SMOKING CESSATION
If you are looking to cut back on health care costs, the first thing that needs to go is smoking. Aside from increased health care costs associated with smoking, cigarettes cost anywhere from $5-$10 per pack. Assuming a pack a day habit and we are talking about $35-$70 dollars per week.
Smoking is a dangerous habit that poses significant risks to one’s health. When cigarette smoke is inhaled, harmful chemicals are introduced into our bodies. These chemicals include nicotine, carbon monoxide, tar and numerous other toxic substances. Over time, these substances damage our organs and increase the likelihood of developing serious health conditions.
One of the most well-known dangers of smoking is the increased risk of lung cancer. Smoking is responsible for approximately 85% of all cases of lung cancer, making it the leading cause of this deadly disease. Additionally, smoking is linked to a higher risk of other cancers, such as throat, mouth, esophagus, bladder and kidney cancer.
Furthermore, smoking harms our cardiovascular system. It damages the lining of our blood vessels, causing them to narrow and harden. This leads to an increased risk of heart attacks, strokes, and other cardiovascular diseases. Smoking also raises blood pressure and makes the heart work harder, further straining the cardiovascular system.
To successfully quit smoking, it is essential to find personal motivations that will drive your decision and commitment to a smoke-free life. Take some time to reflect on the reasons why quitting is important to you. These motivations may vary from person to person, but some common ones include:
Improved health. Smoking damage’s nearly every organ in the body. By quitting, you can significantly reduce the risk of developing smoking-related diseases, such as lung cancer, heart disease, chronic obstructive pulmonary disease (COPD) and respiratory infections. You will also experience improvement in your lung capacity and overall energy levels. You have a better chance of seeing your children grow up, and watching your grandchildren grow up.
Saving money. Smoking is an expensive habit that can drain your finances. Calculating how much money you spend on cigarettes each week, month or year can be eye-opening. Quitting smoking will not only improve your health, but also save you a substantial amount of money that can be used for other things you value.
Setting a positive example. If you have loved ones, quitting smoking can have a positive impact on their lives as well. By quitting, you can serve as a role model and show them the importance of making healthy choices. Additionally, by eliminating exposure to secondhand smoke, you protect the health of those around you particularly children and nonsmoking family members.
In conclusion, understanding the dangers of smoking and identifying personal motivation to quit are crucial initial steps on your journey towards a smoke-free life. By acknowledging the harmful effects of smoking and recognizing the positive changes that come with quitting, you are taking the first steps towards a healthier and happier future.
Setting a specific quit date is an important step towards quitting smoking. By setting a date in the near future, you create a sense of commitment and focus. It is essential to choose a date that allows you enough time to mentally prepare and gather the necessary resources. Consider marking the date on your calendar or setting reminders on your phone to stay accountable.
When selecting a quit date, it can be helpful to think about any upcoming events or situations that may either hinder or support your quitting process. For instance, you might want to avoid quitting during a particularly stressful week or when you know you’ll be surrounded by friends who smoke. On the other hand, quitting before a vacation or during a period of reduced stress may provide a supportive environment to start your smoke-free journey.
In preparation for your quit date, make a pact with yourself that you cannot smoke in your house. You need to go outside or to the garage. Then keep your cigarettes in one part of the house, and your lighter in a distant part of the house, making it very inconvenient to smoke. This may help you cut down prior to your quit date.
Quitting smoking is easier with a support system in place. Informing your friends and family about your decision to quit can help build that support network. Explain to them why you want to quit and how important their support is to you. Share your quit date and ask for their understanding and encouragement.
Consider joining a support group or seeking out online communities where you can connect with others who are also trying to quit smoking. Sharing experiences, challenges and success stories can provide valuable insight and motivation throughout your journey.
Nicotine replacement therapy (NRT) is a helpful tool for individuals looking to quit smoking. NRT works by providing a controlled dose of nicotine to your body without the harmful toxins found in cigarettes. It can help reduce withdrawal symptoms and cravings, making it easier to quit gradually.
There are various forms of NRT available, such as nicotine gum, patches, lozenges, inhalers and nasal sprays. These products can be purchased over the counter at most pharmacies. It is important to choose the NRT method that suits your preferences and needs.
Patches and gum are the most popular NRT. The patches usually come in 28 mg, which are usually worn for 4 weeks, 14 mg which are worn for 2 weeks, and 7 mg which are worn for 2 weeks. So, one should remain on the nicotine patches for 8 weeks for the best success rate.
If one smokes one pack per day, I usually recommend one stick of gum for every hour one is awake. After several weeks, gradually reduce one stick per day. Again, stay on the gum for at least 8 weeks for best quit rates. Hopefully, it goes without saying that while on NRT, smoking should be avoided.
Quitting smoking requires not only addressing the physical addiction to nicotine but also changing the behavioral patterns associated with smoking. I would now like to discuss some strategies to help break those habits.
Pay attention to situations, emotions or activities that make you crave a cigarette. Common triggers include stress, boredom, social situations or specific times of the day. By identifying these triggers, you can develop strategies to avoid or cope with them.
