that the smokers consumed less vitamin C than the nonsmokers. In addition, the level of oxidative damage in the sperm was 52 percent higher in the smokers than in the nonsmokers.
The rest of your body, whether you're male or female, needs Vitamin C, too. And because smokers have too little vitamin C in their bodies and need more vitamin C to fight free radical damage, experts suggest that they take much more than nonsmokers: up to 2,000 milligrams a day, if they are older and smoke heavily. Just keep in mind that the Daily Value for vitamin C is only 60 milligrams. Higher amounts are considered safe but may cause diarrhea in some people.
Nutrient Daily Amount
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B-complex supplement containing . . .
Biotin 300 micrograms
Folic acid 400 micrograms
Niacin 20 milligrams
Pantothenic acid 10 milligrams
Riboflavin 1.7 milligrams
thiamin 1.5 milligrams
Vitamin B6 2 milligrams
Vitamin B12 6 micrograms
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Calcium 1,500 milligrams
Vitamin C 180 milligrams
Vitamin E 100- international units
Plus a multivitamin/mineral supplement containing the Daily Values of all essential vitamins and minerals
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MEDICAL ALERT: Some people may experience diarrhea when taking vitamin C in doses that exceed 1,200 milligrams daily.
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Calcium May Help Prevent Bone Loss
Research shows that people, especially women, who smoke accelerate the bone loss that occurs naturally with age, putting them at greater risk for osteoporosis, a condition of brittle, easily fractured bones.
In fact, a study done at the University of Melbourne in Australia looked at 41 pairs of female twins between 27 and 73 years of age in which one of the twins smoked and the other did not. The researchers reported that by the time women reach menopause, those who smoke a pack a day throughout adulthood have an average bone density deficit of 5 to 10 percent compared with those who are smoke-free.
Though the only surefire way to stem this bone deterioration is to snuff your cigarette habit, some doctors recommend stepping up your calcium intake in the meantime to nourish your bones. And while it will help to increase your intake of calcium-filled foods, including low-fat dairy products and certain vegetables such as broccoli, the best way to get the 1,500 milligrams that experts recommend is through supplements.
Better Body Function with B-Complex
Because the B vitamins are essential for maintaining physical and mental fitness and healthy skin, eyes, nerves and tissues--things that are deteriorated by smoking--many experts also recommend taking supplements of the B-complex vitamins.
Especially important, say researchers, is folic acid, a nutrient that is often deficient in smokers and one that your lungs love. Studies have shown that increased folic acid intake can lessen symptoms of bronchitis as well as reduce the number of abnormal or precancerous bronchial cells in smokers. Plus inadequate folic acid intake has been linked to increased susceptibility to cancerous changes in the lungs of smokers.
"Not only does smoking deplete the B vitamins, but smokers' diets often aren't as good as those of nonsmokers, so smokers don't get enough of these nutrients to begin with," says nutritionist James Scala, Ph.D., author of If You Can't/Won't Stop Smoking. Dr. Scala recommends that smokers take a B-complex supplement that contains the Daily Values of all of the B vitamins.
Finish Off with a Multivitamin
"Because smoking depletes the body of all vitamins, smokers absolutely need to take a multivitamin/mineral supplement on top of their specific nutritional supplements," says Dr. Scala.
He also stresses the importance of smokers' adding more fruits and vegetables to their diets. "Smokers generally eat poor diets, which contributes to their nutritional deficiencies," he says.
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How Smoking Affects a Woman's Health
When you smoke, you can become addicted to, or dependent on (not being able to do without), nicotine. Nicotine is as habit-forming as heroin or cocaine. Over time, you may develop problems with your teeth and gums and have staining on your teeth, fingers, fingernails, bad breath, and wrinkling skin. Smoking can cause many health problems in women, some of which are serious and even life threatening. Smoking causes or contributes to:
Lung cancer and other lung diseases, such as emphysema and chronic bronchitis.
Other kinds of cancer, including cancer of the throat, mouth, esophagus (food pipe), pancreas, kidney, bladder, and cervix (opening to the uterus or womb).
Atherosclerosis - clogged and narrowed arteries.
Heart disease - the #1 killer of women in the United States, including heart attacks.
Stroke.
Early menopause - the stopping of menstrual periods.
Osteoporosis - the thinning and weakening of bones.
The good news is that you can quit smoking, no matter how old you are or how long you have smoked. Your health will improve and you will live longer as a result of quitting. Your quality of life will improve and you will help safeguard the health of those you live with (by not exposing them to second-hand smoke).
