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 Health improvements begin immediately
Within 20 minutes of smoking cessation your blood pressure and pulse
rate drops to normal and body temperature of hands and feet increase
to normal.
In 48 hours, nerve endings start to regenerate and your ability to
taste and smell are enhanced.
In two weeks to three months circulation improves and lung function
increases up to 30 percent.
After smoking cessation of one year, your risk of coronary artery
disease is half that of a smoker.
Are you ready to quit?
If you answer yes to one of the following questions, you are ready
to begin the quitting process:
- Do I want to quit tobacco for myself?
- Is quitting tobacco a #1 priority for me?
- Do I believe that tobacco use is dangerous to my health?
- Am I committed to trying to quit even though it may be tough
at first?
- Are my family, friends and coworkers willing to help me
quit?
- Besides health reasons, do I have other personal reasons for
quitting?
- Will I be patient with myself if I backslide?
Five ways to success
There are five key areas that are important to successful
smoking cessation.
- Get ready - make a conscious decision to quit smoking.
Review your past efforts and what worked or did not work.
- Get support - talk to family or friends about quitting.
Talk to your doctor about what medical options are out there
to help you. Get individual or group counseling that will
give you more resources for this task.
- Learn new skills and behaviors - change your routine.
- Get medications and use them correctly if you can not
stop cold turkey. Some medications over the counter include:
nicotine patch, lozenge, or gum. Some medications require a
prescription like a nicotine nasal spray/inhaler, Zyban and
Chantix.
- Be prepared for difficult situations - conquer common
triggers. There are certain triggers that associate your
urge to smoke, such as drinking coffee, driving the car,
talking on the telephone, finishing a meal, drinking
alcohol, feeling bored, watching TV, feeling nervous,
stressed or anxious, and being around other people who
smoke.
Replacement behaviors
Relaxation techniques can help. Developing coping skills for
handling your stresses can help prevent feeling out of
control when urges come.
Deep breathing - breathe in slowly and holding it for
a few seconds and breath out slowly.
Creative visualization - close eyes and take slow
deep breaths and imagine yourself in a calm peaceful place.
Progressive muscle relaxation - get in a comfortable
position, tighten muscles in your feet and toes for three
seconds, and release. Repeat using muscles in your calves,
then thighs, working toward your head.
Other ways to relax include listening to music, taking a
bath or shower, journal your thoughts and feelings,
meditate, pray, yoga, or light stretches.
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Exercising can help with smoking cessation. Changes in brain
activity, triggered by physical exercise, may help reduce cigarette
cravings. Studies have shown that short bursts of moderate exercise
can significantly reduce smokers’ nicotine cravings and continue to
decrease cravings as long as 50 minutes afterwards.
How does exercise curb cravings?
Exercise can benefit smoking cessation for several reasons:
Exercise improves your mood - physical activity stimulates
various brain chemicals that may leave you feeling happier and more
relaxed.
Exercise controls weight - weight gain can occur during
efforts to quit smoking. You try to replace food for cigarettes.
When you engage in physical activity, you burn calories. The more
intense and frequent the activity, the more calories you burn.
Become more active during the day by taking the stairs instead of
the elevator or walking 5-10 minutes multiple times each day.
Exercise boosts energy - regular physical activity can
improve your muscle strength and increase your endurance.
Exercise promotes better sleep - your sleeping pattern can be
disrupted when you try to quit tobacco.
Regular physical activity can help you relax - fall asleep
faster and deepen your sleep. Just don’t exercise too close to
bedtime.
Exercise can put a spark back into your sex life - smoking is
a leading cause of impotence in men over the age of 40. And quitting
smoking and exercise can leave you feeling energized and looking
better, which may have a positive effect on your sex life.
Exercise can be fun - exercise gives you a chance to unwind,
enjoy the outdoors, connect with friends, or simply engage in
activities that make you happy, such as taking a dance class, hiking
trails, or join a team sport.
Can you do it?
Quitting is worth it. No matter your age or how long you have used
tobacco products, you will still benefit from quitting.
For information about smoking cessation sessions at Abraham Lincoln
Memorial Hospital, contact Sharon Koester by calling 217-605-5111.
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