Smoking ::: A Ghost Killer

No one has to tell you about the health risks of smoking. After all, you’ve been hearing about them for years from loved ones, friends and strangers, or from the media, and even in that warning box on the back of each pack of cigarettes. You know that quitting now is the single best thing you can do for your lungs, for your heart, for your life.

For many, fear of illness, even death, is a primary motivation for quitting. And that’s fine. The key is to find the reasons to quit that mean the most to you. Maybe your motivator is to look better, to feel better, and to have more jingles in your pocket. Consider the many ways that kicking the habit can kick-start your life. You’ll soon have:

Sweeter Breath: Your teeth will be whiter; your breath, fresher. And you’ll be less likely to develop gum disease, tooth decay or tooth loss.

Smoother skin: Going smoke-free is one of the best ways to ward off wrinkles.

Nicer Nails: Who’s yellow? Make those stained fingers and nails a mere bad memory.

A sharper sense of taste: Remember when you could really smell and taste your favorite foods? You’ll be able to, again.

Fresher scents: Your hair, clothes, house and car will smell better.

More time: Who doesn’t need more time? All those minutes once spent on cigarette breaks really do add up. Smokers spend 8 percent of their working hours on smoking rituals, the American Cancer Society estimates. Now you can spend that time getting things done more efficiently, or enjoying yourself.

A fatter wallet: Think of the thousands of dollars you’ll save—$1,600 a year on cigarettes alone for the average smoker, according to the American Cancer Society, plus more from decreased medical bills, insurance premiums and other costs.

A better feeling about yourself: You’ll know that you’re no longer exposing those around you to secondhand smoke, and if you have kids, you can feel really good that you’re setting a positive example.

HOW WOMAN & BABY'S BENEFITS
Need more reasons to quit? Women also reduce their risk for cervical cancer, osteoporosis, menstrual irregularities and early menopause. Thinking of having a baby?

Consider:
Quitting smoking reduces your risk of infertility, and promotes a healthy pregnancy, with a lower risk of miscarriage, premature delivery, infant death and low birth weight. Your newborn’s lung function will be better, too. And the benefits will continue: Children of nonsmokers also have a lower risk of sudden infant death syndrome, asthma, allergies, ear infections, colds and serious respiratory infections.

FEEL BETTER, BE HEALTHIER:
Even the health benefits of quitting smoking go beyond the big picture. Yes, it’s true that the American Cancer Society links smoking to several cancers, including 87 percent of lung cancers. But if these scary facts aren’t your best motivator, focus on the more immediate benefits: breathing easier, coughing less and having more stamina. As you find it easier to breathe, you can also breathe easy knowing that you’re reducing your risk of asthma, emphysema, pneumonia and other lung diseases as well.

Your eyes will benefit, too. Many people are unaware that smoking contributes to eye diseases such as cataracts, macular degeneration and diabetic retinopathy.

But wait, there’s more! Smoking worsens diabetic complications such as nerve damage, and it may contribute to developing diabetes. Smoking is also linked to heartburn, ulcers, liver damage, Crohn’s disease, kidney damage, dementia, depression, anxiety and many other disorders. Trying to prevent such conditions is yet another reason to give up cigarettes.

And your heart will thank you. Quitting smoking is one of the best ways to reduce your risk of arterial disease, heart attack and stroke. It’s also one of the best ways to add years to your life.

Have realistic expectations - quitting isn't easy, but it's not impossible. More than 3 million Americans quit every year.

Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.

While most attention surrounding the smoking addiction focuses on chemical addictions to nicotine, you are in reality "multi-addicted." You are addicted to the feel of the cigarette in your hand and mouth. You are addicted to the actions of lighting your cigarette, moving your cigarette up to your mouth, flicking ashes from the cigarette and holding your cigarette between your fingers. You've also become addicted to the visual appeal of cigarettes: the flame, the smoke, even seeing a dirty ashtray. You’re also addicted to the deep inhalations and exhalations you take as you puff on your cigarettes. All these stimuli serve to meet some physical, psychological or emotional need within you.

Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this manual - to get you through this critical period successfully.

Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people find themselves reaching for a cigarette automatically, because they associate smoking with relaxing. This is the kind of situation that's hard to prepare yourself for until it happens, so it's especially important to recognize it when and if it does happen. Remember that smoking is a habit, but a habit you can break.

Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, don't worry, you're not alone, just DON'T GIVE UP. Try again.

INVOLVING SOMEONE ELSE...
Bet a friend that you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)

Ask your spouse or a friend to quit with you. (This is especially important if you live together.)
Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit. (And let’s face it, if you’re going to slip up, you'll have to hear it from them, and that'll help too)

DIFFERENT WAYS TO QUIT...
Switch brands. Switch to a brand that is not as enjoyable as your regular brand.
Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine. (If you smoke regular, go from regular to lights, then from lights to ultra lights.)
Cut down the number of cigarettes you smoke.

SMOKE ONLY HALF OF EACH CIGRATE
Each day, postpone lighting your first cigarette 1 hour.
Decide you'll smoke only during odd or even hours of the day.
Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
Reach for a glass of juice or some fruit instead of a cigarette for a "pick-me-up." (The healthier you feel, the stronger you are.)
Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.
Don't Smoke "Automatically”!
Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit!
Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
If you light up many times during the day without even thinking about it try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.

MAKE SMOKING INCONVENIENT
Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
Stop carrying cigarettes with you at home and at work. Make them difficult to get to.
If you usually smoke indoors, go outside!

MAKE SMOKING UNPLEASANT
Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects. Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents

BEFORE COMPLETELY QUITTING...
Practice going without cigarettes.
Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.
Tell yourself you won't smoke today, and then don't.
Clean your clothes to rid them of the cigarette smell, which can linger a long time.

THE DAY YOU QUIT...
Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.
Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding, just keep busy.
Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
Buy yourself a gift or do something special to celebrate.

IMMEDIATELY AFTER QUITTING...
Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.

The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches. This is the most important time to stay focused. You don't want to be around smokers if possible.

Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).

Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

Strike up a conversation instead of a match for a cigarette.

If you miss the sensation of having a cigarette in your hand, play with something else, a pencil, a paper clip, a marble.

If you do miss having something in your mouth, Try picking up a bag of lolli pop's at the store.

Try toothpicks or a fake cigarette. You could be amazed how much of your addiction is based on the habit form of hand-to-mouth.

AVOID TEMPTATION
Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.

If you always smoke while driving, get rid of the cigarette lighter and ashtray, bring some juice to sip on, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.

For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair.

Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.

If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there. You’re not going to want to be socializing with a group of people that are going to go outside for a cigarette break.

Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.

FIND NEW HABITS
Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.

Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using mouthwash.

Enjoy the fact that you and/or your home will no-longer smell like smoke.
Stretch often.
Get plenty of rest.
Pay attention to your appearance. Look and feel sharp.
Try to find time for the activities that are the most meaningful, satisfying, and important to you.
When you get the crazies
Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.

EAT SUNFLOWER SEEDS

I have never seen any hard studies on this, but it is believed that sunflower seeds have a similar effect on the nervous system as nicotine. Supposedly, there is a chemical in the brain that triggers your body to act on its need for a cigarette. This enzyme or chemical is in some way relaxed by a substance in sunflower seeds. Many people used these seeds as an aid to help quit. If nothing else, it will help replace the oral craving associated with smoking while keeping your hands busy if you are getting bit fixity.

Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.

Take a shower or bath if possible.
Learn to relax quickly and deeply. Make you limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.

Light incense or a candle instead of a cigarette.

Never allow yourself to think that "one won't hurt" - it will.

ABOUT GAINING WEIGHT
Many people who're considering quitting are very concerned about gaining weight. If you're concerned about gaining weight, keep these points in mind:

Quitting doesn't mean you'll automatically gain weight. When people gain, most of the time it's because they eat more once they've quit.

The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. You'd have to gain a very large amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and if you're concerned about gaining weight, consider the following tips:

Tips to help you avoid weight gain... -Make sure you have a well-balanced diet, with the proper amounts of protein, carbohydrates, and fat.

Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.

Drink a glass of water before your meals.

Weigh yourself weekly.

Chew sugarless gum when you want sweet foods.

Plan menus carefully, and count calories. Don't try to lose weight - just try to maintain your pre-quitting weight.

Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter. -Take time for daily exercise, or join an organized exercise group.