One in every five deaths in the United States is smoking related and over 400,000 die from cigarette smoking. In Canada, over 45,000 people die annually. This is more than the total of HIV, murder, alcohol and drug abuse, and motor vehicle accidental deaths combined. Smoking-related respiratory and cardiovascular diseases take thousands more lives. Yet despite these grim statistics, more than 21 percent of people continue to smoke. And family and friends who breathe your second hand smoke, are at risk of developing smoking-related heart disease and cancer every year as well.
Quitting is difficult. Nicotine is a highly addictive drug which causes changes in the brain, making users want to use it more and more, and it has unpleasant withdrawal symptoms. Nicotine addiction is recognized as one of the hardest to break.
But it can be done. If you are a smoker there are several steps you can take to prepare yourself for a tobacco-free life. First, you must set a quit date and tell family and friends of your intentions. Then prepare for the transition period, when the withdrawal symptoms will be the worst, usually the first week. You might consider some drug store aids, such as nicotine gum, lozenges, nasal spray or the patch to help you through the early days. Start out using the prescribed dosage and then slowly wean yourself off them. Get a new hobby and get out for walks and other healthy activities to keep yourself busy.
Your body begins to repair itself instantly after your last cigarette. Heart rate and blood pressure decrease to normal levels, and the risk of a stroke actually decreases in the first few hours. Within days you will feel less tired, and will be able to be active without shortness of breath. Your food will taste better and your skin will look younger, and your clothes won’t reek of smoke. Be prepared during the first few weeks for feelings of irritability, restlessness and anxiety. These will pass as you get your addiction under control.
Many people fear they will gain weight following smoking cessation. This will not happen if you eat lots of fruit and vegetables, whole grain foods, and drink lots of water. Sucking on hard candies or chewing sugar-free gum will help to alleviate the withdrawal symptoms, and exercise will improve your mood and burn off calories. Some people find brushing their teeth frequently and enjoying the fresh and pleasant taste discourages the urge to smoke.
Above all, remember that you may have to attempt to stop more than once. Many people are successful, only to start again after a few weeks or months. But research has proven that those who continue to try eventually make it.
When you stop smoking, you are giving yourself the gift of life, as after a number of years the risk of death returns to the same as that of people who never smoked. The feeling of satisfaction, the money saved, the increased energy, and the feeling of being in control of your life will all contribute to an overall wellbeing. Promise yourself you will quit smoking today.
Quitting is difficult. Nicotine is a highly addictive drug which causes changes in the brain, making users want to use it more and more, and it has unpleasant withdrawal symptoms. Nicotine addiction is recognized as one of the hardest to break.
But it can be done. If you are a smoker there are several steps you can take to prepare yourself for a tobacco-free life. First, you must set a quit date and tell family and friends of your intentions. Then prepare for the transition period, when the withdrawal symptoms will be the worst, usually the first week. You might consider some drug store aids, such as nicotine gum, lozenges, nasal spray or the patch to help you through the early days. Start out using the prescribed dosage and then slowly wean yourself off them. Get a new hobby and get out for walks and other healthy activities to keep yourself busy.
Your body begins to repair itself instantly after your last cigarette. Heart rate and blood pressure decrease to normal levels, and the risk of a stroke actually decreases in the first few hours. Within days you will feel less tired, and will be able to be active without shortness of breath. Your food will taste better and your skin will look younger, and your clothes won’t reek of smoke. Be prepared during the first few weeks for feelings of irritability, restlessness and anxiety. These will pass as you get your addiction under control.
Many people fear they will gain weight following smoking cessation. This will not happen if you eat lots of fruit and vegetables, whole grain foods, and drink lots of water. Sucking on hard candies or chewing sugar-free gum will help to alleviate the withdrawal symptoms, and exercise will improve your mood and burn off calories. Some people find brushing their teeth frequently and enjoying the fresh and pleasant taste discourages the urge to smoke.
Above all, remember that you may have to attempt to stop more than once. Many people are successful, only to start again after a few weeks or months. But research has proven that those who continue to try eventually make it.
When you stop smoking, you are giving yourself the gift of life, as after a number of years the risk of death returns to the same as that of people who never smoked. The feeling of satisfaction, the money saved, the increased energy, and the feeling of being in control of your life will all contribute to an overall wellbeing. Promise yourself you will quit smoking today.
