Stub out That Habit… Now!

Smoking harms all organs of the body and can cause abdominal aortic aneurysm, acute myeloid leukemia, cataract, cervical can-cer, kidney cancer, pancreatic can-cer, pneumonia, periodontitis, stomach cancer, bladder, eso-phageal, laryngeal, lung, oral, and throat cancers, chronic lung dis-eases, coronary heart and cardio-vascular diseases, as well as impo-tence and sudden infant death syndrome. And yes, these may also afflict a reluctant passive smoker. Every year, about 3,000 non-smokers die from lung cancer due to second-hand smoking. There are, however, multiple ways to quit smoking. Although nicotine is an addictive drug, a couple of honest attempts can bail you out of the habit. And there are effective cessation treatments available as well.

CHEMICALS ET AL

Chemical treatments approach the patient with a double-pronged strategy of alleviating both physi-cal as well as psychological addic-tions. However, none of these should be pursued without consulting a doctor about the possible side effects.

Bupropion hydrochloride, or Zyban, is a feel good anti-depres-sant pill, which you should start popping a couple of weeks before you quit. Nicotine patches and gums are effective replacement therapies to ease you out of the habit. The patch can be stuck on the skin, providingasteadysupply of nicotine to the body without “spiking” the level of nicotine in the blood. They are available with differentlevels of nicotine content and the would-be ex-smoker can slowlyclimbdownthescale before finally calling it quits. Combining smoking with the patch will defi- nitely result inanoverdoseof nico-tine and could in rare cases even cause death. Nightmares are also possible if youchoosetosleepwith thepatchon.

The gum is less expensive and allows the user some sort of oral gratification as well as lessening the withdrawal symptoms. On the flip side, it takes longer to work and chewing it too fast makes you sick. It cannot be had with alcohol. Expensive nasal sprays and in-halers work much faster but they can burn nasal and throat tissues, cause stomachaches and nausea.

WILL IT, FORGET IT

Ultimately, the best way to quit smoking is to do it the “cold turkey” way—quit smoking with-out the aid of any chemical method or crutches. Follow a multi-layered strategy. First, you can set a particular (preferably a close) date to stub out the habit once and for all. It could be the last day of university, last day in office or any such occasion, giving it an air of finality. Second, throw out all relics from the puffing days, like all cigarettes and ashtrays from your home, office and car. Ask people around you to not smoke. Muster as much support as you can from friends and family, with options of joining a counseling group. Plan or learn new formulae to beat stress. Chucking alcohol also helps to cut down on smoking.

OH FOR A SMOKE!

Kicking the habit brings with it it’s own share of pains. Depression or prolonged durations of bad mood, adding on the extra pounds where you don’t want them, plummeting blood sugar levels and symptoms such as headache, inability to con-centrate, dizziness, time-percep-tion distortions, and a sudden craving for sweets are a few causes for concern. Cigarettes instigate the body to release its own store of fat and sugar, thereby acting as an appetite suppressant. It generally takes 20 minutes for a normally functioning body to in-crease the level of blood sugar af-ter consumption of food. Thus this sudden desire to gorge arises from the fact that the body again starts to normally elevate blood sugar.

THERE’S STILL HOPE

All these can be countered with a little patience, perseverance, self-control and by consulting a doc-tor. However, in spite of doing all this, you may fall prey to an occa-sional puff. This can only be seen positively if you are willing to learn from earlier occasions and use the lessons to kick out the habit this time round. But remember, one puff always leads to another.

I QUIT, SO I AM

• Take it a day at a time. Do not think about next year, month, week or even tomor-row. Focus on not smoking from the time you wake up till you go to sleep.

• Be proud that you are not smoking. Do not dwell on the idea that you are depriving yourself of a cigarette.

• Situations that will trigger a “need” include drinking cof-fee, alcohol, sitting in a bar, spending time with smoking friends, end of meals. If any event seems too tough, leave it and go back to it later. Never feel you must give up any activity forever. Every-thing you did as a smoker, you will soon learn to do at least as well, and maybe even better, as an ex-smoker.

• Make a list of all the reasons you want to quit smoking. Keep this list with you, prefer-ably where you used to carry your cigarettes. When you feel like a smoke, read the list again and again.

• Make it a point to drink plenty of fruit juice the first few days. It will help flush nicotine out of your system.

• Have something to do with your hands and/or your mouth. If you like chewing gum, chew it; if you like tear-ing paper, do so.

• To help avoid weight gain, eat more vegetables and fruit instead of candies and pas-tries. Also, Use celery and carrots as short-term substi-tutes for cigarettes.

• If you are in a stress situa-tion, remember, smoking is no solution. Smoking will just complicate the original situation while causing a relapse into the addiction.

• Save the money you spend on fags and buy yourself something you really want.

• Practise deep breathing exercises when you have a craving for cigarettes. Believe

it or not, it helps.

• The first five days will be the toughest. You may find your-self coughing more and more. Relax, your lungs are just re-jecting the tar.