TERMINATION OF SMOKING
Nicotine
Nicotine is a highly addictive – as cocaine. Over time, the body becomes both physically and psychologically dependent on nicotine. Studies have shown that smokers need to win these two vices to be able to stop smoking permanently.
Nicotine is rapidly absorbed through the lungs and affect many parts of the body including the heart and blood vessels, and brain. Nicotine produces pleasant feelings that make the smoker want to smoke more. Over time, the smoker needs to maintain constant level of nicotine, which forces you to smoke a number of cigarettes.
Nicotine withdrawal
When smokers try to reduce the number of cigarettes smoked or quit smoking, the lack of nicotine leads to withdrawal symptoms.
The withdrawal produces physical and mental effects. Physically the body responds to the lack of nicotine. Psychologically, the smoker is challenged to give up a habit, which requires a major change in behavior. Both should be evaluated so that the termination process to work.
Withdrawal symptoms may include the following:
Dizziness (which can last 1-2 days)
Depression
Sense of frustration and anger.
Irritability
sleep disturbances, including difficulty falling and staying asleep and more dreams or even nightmares.
Difficulty concentrating
disquietude
headaches
Tiredness
increased appetite.
These symptoms may lead the smoker to restart smoking to restore the blood levels of nicotine back to a level where there are no more symptoms. Withdrawal symptoms usually begin within a few hours of the last cigarette smoked and reaches a peak 2 to 3 days later. Withdrawal symptoms can last a few days to several weeks.
Why stop?
The greatest good you can do for your health is to quit smoking. Half of all smokers who continue to smoke will end up dying from smoking-related illnesses.
Smokers are 10 times greater risk of suffering from lung cancer; 5 times more likely to suffer heart attack; 12 times more likely to suffer from chronic bronchitis and emphysema (COPD); 2 times higher risk of suffering a stroke. Cigarette smoking also causes premature aging of the skin, bad breath, smelly clothes and hair, and yellow fingers. For women, there are unique risks. Women over 35 who smoke and use birth control at high risk of heart attacks, stroke, and blood clots in the legs that can migrate to the lungs (pulmonary embolism). Women who smoke are more likely to have miscarriages and newborns with low weight.
the US CDC data show that smokers lose on average 13 years of life compared to non-smokers. The gain of living and quality of life occurs in all ex-smokers, no matter how long you have smoked or how old you are. People who stop smoking before age 50 cut their risk of death over the next 15 years in half.
The benefits to quitting smoking include:
longer life
Reduction in the risk of lung cancer, other types of cancer, heart attack, stroke, and chronic lung disease.
Women who stop smoking before pregnancy or during the 3 or 4 first months of pregnancy reduce their risk of having low birth weight babies.
Fewer infections of the bronchi that complicate colds and flu and pneumonia.
Better physical layout.
The benefits of quitting smoking far exceed any risks associated with the mean weight gain of <5 kg or any adverse psychological effects that may follow cessation.
When the smoker stops – what are the benefits in time?
20 minutes after quitting: Your heart rate and blood pressure drop.
12 hours after stop: the blood carbon monoxide level drops to normal.
2 weeks to 3 months after quitting: Your breathing improves and your lung capacity increases
1 to 9 month after stopping: cough and shortness of breath are reduced. The cilia (structures present on the surface of the bronchi similar to hair shafts that move the mucus out of the lungs) operate again, increasing the ability to eliminate mucus clearing the lungs, and reduce the risk of infection.
1 year after quitting: The excess risk of coronary heart disease drops to half.
5 years after quitting: The risk of lung cancer falls to half. The risk of cancer of the mouth, throat, esophagus, bladder, cervix and pancreas decreases
15 years after quitting: The risk of coronary heart disease is equal to that of a nonsmoker
visible and immediate rewards of quitting
His appearance will immediately improve in several respects:
premature wrinkling of the skin
Bad breath
yellow teeth
gum disease
Bad smell in clothes and hair
yellow nails
Quitting smoking offers benefits that you will notice immediately; other benefits emerge gradually over time:
The palate improves
The smell returns to normal
ordinary activities do not leave you tired (eg, climbing stairs, or doing homework).
other benefits
Smoking is expensive. Think about how much you will save if you quit smoking
Also, think of the cost of the treatments that may be needed to treat various diseases related to smoking. Smoking is less socially acceptable now than in the past. The most developed people and people of higher social level in developing countries smoke less and less.
