If your quit date is set for tomorrow there are some last minute things to do in preparation. First clean up your house, Throw your ashtrays out and wherever you smoked remove all reminders that it was ever used for smoking. It is especially important to get your car clean. If you can, spend the money on getting your car detailed. Make sure that all smells of smoking are gone, ashtrays clean, and handy substitutes for doing something with your mouth are available. This might be playing with a straw, toothpick or gum. Some people have a nicotine inhaler there so that they can use it when the desire for a cigarette comes. Others might use a Nicotine Nasal Spray then. The inhaler has the look and feel or a cigarette which can be a comfort. I even have a friend that used a baby pacifier. It worked for him and you can't get better than that.
Whether tomorrow, next week or after you get your Cessation Medication set up and you quit at the end of January remember that it helps to have no reminders of smoking around you. Some people avoid going to bars with friends until after they have been quit for several months. It always feels good to enter a new beginning with a clean house and car so begin the new you in a clean place.
Thursday, December 31, 2009
Learn From Other Quit Attempts, Journal about what you learned
Every time a person quits for a day, week, month or year, they learn alot about what helps them be successful and what is really hard for them about quitting. In your diary I would like you to think back on other times you quit and think about what led to the relapse. It might be helpful to include the following information: Where were you, and what was happening? Were you at a bar, or did you light up during a stressful parenting situation? Everything you can learn about quitting will help you, especially if you know what times are places are most difficult to get through. These times will give you clues to what your really vulnerable times are and you can prepare for them by having a strategy for alternatives to lighting a cigarette up.
I also think it helps to look back at the tactics you used when you successfully didn't light up, even when things got pretty hairy. These entries looking back at your successes can really be a wealth of useful ways to avoid cigarettes for when you quit. I want you to use these entries to build your confidence. You really have gotten through some difficult times without lighting up. This time you are prepared and you will be able to do what you want to do, QUIT!
I also think it helps to look back at the tactics you used when you successfully didn't light up, even when things got pretty hairy. These entries looking back at your successes can really be a wealth of useful ways to avoid cigarettes for when you quit. I want you to use these entries to build your confidence. You really have gotten through some difficult times without lighting up. This time you are prepared and you will be able to do what you want to do, QUIT!
Friends and Partners
I mentioned in the last blog that it was important to enlist help from co-workers, family and friends. The support from loved ones, and co-workers can be invaluable. A lot of people I have worked with are embarrassed to ask for help from others but I know how helpful these folks can be. First they are the ones near you and will possibly be there when you encounter a difficult craving. They will be in a position to help and most everyone wants to help. Your smoking friends, if they know you are trying to quit might be ambivalent because they don't want to lose their ties to you. Reassure them that you like being around them but you will need to be together in a non smoking time, like a movie or walking and chatting together. Some smoking friends I know decided to take a walk around the hallways at work instead of going out for a smoke. They all benefitted from one persons decision to quit. A reason that some give for not speaking to their friends and family about quitting say something like I have tried to quit so many times that it is a joke. Remember that it often takes 7-12 times of quitting before everything that you need to learn about how to be successful is achieved. That is why it helps to do the exercises that I have encouraged this week because you learn things that will help you be successful! Be confident, this is your time to quit, you know why you want to quit and how to quit, you will be able to quit. Tell them of your plans and ask for their support and help. Ask a friend or your partner that you know is an especially supportive and caring person to be your main support and turn to them when experiencing a difficult time. Have them on Speed Dial, or have them expecting your text when you need them.
Your partner, husband, boyfriend, or room mate is an important person to have by your side in quitting. His he a smoker too, if he is have you talked to him about quitting with you? It is very important to have him encouraging you and it really helps if he is quitting too. If he isn't quitting with you, can he commit to never smoking near you. Have the important conversation and tell him how important it is to your baby, children and you. Give him the scientific information about what second hand smoke does to your baby and also include how hard it is on you when you see him smoke and how hard it is for you not to also smoke. Make sure that if he is not going to quit that he won't smoke in the car or near you.
You have friends and family members who love you and your child. They will want to help you, so ask.
Your partner, husband, boyfriend, or room mate is an important person to have by your side in quitting. His he a smoker too, if he is have you talked to him about quitting with you? It is very important to have him encouraging you and it really helps if he is quitting too. If he isn't quitting with you, can he commit to never smoking near you. Have the important conversation and tell him how important it is to your baby, children and you. Give him the scientific information about what second hand smoke does to your baby and also include how hard it is on you when you see him smoke and how hard it is for you not to also smoke. Make sure that if he is not going to quit that he won't smoke in the car or near you.
You have friends and family members who love you and your child. They will want to help you, so ask.
Wednesday, December 30, 2009
Diary of a Smoker Who is Going to Quit
This week is a time to ask yourself some questions like: Why do I smoke, When do I smoke, and what situations make me want a cigarette. Basically if you understand what contributes to your smoking then quitting becomes a doable project. The answers to these questions are different for everyone but a lot of the preparations you do this week will pay off in January 2010, when you quit. I have a homework assignment for you today.
The first is a Diary of When you smoke, how you feel or your emotions at the time of your cigarette and how important is the cigarette. Some people put a 3X5 note card in their pocket and every time they smoke they record the time, a word like stressed, or frustrated or happy and a plus or minus sign to show the importance of the cigarette. Others have wanted to explore their addiction more deeply and will want to carry a spiral notebook around and write about what was happening right before each cigarette and how you felt at that time and why. They also want to explain if it was done just to pass the time or if they really craved it and felt they needed to smoke badly. Which ever method you choose the diary will tell you a lot about what motivates each cigarette and will help you develop alternative strategies for not smoking in a similar situation after you have quit. When you have completed the diary for a day or two then the real work of using the information you have learned about yourself and about your smoking routines will help you develop strategies to get you through the difficult times of quitting.
There are often a few cigarettes that are very important to you; one often is the first cigarette upon waking. Those times are identified by the Smoking Diary and then an alternative can be planned. Often changing a morning routine is necessary to drop that morning cigarette. Drinking tea instead of coffee, and if you always sit at the kitchen table you might want to consider sitting at the breakfast bar instead. After you have a day or two of writing in your smoking diary and you have identified when the cigarettes that have the most ritual and routine associated with them or seem the most important to your day you can work up a different ritual and routine to supplant the old. You will want to find an enjoyable or workable alternative. Exercise works for a lot of people and can get those endorphens working for you; it might mean you take a walk around the block, or head to the gym but take the time to enjoy being able to breath deeply and experience the beauty of the time and place you are in. Enjoy a friends company or take the time for some solitary moments before the demands of the day are upon you. A strategy might be the 4-4-4-4 Breathing exercise that is described in an earlier blog.
A Diary is beneficial in another way. If you can identify the feelings that trigger a cigarette then when you experience that feeling you will already have a strategy in place to deal with that emotion. It is often stress that seems to demand a cigarette. Remember that cigarettes and smoking is in itself a contributor to stress in your life; whether because of the cost or because smoking is often not socially acceptable it is stressful to smoke. There are healthier and better ways of dealing with stress than smoking. There are breathing exercises that help, relaxation exercises, and even aromatherapy can help. Sometimes it isn't the cigarettes that are helping with a stressful situation but the act of a moment of solitude that is beneficial. Mothering is stressful and a bathroom break, a bath, just a moment outside in the back yard taking some deep breaths gives you a moment away from the children. Some moms feel guilty taking a moment but we all need these little times away; the important thing is that you are close by and the children are safe.
Other situations that might be recorded in your diary are when you smoke as part of social situations. This might be your daily cigarette break at work, or when a friend drops by for a visit. Do co-workers and friends gather outside for a cigarette at ten. Does quitting mean you don't get a break from work? It is hard to miss time with friends, but I know you can find other alternatives; hey, maybe they want to quit with you? Don't miss your break, instead find another place to meet and chat, or, take a few minutes to walk around the block together, or have a cup of coffee together. Talk to your friends and ask them to support your efforts to quit, I bet they understand your reasons and have some ideas about how they can support your effort.
There are places that trigger a desire for cigarettes too. You might find, after studying your diary, that you always smoke in the car, or on the front porch. It might be you always smoke when you are on the phone. The brain's nicotine receptors each carry a memory of where the cigarette was smoked when that receptor became a part of the brain. If you are in that same place the brain will send a signal that this is where you smoke and will remind you to smoke. When you can't avoid places that remind you to smoke then have an oral alternative and other strategies planned. In the car you might want to have some thing like a straw in your mouth helps or a cinnamon tooth pick.
Enjoy writing in the Smoking Diary and consider turning it into a Quitting Diary. In this way it can continue to give you insight into what works and what is helpful as you deal with the cravings and stress of Quitting. Good Luck and if you need help with strategies and alternatives to smoking routines and rituals then email me at alicemcovey@gmail.com.
The first is a Diary of When you smoke, how you feel or your emotions at the time of your cigarette and how important is the cigarette. Some people put a 3X5 note card in their pocket and every time they smoke they record the time, a word like stressed, or frustrated or happy and a plus or minus sign to show the importance of the cigarette. Others have wanted to explore their addiction more deeply and will want to carry a spiral notebook around and write about what was happening right before each cigarette and how you felt at that time and why. They also want to explain if it was done just to pass the time or if they really craved it and felt they needed to smoke badly. Which ever method you choose the diary will tell you a lot about what motivates each cigarette and will help you develop alternative strategies for not smoking in a similar situation after you have quit. When you have completed the diary for a day or two then the real work of using the information you have learned about yourself and about your smoking routines will help you develop strategies to get you through the difficult times of quitting.
There are often a few cigarettes that are very important to you; one often is the first cigarette upon waking. Those times are identified by the Smoking Diary and then an alternative can be planned. Often changing a morning routine is necessary to drop that morning cigarette. Drinking tea instead of coffee, and if you always sit at the kitchen table you might want to consider sitting at the breakfast bar instead. After you have a day or two of writing in your smoking diary and you have identified when the cigarettes that have the most ritual and routine associated with them or seem the most important to your day you can work up a different ritual and routine to supplant the old. You will want to find an enjoyable or workable alternative. Exercise works for a lot of people and can get those endorphens working for you; it might mean you take a walk around the block, or head to the gym but take the time to enjoy being able to breath deeply and experience the beauty of the time and place you are in. Enjoy a friends company or take the time for some solitary moments before the demands of the day are upon you. A strategy might be the 4-4-4-4 Breathing exercise that is described in an earlier blog.
A Diary is beneficial in another way. If you can identify the feelings that trigger a cigarette then when you experience that feeling you will already have a strategy in place to deal with that emotion. It is often stress that seems to demand a cigarette. Remember that cigarettes and smoking is in itself a contributor to stress in your life; whether because of the cost or because smoking is often not socially acceptable it is stressful to smoke. There are healthier and better ways of dealing with stress than smoking. There are breathing exercises that help, relaxation exercises, and even aromatherapy can help. Sometimes it isn't the cigarettes that are helping with a stressful situation but the act of a moment of solitude that is beneficial. Mothering is stressful and a bathroom break, a bath, just a moment outside in the back yard taking some deep breaths gives you a moment away from the children. Some moms feel guilty taking a moment but we all need these little times away; the important thing is that you are close by and the children are safe.
Other situations that might be recorded in your diary are when you smoke as part of social situations. This might be your daily cigarette break at work, or when a friend drops by for a visit. Do co-workers and friends gather outside for a cigarette at ten. Does quitting mean you don't get a break from work? It is hard to miss time with friends, but I know you can find other alternatives; hey, maybe they want to quit with you? Don't miss your break, instead find another place to meet and chat, or, take a few minutes to walk around the block together, or have a cup of coffee together. Talk to your friends and ask them to support your efforts to quit, I bet they understand your reasons and have some ideas about how they can support your effort.
There are places that trigger a desire for cigarettes too. You might find, after studying your diary, that you always smoke in the car, or on the front porch. It might be you always smoke when you are on the phone. The brain's nicotine receptors each carry a memory of where the cigarette was smoked when that receptor became a part of the brain. If you are in that same place the brain will send a signal that this is where you smoke and will remind you to smoke. When you can't avoid places that remind you to smoke then have an oral alternative and other strategies planned. In the car you might want to have some thing like a straw in your mouth helps or a cinnamon tooth pick.
Enjoy writing in the Smoking Diary and consider turning it into a Quitting Diary. In this way it can continue to give you insight into what works and what is helpful as you deal with the cravings and stress of Quitting. Good Luck and if you need help with strategies and alternatives to smoking routines and rituals then email me at alicemcovey@gmail.com.
Tuesday, December 29, 2009
Questions and Other Things to Think About Before Quitting
Answering the questions I pose to you will help you understand your smoking better, the things and situations that will help you quit, and how much you want to quit.
