No ifs, ands, or butts: eight ways to take control quit smoking.Puffing of the smoke of tobacco one to another, making filthy smoke and stink thereof, to exhale exhale /ex·hale/ (eks´hal) to breathe out. ex·hale v. 1. To breathe out. 2. To emit a gas, vapor, or odor. athwart a·thwart adv. 1. From side to side; crosswise or transversely. 2. So as to thwart, obstruct, or oppose; perversely. prep. 1. the dishes and infect the air, when very often men that abhor it are at their repast? ... Have you not reason then to be ashamed, and to forbear for·bear 1 v. for·bore , for·borne , for·bear·ing, for·bears v.tr. 1. To refrain from; resist: forbear replying. See Synonyms at refrain1. This filthy novelty.... A custom loathsome to the eye, hateful to the nose, harmful to the brain, dangerous to the lungs. --King James I James I, king of Aragón and count of Barcelona James I (James the Conqueror), 1208–76, king of Aragón and count of Barcelona (1213–76), son and successor of Peter II. , writing in a 1604 essay titled "A Counterblast counterblast Noun an aggressive response to a verbal attack Noun 1. counterblast - a vigorous and unrestrained response; "her tirade provoked a counterblast from her husband" to Tobacco" The citation (at left) from King James I clearly reveals that as far back as the seventeenth century smoking was considered to be an unhealthy and unwise activity. With the passing of time and the advent of modern science, overwhelming scientific evidence verifies the viewpoint of King James I. Smoking is believed to cause one third of all cancer deaths and one fourth of all fatal heart attacks in the United States United States, officially United States of America, republic (2005 est. pop. 295,734,000), 3,539,227 sq mi (9,166,598 sq km), North America. The United States is the world's third largest country in population and the fourth largest country in area. . The American Lung Association The American Lung Association (ALA) is a non-profit organization that "fights lung disease in all its forms, with special emphasis on asthma, tobacco control and environmental health". estimates 350,000 Americans die each year from diseases related to smoking. And that figure is considered conservative by other authorities, who claim the U.S. death toll from diseases related to smoking is closer to 500,000. Incredibly, more than 40,000 careful studies have proved that smoking causes disease and death. As a result of all that type of evidence, experts say that not smoking, or quitting if you smoke cigarettes now, is the number one thing people can do for their health. Here are eight ways to quit smoking. By doing so you will take control of your health and your life. 1. Begin by repeating this sentence: "If I quit now, I will live longer." Here is a simple but important fact: the body has an amazing a·maze v. a·mazed, a·maz·ing, a·maz·es v.tr. 1. To affect with great wonder; astonish. See Synonyms at surprise. 2. Obsolete To bewilder; perplex. v.intr. ability to heal itself. For example, after 15 years off cigarettes, the risk of death for ex-smokers returns to nearly the level of people who have never smoked. Male smokers who quit between the ages of 35 and 39 add an average of five years to their lives. Females who quit add an average of three years. These are averages, but many people extend their lives by many more years when they quit smoking. 2. Do some research. Knowledge is power, and information can lead you to liberation. There are many excellent books available dealing with the dangers of smoking and how to quit. Do your own research and find books that "speak" to you and relate most to your circumstances and personality. Visit a library or bookstore to look over some books. Bring them home. Read them, reflect on them, and then put the information into action. Philosopher Thomas Fuller
Thomas Fuller (1608–August 16, 1661) was an English churchman and historian. observed, "Action is the proper fruit of knowledge." 3. Develop your own personal motivations for quitting. In spite of all the scientific evidence about the dangers of smoking, most people who quit do so for very personal reasons. A man may quit because he witnessed a beloved relative die from smoking-related disease. A woman may quit because she is pregnant and concerned about the health of her unborn child. A recently retired man quit because his energy level is getting lower and lower. "Knowing your own reasons for quitting--and remembering them when times get tough--will be a big help to you in becoming a nonsmoker," says Edwin B. Fisher, Jr., Ph.D., in the American Lung Association 7 Steps to a Smoke-Free Life. Dr. Fisher advises going through a list similar to this one and checking the reasons that would be most important to you: * I will have more control over my life. * I will be healthier. * My heart rate and blood pressure will be lower. * I'll save lots of money. * I'm tired of smoky-smelling breath and clothes. * I'll set a better example for my children. * I'll have more energy. * The chances of fire in my home will decrease. * I'll lessen my chances of death from heart disease, chronic bronchitis chronic bronchitis n. Inflammation of the bronchial mucous membrane, characterized by cough, hypersecretion of mucus, and expectoration of sputum over a long period of time and associated with increased vulnerability to bronchial infection. , emphysema emphysema (ĕmfĭsē`mə), pathological or physiological enlargement or overdistention of the air sacs of the lungs. A major cause of pulmonary insufficiency in chronic cigarette smokers, emphysema is a progressive disease that commonly , and cancer. * Add more reasons you can think of. "Once you have made your list, study it for two minutes a day, every day," he says. "Keep adding to it as new reasons occur to you. Make this an active process, not just a crumpled crum·ple v. crum·pled, crum·pling, crum·ples v.tr. 1. To crush together or press into wrinkles; rumple. 