Saturday, May 30, 2009

Quitnet.com Tip of the Week

Quitnet.com is a quit smoking support website. It is free to join and is chock full of support. One of the things that I signed up for was their weekly quit smoking tips email.

Here is this weeks tip:

Booze And Smokes
If you must drink during your early quit, try to avoid getting drunk. Nicotine and alcohol have similar effects on the brain's 'pleasure pathways', but alcohol often lowers inhibitions, and because we usually drink and smoke together, there's a behavioral component to beware of as well. This is where your friends (if they are true friends) can really help out during tough moments. Eventually, you'll be able to adjust to drinking without smoking.

Tuesday, May 26, 2009

Smoking Is Bad For Your Back?

Last fall I started waking up in the morning with lower back pain. At first It thought it was either the way I was sleeping or maybe our mattress. In November I went to the annual Health fair at work and there happened to be a chiropractor there giving free assessments. So I figured I would talk to him about my morning back pain and let him assess my back. I have been seeing him ever since and although I do have occasional pain in the morning, it is not nearly as bad as it was. Each week I see the chiropractor I get a "Topic of the Week" article that talks about different aspects of health and chiropractics. This weeks article is titled "Smoking's Connection to Back Pain." How fitting for someone who is trying to quit smoking! I want to share some highlights of the article with you. But first, I must give credit where credit is due. The article is courtesy of Brican Systems Corporation. The writer and editor of the article is David Coyne. The writer is Dr. Christiane Guenette, DC. Now that that is out of the way, lets get on with the article...

Tobacco smoke contains 4,000 chemicals. Fifty of those chemicals are linked to cancer. Ingredients like nicotine and carbon monoxide constrict the arteries and interfere with blood circulation. This results in oxygen and other nutrients not being properly circulated. The nerves in the spine weaken and wither. Without sufficient oxygen and nutrients, your spine is unable to repair and heal itself.

A long term study from Johns Hopkins University showed a definite link between smoking and developing lumbar spondylosis (a term doctors use to refer to spine degeneration, neck and back pain). Researchers studied 1300 physicians over several decades. They discovered that physicians who had a history of smoking, along with higher cholesterol levels, were more likely to suffer from lumbar spondylosis.

Smoking is also a key component in atherosclerosis - a dangerous condition in which plaque builds up in your arteries. When it hardens, the plaque reduces the amount of space available for your blood to circulate. This can lead to heart attack or stroke. As it relates to low back pain, atherosclerosis disrupts proper blood flow in the abdominal arteries that feed the spine. The spinal discs can become brittle and painful.

As well as lack of nutrients, there's another cause of smoking related back pain: smokers frequently cough. This reaction stresses the back's lumbar discs and over time this can cause pain.

There is also indirect reasons why smokers suffer from back pain. The are often less physically active. And if they sustain a back injury, smokers more sedentary ways often slow recovery. Inadequate exercise can lead to back pain.

Surprisingly, the damage to the spine from smoking is not limited to adults. A Canadian study showed adolescent smokers are more likely to complain of back soreness. The study also revealed "a history of low back pain is predictive of future problems. As such, prevention of disability from back pain in adulthood."

The article then concludes with Tips for quitting smoking. Since I have covered tips to quit smoking in previous posts, I will not repeat myself. I thought it was a good article. Who would have thought that smoking may be responsible for my back pain?

Monday, May 25, 2009

Four Basic Strategies for Quitting

I am a pack rat. I always have been, although I am trying to stop. I have a hard time throwing things out...you never know when you might need something! I was cleaning out my closet yesterday, making some room for some of the baby's things and came across a bag full of literature that I picked up from the annual health fair we had a work last November. I threw out most of it, but found a brochure that is full of good and interesting information for those that are planning on quitting smoking. See, you never know when you might need something. Back in November I was only thinking about quitting and not really serious about it yet. Now that I am seriously quitting smoking, I found that I could use it. And I thought I would share some of the information with all of you. The brochure is titled Smoking Cessation: New Ways To Quit and was written by Harvard Medical School.

