Smoking:
Quitting for Good
by Antoinette Basso
Most smokers want to be ex-smokers. I myself want to be smoke-free. Of the 46 million smokers in the U.S., 70% say they want to quit. Quitting smoking is one of the most important things you can do for your health and the health of those around you.
There are three different types of smoke; all are harmful to us:
The Smoker: voluntary health risk.
Side Stream Smoke: rises from the end of a burning cigarette--involuntary health risk.
Second Hand Smoke: exhaled by the smoker--passive, involuntary health risk.
Fact
Smoking is a high risk factor for many health problems such as heart disease, stroke, emphysema, and lung cancer. All of these conditions are disabling and can cause death. Smoking is responsible for more than one out of every five deaths in the United States. Men, women, and children who are exposed to cigarette smoke are prone to other health problems as well, and make the following conditions worse:
* Asthma
* Pneumonia
* Coughs/bronchitis
* Croup or laryngitis
* Wheezing, colds, flu, sore throat
* Ear infections
* Eye irritation
Cigarette smoke contains "tar" which is made up of over 4,000 chemicals. A few of the chemicals are: Cyanide (a deadly poison), Formaldehyde (a chemical used to preserve organs), Methanol (wood alcohol found in liquor), Acetylene (fuel used in torches), Ammonia (used in cleaning products), and Acetone (found in fingernail polish remover). It also contains carbon monoxide and nitrogen oxide (poisonous gases).
Then there's the Nicotine, the addicting drug in all cigarettes. Nicotine is the difficult tie to quit smoking. An addictive drug that the Surgeon General has compared to heroin, cocaine, marijuana, and other addicting drugs. A smoker has withdrawal symptoms just as a drug addict does, because the smoker is a drug addict--addicted to nicotine.
Ways to stop
It isn't easy to stop smoking. I have tried every way available to us, and I'm still trying. There is no best way or single method that works for everyone.
Cold turkey: self determination, on your own will power.
Hypnosis sessions: one on one or in a group, uses the power of suggestion, but is costly.
Acupuncture: painful, costly, and takes will power.
Nicotine replacement therapy: gradually cut back nicotine intake.
Nicotine replacement therapy is the only method with a high rate of success and works better than all the rest. All forms of nicotine therapy require a physician. Different methods are:
* Nicorette: nicotine gum requires a 3 to 4 month treatment.
* Transdermal nicotine patches: Three brands in various strengths.
* Other forms of nicotine therapies include nasal sprays and inhalers which are now being tested.
Why should we quit?
Why shouldn't we quit? It is easy to say "it's a bad habit," or "I'm addicted," and "if I quit I'll gain weight." The fear of change, and dealing with the withdrawal symptoms which include irritability, anxiety, and sleep disturbances. Many smokers use cigarettes as a crutch or stress reliever. There are other ways of facing all of these symptoms.
Your health is the most important reason to quit. Within 20 minutes of smoking that last cigarette, the body begins to heal itself. Eight to twelve hours after quitting, coughs disappear, breathing and exercise capacity improve, and vital signs return to normal. Ability to smell and taste is enhanced. Lung function increases up to 30%. Chance of a heart attack decreases.
Tips for quitting
* Choose a method you can stick with.
* Try to figure out why you smoke.
* Don't be discouraged if you fail the first time--try again.
* Exercise instead of reaching for that cigarette.
* Drink plenty of water to help flush the nicotine out of your system.
* Get help and support. Ask an ex-smoker to help you or a physician to counsel you on ways to deal with withdrawal symptoms.
Remember: Quitting smoking or breaking the habit is possible and help is available.
Good Luck! n
Information from the American Lung Association
Antoinette Basso is a lab technician at the Waimanalo Health Center.