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Health

Discussion

January 19, 2007

Smoking– It’s time to quit

By Dr. Melinda Hart



You’ve heard this before – it’s time to quit smoking. It’s a nasty habit that increases the risk for a variety of conditions including several types of cancer, heart disease, high blood pressure, lung and gum disease and ulcers. It causes stained teeth, bad breath and wrinkled skin. Your secondhand smoke can be damaging to family and friends. Although it only costs a few bucks for a pack, it can add up to hundreds of dollars during spent during a year.

There are many reasons to stop smoking, however, this task can be a difficult one. For some, it can take several attempts before kicking the nicotine habit. The good news is that following the Surgeon General’s five keys to quitting can help you give up smoking for good.

Get ready. As you prepare to quit smoking, it’s important to set a quit date and stick to it. Studies show that people who don’t smoke on their designated quit date are 10 times more likely to not be smoking six months later. Change your environment by getting rid of all cigarettes and ashtrays in your home, office and vehicles. Cleaning the smell of smoke from your house and clothes will help delete the reminders of smoking and make it easier to quit. Additionally, don’t allow others to smoke in your home or vehicles. If you have tried to quit smoking in the past, review your previous attempts in order to avoid things that didn’t work and use strategies that were successful. Once you’ve completed the preparation process, make a conscious decision to stop using cigarettes, not even for a puff.

Get support. Studies have shown that you have a better chance of giving up cigarettes if you have support. Inform family, friends and co-workers of your plans to quit smoking, ask for their support and encourage them to avoid smoking around you. Individual, group, telephone and Internet support groups can also help you cope and offer successful quitting strategies. Your physician is another helpful resource who can help you tailor an approach to quitting that best fits your physical needs.

Learn new skills and behaviors. When you quit smoking, find ways to change your routine and avoid your smoking triggers. Identify circumstances in which you are at the greatest risk of smoking and decide how to handle the situation without smoking. For example, eat breakfast in a different place or take a walk during your work break. It’s also critical that you distract yourself from urges to smoke and find ways to reduce stress. Oftentimes, smokers light up out of stress. Reading a book, taking a hot bath or talking to a friend can be great ways to relieve stress without smoking.

Get medication and use it correctly. Medications can help you stop smoking and lessen your urge to smoke. Whether it be a patch, nicotine gum, a nicotine inhaler or prescription medication, talk to your physician about what’s available and how each item should be used.

Be prepared for difficult situations. Most relapses occur within three months of quitting smoking and 75 percent of people who quit will smoke again. Don’t be discouraged if you start smoking again. To avoid a relapse, prepare for these difficult situations:

‰ Other smokers. Being around people who smoke may increase your desire to join in.

‰ Alcohol. Avoid use of alcohol because drinking lowers your chances of success.

‰ Weight gain. Many smokers eat more when they quit smoking, which often leads to weight gain (usually less than 10 pounds). For this reason, it’s important to eat a healthy diet and stay active when you quit smoking.

‰ Bad moods and depression. This can be a smoking trigger, so find other ways to relieve stress and depression. Try to keep busy with activities that are enjoyable and reduce stress.

Although it can be difficult to quit smoking, these steps can help make the process more manageable. Focusing on the benefits of quitting can help as you embark on this journey. Remember, the decision to quit is one of the most important things you can do for yourself and those around you. For questions regarding smoking or how to quit, please call Dr. Melinda Hart at 735-0030.

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