The Hazards of Smoking

  • Tobacco is responsible for 1 of every 5 deaths in the United States. That adds up to over 435,000 lives lost each year.
  • The average non-smoker lives about 14 years longer than the average smoker.
  • Smoking is a major cause of chronic illness in over 8.5 million Americans. It is also a major cause of cardiovascular disease, including heart attacks, strokes, and peripheral artery disease.
  • About 20% of all cardiac deaths are caused by smoking.
  • At least 90% of all patients with emphysema owe their lung disease to smoking.
  • Chronic bronchitis and pneumonia are among the other lung diseases are that increased in smokers.
  • Smoking contributes to many other health problems ranging from cataracts, sinusitis, and dental disorders to aging skin, heartburn, osteoporosis, and poor pregnancy outcomes.
  • "Light" and "low tar" cigarettes are no safer than high-test brands. The only truly safe dose of tobacco is zero.

The Benefits of Quitting

  • Within days of quitting, your blood vessels will regain as much of the normal functions that are damaged by smoking.
  • Within weeks of quitting, you'll be able to taste food better and your sense of smell will recover from tobacco's assault.
  • Within months of quitting, symptoms of chronic bronchitis ease up.
  • Within a year, lung function improves.
  • Within 2 to 5 years, the risk of heart attack and stroke is reduced.
  • Within 5 years, the risk of lung cancer begins to drop substantially.
  • Each pack of cigarettes costs the United States $7.18 in medical care and lost productivity.

How to Quit: Four Basic Strategies for Quitting

1. Do it yourself

o Make a list of reasons to quit and another list of people who have kicked the habit. The first list will remind you why quitting is important, and the second will show you that folks who are no stronger or smarter than you have succeeded. Keep your lists handy and refer to them whenever you begin to waver.

o Try to get other smokers in your household or circle of friends to join you in quitting.

o Pick a quitting date and stick to it. Plan to quit on a special day, such as a birthday or the American Cancer Society’s Great American Smokeout event on the third Thursday of each November. Steer clear of stressful periods, and avoid holidays if you are likely to be invited to smoke-filled parties.

o As your quit date approaches, throw out your ashtrays, clean your house, car, and clothes, and clean your teeth. Once you’re away from it, you’ll see that smoking stinks.

o Anticipate withdrawal symptoms such as grumpiness, restlessness, irritability, hunger, headache, anxiety, and drowsiness or insomnia. The discomfort usually peaks 1 to 3 weeks after you quit, and then it gradually diminishes. To get through the rough patches, stock up on low-calorie snacks and sugarless gum or candy to keep your mouth busy. Plan enjoyable diversions to keep your mind busy. Think of ways to keep your hands busy.

o If you feel tense, try meditation, deep breathing, or yoga.

o Begin an exercise program. It will relieve tension, promote good sleep, and help control weight gain. Walking 30 minutes a day can also help.

o Stay away from secondhand smoke. Don’t even think about smoking “just one” — even a single puff will set you back.

o Reward yourself. Put your tobacco money aside and then spend it on a special treat.

o Think positively—you can quit. Take it one day at a time. And if you slip, try, try again—either on your own or with one or more of the other strategies for quitting.

2. Behavioral support

Quitting is your responsibility; it may be hard, but it doesn’t have to be lonely. Many employers, health plans, and hospitals offer individual or group counseling. Your doctor or your local chapter of the American Lung Association or American Cancer Society can refer you to a program in your area. Telephone support can also help; you can try it for yourself by calling the National Smoking Cessation Hotline at 800-QUIT-NOW. Hypnosis is another alternative that has helped some smokers break free.

3. Nicotine-replacement therapy

Nicotine replacement is safe. You’ll get less nicotine than from cigarettes, and you won’t get any of the tar, carbon monoxide, and other damaging substances in tobacco. Plan to start nicotine-replacement therapy on the day you quit smoking. If you are a heavy smoker, you’ll need higher doses. Estimate how much nicotine you need based on an average of 1 to 2 milligrams (mg) of nicotine per cigarette. Start with the full dose, then gradually taper down over several months. Under-dosing is more common than overdosing, but you should not smoke while using nicotine-replacement therapy.