1. Why do I want to quit, list the reasons to quit?
2. When you tried to quit in the past, what heled and what didn't?
3. What will be the most difficult situations for you after you quit? How will you plan to handle them?
4. Who can help you through the tough times? Your family? Friends? Health care provider?
5. What pleasures do you get from smoking? What ways can you still get pleasure if you quit?
From 1 to 10, 1 being not important and 10 being very important what number would you put how important it is to me to quit smoking?
This is how confident I am in my ability to quit smoking. 1-10?
This is how ready I am to quit smoking 1-10?
1. Why do I want to quit, list the reasons to quit?
2. When you tried to quit in the past, what heled and what didn't?
3. What will be the most difficult situations for you after you quit? How will you plan to handle them?
4. Who can help you through the tough times? Your family? Friends? Health care provider?
5. What pleasures do you get from smoking? What ways can you still get pleasure if you quit?
From 1 to 10, 1 being not important and 10 being very important what number would you put how important it is to me to quit smoking?
This is how confident I am in my ability to quit smoking. 1-10?
This is how ready I am to quit smoking 1-10?
Medications to help quit
Bupropion SR 150 - Prescription Only: Zyban, Wellbutrin SR, Generic SR
CAUTIONS: Not for use if you
*Currently use a monoamine oxidase (MAO) inhibitor
*Use bupropion in any other form (Zyban/Wellbutrin)
*Have a history of seizures
*Have a history of eating disorders
SIDE EFFECTS:
* Insomnia
*Dry mouth
DOSAGE:
*Days 1-3:150 mg each morning
*Days 4-end: 150 mg twice daily
USE:
* Start 1-2 weeks before your quit date; use 2 to 6 months
Nicotine Gum (2 mg or 4 mg) -Over the Counter only as Nicorette and Generic
CAUTIONS:
* Don't drink acidic beverages during use!
* Caution with dentures
SIDE EFFECTS:
* Mouth Soreness
* Stomach ache
DOSAGE:
* 1 piece every 1 to 2 hours, as cravings dictate.
* 2 mg: if smoking 24 cigarettes or less per day
* 4 mg: if smoking 25 or more cigarettes a day or use chewing tobacco
USE:
* Use up to 12 weeks or as needed
Nicotine Inhaler, Kind of a misnomer as it is not inhaled but is absorbed through the lining of the mouth. - Available through prescription only
CAUTIONS:
* May irritate mouth/throat at first but improves with use.
* DON'T drink acidic beverages during use. coffee, cola drinks or caffiene drinks
SIDE EFFECTS:
* Local irritation of the mouth and throat
DOSAGE:
* 6-16 Cartridges/day
* Inhale 80 times per cartridge , may save partially-used cartridge for next day
USE: Up to 6 months, taper at the end
Nicotine Lozenge, 2mg or 4 mg -OTC only as Commit, or Generic (Nicabate)
CAUTIONS:
* Do not eat or drink 15 minutes before or during use
* One lozenge at a time , no more than 20 in a 24 hr period.
SIDE EFFECTS:
* Hiccups
* Cough
* Heartburn
DOSAGE:
* 2 mg: if smoking after first 30 minutes you're awake
* 4 mg if smoking within first 30 minutes you're awake
* Weeks 1-6: every 1-2 hours
* Weeks 7-9: 1 every 2-4 hours
* Weeks 10-12: 1 every 4-8 hours
USE: up to 12 weeks
Nicotine Nasal Spray, -Prescription Only as Nicotrol NS
CAUTIONS:
* Not for patients with asthma
* May irritate nose (Improves over time)
* May cause dependence
SIDE EFFECTS:
* Nasal irritations
DOSAGE:
* 1 dose = 1 squirt per nostril
* 8 - 40 doses per day
* Do NOT Inhale
* 3-6 months, taper at the end
Nicotine Patch, Over the counter as Nicoderm CQ, Nicotrol or through Badger Care and some other insurance coverage, Prescription: Generic Legend.
CAUTIONS:
* Do not use if you have severe eczema or psoriasis
SIDE EFFECTS:
* Local skin reaction
* Insomnia and or weird dreams
DOSAGE:
* One patch per day , if have bad dreams take off at night
* If more than 10 cigs/day: 21 mg for 4 wks, then 14 mg for 2 wks, then 7 mg for 2 wks.
* If less than 10 cigs/day: 14 mg for 4 wks, then 7 mg for 4 wks
USE:
* 6-8 weeks
Varenicline - Prescription Only, 1st pick a quit date!
CAUTIONS:
* Not encouraged if you suffer from depression
* Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing dialiysis
SIDE EFFECTS:
* Nausea
* Insomnia
* Abnormal dreams
* Headache
DOSAGE:
*Days 1-3: 0.5 mg every morning
* Days 4-7: 0.5 mg twice daily
* QUIT CIGS, Days 8-end 1 mg twice daily
USE:
* Start 1 week before QUIT date; use 3-6 months.
Read the information, think about what fits your situation and speak to your health care advisor, then decide on a medication to use. Many people find that using more than one medication is helpful, for example the patch and during a bad craving also using the Nicotine Nasal Spray, or the Nicotine Inhaler. Research shows that medication can increase your likelyhood of success with Quitting.
CAUTIONS: Not for use if you
*Currently use a monoamine oxidase (MAO) inhibitor
*Use bupropion in any other form (Zyban/Wellbutrin)
*Have a history of seizures
*Have a history of eating disorders
SIDE EFFECTS:
* Insomnia
*Dry mouth
DOSAGE:
*Days 1-3:150 mg each morning
*Days 4-end: 150 mg twice daily
USE:
* Start 1-2 weeks before your quit date; use 2 to 6 months
Nicotine Gum (2 mg or 4 mg) -Over the Counter only as Nicorette and Generic
CAUTIONS:
* Don't drink acidic beverages during use!
* Caution with dentures
SIDE EFFECTS:
* Mouth Soreness
* Stomach ache
DOSAGE:
* 1 piece every 1 to 2 hours, as cravings dictate.
* 2 mg: if smoking 24 cigarettes or less per day
* 4 mg: if smoking 25 or more cigarettes a day or use chewing tobacco
USE:
* Use up to 12 weeks or as needed
Nicotine Inhaler, Kind of a misnomer as it is not inhaled but is absorbed through the lining of the mouth. - Available through prescription only
CAUTIONS:
* May irritate mouth/throat at first but improves with use.
* DON'T drink acidic beverages during use. coffee, cola drinks or caffiene drinks
SIDE EFFECTS:
* Local irritation of the mouth and throat
DOSAGE:
* 6-16 Cartridges/day
* Inhale 80 times per cartridge , may save partially-used cartridge for next day
USE: Up to 6 months, taper at the end
Nicotine Lozenge, 2mg or 4 mg -OTC only as Commit, or Generic (Nicabate)
CAUTIONS:
* Do not eat or drink 15 minutes before or during use
* One lozenge at a time , no more than 20 in a 24 hr period.
SIDE EFFECTS:
* Hiccups
* Cough
* Heartburn
DOSAGE:
* 2 mg: if smoking after first 30 minutes you're awake
* 4 mg if smoking within first 30 minutes you're awake
* Weeks 1-6: every 1-2 hours
* Weeks 7-9: 1 every 2-4 hours
* Weeks 10-12: 1 every 4-8 hours
USE: up to 12 weeks
Nicotine Nasal Spray, -Prescription Only as Nicotrol NS
CAUTIONS:
* Not for patients with asthma
* May irritate nose (Improves over time)
* May cause dependence
SIDE EFFECTS:
* Nasal irritations
DOSAGE:
* 1 dose = 1 squirt per nostril
* 8 - 40 doses per day
* Do NOT Inhale
* 3-6 months, taper at the end
Nicotine Patch, Over the counter as Nicoderm CQ, Nicotrol or through Badger Care and some other insurance coverage, Prescription: Generic Legend.
CAUTIONS:
* Do not use if you have severe eczema or psoriasis
SIDE EFFECTS:
* Local skin reaction
* Insomnia and or weird dreams
DOSAGE:
* One patch per day , if have bad dreams take off at night
* If more than 10 cigs/day: 21 mg for 4 wks, then 14 mg for 2 wks, then 7 mg for 2 wks.
* If less than 10 cigs/day: 14 mg for 4 wks, then 7 mg for 4 wks
USE:
* 6-8 weeks
Varenicline - Prescription Only, 1st pick a quit date!
CAUTIONS:
* Not encouraged if you suffer from depression
* Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing dialiysis
SIDE EFFECTS:
* Nausea
* Insomnia
* Abnormal dreams
* Headache
DOSAGE:
*Days 1-3: 0.5 mg every morning
* Days 4-7: 0.5 mg twice daily
* QUIT CIGS, Days 8-end 1 mg twice daily
USE:
* Start 1 week before QUIT date; use 3-6 months.
Read the information, think about what fits your situation and speak to your health care advisor, then decide on a medication to use. Many people find that using more than one medication is helpful, for example the patch and during a bad craving also using the Nicotine Nasal Spray, or the Nicotine Inhaler. Research shows that medication can increase your likelyhood of success with Quitting.
Monday, December 28, 2009
Planning to Quit in the New Year
Many people are taking the opportunity that a new year brings of changing something in their lives, they are even now considering New Year Resolutions. Are you contemplating what you resolve to change in the new year to improve your life, and your families' life. Are you thinking of quitting smoking as your new year resolution? If so now is the time to plan, people that make a plan to quit are more successful than people that just decide to quit without thinking about what will help them be successful. There isn't a better time to quit than 2010!
The first thing to think about is medications. If you aren't pregnant or nursing there are medications that are FDA approved that can be very helpful. Now is the time to call or make an appointment to see your health provider and visit with them about which medications will work best for you.
Questions to Think About
These are some questions to ponder as you prepare to quit in the new year.
1. Why do you want to quit?
2. When you tried to quit in the past, what helped and what didn't?
3. What will be the most difficult situations for you after you quit? How will you plan to handle them?
4. Who can help you through the tough times? Your family? Friends? Health care provider?
5. What pleasures do you get from smoking? What ways can you still get pleasure if you quit?
Every day until New Years I will blog about things that will help you be successful. Return to the blog each day and be ready to think through some of the reasons you smoke and how to be successful when you quit. I am looking forward to each day.
The first thing to think about is medications. If you aren't pregnant or nursing there are medications that are FDA approved that can be very helpful. Now is the time to call or make an appointment to see your health provider and visit with them about which medications will work best for you.
Questions to Think About
These are some questions to ponder as you prepare to quit in the new year.
1. Why do you want to quit?
2. When you tried to quit in the past, what helped and what didn't?
3. What will be the most difficult situations for you after you quit? How will you plan to handle them?
4. Who can help you through the tough times? Your family? Friends? Health care provider?
5. What pleasures do you get from smoking? What ways can you still get pleasure if you quit?
Every day until New Years I will blog about things that will help you be successful. Return to the blog each day and be ready to think through some of the reasons you smoke and how to be successful when you quit. I am looking forward to each day.
Monday, December 21, 2009
Celebrate
It is the season to celebrate, it is the season to celebrate quitting. This holiday season, from Thanksgiving to New Years, is a time when we think of what we are Thankful for, how important family is and think about what we want new and different in our life. If you quit smoking in 2009, then it is time to be proud of the strength and fortitude you found within yourself to quit. To be grateful for the help others offered, and to be grateful that you have quit! Take a few minutes and think about what it took to quit and savor the feeling of success. It was a hard won effort but you did it. Remember all of the things you didn't like about smoking and how good it feels to be smoke free. Remember that you worked through the cravings and that you are a stronger women because of the effort you gave to quitting. Congratulations, you are strong and committed and you have accomplished a difficult yet worthwhile achievement!
If you haven't quit this is a great time to quit. It is an opportunity to think about your family and what a great gift quitting would be to and for them. It is also a gift of health and life to yourself. Your family's health is really important to you and quitting will improve their health and protect them from the many toxins from exposure to tobacco,and tobacco smoke. You have been contemplating quitting and now is the time to really make the commitment to quit and give the gift of being smoke free to yourself and your family. The new decade is just around the corner, make the next ten years and more smoke free! A new year and a new decade is such a great time for a new beginning of health. It is a wonderful beginning for you and your family.
If you haven't quit this is a great time to quit. It is an opportunity to think about your family and what a great gift quitting would be to and for them. It is also a gift of health and life to yourself. Your family's health is really important to you and quitting will improve their health and protect them from the many toxins from exposure to tobacco,and tobacco smoke. You have been contemplating quitting and now is the time to really make the commitment to quit and give the gift of being smoke free to yourself and your family. The new decade is just around the corner, make the next ten years and more smoke free! A new year and a new decade is such a great time for a new beginning of health. It is a wonderful beginning for you and your family.