Smoking harms not only their health but also the health of people who live with you. Exposure to secondhand smoke (passive smoking) includes the smoke cleared by the smoker as well with that from the cigarette burns.
Studies show that passive smoking is more likely to die of lung cancer and heart disease. Children of smoking mothers have a higher risk of developing asthma and respiratory infections have a greater frequency. In addition, smoking parents of children also are more likely to become smokers.
Help is available
Tobacco addiction is a psychological component and a physical component.
For most people, the best way to stop will be some combination of medicines, a method for changing personal habits, and emotional support. groups specializing in smoking cessation are available in some clinics and hospitals. cessation programs are made to help smokers recognize and deal with problems that occur during the termination and to give support and encouragement to stay smoke-free. Studies have shown that the best programs will include individual or group counseling. In general, the more intense the largest program the chance of success.
Beware of smoking cessation programs that promise and sell facilities often costly.
physical addiction: nicotine replacement and other medicines.
Nicotine replacement therapy.
Nicotine is what leads to physical dependence and cause withdrawal symptoms of smoking. Nicotine replacement therapy is available with chewing gum and adhesives in Brazil. Nicotine replacement therapy only deals with the physical aspects of addiction. You need a program that helps to change behavior is done in an associated manner, which can double the chances of quitting smoking. Nicotine replacement therapy should be started immediately after you threw out the last cigarette.
Bupropion is an antidepressant that reduces nicotine withdrawal symptoms. This drug that affects brain chemistry relates to emergency smoke. Varenicline is a new drug developed specifically to help people quit smoking. It works by interfering with nicotine receptors in the brain. Varenicline can double the chances of smoking cessation and appears to be more effective than bupropion.
other treatments
Acupuncture has been used for smoking cessation, but there is little evidence of their effectiveness. Similarly, there is no proven treatment with laser.
Around 5% – 15% of people manage to stop smoking for at least 6 months without any medicine. These percentages amounting to 25% – 33% with the use of medications. supportive care and behavior can increase these rates further.
How to stop:
There are four crucial factors for smoking cessation:
Making the decision to stop
Set a date and choose a plan
Dealing with withdrawal symptoms
Remain without smoking (maintenance).
The smoker will have more chance to stop it:
You believe you can have a tobacco-related disease.
He believes it can make an honest attempt to stop.
Believe that the benefits of quitting outweigh the benefits of continuing to smoke.
You know someone who has had problems like smoking results.
Answer what stage you are in relation to smoking cessation:
Not seriously think about quitting this time.
I think about quitting, but I'm not ready to make an attempt would still be.
I intend to quit smoking within the next month.
I stopped smoking less than 6 months.
I stopped smoking for more than 6 months.
Marking the date:
Select a specific day next month, with the "parade day". If available, make a date with special significance, such as the birthday.
It is better to use the method of "Turkish bath" – stop suddenly than gradually.
Mark the date on your calendar.
Tell friends and family about this date.
Get rid of all cigarettes and ashtrays in your home, car and workplace.
Arrange oral substitutes – sugarless gum, carrot bar or bullets.
Decide on a plan – nicotine replacement therapy or other medications. Will attend groups?
Practice saying, "thank you, I do not smoke."
Ask people not to smoke around you or leave cigarettes within reach.
Think about your past attempts to stop smoking. Try to analyze what worked and what did not work.
On parade day, follow these suggestions:
Do not smoke. That means – not a drag.
Keep active – try walking, exercising, or doing other activities or hobbies.
Drink plenty of water and juices.
Begin using nicotine if it has been prescribed by your doctor.
Attend cessation classes or start a self-help plan.
Avoid situations where the urge to smoke is strong.