Here is a quick view of the options for nicotine-replacement therapy:

o Nicotine patches are available over the counter.. Place a new patch on clean, unbroken, hairless skin each day; you can leave it in place all day. You can reduce the dose every one to two months as your nicotine addiction resolves. Mild skin irritation is the most common side effect.

o Nicotine gum (Nicorette) is available over the counter. Chew a piece of the gum whenever the smoking urge surges, up to 30 pieces a day. Aim to wean off the gum in about three months if possible. Some people find the taste unpleasant, and some develop hiccups or indigestion.

o Nicotine lozenges (Commit) are available without prescription. A typical schedule calls for one lozenge every one to two hours for six weeks, then every two to four hours for two weeks, and then every four to eight hours for the final two weeks. Side effects may include an unpleasant taste, nausea, indigestion, or mouth tingling.

o Nicotine inhalers (Nicotrol inhaler) are available by prescription. Each cartridge delivers a “puff” of vapor containing 4 mg of nicotine. The average dose is six to 16 cartridges a day for up to 12 weeks, followed by a gradual reduction in dose over the next 12 weeks. Side effects may include mouth or throat irritation and cough.

o Nicotine nasal sprays (Nicotrol NS) are available by prescription. Each spray delivers 0.5 mg of nicotine. Use one spray in each nostril whenever you feel the urge to smoke, up to a maximum of 10 sprays an hour or 80 a day for three months. Side effects may include nasal irritation, sneezing, tearing, and cough.

Remember that nicotine replacement works best when combined with behavioral support, prescription drugs, or both. And smoking cessation always requires a good dose of willpower.

4. Prescription drugs

o Bupropion (Wellbutrin, Zyban) was initially approved to treat depression and was then approved for smoking cessation. It does not contain nicotine and can be used in combination with nicotine-replacement therapy. Start taking bupropion one to two weeks before your quit date. Possible side effects may include dry mouth and insomnia; seizures are very rare.

o Varenicline (Chantix) is the newest drug approved for smoking cessation; although experience is still limited, it also promises to be the most effective. It blocks nicotine receptors in the brain while also partially stimulating these receptors to reduce nicotine withdrawal symptoms. Nausea is common, and bad dreams may occur. Reports of accidents and visual abnormalities are also being investigated by the FDA. More research is needed.

Pretty good information, huh? I know it was a lot to read, but I hope you at least skimmed it. If you would like to read more literature written by the Harvard Medical School, please visit www.patientedu.org and type smoking in the search box towards the top right-hand side of the page.

If you are serious about quitting smoking, you can do it. There are several alternatives to help you quit. The trick is finding out which way will work best for you. Just because you know someone that was able to quit using the nicotine patch does not mean you will be able to do the same. Everyone is different. But the one thing that all ex-smokers share is the will and the desire to quit. If you have the will and the desire, you can quit. Believe in yourself. Don't have doubts. Make up your mind that you will quit, and do it!

Sunday, May 24, 2009

SmokeSmart Works

For those of you who have been following my blog, you know that I have been using SmokeSmart to reduce the amount of nicotine that I put into my body. I started using SmokeSmart during Phase 1, and am continuing to use it now that I am in Phase 2 of my quit smoking plan.

Although I could feel the difference when I added an additional puncture to my cigarettes using SmokeSmart, I never really had proof that that the device actually worked. I guess I thought it was a little psychological. I read the information about SmokeSmart and could feel the difference when smoking a cigarette, but I think deep down I was a little skeptical. The information that I read about SmokeSmart sounded logical, but how could puncturing a filter reduce the nicotine that gets inhaled?

After yesterday, I believe that it SmokeSmart actually works! We went out to register for baby stuff (we are expecting a boy in September), and then to my mom's for a barbeque. I grabbed my cigarettes and a lighter before I left, but somehow forgot to grab SmokeSmart. I realized this when we got to Baby's R Us and wanted to have a cigarette before we spent the next 2 or 3 hours walking around the store putting stuff on our baby registry. I had 2 choices. I could either not smoke at all, or try to just smoke half of the cigarette. I chose the latter. And to be honest, I think that half of a cigarette was more than I needed. I felt satisfied. I think the first drag was a little overwhelming. It was STRONG! So I have proved to myself that SmokeSmart is working for me.

Saturday, May 23, 2009

Quitnet.com Tip of the Week

Quitnet.com is a quit smoking support website. It is free to join and is chock full of support. One of the things that I signed up for was their weekly quit smoking tips email.