Monday, December 14, 2009
Celebrations
During this season there are many things that are celbrated, Hanakah, Christ's birth at Christmas, and the New Year. These events bring with them times with gather as families, friends and office parties and with food and drink celebrate together. For pregnant and nursing mothers this means celebrating without both the usual alcohol and cigarettes which is often a very difficult. It is a difficult decision but an important one. Alcohol and cigarettes are both very harmful and babies should not be exposed to either of these substances. I have often written about the harm done when babies are exposed to tobacco but let me also speak to the harm caused by exposure to alcohol. Babies bodies are not as able to process alcohol or tobacco and the toxins associated with it. Their bodies are much smaller but their blood will have the same amount of alcohol molecules in it as you, yet your body is larger and better developed to handle it. Please don't ever drink while you are pregnant. It is not good for your baby.
Tuesday, December 8, 2009
Holiday Stress Busters
Well the holiday season is going full strength. There are some wonderful reasons to love this time of year, with children being at the top of my reasons to enjoy Christmas time. It is such a busy time of year, with lots of stress built into that we sometimes get overwhelmed by it all. Beware of the stress sometimes bringing a person back to tobacco as a stress reliever. Remember that it is a temporary solution that will bring long term stress of quitting again. If because of the many things to do, the stress will sometimes take you to a cigarette. Know that relapse is not unusual, the difference can be in your reaction to the relapse. The important thing is to not continue to turn to a cigarette during times of stress but to remember breathing, exercise or any of the many things that you have used to handle cravings and stress. Let this be an opportunity to go back to better ways to handle stress than a cigarette, to return to the other ways to handle cravings. I would like to remind you that it is ok to take a short break from children. By this I mean when you used to give yourself a cigarette break when the children would bicker, whine or be difficult in any way I would encourage you to take a break with a book, or to do some breathing exercises, whatever would work the best for you and your situation. I would suggest that you take this break in a different place than you use to take your cigarette breaks. Your brain associates places with where you use to smoke and if you take breaks in those smoking places people often find that they will have stronger cravings in those spots or times. Choose a new place of momma breaks and try some deep breaths maybe using 4-4-4-4 breaths. If you have forgotten what that is look at the archives and review them. Take a deep breath and chill.
Wednesday, November 25, 2009
Thankfull
When life seems especially hard it is really important to look at all there is to be grateful for. When we are doing something very difficult, like quitting smoking, we sometimes can get stuck in the negative. Right now, a lot of folks are really struggling, financially and trying to get through the holidays happily. To do that it helps to look at the blessings we have in our lives.
Make a list of the things in your life that your are grateful for. Friends, is on my list. They make difficult times easier, and they help us out with support for quitting, with encouraging words, and being a shoulder to lean on. This is the week to let them know how grateful you are to have them in your life. This is the week to tell them thank you.
Our children, make this important list. Tell them by actions and words how glad you are that they are part of your world. Let them know how much they mean to you. This is the time of year that our thoughts turn to family. If you live far away and won't be seeing them on Thanksgiving then call or write to tell them of your love. If you live close by or for the family you live with, it is also a wonderful time to smile, hug and tell them of your love.
I am sure those that read this are in lots of different situations but all of us have things and people that make our life better. Thinking about who and what we are grateful for focuses us on the positive and opens the world up to great possibilities, like being smoke free and getting through the quitting part of being smoke free. I know that if you will spend this week thinking on what is good and wonderful that quitting will be easier. I know that you are strong. I hope that as you think of your blessings, the kind, the good,and the happy in your life that you will gather strength in this list,the strength you need to quit. Look at the things that you have done in your life, the good that you have accomplished, the difficulties you have overcome in the past and know that you will be able to quit, you will be able to get through the cravings and come through this time of quitting. God Bless, Alice
Make a list of the things in your life that your are grateful for. Friends, is on my list. They make difficult times easier, and they help us out with support for quitting, with encouraging words, and being a shoulder to lean on. This is the week to let them know how grateful you are to have them in your life. This is the week to tell them thank you.
Our children, make this important list. Tell them by actions and words how glad you are that they are part of your world. Let them know how much they mean to you. This is the time of year that our thoughts turn to family. If you live far away and won't be seeing them on Thanksgiving then call or write to tell them of your love. If you live close by or for the family you live with, it is also a wonderful time to smile, hug and tell them of your love.
I am sure those that read this are in lots of different situations but all of us have things and people that make our life better. Thinking about who and what we are grateful for focuses us on the positive and opens the world up to great possibilities, like being smoke free and getting through the quitting part of being smoke free. I know that if you will spend this week thinking on what is good and wonderful that quitting will be easier. I know that you are strong. I hope that as you think of your blessings, the kind, the good,and the happy in your life that you will gather strength in this list,the strength you need to quit. Look at the things that you have done in your life, the good that you have accomplished, the difficulties you have overcome in the past and know that you will be able to quit, you will be able to get through the cravings and come through this time of quitting. God Bless, Alice
Sunday, November 15, 2009
Cost of Smoking
The real cost of smoking isn't figured in dollars it is figured in your child's health and your health which are priceless.
Saying that let's also remember that stress because of finances is a very real burden on many pregnant and new moms. Looking at the long view quitting smoking will save a lot of money, money that can be used to improve you and your family's life. Here is a look at how much financial stress can be reduced and the money that can be saved when you quit smoking.
The following analysis is based on a pack of cigarettes costing $5.00.
If you smoke 1/2 a pack a day you will be paying 2.50 a day on cigarettes. (that is 10 cigarettes a day and .25 per cigarette)
COST PER DAY WEEKLY COST MONTHLY COST ANNUAL COST 5 YEARS
1/2 PACK @ $2.50 $17.50 $75 $910 $4,550
1 PACK:@$5.00 $35 $150 $1,820 $9,125
1.5 PACKS@ $7.50 $52 $208 $2,730 $13,650
WEEKLY COST
1/2 PACK $17.50
1 PACK $35.00
1.5 PACKS $52.00
MONTHLY COST
1/2 PACK $75
1 PACK $150
1.5 PACKS $208
ANNUAL COST
1/2 PACK $910
1 PACK $1,820
1.5 PACKS $2,730
5 YEAR COST
1/2 PACK $4,550
1 PACK $9,125
1.5 PACKS $13,650
THESE ARE LISTED AS COSTS, IF YOU QUIT THEY WILL BE SAVINGS, MONEY YOU WILL HAVE TO SPEND AS YOU NEED OR WANT.
If there is more than more one smoker in the household you would have to add their use onto these totals. As you can see finances would be improved and the financial stress would be less.
Saying that let's also remember that stress because of finances is a very real burden on many pregnant and new moms. Looking at the long view quitting smoking will save a lot of money, money that can be used to improve you and your family's life. Here is a look at how much financial stress can be reduced and the money that can be saved when you quit smoking.
The following analysis is based on a pack of cigarettes costing $5.00.
If you smoke 1/2 a pack a day you will be paying 2.50 a day on cigarettes. (that is 10 cigarettes a day and .25 per cigarette)
COST PER DAY WEEKLY COST MONTHLY COST ANNUAL COST 5 YEARS
1/2 PACK @ $2.50 $17.50 $75 $910 $4,550
1 PACK:@$5.00 $35 $150 $1,820 $9,125
1.5 PACKS@ $7.50 $52 $208 $2,730 $13,650
WEEKLY COST
1/2 PACK $17.50
1 PACK $35.00
1.5 PACKS $52.00
MONTHLY COST
1/2 PACK $75
1 PACK $150
1.5 PACKS $208
ANNUAL COST
1/2 PACK $910
1 PACK $1,820
1.5 PACKS $2,730
5 YEAR COST
1/2 PACK $4,550
1 PACK $9,125
1.5 PACKS $13,650
THESE ARE LISTED AS COSTS, IF YOU QUIT THEY WILL BE SAVINGS, MONEY YOU WILL HAVE TO SPEND AS YOU NEED OR WANT.
If there is more than more one smoker in the household you would have to add their use onto these totals. As you can see finances would be improved and the financial stress would be less.
Tuesday, November 10, 2009
Stress, Anxiety and Depression, There is Help
There are so many changes in a woman's life during pregnancy and after her child is born. A coming child bring changes to a family, finances and with a first baby a complete change in your life. Adding to these changes are the hormonal changes that occur in your body during pregnancy and coping with the changes in how you look is also sometimes difficult.
Mom's are trying to work through these changes and are also determined to do all in their power to give their new child every advantage. How to accomplish this can all be very overwhelming.
Hormonal Changes make the stresses that you have always had take on a new intensity. If this seems true to you and you have always been prone to anxiety and depression speak to your health care provider, seek help!
What can you change and what can't you? The changes in your body, the growing baby, which will bring weight gain, and hormonal changes can't be altered but they can be managed. I'm sure you are wondering what I mean? When I first became pregnant I took it as a license to eat, without thinking about what nutrition the baby and I needed. When I started eating in a more healthy way, with plenty of vegetables, and fruit and less soda and candy I felt better, had more energy and I kept within the guidelines my physician had given me for weight gain. It isn't good to gain too much or too little, and most importantly it is important to eat healthy. I encourage you to think of the changes in your body as an exciting adventure that means your baby is developing and growing. Sometimes we can affect changes in our mindset by keeping our thoughts and expressions in a positive vein. If this seems impossible then speak to your public health nurse, or health provider about it, I know they will be able to give your some help in this.
What about changes in your finances, while these stresses don't go away I would again suggest a positive approach. This is an excellent time, if you haven't already to, to begin to budget. I know if you have very little to begin with it seems futile to budget but I know it can help. Write down every expenditure and put it under headings of Housing, Utilities, Phone, Food, Entertainment, Insurance, Gas,Debt, Car, Tobacco, Clothing, miscellaneous, and Personals , etc. After you have tracked your spending for a month look at the whole of it. What can change and what can't? This helps you decide where you want your money to go and will help you feel impowered because you are spending your money in ways that you choose. If you have debt then pick the biggest debt and start whittling it down a little each month. Just doing something about a difficult situation makes it seem less overwhelming and can make it seem less stressful.
Another part of budgeting is that it shows you how much you are spending on tobacco. If tobacco is on your budget then that is another place that you can save. Lets talk about tobacco and the stress it brings into your life. Sometimes women think in terms as to how tobacco helps them handle stress. I want to suggest something else that tobacco does, it causes stress in many pregnant women because they know they want to quit for their baby, they know it will be their biggest gift to their child to quit smoking so not quitting is a burden to their soul. To resolve this delema means quitting! YOU CAN, IT IS POSSIBLE! I know it will be a relief to your heart to quit. Look to future blogs or the archive to help you with this, or the quit line. The Quit Line has counselors that are trained to help pregnant or new moms quit smoking, or using tobacco.
The changes in your body and the changes a pregnancy brings to your life are stressful. Budgeting, and changing the way you think about these changes, keeping a positive mind set and help is very empowering. Quitting smoking, budgeting, eating right will help you handle these stresses because just doing something helps! We also need to keep in mind that pregnancy brings hormonal changes that sometimes exasperate these but there is help available so seek it. Talk to your public health nurse, and other health care providers, see a counselor. There is help available, so speak to the people that can help you.
Mom's are trying to work through these changes and are also determined to do all in their power to give their new child every advantage. How to accomplish this can all be very overwhelming.
Hormonal Changes make the stresses that you have always had take on a new intensity. If this seems true to you and you have always been prone to anxiety and depression speak to your health care provider, seek help!
What can you change and what can't you? The changes in your body, the growing baby, which will bring weight gain, and hormonal changes can't be altered but they can be managed. I'm sure you are wondering what I mean? When I first became pregnant I took it as a license to eat, without thinking about what nutrition the baby and I needed. When I started eating in a more healthy way, with plenty of vegetables, and fruit and less soda and candy I felt better, had more energy and I kept within the guidelines my physician had given me for weight gain. It isn't good to gain too much or too little, and most importantly it is important to eat healthy. I encourage you to think of the changes in your body as an exciting adventure that means your baby is developing and growing. Sometimes we can affect changes in our mindset by keeping our thoughts and expressions in a positive vein. If this seems impossible then speak to your public health nurse, or health provider about it, I know they will be able to give your some help in this.
What about changes in your finances, while these stresses don't go away I would again suggest a positive approach. This is an excellent time, if you haven't already to, to begin to budget. I know if you have very little to begin with it seems futile to budget but I know it can help. Write down every expenditure and put it under headings of Housing, Utilities, Phone, Food, Entertainment, Insurance, Gas,Debt, Car, Tobacco, Clothing, miscellaneous, and Personals , etc. After you have tracked your spending for a month look at the whole of it. What can change and what can't? This helps you decide where you want your money to go and will help you feel impowered because you are spending your money in ways that you choose. If you have debt then pick the biggest debt and start whittling it down a little each month. Just doing something about a difficult situation makes it seem less overwhelming and can make it seem less stressful.