Reduce or avoid alcohol.
Think about changing your routine. Use a different route to work.
Drink tea instead of coffee. Take breakfast in a different place or eat different foods.
Withdrawal from nicotine has 2 sides – physical and psychological. Physical symptoms, while bore, do not put lives at risk. The nicotine replacement can greatly reduce these physical symptoms. But for most users is the most challenging part of the mental stop. Those who smoke after a while, just by associating smoking with almost everything you do – waking in the morning, reading, watching TV, and drinking coffee, for example.
It will take time to take off the smoke of these activities. This is because even if you are using a nicotine replacement, you may still want to smoke ..
One way to deal with the need or urge to smoke is to recognize rationalizations as they occur. A rationalization is a mistaken belief that seems to make sense, but that is not based on facts. If you've tried to quit before, you will probably recognize many of these common rationalizations:
I will use to …
Today is not a good day, I'll stop tomorrow.
It's my only vice
Does smoking really bad?
I know people who smoked all his life and lived more than 90 years.
You will die of something, anyway.
Life's no fun without smoking.
The list may be higher. As the days go by, many of these ideas can arise. Write them down and recognize what they represent: messages that can make you go back to smoking.
Use the ideas below to help you stay quit.
Avoid people and places where you may feel tempted to smoke. Later you will be able to handle it with more confidence.
Change your habits. Switch to juices or water instead of alcohol or coffee. Take a different route to work. Take a brisk walk instead of taking a coffee break.
Alternatives – Use oral substitutes such as sugarless gum or candy, raw vegetables such as carrots.
Activities – Do something to reduce your stress. Exercise or hobbies that keep your hands busy, such as crafts, which can distract you from the urge to smoke. Take a hot bath, workout, read a book. Deep breathing. When you smoke, you breathe deeply to inhale the smoke. When the need arises to smoke, breathe deeply and picture your lungs filling with fresh, clean air. Remember your reasons for quitting and the benefits that you will gain as an ex-smoker.
Slow. If you find that will light up, delay. Tell yourself that you will wait at least 10 minutes. Often this simple trick will spend the desire to smoke.
If you are concerned about weight gain, make a healthier diet, or take the money saved and go to attend a gym. Always remember that there is no such thing as "only smoke a cigarette," or even a drag.
But what if you smoke? Do not be discouraged. Few people can stop at the first attempt. In fact, several attempts are needed to stop people definitely. What is important is to observe what helped you to stop and that hurt. You can then use this information to make a stronger effort to stop next time.
special concerns
weight gain – Many smokers gain some weight when they stop smoking, but even without diet or exercise this gain is less than 5 kg. It is much more dangerous to continue smoking than gain a little weight. It is better to worry first about quitting, and later with weight loss. It is more difficult to do both at the same time. Drink plenty of water, sleep well and do regular physical activity. Poor sleep increases weight gain.
Walking is a great way to stay physically active and increase your chances of staying smoke-free. Walking can help you by:
Stress reduction
Burning calories and strengthening muscles
Offer something to do instead of thinking about the cigarette.
No special equipment or clothing is required for walking, and a pair of sneakers. And you can do this at any time or place. Try the following.
Walking in a mall (quickly)
Jumping off the bus a stop earlier than you normally do.
Finding a partner to walk during the lunch break.
Take the stairs instead of the elevator.
Walk with a friend, relative, or neighbor after dinner.
Taking the dog for a walk, or pushing the stroller with her baby.
Try to do at least 30 minutes of physical activity 5 or more times a week. If you do not do regular exercise, check with your doctor before starting an exercise program.
stress
Smokers often mention stress as one of the reasons to start smoking again. Stress is part of our lives, we are smokers or not. The difference is that smokers use nicotine to deal with stress. When you stop smoking, you must learn new ways to cope with stress. The nicotine replacement therapy can help, but for the long-term success, other strategies are needed. As stated above, physical activity is a good stress reducer. It can also help with temporary feeling of depression that some smokers experience when they quit smoking. spiritual practices such as meditation can help