Here is this weeks tip:

Find Your Own Path
Your quit-smoking path is yours alone. Each person's recovery is unique to that person. Some things will be easier for you than for others, and some harder. Try not to compare too much; better to focus on what YOU need to do on a day-to-day basis. You don't need to find which path is the 'right' one so much as you need to discover what YOUR path is, and then get on it.

Wednesday, May 20, 2009

Progress Update

Well, I am officially on Phase 2 of my Quit Smoking Plan. This is the phase where I focus on the habitual aspect of my smoking. During Phase 1 I focused on reducing my body's dependence on nicotine. I found Phase 1 relatively simple. Phase 2 seems like it is going to be a little harder. The saying that "bad habits are hard to break" holds true. But aren't all habits hard to break? If you stop and think for a few moments, how many things do you do throughout the course of a day out of habit? If you look up the word habit at dictionary.com, you will find that the first definition is "an acquired behavior pattern regularly followed until it has become almost involuntary". The key word in the definition is 'involuntary'. A habit is something you do unconsciously...without thinking about it.

Smoking is a hard habit to break. I am finding that out now. There are so many times that I find myself going out for a cigarette without even thinking about it. It just kind of comes naturally. The trick to getting through Phase 2 and 'kicking the habit' is going to be to consciously think about my smoking. I think what I need to do first is to slowly work on cutting out 'unnecessary' cigarettes. I know that sounds a little silly...unnecessary cigarettes. Aren't all cigarettes unnecessary? But seriously, there are times I find myself having a cigarette when I really do not need one. These are the first cigarettes that I am going to work on cutting out. Wish me luck!

Friday, May 15, 2009

A Dilemma

I decided to increase the number of perforations from 3 to 4. By doing so, I have entered the last step of Phase 1 of my quit smoking plan. So far I have found transitions to more perforations quite easy. The first day or so after I start using an additional perforation is a little hard, but not bad at all. It just takes some getting used to.

Now that I am on the last step of Phase 1, I will start to slowly work on Phase 2. If you have not read my quit smoking plan, in Phase 2 I focus on the habit of smoking. I will work on training my mind that I do not need cigarettes to get through life. I will start by cutting out cigarettes that I don't need. For example, when I walk across campus, I do not need a cigarette to make it to my destination AND a cigarette to make it back to my office. I have already begun to cut some of these cigarettes out. When I am at work, I no longer carry my cigarettes with me. I leave them on my desk.

So here is my dilemma. I am just now starting Phase 2 of the plan. And I only have 2 packs of cigarettes left. I could just say that after these 2 packs, I am done smoking. But I also think I should spend some time working on Phase 2. If I just stop smoking after these 2 packs, I think I will fail. I think the withdrawal and cravings will be too much for me to handle. I know that even after I complete Phase 2 that there will be some withdrawal, but I don't think it will be as severe.

In order to work on Phase 2, I will need cigarettes. But I am tired of paying the high prices for cigarettes. I also do not want to buy more cigarettes than I will need. I am used to buying cigarettes by the carton. Maybe I should start buying a few packs at a time. I guess I could try that and see what happens. Well, I think I just solved my dilemma. I will just start buying cigarettes by the pack.

Wednesday, May 13, 2009

Quit Smoking and Gain Weight

When people think about quitting smoking, one of their concerns is that they will gain weight. One theory is that when people quit smoking, they need something to help with the oral fixation. This makes sense since smoking is an oral habit. When you take away cigarettes, the smoker needs something in their hands and mouth, and many smokers turn to food. But what if the weight gain was not just because you tend to eat more when you quit smoking? What if there was another reason for the weight gain?

I came across an article on Yahoo News yesterday that I found quite interesting. The article, "Smoking may boost 'fat-depleting' gene", discusses the possibility that a gene that is thought to control weight and break down fat is more active in smokers than in non-smokers. If you are interested in reading the full article, click HERE.

While we are on the subject of gaining weight when you quit smoking I want to share some other information that I found interesting. Did you know that nicotine is an appetite suppressant? Or that heavy smokers can burn up to 200 calories a day by smoking? These are 2 more good reasons why smokers gain weight when they quit.

