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Quitting Smoking

This time, quit smoking for good

Quitting isn't easy. The immediate satisfaction from smoking and the adverse side effects of quitting often outweigh the desire to quit and the knowledge about how important it is to quit. While most of us are aware of the long-term effects that smoking will have on health, its addictive elements can override good common sense.

When you decide to quit smoking, it is important to know what you are getting into, the facts about your addiction, and the physical and mental phases you will experience. If you know what to expect, you have a better chance of success.

Addiction to nicotine

Nicotine is one of the most addictive substances know to human kind. It can become an addiction in the same way as the use of alcohol, tranquilizers and other drugs. In its pure form, nicotine is a strong poison. A small dose of it, injected directly into the bloodstream, would kill a person within an hour. Because it is inhaled, it only takes seven to 10 seconds to reach the brain - twice as fast as intravenous drugs and three times faster than alcohol.

Once there, it mimics some of the actions of adrenaline. After a few puffs, the level of nicotine in the blood skyrockets, the heart beats faster and the blood pressure increases. The result is that the smoker feels more alert and may actually think faster.

In addition, nicotine may produce a calming effect by triggering the release of natural opiates called beta-endorphins. Thus, smoking produces two feelings: alertness and calmness.

Since nicotine can't be stored in the body, smokers smoke more to maintain a relatively constant level in the blood and therefore suffer withdrawal symptoms when use of the substance is stopped.

The smoking habit

In order to overcome the habit of smoking, you must recognize those things that you associate with smoking and replace the association with other activities that provide relaxation, pleasure or relief.

It takes motivation and skill to change that habit. Just as you learned to be a smoker, you must also learn to be a non-smoker.

Learn to be a non-smoker

It is hard to quit when everything you do reminds you of cigarettes. Here are some healthy lifestyle choices to try that will make your quitting easier:

Change your habits to make smoking difficult, impossible or unnecessary. Try activities such as walking, jogging, swimming, tennis, biking, skiing or skating (whatever the season allows).
Maintain a clean taste in your mouth by brushing your teeth frequently, using a mouthwash, or chewing a sugar-free candy or mint.
Drink large quantities of water and fruit juices. Try to avoid alcohol, coffee and other beverages that you associate with cigarette smoking.
Keep your mouth busy by having substitutes handy such as carrots, dill pickles, sunflower seeds, apples, celery or sugar-free gum. You could try a toothpick or a straw.
Temporarily avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favourite TV program or having a drink before or after dinner.
Keep your hands busy. Do crossword, puzzles, needlework, woodwork, yardwork or household chores. Substitute having a cigarette in your hand with something else such as a pencil, a paper clip or a marble.
Keep yourself busy with activities that are meaningful, satisfying and important to YOU.
Strike up a conversation with someone instead of striking a match for a cigarette.
Get up from the table after meals and reach for your walking shoes instead of reaching for a cigarette.
Get plenty of rest. Don't let yourself get tired and irritable.
Keep active. Join a team or club, stretch a lot, exercise more, try a new activity.
Spend time in places where smoking is prohibited, such as theatres, department stores, a fitness club, an indoor sporting event (as spectator or player), libraries, museums, churches, etc.
Reward yourself. You deserve to be rewarded for quitting smoking. Try such things as: sleep an extra 30 minutes one morning; buy new clothes; go out to dinner; lunch or a movie; buy that new bike you've been wanting or anything that is rewarding to you (that you can now afford because of the money you're not spending on cigarettes).
Develop a clean, fresh non-smoking environment around yourself, both at work and at home.
Limit your socializing until you're confident of your ability to stay off cigarettes.
Stick to healthy outdoor activities or situations where smoking is prohibited.

A number of individuals and organizations are willing to help you try to kick the habit through the use of courses, self-help materials, and support groups. While there is a charge for some of these programs or materials, remember, they only represent a few days' supply of cigarettes.

Benefits of quitting

Within 8 hours, carbon monoxide level drops in your body and oxygen level in your blood increases to normal.
Within 48 hours, your chances of having a heart attack start to go down and your sense of smell and taste begin to improve.
Within 72 hours, bronchial tubes relax making breathing easier and lung capacity increases.
Within 2 weeks to 3 months, circulation improves and lung functioning increases up to 30%.
Within 6 months, coughing, sinus congestion, tiredness and shortness of breath improve.
Within 1 year, risk of smoking-related heart attack is cut in half.
Within 10 years, risk of dying from lung cancer is cut in half.
Within 15 years, risk of dying from a heart attack is equal to a person who never smoked.

Do it today

If you don't smoke, don't start. And, if you are a smoker, stop.

Consider how serious the damages are to you and those around you.

Millions of North Americans have stopped smoking and you can do it, too! It takes a willingness to make some changes in your lifestyle, some hard work on your part and the support of friends, co-workers and family.