Another part of budgeting is that it shows you how much you are spending on tobacco. If tobacco is on your budget then that is another place that you can save. Lets talk about tobacco and the stress it brings into your life. Sometimes women think in terms as to how tobacco helps them handle stress. I want to suggest something else that tobacco does, it causes stress in many pregnant women because they know they want to quit for their baby, they know it will be their biggest gift to their child to quit smoking so not quitting is a burden to their soul. To resolve this delema means quitting! YOU CAN, IT IS POSSIBLE! I know it will be a relief to your heart to quit. Look to future blogs or the archive to help you with this, or the quit line. The Quit Line has counselors that are trained to help pregnant or new moms quit smoking, or using tobacco.
The changes in your body and the changes a pregnancy brings to your life are stressful. Budgeting, and changing the way you think about these changes, keeping a positive mind set and help is very empowering. Quitting smoking, budgeting, eating right will help you handle these stresses because just doing something helps! We also need to keep in mind that pregnancy brings hormonal changes that sometimes exasperate these but there is help available so seek it. Talk to your public health nurse, and other health care providers, see a counselor. There is help available, so speak to the people that can help you.
Monday, November 2, 2009
4-4-4-4 BREATHING
Have you ever had anyone tell you during a stressful moment "JUST BREATHE"? That is actually great advice, because, besides the fact that it sustains life, a slow purposeful breath helps relax and quiet the body during withdrawals and other stressful moments. I would like to teach you a way to breathe during these times that have helped many, many people.
When you have a terrible craving for a cigarette, Focus on your breath and then breathe in the following way:
Inhale for a slow count to four
Hold that breath for the another slow count to four
Exhale that breath for the same slow count of four
Hold exhalation for a count of four
Continue to do this for at least four or more breaths. I think you will find this a great way to handle any of the stress that comes with daily living.
When you have a terrible craving for a cigarette, Focus on your breath and then breathe in the following way:
Inhale for a slow count to four
Hold that breath for the another slow count to four
Exhale that breath for the same slow count of four
Hold exhalation for a count of four
Continue to do this for at least four or more breaths. I think you will find this a great way to handle any of the stress that comes with daily living.
Saturday, October 24, 2009
Excuses?
I recently read A CONVERSATION WITH WAYNE DYER By Ellen Mahoney, it had some interesting things to say to anyone who is trying to change something in their life. He said the following about excuses, "Excuses are the explanations we use for hanging on to behavior we don't like about ourselves; they are self-defeating behaviors we don't know how to change." When I read this definition I was struck with the last part especially, the "self defeating behaviors we don't know how to change". I believe we are sometimes our own worse enemy in that when we don't know how to do something, or have tried and felt it did didn't work we feel defeated and don't try again. What we don't realize is by learning about what didn't work and in what circumstance it didn't work we learn more about what will work. It takes what we have learned by a quit attempt to make us successful in quitting.
He continues to say, "We get conditioned to believe in our limitations and what's not possible. People who have had self-defeating behaviors, (such as longtime addictions) actually believe there is no other alternative." I ask all who feel it is impossible to quit, to think about this statement. Is it easier to believe in our limitations and what seems impossible than learning about when, and why you use tobacco, studying your tobacco use and gradually step by step learning how you can quit. Wayne Dyer further said that, "we hang on to self-defeating behaviors because it's easier not to take responsibility. Usually, making excuses is just something we can get away with, rather than challenging or changing ourselves. If you want to change and you want your life to work at a level you've never had before, then take responsibility for it."
What an encouraging statement. It can really help to make a study of ones own tobacco use, learn about it so you can learn how to quit. To deal with the physical addiction it really helps to use one of the medications available which help people quit. If you have tried a product and you don't believe it worked, study why, so you can learn about why it didn't. Perhaps it was because the instructions weren't followed carefully. Thinking about the product in this way might lead you to trying it again because you can follow up on personal behaviors that will make using it work better or might lead you to try another one of the nicotine replacement products, or one of the medications that fits your life style better.
Reflecting on your personal use of tobacco can help in another way too, there are social and behavioral reasons people smoke and by studying your own use you can change your behavior so that it is easier to quit. By looking at when you smoke, you can try changing what you do at that time. Not going out for a smoke break with other smokers is one thing that comes to mind. Another change that helps many people is not lingering at the dinner table after supper but getting up to take a walk instead. Sometimes people smoke when faced with a stressful situation. Learning some breathing techniques to use when faced with stress, or giving oneself a break away from the situation, by reading or taking a walk are other options. (Look back on older blogs entries for more ideas) All of these are examples of changing behavior which will support a quit attempt.
The article ended with this quote from Wayne Dyer, "I BELIEVE IF YOU CHANGE THE WAY YOU LOOK AT THINGS, THE THINGS YOU LOOK AT CHANGE." I challenge us all to change the way we look at things, especially personal tobacco use. I know that with introspection and study of when and why you use tobacco, and utilizing the help of a tobacco treatment medication which is right for you, that you will be able to quit!
(speak to your physician about what medication or nicotine replacement product is best for you, remembering that if you are nursing or pregnant the FDA hasn't approved of these products)
He continues to say, "We get conditioned to believe in our limitations and what's not possible. People who have had self-defeating behaviors, (such as longtime addictions) actually believe there is no other alternative." I ask all who feel it is impossible to quit, to think about this statement. Is it easier to believe in our limitations and what seems impossible than learning about when, and why you use tobacco, studying your tobacco use and gradually step by step learning how you can quit. Wayne Dyer further said that, "we hang on to self-defeating behaviors because it's easier not to take responsibility. Usually, making excuses is just something we can get away with, rather than challenging or changing ourselves. If you want to change and you want your life to work at a level you've never had before, then take responsibility for it."
What an encouraging statement. It can really help to make a study of ones own tobacco use, learn about it so you can learn how to quit. To deal with the physical addiction it really helps to use one of the medications available which help people quit. If you have tried a product and you don't believe it worked, study why, so you can learn about why it didn't. Perhaps it was because the instructions weren't followed carefully. Thinking about the product in this way might lead you to trying it again because you can follow up on personal behaviors that will make using it work better or might lead you to try another one of the nicotine replacement products, or one of the medications that fits your life style better.
Reflecting on your personal use of tobacco can help in another way too, there are social and behavioral reasons people smoke and by studying your own use you can change your behavior so that it is easier to quit. By looking at when you smoke, you can try changing what you do at that time. Not going out for a smoke break with other smokers is one thing that comes to mind. Another change that helps many people is not lingering at the dinner table after supper but getting up to take a walk instead. Sometimes people smoke when faced with a stressful situation. Learning some breathing techniques to use when faced with stress, or giving oneself a break away from the situation, by reading or taking a walk are other options. (Look back on older blogs entries for more ideas) All of these are examples of changing behavior which will support a quit attempt.
The article ended with this quote from Wayne Dyer, "I BELIEVE IF YOU CHANGE THE WAY YOU LOOK AT THINGS, THE THINGS YOU LOOK AT CHANGE." I challenge us all to change the way we look at things, especially personal tobacco use. I know that with introspection and study of when and why you use tobacco, and utilizing the help of a tobacco treatment medication which is right for you, that you will be able to quit!
(speak to your physician about what medication or nicotine replacement product is best for you, remembering that if you are nursing or pregnant the FDA hasn't approved of these products)
Thursday, October 22, 2009
Clove Cigarettes
More is being reported on the recently FDA banned, Clove Cigarettes, by ABC news and summarized by Join Together
Although many people think, because they seem to be more "natural" or are different from the usual cigarettes smoked that they are safer; instead, Clove Cigarettes, which have recently been banned by the FDA are dangerous. It has been reported that, the chemical in cloves, eugenol, is the topical anesthetic dentists use to numb the mouth. When smokers inhale clove smoke their throats are numbed by the eugenol and that allows them to breathe in the smoke more deeply. Richard Hurt, director of the Nicotine Dependence Center, at the Mayo Clinic was quoted as saying. "Most officials agree that when young people smoke cloves (cigarettes), they get hooked faster because of the anesthetic, eugenol, in the cloves. In many respects clove cigarettes are more dangerous than other flavored cigarettes.
Although many people think, because they seem to be more "natural" or are different from the usual cigarettes smoked that they are safer; instead, Clove Cigarettes, which have recently been banned by the FDA are dangerous. It has been reported that, the chemical in cloves, eugenol, is the topical anesthetic dentists use to numb the mouth. When smokers inhale clove smoke their throats are numbed by the eugenol and that allows them to breathe in the smoke more deeply. Richard Hurt, director of the Nicotine Dependence Center, at the Mayo Clinic was quoted as saying. "Most officials agree that when young people smoke cloves (cigarettes), they get hooked faster because of the anesthetic, eugenol, in the cloves. In many respects clove cigarettes are more dangerous than other flavored cigarettes.
Friday, October 16, 2009
Are Roll Your Own Cigarettes Safer?
"I always thought because they are natural, they are pure tobacco and safer". I think this woman's beliefs echo many who Roll their Own Cigarettes. With the cost of cigarettes so high these days many people are turning to Roll Your Own (RYO) cigarettes, others are using RYO cigarettes because they believe them to be pure and therefore safer. Sellers of RYO tobacco have used this as a way to sell their tobacco; they call it natural", or often use the term "additive free". Please consider the following information.
RYO smokers were found to be more addicted and heavier smokers by Canadian researchers. Smokers of RYO cigarettes showed an increased risk of the mouth and pharynx and the risk of laryngeal cancer is greater. RYO tobacco is still not safe. It still contains toxins and carcinogens and the mouth and throat are at increased risk in developing problems. RYO smokers have a much higher risk of developing diabetes, and high blood pressure than the regular population.
WHY RYO smokers are more addicted and heavier smokers is an important question and so there has been some studying of the smoking techniques of RYO cigarettes and Factory Made (FM) cigarettes and the differences associated with each of them. RYO smokers smoked more intensely; they inhaled 28% more smoke per cigarette and took 25% more puffs and puffed longer. Perhaps this is because in RYO cigarettes there is no burning agent put in the tobacco to keep the tobacco burning so it requires constant puffing to keep the cigarette burning. Whatever the reason exposure to the toxins and carcinogens is determined by puffing behavior and so with more puffing comes more exposure to these toxins and carcinogens.
So is RYO tobacco pure and natural? What of the natural substances found in tobacco that comes from the soil in which the tobacco is grown in? We know that ammonia is naturally found in tobacco as is polonium; and it is because they are grown in soil that have these substances occurring naturally. RYO tobacco has these poisons as well as FM cigarettes. There is also the increased danger of toxins and carcinogens that with FM cigarettes are filtered out by the filter and with RYO are not filtered out. A person can take a filter from a used FM cigarette and see many of the things like tar etc that are filtered out. This is another reason that RYO cigarette smokers are at increased risk for mouth and throat problems.
So although they are advertised as pure, natural and without additives, we know that they are not safe. Smoking RYO cigarettes are not safer than smoking Factory Cigarettes, because smoking is harmful whether it is RYO or FM cigarettes. The way to keep from harming your body with tobacco is to quit. Please read older posts to get the help and support that can help you quit, or contact me and I will help in any way I can.
RYO smokers were found to be more addicted and heavier smokers by Canadian researchers. Smokers of RYO cigarettes showed an increased risk of the mouth and pharynx and the risk of laryngeal cancer is greater. RYO tobacco is still not safe. It still contains toxins and carcinogens and the mouth and throat are at increased risk in developing problems. RYO smokers have a much higher risk of developing diabetes, and high blood pressure than the regular population.
WHY RYO smokers are more addicted and heavier smokers is an important question and so there has been some studying of the smoking techniques of RYO cigarettes and Factory Made (FM) cigarettes and the differences associated with each of them. RYO smokers smoked more intensely; they inhaled 28% more smoke per cigarette and took 25% more puffs and puffed longer. Perhaps this is because in RYO cigarettes there is no burning agent put in the tobacco to keep the tobacco burning so it requires constant puffing to keep the cigarette burning. Whatever the reason exposure to the toxins and carcinogens is determined by puffing behavior and so with more puffing comes more exposure to these toxins and carcinogens.
So is RYO tobacco pure and natural? What of the natural substances found in tobacco that comes from the soil in which the tobacco is grown in? We know that ammonia is naturally found in tobacco as is polonium; and it is because they are grown in soil that have these substances occurring naturally. RYO tobacco has these poisons as well as FM cigarettes. There is also the increased danger of toxins and carcinogens that with FM cigarettes are filtered out by the filter and with RYO are not filtered out. A person can take a filter from a used FM cigarette and see many of the things like tar etc that are filtered out. This is another reason that RYO cigarette smokers are at increased risk for mouth and throat problems.