But please, don't continue to smoke because you are afraid you are going to gain weight if you quit. That is just an excuse. One of the main reasons to quit smoking is for your health. Exercising is also good for your health. You do not need to go to the qym and workout for hours on end. Get out and go for a walk. Be active. Don't sit in front of the TV eating junk food and make yourself miserable because you no longer smoke. Get out and enjoy life. And if you do feel like you need to eat, eat fruits and vegetables.

Tuesday, May 12, 2009

Breaking the Habit

My quit smoking plan has 2 parts. In Part 1, I am working on the addiction to nicotine. This simply involves reducing the amount of nicotine in the cigarettes that I smoke. Part 2 of my quit smoking plan involves working on the habitual part of my smoking. There are times that I find myself lighting up a cigarette, not because I am craving one, but because of habit.

Although I was planning on getting though Part 1 before I start focusing on Part 2, I decided to start Part 2 a little early and start working on the habit. I always have a pack of cigarettes with me. When I am at work, and have to walk across campus, I make sure I have them with me. Here's the problem. When I have to walk to another building across campus, I find myself smoking a cigarette on the way to my destination and another cigarette on my way back to my office. Even if the trip only takes 30 minutes. Kind of stupid, right? So, instead of keeping my cigarettes with me at all times while I am at work, I keep them on my desk. I might have a smoke when I am going from my office to somewhere else, but since I don't have any with me, I can't smoke on the way back. Although it sounds simple, it is another step to becoming smoke free. I will continue to look at other times that I can go somewhere without taking my cigarettes with me.

Little by little, I will eventually be a non-smoker.

Monday, May 11, 2009

A Quick Note on Comments

I do not mind people leaving comments. I encourage it. As long as the comment offers advice, support or encouragement.

But please do not post a comment trying to sell something. While I realize your intentions may be good, I will not publish the comment...even if the comment offers advice or support as part of your sales pitch. This is not a place for free advertising.

Thank you for your consideration.

Sunday, May 10, 2009

Quit Smoking Update

It has been a few days since I have posted anything so I thought I would take some time out of my busier than normal schedule to post an update on my progress. If you have have not yet read my Quit Smoking Plan, I recommend you do so now or the rest of this post will not make any sense.

So far, I am doing pretty good sticking to the plan. I hoping to be through with Phase 1 in a couple of weeks. I am currently only using SmokeSmart, and am using 3 perforations in the filter. I will continue to use the 3 perforation for about another week before I go to 4 perforations. I will then use four perforations for a week or 2 before I start Phase 2 of my plan.

When I first switched to the 3 perforations, I noticed that I was craving a cigarette sooner than normal. Before I started my quick smoking plan, I had myself on a smoking schedule when I was at work. I used to have a cigarette break every 2 hours. I usually did not have to look at a clock. My body just knew when it was time for a cigarette. I was good at keeping that 2 hour schedule during Phase 1 of my quit smoking plan. But when I started using 3 perforations in the filter, I noticed that I started craving cigarettes sooner than 2 hours. I have started craving a cigarette after an hour and 1/2 or an hour and 45 minutes. So far I have been good at holding myself to the 2 hours.

When I take the plunge and start using 4 perforations, I have a feeling it is going to be a tough one. But I have faith that I will make it. To be honest, adding 1 more perforation in the filter takes about 1 or 2 days to get used to. That is how long it takes my body to get used to having a little less nicotine. After I add an additional perforation, I stay there for about 2 weeks before I add another one. The transition has been quite easy so far, but I have a feeling the next one is going to be a little rough. Four perforations is the max. The next step will be the last one before I need to move onto Phase 2.

I finished reading "The Easyway to Stop Smoking" by Allen Carr. A couple of people at QuitNet recommended it so I thought I would pick up a copy of it. I was skeptical at first. I mean, could a book actually get you to quit smoking? After reading the book all the way through, I believe it can. I will be reviewing the book in a future post, so I will not go into details here. I will tell you that the book does not focus on why you should quit smoking...we all know the reasons. The book focuses on the psychology of smoking and why we feel we "need" to smoke and why we feel that we can't quit.