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Fight the urge to smoke with the four D's: Delay (until the urge passes); Deep breaths; Drink water: and Do something to distract yourself.
A huge benefit of using the nicotine patch regimen is that it breaks the physical smoking pattern, ie, the hand-to-mouth repetition, even as it helps make detox manageable. The fact that you're still putting some nicotine into your body is insignificant when you consider that you're NOT ingesting thousands of poisons/carcinogens; hot, searing tobacco smoke; and that you're actually stopping the physical motions that have accompanied your smoking for years.
By quitting smoking, you have done one of the best things you can to keep you and your loved ones healthy. Your body is already getting healthier and stronger. Keep up the good work! It's important to work on staying smoke-free each and every day. Chances are that some times are easier than others to keep from smoking.
Positive self-talk is an important element of taking good care of yourself today and in the weeks to come. What you say to yourself can have a strong impact on your success. Remind yourself of the important reasons you are quitting and tell yourself:
This is going to be tough, but I will take it one day at a time.
I'm going to focus on being a nonsmoker today.
I am in control of my life, and choose to be smoke-free.
I have stopped the one habit that contributes most to poor health. My heart, lungs, and overall health are improved.
The air at home and in the car is cleaner for my family and friends because I quit smoking.
The money I have saved by not smoking will be used for something fun and positive in my life.
Stress and depression:
When you're stressed out, what's the first thing you do? If you reach for a cigarette, you're not alone. Most smokers say that cigarettes help them cope with stress, and that having too much stress makes it hard to quit. Learning other ways of coping with stress and tension may make quitting easier& or at least make your life seem a little more manageable.
There is also a strong link between depression and smoking. People who suffer from depression are more than 3 times as likely to be dependent on nicotine as people who are not depressed. Smokers who are more depressed have a harder time quitting too. Researchers are not exactly sure why there is such a strong connection between the two& except that some of the same brain chemicals are probably involved.
If you have ever been diagnosed with depression, even if you are not currently depressed, you should consider taking Zyban" when you decide to quit. Zyban is a medicine that helps with symptoms of depression and decreases the urge to smoke for many people.
Gender differences in smoking:
Not surprisingly, research shows that the smoking patterns and quitting experiences of men and women are often quite different. Men are more likely to attempt a cold-turkey quit. Nicotine replacement products, like the patch or gum, do not appear to reduce craving as effectively for women as for men, and withdrawal may be more intense for women. Weight gain is also more of an issue for women. Some interesting studies have shown that husbands may provide less effective support to women who are trying to quit than wives give to husbands.
Concern about weight gain:
Many smokers are concerned about gaining weight. This concern is a common reason why many smokers don't even want to think about quitting. Actual weight gain is also a main reason why many people go back to smoking after they have quit. The reality is that some weight gain while quitting is normal, usually about 5 to 8 pounds. However& you would have to gain at least 75 pounds to in order for it to be as dangerous as smoking. The keys to controlling your weight as an ex-smoker are no different than everyone else's: exercise and healthy, low fat meals which include fruits and vegetables.
The Big Three Health Benefits Of Quitting:
Greatly reduced risk of premature death:
Quitting lowers your risk of dying early by 50% within 5 years of quitting. After 15 years the risk is the same as if you had never smoked.
Reduced risk of lung cancer, emphysema, and bronchitis:
Your risk of lung cancer drops by 30%-50% after 10 years of being smoke-free. The longer you stay quit, the lower the risk. If you've begun to develop emphysema and or chronic bronchitis, quitting will essentially stop the progression of the disease and allow your respiratory system to compensate for damaged tissue.
Reduced risk of coronary heart disease:
The potential for smoking-related heart disease is cut in half one year after quitting. Within 15 years the risk is the same as that of someone who never smoked.
Reasons for Quitting
- Freedom from nicotine urges and cravings
- Fewer colds
- Fewer sore throats
- Fewer stomach problems
- No more thick phlegm
- Improved sense of taste and smell
- Sleeping better
- Not needing as much sleep
- Saving money
- No more "smokers' headaches"
- No more smokers' cough
- Having more energy
- Not having to worry about offending or bothering others with smoke
- No more stains on my fingers
- Being able to walk farther and breathe more easily
- Being able to exercise harder and longer
- Being able to breathe more easily
- Reduced risk of premature death
- Longer and healthier life
- Feeling proud
- Feeling good about myself!
