Good Morning!
This month we will be keeping tabs on your New Years Resolutions, in
order to empower you, help you to stay on track and give you some
great tips for keeping your promise to yourself.
Empowering Resolutions: Smoking and Lifestyle Changes
Stop Smoking Today!
Tobacco, in the form of cigarettes, is the most addictive drug in the
world. Nicotine is one of the strongest stimulants known, and smoking
is one of the most efficient drug-delivery systems. Smoking actually
puts drugs into the brain more directly than intravenous injection.
It is true that one of the "benefits" of smoking is the brief relief
of internal tension; unfortunately, within 20 minutes the tension is
back stronger than before, demanding another fix. Many of the
chemicals in tobacco smoke also affect the nonsmoker inhaling the
smoke, making "secondhand smoking" another important cause of lung
cancer. It is responsible for approximately 3,000 lung cancer deaths
annually.
Lung Cancer is the leading cancer killer in both men and women. An
estimated 180,900 new cases of lung cancer and an estimated 160,880
deaths from lung cancer will occur in the United States in the
following year. Smoking is the number one cause of lung cancer. Lung
cancer may also be the most tragic cancer because in most cases, it
might have been prevented -- 87% of lung cancer cases are caused by
smoking. Cigarette smoke contains more than 4,000 different
chemicals, many of which are proven cancer-causing substances, or
carcinogens. Smoking cigars or pipes also increases the risk of lung
cancer.
The more time and quantity you smoke, the greater your risk of lung
cancer. But if you stop smoking, the risk of lung cancer decreases
each year as normal cells replace abnormal cells. After ten years,
the risk drops to a level that is one-third to one-half of the risk
for people who continue to smoke. In addition, quitting smoking
greatly reduces the risk of developing other smoking-related
diseases, such as heart disease, stroke, emphysema and chronic
bronchitis.
Chronic bronchitis may result from prolonged exposure to bronchial
irritants. Cigarette smoking, environmental toxins, and inhalant
allergens can all cause chronic irritation of the bronchi. The cells
lining the bronchi produce excess mucus in response to the chronic
irritation; this excess mucus production can lead to a chronic,
productive cough. Bronchitis can be particularly dangerous in the
elderly and in people with compromised immune systems. These
individuals should see a doctor if they develop a respiratory
infection.
Low-tar, low-nicotine cigarettes offer no great advantages. People
tend to smoke more of them, or inhale more deeply to get the same
amount of nicotine. Pipes and cigars, if not inhaled, do not cause
lung cancer and emphysema, but do increase the risk of oral cancer
(as do snuff and chewing tobacco).
There are many programs available to help you quit: acupuncture,
hypnotherapy, and support groups. There are also a many products -
nicotine patches and gum, for instance - on the market that work for
some. None of these methods works reliably for everyone. Most
successful quitters do it on their own after one or more unsuccessful
attempts. Going "cold turkey" also seems to work better than
gradually cutting down.
Don't get discouraged. If you can't quit today, you may be able to
tomorrow. You want to be motivated. You need to do this for yourself,
not because someone else wants you to. You have to believe that you
can!!
1. Exercise is encouraged and dietary and support systems are
recommended to rid the body of toxins and avoid relapses.
2. Get plenty of fresh fruit and vegetable juices and miso soup to
neutralize and clear the blood of nicotinic acid and to fortify blood
sugar. Carrots, Carrot juice, celery, leafy green salads and citrus
fruits promote body alkalinity and decrease cravings.
3. Managing cravings – Plan what you will do during a craving.
Examples: Chew licorice root sticks or gum; repeat your affirmation;
breathe deeply; exercise; call support person. Begin with Andrew's
incredible Stop Smoking Kit!
4. Avoid junk food, sugar, chocolate, coffee and cooked spinach. They
can upset blood sugar levels and increase blood acidity which can
aggravate smoking-withdrawal symptoms.
5. Lobelia Tea (Ban Bian Lian) can be sipped daily during the detox
period to keep tissues flooded with elements that discourage nicotine
cravings.
6. Drink water - Research shows that dryness causes cravings. Sip
water frequently throughout the day.
7. Deep Breathing Exercises – to increase body oxygen
8. Support Person - Ask someone to act as a sounding board and
provide encouragement when needed. A support person or someone to report to each day is a huge component when it comes to quitting. Having a support person makes you accountable. It can be a friend or family member or your health care practitioner. You are required to call or check in with your support person at the end of each day and tell them how many cigarettes you smoked/did not smoke... your emotions you dealt with... or cravings you experienced. The process is done to help you, not only express your daily strengths/fears but it gives you someone to support your journey.
9. Affirmations - An affirmation is a positive statement repeated
often to create desired changes in your life. Repeating the
affirmation helps imprint a new image of health so that the body can
then produce health. Examples: "I am a non-smoker. I make healthy
choices in my life."
10. Setting Boundaries - Avoid contact with other smokers This
includes loved ones. Stay away from smokers during the first few
weeks, especially.
11. Curbing the Oral Fixation - The need to have something in our
mouth is a habit that must be broken. This is apart of the desire and
addiction. Natural licorice sticks from the health food store are an
excellent substitute. You should have these on hand all the time.
They are good to chew on. Avoid eating food to replace these
cravings.
12 Curbing the Tactile Fixation - The need to have something in our
hands is a habit that must also be broken. Natural licorice sticks
from the health food store are an excellent substitute. You should
have these on hand all the time. They are good to keep in your
fingers and serve two purposes.
Andrew Pacholyk, MS, L.Ac
http://peacefulmind.com/stop_smoking.htm
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