As a side note, a couple of people who have reviewed my quit smoking plan have said that it will not work. What I am doing is called the tapering off method. I am slowly cutting back on my smoking until I no longer smoking. They say the reason this does not work is because it makes each cigarette more important than the last. Some said that decreasing the amount of cigarettes I smoke is just "pure torture". But the question I have for them is what is the difference between the tapering off method and using the patch or the gum? Yeah, you are not smoking, but you are still getting nicotine from another source. I am not sure about the gum, but I know with the patch you start with 1 dose and decrease the dose over the course of a few weeks. So what is the difference? All I can say is that I have made the decision to quit. I will quit my way. I have tried other methods and failed, so why would I waste my money and try them again? My way will work because I am confident and determined that it will work! I believe that the combination of my quit smoking plan and "The Easyway to Stop Smoking" book, I will kick this habit to the curb where it belongs!

Tuesday, May 5, 2009

I Think My Plan is Working!

For those of you who read My Quit Smoking Plan, you know that I am using a device called SmokeSmart as an aid to quit smoking. I did a brief review of this device in an earlier posting. If you want to read my SmokeSmart review, you can do so by clicking HERE. For those of you who do not want to read my review, I will give you a quick run down about what SmokeSmart is. SmokeSmart is a device (for lack of a better term) that punctures small holes in the filter of you cigarette. With each puncture, the amount of nicotine, tar, and carbon monoxide is reduced. So, in esence, by using SmokeSmart, I am slowly weaning my body off of nicotine.

I spent the last couple of weeks smoking my cigarettes with 2 punctures in them. Two punctures is supposed to reduce the nicotine by 28%, the tar by 50%, and carbon monoxide by 58%. Today I decided to take the plunge increase the number of punctures to 3. This third puncture will reduce the nicotine, tar, and carbon monoxide levels even further. The nicotine in my cigarettes should now be reduce by 53%, the tar by 63%, and the carbon monoxide by 71%. I am not sure how accurate those figures are, but I can tell you that there is a significant difference. The first couple of drags, I feel like I am not even smoking a cigarette. When I am finished with the cigarette, I barely feel like I smoked one. I feel like I could light up another one. I don't, of course, because that would defeat the purpose!

The final thing that I noticed by using 3 punctures, is that I feel that I need to smoke more often. I usually have a cigarette every couple of hours while I am at work, but now I feel that I need a cigarette about every hour and a half. As long as I don't cave into the cravings and stick to smoking every 2 hours, my plan will work. And when I eventually get to the 4th and final puncture, I will start working on the 'habit' portion of my plan. I feel confident that this plan will work and I will be victorious in my attempt to quit smoking.

Can A Book Help Me Quit Smoking?

There must be a million and one ways to quit smoking. There is the willpower method, also known as cold turkey. There are nicotine replacement therapies (NRT), such as nicotine gum, nicotine patches, nicotine inhalers, nicotine lozenges, and nicotine nasal sprays. There are prescription drugs and medications like Chantix. You can try hypnosis. You can even try laser therapy. All of these have been used to get people to quit smoking with variable results. But the questions is, can a book get me to kick the habit?

A couple of people at QuitNet recommended a book called "The Easyway to Stop Smoking" by Allen Carr. Really? Read a book and quit smoking? You can't be serious! I was skeptical, but decided to give it a try. One more tool to add to my arsenal. I have almost finished reading the book and I have to admit, it might actually work. I will have to let you know.

If you are interested, here is a little synopsis:

Allen Carr's Easyway™ method centers on removing the psychological need to smoke--while the smoker is still smoking. Following the Easyway™ method:

  • You will not need willpower.
  • You will not gain weight.
  • You will not feel deprived.
  • You will need no gimmicks, shocks or substitutes
  • You will not suffer serious withdrawal pangs.

Carr debunks many of the myths about smoking: smokers enjoy smoking, smokers choose to smoke, smoking is a social habit, smoking relieves boredom and stress, and smoking aids concentration and relaxation. He examines the real reasons people start to smoke and why they continue, and explains why attempts to quit with nicotine substitutes, by simply cutting down, or through pure willpower so often fail. He offers a step-by-step approach to stopping, and reveals how to handle withdrawal symptoms and temptation situations.

Rather than feel deprived and anxious, apply Allen Carr's Easyway™ method and immediately enjoy the freedoms of being a non-smoker.