So although they are advertised as pure, natural and without additives, we know that they are not safe. Smoking RYO cigarettes are not safer than smoking Factory Cigarettes, because smoking is harmful whether it is RYO or FM cigarettes. The way to keep from harming your body with tobacco is to quit. Please read older posts to get the help and support that can help you quit, or contact me and I will help in any way I can.
Thursday, October 15, 2009
FDA Bans Flavored Cigarettes
The Food and Drug Administration banned bidis, clove, and other flavored cigarettes, on September 22, 2009. They didn't include menthol cigarettes in the ban.
Many people mistakenly think bidis, clove and other flavored cigarettes are more natural and therefore safer. They are incorrect, as bidis contain more tar, nicotine, benzopyrene, carbon monoxide, and other harmful chemicals than regular cigarettes sold in the United States. More frequent pulls, or inhalations are needed to keep them lit because they don't have burning agents in them, this means the body gets more of the toxins each time one is smoked.
Bidis, clove and other flavored cigarettes were particularly targeted to younger people. Bidi's are made in India, by the very poor and young in deplorable conditions. I am glad that the FDA acted to ban these in the United States, I know this ruling will take many very dangerous products off the shelves.
Many people mistakenly think bidis, clove and other flavored cigarettes are more natural and therefore safer. They are incorrect, as bidis contain more tar, nicotine, benzopyrene, carbon monoxide, and other harmful chemicals than regular cigarettes sold in the United States. More frequent pulls, or inhalations are needed to keep them lit because they don't have burning agents in them, this means the body gets more of the toxins each time one is smoked.
Bidis, clove and other flavored cigarettes were particularly targeted to younger people. Bidi's are made in India, by the very poor and young in deplorable conditions. I am glad that the FDA acted to ban these in the United States, I know this ruling will take many very dangerous products off the shelves.
Thursday, October 8, 2009
Pregnant Smokers Linked to Psychotic Symptoms in Children
In the October, 2009 issue of the British Journal Of Psychiatry,which was summarized by Join Together there is a report on a study which stated that "Women who smoke tobacco during pregnancy increase the risk of having children who develop psychotic problems." This study was done by researchers in the U.K. They also found that the "expectant mothers who smoked the most faced the greatest risk".
Study author, Stanley Zammit, said that, "we can estimate that about 20 per cent of adolescents would not have developed psychotic symptoms if their mothers had not smoked. Therefore Maternal smoking may be an important risk factor in the development of psychotic experiences in the population."
Psychosis can be defined as an abnormal condition of the mind, or a loss of contact with reality. People that are experiencing psychosis may have difficulty with social interactions and find it difficult to carry out daily life activities.
This information is disturbing for pregnant mothers who smoke to hear, but in our efforts to provide the best start to our babies we need to make decisions based on the best available information. This recent study suggests that smoking while pregnant may hinder the development of the fetal brain. The researchers also suspect impulsivity, attention or cognition may be impacted by exposure of tobacco during pregnancy.
There is help available to quit smoking. Please read further on the blog or contact me through this blog and I will assist you in your efforts to quit. Your public health nurse will also provide support to quit. This information, and your desire to provide the best start for your baby can be the motivation to quit the difficult addiction of nicotine in tobacco.
You can read about this research further by going to Health Day News and/or the British Journal of Psychiatry. If you would like to read a summary of this research go to Join Together.
Study author, Stanley Zammit, said that, "we can estimate that about 20 per cent of adolescents would not have developed psychotic symptoms if their mothers had not smoked. Therefore Maternal smoking may be an important risk factor in the development of psychotic experiences in the population."
Psychosis can be defined as an abnormal condition of the mind, or a loss of contact with reality. People that are experiencing psychosis may have difficulty with social interactions and find it difficult to carry out daily life activities.
This information is disturbing for pregnant mothers who smoke to hear, but in our efforts to provide the best start to our babies we need to make decisions based on the best available information. This recent study suggests that smoking while pregnant may hinder the development of the fetal brain. The researchers also suspect impulsivity, attention or cognition may be impacted by exposure of tobacco during pregnancy.
There is help available to quit smoking. Please read further on the blog or contact me through this blog and I will assist you in your efforts to quit. Your public health nurse will also provide support to quit. This information, and your desire to provide the best start for your baby can be the motivation to quit the difficult addiction of nicotine in tobacco.
You can read about this research further by going to Health Day News and/or the British Journal of Psychiatry. If you would like to read a summary of this research go to Join Together.
Thursday, September 17, 2009
Women who quit smoking before or early in pregnancy significantly reduce the risk to their babies
The Center for Disease Control reported some interesting things about Tobacco Use and Pregnancy in Mayof 2009. They made some comparisons between women who smoke and women who do not. Many women that we know have a difficult time getting pregnant. They reported that women who smoke before becoming pregnant are about twice as likely to experience a delay in conception and have about 30% higher odds of being infertile. This information might help many women who have this trouble if they use it to decide to quit. It was also reported that pregnancy complications of premature rupture of membrane, placental abruption, and placenta previa are twice as likely to occur if a woman smokes.
The CDC also gave some current information about babies born to women who smoke during pregnancy. They have about 30% higher chance of being born prematurely, and are more likely to be born with low birth weight (less than 5.5 lbs) which increases their risk for illness or death. They wrote that babies are 1.4 to 3 times more likely to die of Sudden Infant Death Syndrome (SIDS when the mother smokes.
The good news from the report was that "women who quit smoking before or early in pregnancy significantly reduce the risk of several of the adverse outcomes".
They also reported on the deadly exposure of secondhand smoke which causes premature death and disease in children and adults who do not smoke. "Pregnant women who are exposed to secondhand smoke have 20 percent higher odds of giving birth to a low birth weight baby than women who are not exposed to secondhand smoke during pregnancy."
Between 1999 and 2002, 58% of children between the ages of 3-19 years were exposed to secondhand smoke, so the effects are spread broadly over the population in the United States. "These children exposed to secondhand smoke are much more at risk for bronchitis, pneumonia, ear infections, more severe asthma, respiratory symptoms, and slowed lung growth."
I would encourage you to read more at www.cdc.gov/reproductivehealth/tobaccousepregnancy. If you smoke this information is difficult to hear but please remember the quote "women who quit smoking before or early in pregnancy significantly reduce the risk for several of the adverse outcomes". I hope that this information strengthens your resolve to quit for your baby.
The CDC also gave some current information about babies born to women who smoke during pregnancy. They have about 30% higher chance of being born prematurely, and are more likely to be born with low birth weight (less than 5.5 lbs) which increases their risk for illness or death. They wrote that babies are 1.4 to 3 times more likely to die of Sudden Infant Death Syndrome (SIDS when the mother smokes.
The good news from the report was that "women who quit smoking before or early in pregnancy significantly reduce the risk of several of the adverse outcomes".
They also reported on the deadly exposure of secondhand smoke which causes premature death and disease in children and adults who do not smoke. "Pregnant women who are exposed to secondhand smoke have 20 percent higher odds of giving birth to a low birth weight baby than women who are not exposed to secondhand smoke during pregnancy."
Between 1999 and 2002, 58% of children between the ages of 3-19 years were exposed to secondhand smoke, so the effects are spread broadly over the population in the United States. "These children exposed to secondhand smoke are much more at risk for bronchitis, pneumonia, ear infections, more severe asthma, respiratory symptoms, and slowed lung growth."
I would encourage you to read more at www.cdc.gov/reproductivehealth/tobaccousepregnancy. If you smoke this information is difficult to hear but please remember the quote "women who quit smoking before or early in pregnancy significantly reduce the risk for several of the adverse outcomes". I hope that this information strengthens your resolve to quit for your baby.
Monday, July 27, 2009
E Cigarettes are reported Toxic by FDA
The FDA is reputing the claims made by Electronic Cigarettes makers that e-cigarettes are harmless. The FDA calls the e-Cigarette Toxic and warns against their use. Tests conducted by the U S Food and Drug Administration found electronic cigarettes to contain toxic and carcinogenic chemicals. The FDA analysis found that the devices contained diethelene glycol, a toxic chemical found in antifreeze, and nitrosamines and other carcinogens. Margaret A Hamburg, MD, FDA Commissioner reports that"The FDA is concerned about the safety of these products and how they are marketed to the public." They have not been approved for human consumption, are potentially appealing to children, and are the subject of dubious safety claims. Dr Steven Schroeder spoke against them saying "Nicotine is not the thing in tobacco smoke that causes cancer but inhaling pure nicotine may be dangerous." Nicotine is used as a pesticide because it is so toxic.
"It is very important that parents let their children know e-cigarettes are not safe and to make recommendations, or even enforce rules that they are not to be used," added Jonathan Winickoff, chair of the American Academy of Pediatrics Tobacco Consortium.
Electronic Cigarettes run on a battery. When inhaled, the battery warms liguid nicotine stored in a plastic filter. The combination of heat and liquid creates a vapor or "smoke" puff when exhaled. Many brands are manufactured in China. They are not legally available in the United States. I think more information will be coming out on these and hope that this information will help you be an informed consumer.
"It is very important that parents let their children know e-cigarettes are not safe and to make recommendations, or even enforce rules that they are not to be used," added Jonathan Winickoff, chair of the American Academy of Pediatrics Tobacco Consortium.
Electronic Cigarettes run on a battery. When inhaled, the battery warms liguid nicotine stored in a plastic filter. The combination of heat and liquid creates a vapor or "smoke" puff when exhaled. Many brands are manufactured in China. They are not legally available in the United States. I think more information will be coming out on these and hope that this information will help you be an informed consumer.
Tuesday, July 21, 2009
Four Techniques for Breath and Focusing
We all face the challenge of learning to handle the stress that is part of daily life. When you are trying to quit tobacco, stress can seem to intensify and learning to handle stress becomes important to the effort of quitting. There is also a correlation between stress and cravings. Smoking in response to stress is common and so when quitting it becomes important to learn to deal with stress in a more positive way. The following four techniques for breath and focusing were taught to me by Nancy J. I hope you will learn these techniques and use them when faced with daily challenges, stress and cravings. I think this mindful inhaling and exhaling bring a healthier model to our breathing. Learn a more mindful ways to focus on your breath and use them to focus and relax.
Four Techniques for Breath and Focusing
1. Counting Breaths
Turn your attention to the sensations of your breathing and focus on breathing in and out. Do this for several breaths. Then, count 1 on the in breath and 1 on the out breath. Continue on with 2 on the in breath and 2 on the out breath. Continue in this fashion until 10 and then begin again. Complete one series to begin and work your way up to 3 repetitions by the end of one week.
2. Counting 4's
Turn your attention to the sensations of your breathing and focus on breathing in and out. Do this for several breaths. Then inhale to the count of 4 (inhale, 2,3,4) hold the breath for 4 (exhale, 2,3,4)Continue this for 10 repetitions. It is not uncommon to feel uncomfortable. Just do the best you can with it.
3. Using a Mantra
A mantra is simply a phrase that you repeat in order to focus your attention. You may choose anything you wish. Some use, for example, "I am" on the in breath and "calm" or "relaxed" or "at peace" on the out breath. Use a phrase that is meaningful to you. In the beginning try sitting with this for 5 minutes and work your way to 20 minutes per day. Saying the rosary is an example of a mantra meditation.
4. Focusing the Breath
With this approach, you spend some time focusing your attention on your breathing. When you have become relaxed and centered, let your attention go to any tight, or sore places. Breath in to those places imagining the in breath as having healing property-with your out breath imagine yourself releasing the tension, toxins, soreness. Breathing in - warmth, light, healing energy, breathing out - releasing all that you no longer need so that more and more you find your body relaxed and peaceful.
Nancy says, we should understand that it is completely normal for us to find our mind wandering while we are practicing these techniques. Don't be discouraged or think that you are "doing it wrong." When you notice your mind has wandered, simply gently return your attention to your breath. It is the noticing and returning to focus that creates the environment for change. Remember we have these techniques specifically because our minds have a difficult time settling.
Four Techniques for Breath and Focusing
1. Counting Breaths
Turn your attention to the sensations of your breathing and focus on breathing in and out. Do this for several breaths. Then, count 1 on the in breath and 1 on the out breath. Continue on with 2 on the in breath and 2 on the out breath. Continue in this fashion until 10 and then begin again. Complete one series to begin and work your way up to 3 repetitions by the end of one week.