2. To cause to collapse. v.intr. 1. list lost in a drawer.... Continue to collect reasons to quit. When you have an urge to smoke, ask someone for a reason to quit. Every time you hear one, add it to your list." 4. Consult with your doctor and other medical authorities. Make an appointment to let your physician know your plan to quit smoking. Most physicians are eager to support you in quitting smoking and can help you develop a program that meets your unique personal and medical needs. A doctor can guide you through the various nicotine replacement products currently available, such as nicotine patches, nicotine gum nicotine gum Nicotine polacrilex A masticant that slowly releases nicotine, ameliorating the effects of tobacco withdrawal and the intensity of relapse factors–eg, weight gain , nicotine nasal spray nicotine nasal spray Nicotrol NS Pharmacologic class: Cholinergic Therapeutic class: Smoking deterrent Pregnancy risk category C (gum), D (inhalation, nasal, transdermal) , and nicotine inhalers. Some are available over the counter, while others require a prescription.5. Drop a bad habit bad habit Unhealthy habit Clinical medicine A patterned behavior regarded as detrimental to physical or mental health, which is often linked to a lack of self-control. Cf Good habit. , but pick up a good one--exercise! Fortify for·ti·fy v. for·ti·fied, for·ti·fy·ing, for·ti·fies v.tr. To make strong, as: a. To strengthen and secure (a position) with fortifications. b. To reinforce by adding material. your decision to quit smoking by taking up a regular exercise program. Many studies show there is a clear link between exercise and the cessation of smoking. In one study researchers tracked the progress of 281 women enrolled in a smoking cessation smoking cessation Public health Temporary or permanent halting of habitual cigarette smoking; withdrawal therapies–eg, hypnosis, psychotherapy, group counseling, exposing smokers to Pts with terminal lung CA and nicotine chewing gum are often ineffective. program. All the women attended the same behavioral smoking cessation sessions. However, half who were chosen randomly also engaged in three vigorous exercise vigorous exercise A form of exercise that is intense enough to cause sweating and/or heavy breathing/ and/or ↑ heart rate to near maximum; VE is formally defined as that which requires > 6 METs; there is a graded inverse relationship between total physical workouts per week while the other women attended health lectures. The results were impressive. At the end of the twelfth week twice as many exercisers were smoke-free as nonexercisers. Additionally, the women in the exercise group had gained less weight. Researchers in smoking cessation believe exercise significantly aids efforts to stop smoking by: * Building confidence and boosting motivation. * Reducing nicotine cravings, especially in the early weeks. * Cutting down stress while promoting relaxation. * Improving moods which, in turn, reduce depressive feelings. * Assisting in weight management, a concern for many who quit smoking. 6. Focus on the positive. Rather than thinking about how much you miss having a cigarette, remind yourself how great it is that you have made the commitment and have stopped smoking. Focus on how much better food tastes, how good it is not to wake up each morning coughing, how your breath no longer smells like smoke, how much healthier you are becoming day by day, how much better your complexion appears, that your teeth are whiter and your eyes brighter. 7. Don't hesitate to pay for help. Counselors and therapists offer ongoing classes specifically designed to help people stop smoking. These classes are usually highly effective, but a fee is charged to attend. Don't be like some people who hesitate to pay for help to quit smoking. The modest fees charged will yield large and lifetime benefits. "You may not want to pay for a stop-smoking program, but if you're a typical smoker, you're going to pay somebody," Patricia Allison points out in her book Hooked but Not Helpless. "Right now you're paying the cigarette companies anywhere from $60 to $100 a month. And what about the throat lozenges, special toothpaste, sinus medication, and nasal sprays? What about the extra cleaning bills and higher insurance rates? ... That's what smoking is costing you now. Eventually, you'll be paying hospitals and surgeons. Doesn't it make sense to invest a modest sum now to save yourself thousands of dollars in the future? Money spent to stop smoking is an investment--one of the best you will ever make." 8. Make plans to deal with the stress of nonsmoking non·smok·ing adj. 1. Not engaging in the smoking of tobacco: nonsmoking passengers. 2. Designated or reserved for nonsmokers: the nonsmoking section of a restaurant. . Beating an addiction is not an easy task. Be prepared to deal with the stresses connected to smoking cessation by making some advance preparation. The American Heart Association American Heart Association (AHA), n.pr a national voluntary health agency that has the goal of increasing public and medical awareness of cardiovascular diseases and stroke, and thereby reducing the number of associated deaths and disabilities. (AHA) offers these tips for handling the stress of nonsmoking: "Don't talk yourself into smoking again. When you find yourself coming up with a reason to have 'just one,' stop yourself. Think of what triggered you and come up with a different way to handle it. For example, if you feel nervous and think you need a cigarette, realize that you could take a walk to calm down instead. Be prepared for times when you'll get the urge. If you smoke when drinking, cut clown on alcohol so you don't weaken your promise to yourself." The AHA also suggests changing your habits. Instead of having a cigarette after dinner, go for a walk. Frequent places where there is no smoking allowed. In restaurants, ask to be seated in the no-smoking section. Spend your time with people who don't smoke. Ask others to be supportive. Victor M. Parachin writes on health and family issues from his home in Tulsa, Oklahoma Tulsa is the second-largest city in the state of Oklahoma and 45th-largest in the United States. With an estimated population of 382,872 in 2006,[1] it is the principal municipality of the Tulsa Metropolitan Statistical Area, a region of 897,752 residents projected to . |
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