Monday, May 4, 2009

What Happens When You Quit Smoking

Ever wondered what happens to your body and your health when you quit smoking? The following information is courtesy of the Center for Disease Control and Prevention and was taken from the 2004 Surgeon General's Report.

Within 20 minutes after you smoke that last cigarette, your body begins a series of changes that continue for years.

  • 20 Minutes After Quitting: Your heart rate drops.
  • 12 hours After Quitting: Carbon monoxide level in your blood drops to normal.
  • 2 Weeks to 3 Months After Quitting: Your heart attack risk begins to drop; Your lung function begins to improve.
  • 1 to 9 Months After Quitting: Your coughing and shortness of breath decrease.
  • 1 Year After Quitting: Your added risk of coronary heart disease is half that of a smoker’s.
  • 5 Years After Quitting: Your stroke risk is reduced to that of a nonsmoker’s 5-15 years after quitting.
  • 10 Years After Quitting: Your lung cancer death rate is about half that of a smoker’s; Your risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases.
  • 15 Years After Quitting: Your risk of coronary heart disease is back to that of a nonsmoker’s.

Sunday, May 3, 2009

Missed Opportunities

I was thinking this weekend about all of the opportunities that I have had over the years to quit smoking, but did not take advantage of.

When I was 17 years old, my parents had me admitted to a hospital for reasons that I would rather not explain. I will just say that I spent 15 days in the hospital and I was not allowed to smoke. I spent 15 days without a single cigarette. No nicotine, gum, no nicotine patches, nothing. When I finally got out of the hospital, the first thing I wanted to do was smoke, so my mom stopped at a gas station so that I could buy a pack of cigarettes. I was smoke free for more than 2 weeks and I blew it! I guess at the point in my life I was not thinking about quitting smoking. If I was ready to quit smoking at that point in my life, I probably would not have spent the next 16 years smoking. Here is something a little ironic...my parents probably saved my life by having me admitted, but then I spent 16 years slowly killing myself, one cigarette at a time.

A few years ago I had to have my wisdom teeth pulled. For some reason I only had 3, and not 4, wisdom teeth. Maybe that would explain why I made some pretty dumb decisions in my life! Just kidding! But seriously, after the surgery was complete, I was warned by the dental surgeon not to smoke because it could cause complications in the healing process. I was told not to smoke for at least 24 hours after the surgery. I think I waited exactly 24 hours and then had a cigarette. Again, another missed opportunity.

About a year and a half ago, I was having some digestive issues. Whenever I had a meal that was high in fat, I would have severe pain in the middle of my torso...between my chest and my stomach. Sometimes it was so bad that I threw up. After about 3 hours, the pain finally went away. My doctor seemed to think that it was acid reflux and gave me some sample medication to try. It seemed to work until my wife and I had a nice New Year's Eve dinner and I found myself in severe pain. It was so bad this time that I actually thought I was having a heart attack. I had my wife take me to the Emergency Room. An ultrasound showed that I had gallstones. This was actually not a shock to me because I had done some online research on my symptoms and thought that it might be gallstones. I talked with my doctor and he recommended a surgeon. About a week or so later, I had my gallbladder taken out. The procedure was quite simple. The surgeon made 4 small incisions in my abdomen, pulled my gallbladder out, and I was able to go home from the hospital the same day. The recovery time was about 3 days. I spent those 3 days basically laying in bed because it was extremely painful to move. The surgeon had to cut through my abdominal muscles during the surgery so any movement I made that involved my abs hurt like hell. Just trying to get out of bed to go to the bathroom was a real chore. I did not want to move any more than I had to. But somehow I managed to get out of bed and go out for a cigarette every once and a while. And once again, this was another opportunity that I could have said 'no, I don't need a cigarette.'

So, there were 3 times over the past 16 years that were good opportunities for me to quit smoking...or at least tried to quit. There might have been more, but those 3 stand out in my mind. I guess I just wasn't ready. And I think that is the key. You have to want to stop smoking. Nobody can force you to stop smoking, but yourself. Unless you really want to kick the habit, it just won't happen. Well, I think that I have finally reached that point. I want to quit. I need to quit. I will quit. I am determined to rid myself of this addiction!