2. Counting 4's
Turn your attention to the sensations of your breathing and focus on breathing in and out. Do this for several breaths. Then inhale to the count of 4 (inhale, 2,3,4) hold the breath for 4 (exhale, 2,3,4)Continue this for 10 repetitions. It is not uncommon to feel uncomfortable. Just do the best you can with it.
3. Using a Mantra
A mantra is simply a phrase that you repeat in order to focus your attention. You may choose anything you wish. Some use, for example, "I am" on the in breath and "calm" or "relaxed" or "at peace" on the out breath. Use a phrase that is meaningful to you. In the beginning try sitting with this for 5 minutes and work your way to 20 minutes per day. Saying the rosary is an example of a mantra meditation.
4. Focusing the Breath
With this approach, you spend some time focusing your attention on your breathing. When you have become relaxed and centered, let your attention go to any tight, or sore places. Breath in to those places imagining the in breath as having healing property-with your out breath imagine yourself releasing the tension, toxins, soreness. Breathing in - warmth, light, healing energy, breathing out - releasing all that you no longer need so that more and more you find your body relaxed and peaceful.
Nancy says, we should understand that it is completely normal for us to find our mind wandering while we are practicing these techniques. Don't be discouraged or think that you are "doing it wrong." When you notice your mind has wandered, simply gently return your attention to your breath. It is the noticing and returning to focus that creates the environment for change. Remember we have these techniques specifically because our minds have a difficult time settling.
Friday, June 26, 2009
Quick Stress Busters from Nancy J
Nancy J is a AOD counselor. She has helped many people quit smoking and was a part of a smoking treatment program, Quit Tobacco Now. Today I am including some of what she gave to people in the program who were trying to quit. Because people in the Quit Tobacco Now program found her suggestions so helpful I wanted to share them with you.
1. Breathe!
Stress can inhibit our breathing creating the tendency for us to breathe shallowly from our chest. To counteract this tendency, when you notice you are stressed tune in quickly. Notice where you are feeling the stress physically, then, take a deep cleansing breath in and release it. Do it again-imagining you are releasing the tension with the out breath.
2. Notice Your Thoughts
Stress often occurs because we are reacting automatically (and often irrationally) to a situation. To counteract this tendency, do a quick ABC assessment. What's the A or activating event here? An example of an activating event is coming home after a long day at work only to find the house a complete disaster. What is your B or belief and self-talk about that event? In this case, it may be "I have to do everything around here! No one else does anything. I feel like the maid. No one respects me." A secondary belief may be "My house must not be a mess." What's the C or consequence? The consequence in this case can be feeling stress in the form of anger, muscle tension, fatigue, etc. The next step is to determine which of these items you can control. In some cases you can control all and in some only one. Taking the sort time it requires to do this check in and realizing that you always have some control in a situation, even if it is only over your own beliefs, can make all the difference.
3. Laugh
When Things become tense, laugh...for no reason if necessary. Laughter, even the anticipation of laughter shifts our internal chemistry measurably, reducing stress hormones and increasing the number of natural virus killer cells raising our immunity. Laughter also releases endorphins which lessen our perception of distress and are powerful mood lifters. Be not afraid of looking like a fool. The end result is what you are after. Engage others-laughing is infectious-most cannot help but join in!
4. Do Something Different
Change what you are doing if even in some minute manner. The stress that you are experiencing right now i soften the result of patterned behavior. Break the pattern. Insanity is doing the same thing over and over again while expecting different results. Change it Up!
1. Breathe!
Stress can inhibit our breathing creating the tendency for us to breathe shallowly from our chest. To counteract this tendency, when you notice you are stressed tune in quickly. Notice where you are feeling the stress physically, then, take a deep cleansing breath in and release it. Do it again-imagining you are releasing the tension with the out breath.
2. Notice Your Thoughts
Stress often occurs because we are reacting automatically (and often irrationally) to a situation. To counteract this tendency, do a quick ABC assessment. What's the A or activating event here? An example of an activating event is coming home after a long day at work only to find the house a complete disaster. What is your B or belief and self-talk about that event? In this case, it may be "I have to do everything around here! No one else does anything. I feel like the maid. No one respects me." A secondary belief may be "My house must not be a mess." What's the C or consequence? The consequence in this case can be feeling stress in the form of anger, muscle tension, fatigue, etc. The next step is to determine which of these items you can control. In some cases you can control all and in some only one. Taking the sort time it requires to do this check in and realizing that you always have some control in a situation, even if it is only over your own beliefs, can make all the difference.
3. Laugh
When Things become tense, laugh...for no reason if necessary. Laughter, even the anticipation of laughter shifts our internal chemistry measurably, reducing stress hormones and increasing the number of natural virus killer cells raising our immunity. Laughter also releases endorphins which lessen our perception of distress and are powerful mood lifters. Be not afraid of looking like a fool. The end result is what you are after. Engage others-laughing is infectious-most cannot help but join in!
4. Do Something Different
Change what you are doing if even in some minute manner. The stress that you are experiencing right now i soften the result of patterned behavior. Break the pattern. Insanity is doing the same thing over and over again while expecting different results. Change it Up!
Monday, June 22, 2009
Relax, It's Easy
Is relaxing easy for you? If you are one of the people that turn to cigarettes when feeling stressed out then these techniques are an alternative that can really help!
Controlled Breathing Exercise
1. Sit upright in a comfortable position
2. Close your eyes and concentrate on yourself
3. Pay attention to your breathing, inhale slowly through your nose, taking several seconds.
4. Exhale through the mouth making the exhalation phase last twice as long as it did to breath in.
5. Continue this mindful breathing for 3 to 5 minutes.
Do this several times a day until you can do it quite easily. This is a helpful tool to utilize when coping through a craving. If you have practiced this it becomes easy to do anywhere you are or at any stressful time.
Progressive Muscle Relaxation
This technique tenses muscles as you inhale and then as you exhale you slowiy relax the muscles. A good beginning is in the face muscles. Scrunch them up as you inhale. As you exhale release and relax all of your face muscles. Visulize the tension leaving your body through your fingertips. From the face go to the muscles in your neck, shoulders, arms, hands, and then tummy, butt, legs and feet. As you breath in feel the tension and when you slowly breath out think about the stress, the knotted up feeling leaving you through your feet or fingertips.
Guided Imagery
Imagine yourself in a place that is happy, calm, and relaxed. For me it is the beach. I feel the warmth of the sun on my body, The ocean scented breeze ruffling my hair, and the warm sand supporting me. I hear the waves as they come in and recede. When I go to this place, where I never feel stress, it is a mini vacation. Perhaps for you it would be a mountain meadow or the top of Rib Mountain. Wherever you have found peace and contentment is a place to go to in your mind. Build your special place using all of the senses. What does it look, sound, and feel like.
These are tools to handle the stress in your lives. With practice they will become second nature and you will be able to relax and enjoy your smoke free life. These efforts will allow you to access the strength that lies within each of you to quit tobacco.
Controlled Breathing Exercise
1. Sit upright in a comfortable position
2. Close your eyes and concentrate on yourself
3. Pay attention to your breathing, inhale slowly through your nose, taking several seconds.
4. Exhale through the mouth making the exhalation phase last twice as long as it did to breath in.
5. Continue this mindful breathing for 3 to 5 minutes.
Do this several times a day until you can do it quite easily. This is a helpful tool to utilize when coping through a craving. If you have practiced this it becomes easy to do anywhere you are or at any stressful time.
Progressive Muscle Relaxation
This technique tenses muscles as you inhale and then as you exhale you slowiy relax the muscles. A good beginning is in the face muscles. Scrunch them up as you inhale. As you exhale release and relax all of your face muscles. Visulize the tension leaving your body through your fingertips. From the face go to the muscles in your neck, shoulders, arms, hands, and then tummy, butt, legs and feet. As you breath in feel the tension and when you slowly breath out think about the stress, the knotted up feeling leaving you through your feet or fingertips.
Guided Imagery
Imagine yourself in a place that is happy, calm, and relaxed. For me it is the beach. I feel the warmth of the sun on my body, The ocean scented breeze ruffling my hair, and the warm sand supporting me. I hear the waves as they come in and recede. When I go to this place, where I never feel stress, it is a mini vacation. Perhaps for you it would be a mountain meadow or the top of Rib Mountain. Wherever you have found peace and contentment is a place to go to in your mind. Build your special place using all of the senses. What does it look, sound, and feel like.
These are tools to handle the stress in your lives. With practice they will become second nature and you will be able to relax and enjoy your smoke free life. These efforts will allow you to access the strength that lies within each of you to quit tobacco.
Saturday, June 13, 2009
Quitline 800-/QUIT-NOW
The Quit LIne is a free service to help you quit. All you have to do is call 800-Quit-Now which is 800-784-8669. It is opened from 7am to 11pm daily or you can leave a message for a call back. The counselors are trained educated people, who are there to help you quit. It is a safe environment and they work with you in a very personal way to become tobacco free. . They totally understand how to best help women like you! They also send free medication to those that can use them. They will call you at pre arranged times at regular intervals so that you get regular help. The quit line is also available when you are having a tough time getting through a craving or you are trying to follow through on getting past a trigger. You can also call and connect with a Web Coach. This allows Quit Line Callers to interact with peers, and coaches. You call, your coach offers tips and helps create a plan and then emails a web pass code to the caller.
Free Web Features:
*Discussion forums
*Plans to quit and stay tobacco-free
*Interactive exercises
*Progress tracker
*Periodic e-mails with tips
*Savings calculator
INFORMATION ON:
*The health benefits of quitting
*Nicotine addiction and craving
*Strategies for coping with stress
*Tips for managing weight
The site is completely secure and password protected. It's all integrated with your telephone support. You choose whether to participate and for how long.
One of the great things is that they have specially trained counselors for pregnant and new moms who want to quit! These coaches will help each woman create a quit plan that's right for her and her baby. This includes how to deal with stress. They won't judge and they are very supportive. They can share the benefits of quitting and will talk about staying smoke-free after giving birth. They can discuss medicine with you, although it won't be sent to pregnant callers unless requested by her doctor. The coaches understand the role of friends, family or a partner in the quit attempt. The ongoing support continues to after the birth too. They will refer moms to local programs including First Breath which offers free diapers and other treats. Call them it is Free, confidential and they can HELP.
You can also find the Quit Line on Facebook. Look for it.
If you are reading this and don't live in Wisconsin then call them and they will refer you to a quit line for your state.
Another way to access the Quit line is through ctri.wisc.edu/quitline.
It is a site that has many helpful resources. There are fact sheets on medications, and one developed for Pregnant moms and New Moms.
I know that you have the strength to quit! There are a lot of us out there who want to be there as support and provide helpful information too, whether it is the Quit for Baby blog, or the Quit Line at 1-800-784-8669.
Free Web Features:
*Discussion forums
*Plans to quit and stay tobacco-free
*Interactive exercises
*Progress tracker
*Periodic e-mails with tips
*Savings calculator
INFORMATION ON:
*The health benefits of quitting
*Nicotine addiction and craving
*Strategies for coping with stress
*Tips for managing weight
The site is completely secure and password protected. It's all integrated with your telephone support. You choose whether to participate and for how long.
One of the great things is that they have specially trained counselors for pregnant and new moms who want to quit! These coaches will help each woman create a quit plan that's right for her and her baby. This includes how to deal with stress. They won't judge and they are very supportive. They can share the benefits of quitting and will talk about staying smoke-free after giving birth. They can discuss medicine with you, although it won't be sent to pregnant callers unless requested by her doctor. The coaches understand the role of friends, family or a partner in the quit attempt. The ongoing support continues to after the birth too. They will refer moms to local programs including First Breath which offers free diapers and other treats. Call them it is Free, confidential and they can HELP.
You can also find the Quit Line on Facebook. Look for it.
If you are reading this and don't live in Wisconsin then call them and they will refer you to a quit line for your state.
Another way to access the Quit line is through ctri.wisc.edu/quitline.
It is a site that has many helpful resources. There are fact sheets on medications, and one developed for Pregnant moms and New Moms.
I know that you have the strength to quit! There are a lot of us out there who want to be there as support and provide helpful information too, whether it is the Quit for Baby blog, or the Quit Line at 1-800-784-8669.
Wednesday, June 3, 2009
Medications to help quit
Medications help people quit. The first thing to remember is if you are pregnant or nursing you must talk to your doctor before taking any medications. Many of these medications are not approved for use if you are pregnant or nursing so it is very important to speak to your health care provider before using any of them!That said not all that read this will be pregnant or nursing so hopefully you will find this information helpful.
Bupropion 150:This is a prescription only medication and goes by the names Zyban, Wellbutrin SR, and Generic SR.