Replace the act of smoking with healthier alternatives. For example, when you feel the urge to smoke, try going for a walk, practicing deep breathing exercises, or engaging in a hobby that keeps your hands occupied. Chewing sugarless gum or snacking on carrot sticks can also help satisfy the oral fixation associated with smoking.
If you have established smoking routines, such as smoking after meals, or during breaks, try changing those patterns. For instance, take a short walk after meals or find a new activity to fill your break time. Breaking these associations can help weaken the cravings tied to specific situations.
Smoking often serves as a way to cope with stress. Explore alternative stress management technique, such as exercise, meditation, yoga or talking to a supportive friend or family member. Finding healthier ways to manage stress can reduce the urge to reach for a cigarette.
Make it as inconvenient as possible to smoke. Once your quit day arrives, throw out everything associated with smoking, including cigarettes, ashtrays, lighters. That way, if you do get a severe craving to smoke, it is not as easy as just going to the drawer and taking out a pack of cigarettes and smoking. You would need to get in your car and drive to the store to buy the cigarettes. Studies show that a craving will go away after 5-10 minutes, giving you plenty of time to get over the craving.
There are currently two prescription drugs used in smoking cessation. Bupropion, commonly known as Wellbutrin or Zyban, is an atypical antidepressant that works by altering the levels of certain chemicals in the brain, primarily dopamine and norepinephrine, which are involved in regulating mood and addiction. Bupropion helps to lessen the intensity and frequency of nicotine cravings, making it easier for individuals to resist the urge to smoke. By targeting the brain’s reward system, it reduces the pleasure associated with smoking, thereby helping to break the addictive cycle. It can also help alleviate withdrawal symptoms such as irritability, restlessness, anxiety and difficulty concentrating, making the quitting process more manageable.
Bupropion is often used in combination with other smoking cessation methods, such as nicotine replacement therapy. Combining it with NRT has shown to be more effective than using either treatment alone. This combination approach can provide individuals with additional support and increase their chances of successfully quitting smoking. It is typically taken for several weeks before the quit date and continued for up to 12 weeks after quitting smoking. It helps to reduce the risk of relapse during the critical early stages of quitting and provides support during the adjustment period.
It is important to note that bupropion is a prescription medication and should only be used under the supervision of a healthcare professional. Like any medication it may have potential side effects and is not suitable for everyone. Consulting with your physician will help determine if bupropion is an appropriate option for you.
Chantix is another prescription medication specifically developed to aid in smoking cessation. It works by targeting the nicotine receptors in the brain. It binds to these receptors, preventing nicotine from attaching to them. This action reduces the pleasurable effects of smoking and helps to diminish cravings and withdrawal symptoms.
Chantix is typically used in a structured program that involves gradually reducing smoking over a period of weeks before completely quitting. This approach allows individuals to adjust to decreasing nicotine levels while still receiving support from Chantix. It helps to break the smoking habit gradually and enhances the chances of long-term success.
Chantix is often prescribed in combination with supportive counseling or behavioral interventions. This combination therapy addresses both the physical and psychological aspects of nicotine addiction, providing individuals with comprehensive support throughout their quitting journey. Counseling helps individuals develop strategies, coping mechanisms and relapse prevention techniques to maintain long-term abstinence from smoking.
Studies have shown that Chantix is more effective than placebo or other smoking cessation medications in helping individuals quit smoking. It has demonstrated higher quit rates both in the short term (weeks to months) and long term (up to a year or longer) compared to other interventions.
It is important to note that Chantix may have potential side effects, including nausea, sleep disturbances, vivid dreams mood changes, and rarely more serious neuropsychiatric effects. It is essential to consult with your physician before starting Chantix to assess its suitability based on your medical history, current medications, and individual circumstances.
It is common to experience an increase in appetite after quitting smoking. This can lead to temporary weight gain. Focusing on consumption of a nutritious diet rich in fruits, vegetables, whole grains and lean proteins can help stabilize blood sugar levels, reduce cravings and provide your body with the necessary nutrients to heal. Engaging in physical activity not only helps distract you from cravings but also releases endorphins, which can improve mood and reduce stress. Aim for at least 30 minutes of moderate intensity exercise most days of the week.
Other healthy lifestyle choices that can help aid in managing withdrawal symptoms and supporting your overall well-being during the quitting process include:
Drinking plenty of water to help flush out toxins from your body and alleviate withdrawal symptoms. Aim for 64 ounces. (8 cups) daily.
Establish a regular sleep routine. Practice good sleep hygiene and aim for 7-9 hours of quality sleep nightly because quitting smoking can disrupt your sleep patterns initially.
Stress reduction techniques like deep breathing exercises, meditation, or yoga can help manage anxiety and promote a sense of calm during the quitting process.
There are many other methods in the literature that have all shown some success in smoking cessation, such as hypnotism and acupuncture. Those topics are beyond my scope so I will not be discussing them here.
In conclusion, smoking is a dangerous, expensive habit. Quitting is not easy, but in the long run is very beneficial. There are several aids to help, including nicotine replacement therapy, prescription medication, behavioral therapy, often used in combination, along with adopting a healthier lifestyle and relaxation techniques to help you navigate the challenges of tobacco withdrawal and move closer to a smoke-free life.