Friday, May 1, 2009

10 Overlooked Reasons to Quit Smoking

If you are considering quitting smoking, I am sure you have your list of reasons. Maybe you are quitting for your health. Or maybe it is for your families health. Or maybe you want to quit because it is getting too expensive. If you are looking for even more incentive to quit smoking, then keep reading.

I found an interesting article at WebMD that I thought I would share. This is not the entire article, just the a brief overview. If you would like to read the entire article, click HERE.

10 Overlooked Reasons to Quit Smoking
If you need more incentive to quit smoking, here are some reasons that you may not know about.
By Charlene Laino
WebMD Feature

Alzheimer's Disease: Smoking Speeds Up Mental Decline

In the elderly years, the rate of mental decline is up to five times faster in smokers than in nonsmokers, according to a study of 9,200 men and women over age 65.

Lupus: Smoking Raises Risk of Autoimmune Disease
Smoking cigarettes raises the risk of developing lupus -- but quitting cuts that risk, an analysis of nine studies shows.

SIDS: Maternal Smoking Doubles Risk
Smoking increases the risk of sudden infant death syndrome, or SIDS, a European analysis shows.

Colic: Smoking Makes Babies Irritable, Too
Exposure to tobacco smoke may increase babies' risk of colic, according to a review of more than 30 studies on the topic.

An Increased Risk of Impotence
Guys concerned about their performance in the bedroom should stop lighting up, suggests a study that linked smoking to a man's ability to get an erection. The study of nearly 5,000 Chinese men showed that men who smoked more than a pack a day were 60% more likely to suffer erectile dysfunction, compared with men who never smoked cigarettes.

Blindness: Smoking Raises Risk of Age-Related Macular Degeneration
Smokers are four times more likely to become blind because of age-related macular degeneration than those who have never smoked. But quitting can lower that risk, other research shows.

Rheumatoid Arthritis: Genetically Vulnerable Smokers Increase Their Risk Even More
People whose genes make them more susceptible to developing rheumatoid arthritis are even more likely to get the disease if they smoke, say Swedish researchers.

Snoring: Even Living With a Smoker Raises Risk
Smoking - or living with a smoker -- can cause snoring, according to a study of more than 15,000 men and women.

Acid Reflux: Heavy Smoking Linked to Heartburn
People who smoke for more than 20 years are 70% more likely to have acid reflux disease than nonsmokers, researchers reported in the November issue of the journal Gut.

Breast Cancer: Active Smoking Plays Bigger Role Than Thought
Other research out in 2004 shows that active smoking may play a much larger role in increasing breast cancer risk than previously thought.

Again, this is not the entire article. If you would like to read the full article, and I recommend that you do, you can find it at WebMD.

Any thoughts or comments? Please feel free to share.

Creature of Habit

I realized this morning that I am a creature of habit. Phase 2 of my quit smoking plan focuses on the 'habit' portion of my smoking. Here is a good example of how my smoking has become a habit...

This morning I overslept. I was up late working on stuff and finally went to bed at about 3 am. My alarm was set for 6:30 am. That would give me almost an hour to take a shower, get dressed, eat breakfast, and be out the door by 7:20 (or 7:30 at the latest). Well, my alarm went off at 6:30 and I must have hit snooze for almost an hour. I finally got out of bed at 7:24 am. Of course, I was a little stressed since I had to be out the door in 6 minutes. I barely had time to get ready for work. So what do you think I did. I got out of bed and proceeded to go out for a cigarette! It wasn't until I was walking out the door with a cigarette in my hand that I realized that I did not have time for a cigarette. So I put the cigarette down on the table and hurried to get dressed. I told myself that I could smoke it in the car on the way to work. I am trying to get out of the habit of smoking in the car, but I told myself that it would be okay this morning.

Another interesting thing that I noticed. After I put the cigarette down on the table so I could get ready for work, I noticed that I did not feel like I was craving a cigarette. My body was not telling me that I needed a cigarette at that point of time. In my quit smoking plan post, I mentioned that I have to work on 2 things to quit smoking...the addiction and the habit. That is exactly what I meant. That cigarette this morning would have been a habitual cigarette and not a nicotine addiction cigarette. I started to go out for that cigarette out of habit, not because my body needed a 'nicotine fix'.