Dosage: Days 1-3: 150 mg each morning
Day 4 -end: 150 mg twice daily
Use: Start 1-2 weeks before your quit date; use from 2-6 months
Side Effects: Insomnia
Dry Mouth
Cautions: Not for use if currently use a monamine oxidase (MAO) inhibitor
Use bupropion in any other form, (Zyban or Wellbutrin)
Have a history of seizures
Have a history of eating disorders
Nicotine Gum: (2 mg or 4 mg) This is obtained over the counter and is called Nicorette or a Generic brand
Dosage: 1 piece every 1 to 2 hours
2 mg: If smoking 24 cigarettes or less per day
4 mg: If smoking 25 + cigarettes or chewing tobacco
Use: Up to 12 weeks or as needed
Side Effects: Mouth soreness
Stomach ache
Cautions: Cautions with dentures
Don't drink acidic beverages like soda, OJ, or coffee during use
Nicotine Inhaler: which requires a prescription
Dosage: 6-16 cartridges/day, Inhale 80 times per cartridge
Use: Up to 6 months tapering off at end
Side Effects: Local irritation of mouth and throat
Cautions: May irritate mouth/throat at first (but improves with use)
Don't drink acidic beverages during use
Nicotine Lozenge: (2mg or 4 mg) Over the counter, Commit or Generic (Nicabate)
Dosage: 2 mg: if you smoke after first 30 minutes you're awake, 4mg: if smoking withing 30 of waking up
Wks 1-6: every 1-2 hours
Wks 7-9: 1 every 2-4 hrs
Wks 10-12: 1 every 4-8 hours
Use: Up to 12 weeks
Side Effects: hiccups
cough
heartburn
Cautions: Do not eat or drink 15 minutes before, during, or after use
One lozenge at a time
Limit 20 in 24 hours, Prescription Only: Nicotrol NS
Dosage: 1 "dose" =1 squirt per nostril
1-2 doses per hour
8-40 doses per day
Do NOT inhale
Use: 3-6 months; taper at end
Side Effects: Nasal Irritation
Cautions: Not for people with asthma
May irritate nose (improves over time)
May cause dependence
Nicotine Patch: The patch can be gotten over the counter and goes by Nicoderm CQ, Nicotrol, Generic or prescription through Badger care Legend
Dosage: One patch per day
If more than 10 cigerettes per day: 21 mg for 4 wks, then 14 mg for 2 wks,
If less than 10 cigarettes per day: 14 mg for 4 wks, 7 mg for 4 wks
Use: 6-8 wks
Side Effects: Local skin reaction
Insomnia and or nightmares
Cautions: Do not use if you have severe eczema or psoriasis
Varenicline:Prescription only: Chantix
Dosage: Days 1-3: 0.5 mg every morning
Days 4-7: 0.5 mg twice daily
Days 8-end 1 mg twice daily
Use: Start 1 wk before quit date; use 3-6 months
Side Effects: Nausea
Insomnia/nightmares
Abnormal dreams
Headaches
Cautions: Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing
dialysis. You should use caution if you have mental health concerns.
Again these medications are for use only if you are not pregnant or nursing. This information is available through the
UW-CTRI web site.
Bupropion 150:This is a prescription only medication and goes by the names Zyban, Wellbutrin SR, and Generic SR.
Dosage: Days 1-3: 150 mg each morning
Day 4 -end: 150 mg twice daily
Use: Start 1-2 weeks before your quit date; use from 2-6 months
Side Effects: Insomnia
Dry Mouth
Cautions: Not for use if currently use a monamine oxidase (MAO) inhibitor
Use bupropion in any other form, (Zyban or Wellbutrin)
Have a history of seizures
Have a history of eating disorders
Nicotine Gum: (2 mg or 4 mg) This is obtained over the counter and is called Nicorette or a Generic brand
Dosage: 1 piece every 1 to 2 hours
2 mg: If smoking 24 cigarettes or less per day
4 mg: If smoking 25 + cigarettes or chewing tobacco
Use: Up to 12 weeks or as needed
Side Effects: Mouth soreness
Stomach ache
Cautions: Cautions with dentures
Don't drink acidic beverages like soda, OJ, or coffee during use
Nicotine Inhaler: which requires a prescription
Dosage: 6-16 cartridges/day, Inhale 80 times per cartridge
Use: Up to 6 months tapering off at end
Side Effects: Local irritation of mouth and throat
Cautions: May irritate mouth/throat at first (but improves with use)
Don't drink acidic beverages during use
Nicotine Lozenge: (2mg or 4 mg) Over the counter, Commit or Generic (Nicabate)
Dosage: 2 mg: if you smoke after first 30 minutes you're awake, 4mg: if smoking withing 30 of waking up
Wks 1-6: every 1-2 hours
Wks 7-9: 1 every 2-4 hrs
Wks 10-12: 1 every 4-8 hours
Use: Up to 12 weeks
Side Effects: hiccups
cough
heartburn
Cautions: Do not eat or drink 15 minutes before, during, or after use
One lozenge at a time
Limit 20 in 24 hours, Prescription Only: Nicotrol NS
Dosage: 1 "dose" =1 squirt per nostril
1-2 doses per hour
8-40 doses per day
Do NOT inhale
Use: 3-6 months; taper at end
Side Effects: Nasal Irritation
Cautions: Not for people with asthma
May irritate nose (improves over time)
May cause dependence
Nicotine Patch: The patch can be gotten over the counter and goes by Nicoderm CQ, Nicotrol, Generic or prescription through Badger care Legend
Dosage: One patch per day
If more than 10 cigerettes per day: 21 mg for 4 wks, then 14 mg for 2 wks,
If less than 10 cigarettes per day: 14 mg for 4 wks, 7 mg for 4 wks
Use: 6-8 wks
Side Effects: Local skin reaction
Insomnia and or nightmares
Cautions: Do not use if you have severe eczema or psoriasis
Varenicline:Prescription only: Chantix
Dosage: Days 1-3: 0.5 mg every morning
Days 4-7: 0.5 mg twice daily
Days 8-end 1 mg twice daily
Use: Start 1 wk before quit date; use 3-6 months
Side Effects: Nausea
Insomnia/nightmares
Abnormal dreams
Headaches
Cautions: Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing
dialysis. You should use caution if you have mental health concerns.
Again these medications are for use only if you are not pregnant or nursing. This information is available through the
UW-CTRI web site.
Sunday, May 31, 2009
Nicotine Facts
What do you think is the most used addictive drug in the United States? If you answered nicotine you would be correct. It is both physically and psychologically addictive. After a person lights up and inhales it takes nicotine seven seconds to reach the brain. The nicotine level peaks within 30 minutes and then when the nicotine level begins to drop a craving occurs. If a person smokes a pack a day they will get 200 doses of nicotine each day and 73,000 doses of the substance per year. Nicotine accumulates and remains in the bloodstream unless a person quits, when the levels will begin to drop. Nicotine both stimulates and then depresses bodily functions, which is why people that smoke report that smoking keeps them alert and relaxes them. In 1988 C. Everett Koop, the then US surgeon general, announced that nicotine, the drug in tobacco products, was addictive and a major cause of strokes and was the largest cause of preventable death in the county. Since then we have learned more and more about the addiction caused by nicotine and the many ways that smoking harms us and those that are exposed to second hand smoke.
The physical dangers of smoking include:
*A shorter life span. On average, smokers take seven years off their lives
*The quality of life is decreased
*Exposure to 4,000 chemicals with 60 known carcinogens found in cigarette smoke
*Short-term effects of nicotine include sweating, throat irritation, and increased heart rate and
The physical dangers of smoking include:
*A shorter life span. On average, smokers take seven years off their lives
*The quality of life is decreased
*Exposure to 4,000 chemicals with 60 known carcinogens found in cigarette smoke
*Short-term effects of nicotine include sweating, throat irritation, and increased heart rate and
Monday, May 18, 2009
You Can Do It!
Did you have a nice Mothers Day? What feelings did the day evoke? Perhaps celebrating Mothers Day affirmed your desire to quit, because you want to give your child the best possible start. This is a thoughtful response to the love you have for your child, but it is very difficult to quit using tobacco. You know it is important to your child that you quit but it is really a difficult thing to do. So what then, how do you tackle this important effort?
The first step is to have a strong enough desire to quit that you make the decision, I AM GOING TO QUIT!
The next step is to pick a day to quit. _____________ is my Quit Day! If you have some vacation time coming up, or a time in your schedule that is higher in calm and lower in crazy which would make a good Quit Day.
Tell your Dr about your Quit Day. Your health care provider will be supportive and if you aren't pregnant will work with you to determine what medication would be most affective.
Make plans that will help you avoid going where you usually smoke, and find alternatives on routines that include smoking. It is especially helpful to look at your morning routine, change it up by changing your hot beverage or even where you sit. Change where you take your break at work and if possible do something active then. Your Quit Day might be a good day to plan on going to the movies with a friend.
The day before you quit is a good time to clean all of your smoking places so it smells clean. Ashtrays need to be thrown away and your stash of cigarettes too. If you smoke in your car give the interior a good cleaning, some people even have their car detailed. All of this cleaning provides a fresh start for a new beginning.
It is also important to make a plan for when cravings hit. Remember that cravings don't last longer than 15 minutes and that cravings aren't as intense after the first few weeks. Going for a walk is a great coping activity. Eating carrots, or playing with a cinnamon toothpick are other possibilities. Call the QUIT LINE. What worked for you when you tried to quit in the past? You have a better idea of what will help you cope than anyone else.
Line up your support. Calling the QUIT LINE for some pre-quit day counseling is an excellent beginning. That call is a good time to set up a regular time for the QUIT LINE counselor to call you with encouragement and helpful tips. People are much more likely to be successful when they have support and informal support from friends is great. Surround yourself with people who support and encourage you and help you keep the mood positive. Tell them what is helpful for you and what doesn't work so they know what is encouraging and what is pressure that is a negative force not a positive one. Sometimes people want to help but aren't. With a little coaching from you on what will work best in your situation their encouragement will be maximized .
Make a list of the reasons you want to quit and when the cravings come take out your list and remind yourself why quitting is important to you. This list might include a picture of your family.
You have excellent reasons to quit, you have been successful at other efforts that you have tackled with determination and you can do it. If you need to be reminded, make a list of things you have accomplished so you can see in yourself your potential for this positive change. I believe in you, believe in yourself.
The first step is to have a strong enough desire to quit that you make the decision, I AM GOING TO QUIT!
The next step is to pick a day to quit. _____________ is my Quit Day! If you have some vacation time coming up, or a time in your schedule that is higher in calm and lower in crazy which would make a good Quit Day.
Tell your Dr about your Quit Day. Your health care provider will be supportive and if you aren't pregnant will work with you to determine what medication would be most affective.
Make plans that will help you avoid going where you usually smoke, and find alternatives on routines that include smoking. It is especially helpful to look at your morning routine, change it up by changing your hot beverage or even where you sit. Change where you take your break at work and if possible do something active then. Your Quit Day might be a good day to plan on going to the movies with a friend.
The day before you quit is a good time to clean all of your smoking places so it smells clean. Ashtrays need to be thrown away and your stash of cigarettes too. If you smoke in your car give the interior a good cleaning, some people even have their car detailed. All of this cleaning provides a fresh start for a new beginning.
It is also important to make a plan for when cravings hit. Remember that cravings don't last longer than 15 minutes and that cravings aren't as intense after the first few weeks. Going for a walk is a great coping activity. Eating carrots, or playing with a cinnamon toothpick are other possibilities. Call the QUIT LINE. What worked for you when you tried to quit in the past? You have a better idea of what will help you cope than anyone else.
Line up your support. Calling the QUIT LINE for some pre-quit day counseling is an excellent beginning. That call is a good time to set up a regular time for the QUIT LINE counselor to call you with encouragement and helpful tips. People are much more likely to be successful when they have support and informal support from friends is great. Surround yourself with people who support and encourage you and help you keep the mood positive. Tell them what is helpful for you and what doesn't work so they know what is encouraging and what is pressure that is a negative force not a positive one. Sometimes people want to help but aren't. With a little coaching from you on what will work best in your situation their encouragement will be maximized .
Make a list of the reasons you want to quit and when the cravings come take out your list and remind yourself why quitting is important to you. This list might include a picture of your family.
You have excellent reasons to quit, you have been successful at other efforts that you have tackled with determination and you can do it. If you need to be reminded, make a list of things you have accomplished so you can see in yourself your potential for this positive change. I believe in you, believe in yourself.
Friday, May 8, 2009
Spring has Sprung
Spring is here and I am really enjoying it. I believe it can be the perfect time of year to quit using tobacco. While taking a walk I was reminded of a song from the movie "Sound of Music", which is called "My Favorite Things". This is a song says that when we are doing something really difficult, experiencing something which is hard to get through if we think of one of our favorite things it will become easier. I really believe this and think spring is the perfect time to use this idea when you quit smoking. The first thing to do is decide on a quit date. Then make a plan which will help you succeed. Part of this plan is deciding ways that will help you get through the difficult cravings that are so often the hard part of the first few weeks. This post is a prescription of one way to cope with the cravings using the message from the song "My Favorite Things". We are living through a glorious spring time. Here in Wausau, daffodils and tulips are out, leaves are budding out on the trees, bird song is everywhere and it if finally getting warm. It is a perfect time to go for a walk and enjoy the wonder experienced by all of your senses, smell, sight,hearing and touch. So, my prescription is when those cravings come go outside for a short walk. While you are walking, really look, ponder and focus on the beauty of the sights and smells around you. Think about what you are experiencing that really brings you joy and think about why it is so wonderful. I know that getting outside and experiencing the beauty around us and how it is changing every day will make this the perfect time for you to Quit. My good thoughts are sent out to you in this effort. Alice
An invitation to go on a walk
I hope you are all enjoying spring here in Wausau, or wherever you are! This is a perfect time of year to quit so I encourage you to set a quit date and think about how to make it easier for you to quit. I am reminded of the song "These are a Few of My Favorite Things", from the movie "Sound of Music", which talks about remembering some of your favorite things when faced with a hard thing to do. I believe it works and I think spring is the perfect time to make it work.
We are surrounded by renewal, a promise of new beginnings and beauty which when pondered and enjoyed makes whatever is difficult less so. So as I look at spring, it can make the tough times that come with quitting smoking a little easier and coping with the cravings experienced those first few weeks of quitting easier to get through.
Here is a prescription which will help you with the cravings of quitting smoking; Go for a walk! On your walk turn your mind to all of the things you are enjoying about the walk. The green buds on the trees, the song of the birds, the smiles of other walkers, the tulips and daffadowndillys. Sometimes sharing a walk can be even more fun, you can share your enjoyment of the fresh colors and smells of spring together which will make all you're experiencing even more vibrant. Your family will enjoy going with you too. Nothing like a walk together to bring you closer together, and to help us forget the aggravations of life. If you are looking forward to the birth of your baby you are reminded on every side of new beginnings, which is a fun thing to do when pregnant. As you are quitting it is a great way to remind yourself how much better food tastes and smells smell now that you have quit.
I really hope you will take my prescription, so quit smoking and make it a time of enjoying spring.
We are surrounded by renewal, a promise of new beginnings and beauty which when pondered and enjoyed makes whatever is difficult less so. So as I look at spring, it can make the tough times that come with quitting smoking a little easier and coping with the cravings experienced those first few weeks of quitting easier to get through.
Here is a prescription which will help you with the cravings of quitting smoking; Go for a walk! On your walk turn your mind to all of the things you are enjoying about the walk. The green buds on the trees, the song of the birds, the smiles of other walkers, the tulips and daffadowndillys. Sometimes sharing a walk can be even more fun, you can share your enjoyment of the fresh colors and smells of spring together which will make all you're experiencing even more vibrant. Your family will enjoy going with you too. Nothing like a walk together to bring you closer together, and to help us forget the aggravations of life. If you are looking forward to the birth of your baby you are reminded on every side of new beginnings, which is a fun thing to do when pregnant. As you are quitting it is a great way to remind yourself how much better food tastes and smells smell now that you have quit.
I really hope you will take my prescription, so quit smoking and make it a time of enjoying spring.
Friday, March 13, 2009
Smoking Together - Quitting Together??
I've observed that when we live with someone, we share moments throughout the day, we share parts of our social routines; and sometimes these moments are more important to our lives than we recognize. Smoking is one of these routines that can be an integral part of our relationship, part of our interactions that can bring us together or sometimes cause great stress to a relationship. Perhaps this shared time might be over coffee and a cigarette in the morning, or getting away from children for a quick smoke, out on the porch. Sometimes couples don't really talk about their cigarettes and whether they want to quit, or not, except in generalities. When a pregnancy happens with all of the expectations and sometimes ambivalence of a baby coming the generalities of whether a person has thoughts of quitting tobacco and the shared time of smoking can bring up strong feelings and frustrations. Sometimes it brings out shared "you should's", expectations of what their partner should do from both sides of the partnership. Have you experienced any of this?
Sometimes the shared experience of smoking, a time which brought you together before the pregnancy, is something that has never been discussed but now becomes important in new ways and a discussion becomes important. Now smoking, because of the importance of quitting for the baby, is an important decision for both parents. How this discussion and the decisions made by both mom and dad occur has a huge impact on the relationship and on how stressful the pregnancy is on the relationship, and on mom.
Whether this discussion and decision becomes something shared by the partnership is vitally important to the relationship and to the baby. Openly talking with each other about conflicting feelings of quitting and empathy for each other are vital to this important discussion. Recognition about the difficulty of quitting and why it is important for everyone that both the man and the woman quit, needs to be communicated and resolved. This discussion might best be handled with a counselor. The quit line has tobacco treatment specialist that are trained in helping pregnant couples quit. A First Breath booklet titled, What you Can Do to Help Your Loved One Quit Smoking" might be a helpful resource. It would be available through your county Health Department in Wisconsin. I would also like to invite anyone who would like to work through these feelings and issues together to contact me. Whatever the time, place or format I would encourage this to be something you as a couple tackle together. I know, that this can be the time which brings you together as a couple, making decisions that will benefit your baby's beginnings and health and your own future and health. Blessings for you both in this effort, Alice.
Sometimes the shared experience of smoking, a time which brought you together before the pregnancy, is something that has never been discussed but now becomes important in new ways and a discussion becomes important. Now smoking, because of the importance of quitting for the baby, is an important decision for both parents. How this discussion and the decisions made by both mom and dad occur has a huge impact on the relationship and on how stressful the pregnancy is on the relationship, and on mom.
Whether this discussion and decision becomes something shared by the partnership is vitally important to the relationship and to the baby. Openly talking with each other about conflicting feelings of quitting and empathy for each other are vital to this important discussion. Recognition about the difficulty of quitting and why it is important for everyone that both the man and the woman quit, needs to be communicated and resolved. This discussion might best be handled with a counselor. The quit line has tobacco treatment specialist that are trained in helping pregnant couples quit. A First Breath booklet titled, What you Can Do to Help Your Loved One Quit Smoking" might be a helpful resource. It would be available through your county Health Department in Wisconsin. I would also like to invite anyone who would like to work through these feelings and issues together to contact me. Whatever the time, place or format I would encourage this to be something you as a couple tackle together. I know, that this can be the time which brings you together as a couple, making decisions that will benefit your baby's beginnings and health and your own future and health. Blessings for you both in this effort, Alice.
Wednesday, March 4, 2009
Smoking during Pregnancy
It is common knowledge that smoking is harmful to you, and your unborn child. There is a great deal of research being done on the harmful affects of smoking and second hand smoke but more information is needed.
We know that 4000 toxic chemicals, some of which cause cancer, are in tobacco smoke. When you are pregnant these chemicals pass to the baby through the placenta.
We also know that cigarette smoke damages the cells lining the blood vessels and heart which is why smoking in adults can cause heart attacks, strokes and other heart diseases. Unfortunately smoking is also damaging to the blood vessels of the placenta. The placenta allows the transfer of nutrients and oxygen from the mother to the fetus and the transfer of waste products and carbon dioxide back from the fetus to the mother. Because of the damage to the placenta of smokers the baby doesn't receive the oxygen and nutrition it needs to grow and mature. That is why smokers babies are sometimes small, and stressed and the placenta will be pale and gritty as a result of the smoke damage to the blood vessels there. This damage to the placenta can also cause placental abruption, which is when the placenta becomes detached from the wall of the womb; this is very serious and can be life threatening for both mom and the baby.
Babies of smokers also have lungs that develop prematurely. This often results in a lifelong increased chance of developing asthma and emphysema.
We don't completely understand the results of the exposure of nicotine to a growing baby's brain. There is, however, some evidence that it might be linked to ADHD and other learning and behavior problems.
I hope you will find this information helpful as you think about your commitment to quit, and I hope it will strengthen your resolve as you follow through on this desire.
We know that 4000 toxic chemicals, some of which cause cancer, are in tobacco smoke. When you are pregnant these chemicals pass to the baby through the placenta.
We also know that cigarette smoke damages the cells lining the blood vessels and heart which is why smoking in adults can cause heart attacks, strokes and other heart diseases. Unfortunately smoking is also damaging to the blood vessels of the placenta. The placenta allows the transfer of nutrients and oxygen from the mother to the fetus and the transfer of waste products and carbon dioxide back from the fetus to the mother. Because of the damage to the placenta of smokers the baby doesn't receive the oxygen and nutrition it needs to grow and mature. That is why smokers babies are sometimes small, and stressed and the placenta will be pale and gritty as a result of the smoke damage to the blood vessels there. This damage to the placenta can also cause placental abruption, which is when the placenta becomes detached from the wall of the womb; this is very serious and can be life threatening for both mom and the baby.
Babies of smokers also have lungs that develop prematurely. This often results in a lifelong increased chance of developing asthma and emphysema.
We don't completely understand the results of the exposure of nicotine to a growing baby's brain. There is, however, some evidence that it might be linked to ADHD and other learning and behavior problems.
I hope you will find this information helpful as you think about your commitment to quit, and I hope it will strengthen your resolve as you follow through on this desire.
Wednesday, February 25, 2009
What is keeping you from Quitting?
Have you ever explored your thoughts and feelings about what is keeping you from quitting? You have reasons to smoke and if you are reading this blog you have reasons to quit. What are these reasons? Contemplating on your life, your values, and checking to see if smoking fits in with these basic attributes that make you who you are.
Many times we are ambivalent about changes, especially important changes like quitting tobacco. If we explore these thoughts and feelings it becomes easier to have a thought out decision based on core values, instead of just going along and making a decision by not deciding... just continuing the statis quo. I would encourage you to make a list either with pen and paper or taking a quiet moment and comtemplating your future and what you want it to look like.
When you reach the time and place when you decide to quit I hope you will look to your strengths especially the strengths you demonstrated when you made earlier quit attempts. What are the things that worked before and why did you try before are both important questions to ask at that time. Look at your values and life style and change in ways that will reflect who you are and who you want to be. I know you can find the strength to quit.
Many times we are ambivalent about changes, especially important changes like quitting tobacco. If we explore these thoughts and feelings it becomes easier to have a thought out decision based on core values, instead of just going along and making a decision by not deciding... just continuing the statis quo. I would encourage you to make a list either with pen and paper or taking a quiet moment and comtemplating your future and what you want it to look like.
When you reach the time and place when you decide to quit I hope you will look to your strengths especially the strengths you demonstrated when you made earlier quit attempts. What are the things that worked before and why did you try before are both important questions to ask at that time. Look at your values and life style and change in ways that will reflect who you are and who you want to be. I know you can find the strength to quit.
Wednesday, February 18, 2009
Snowy Day
Last evening as I left work I felt like everywhere I looked was dirty; the roads, my car, the snow banks. Today I woke up to 5 inches of snow. It looks so beautiful, fresh and clean. Have you ever wanted to have a fresh start. One day you have a cough, your tired of the bad breath, the need to go outside for a cigarette, just everything about smoking. Have you ever felt like you wanted a "do over" a chance to begin fresh. When you quit smoking you do begin a fresh start, a cleansing of your body from toxins, tar and nicotine. Here is a list of how long it takes to start the healing, benefitial changes after your last cigarette.
20 minutes:
20 minutes:
- Blood pressure drops to normal
- Pulse rate drops to normal
- Body temperature of hands ad feet increase to normal
8 hours:
- Carbon monoxide level in blood drops to normal
- Oxygen level in blood increases to normal
24 hours:
- Chance of Heart attack decreases
48 hours:
- Nerve endings state regrowing
- Ability to smell and taste is enhanced
2 weeks to 3 months:
- Circulation improves
- Walking becomes easier
- Lung function increases up to 30%
1 to 9 months:
- Coughing, sinus congestion, fatigue, and hortness of breath decrease
- Cilia re-grow in lungs, increasing body's ability to make mucus, clean the lungs, and reduce infection
- Body's overall energy increases
1 year:
- Excess risk of coronary heart disease is half that of a smoker
5 years:
- Lung carcer death rate for average former smoker (one pack a day) decreases by almost half
- Stroke is reduced to that of a non-smoker 5 -15 years after quitting
- Risk of cancer of the mouth, throat and esophagus is half that of a smoker's
10 years:
- Lung cancer death rate similar to that of nonsmokers
- Pre-cancerous cells are replaced
- Risk of cancer of the mouth, throat, and esophagus, bladder, kidney and pancreas decrease
15 years:
- Risk of coronary heart disease is that of a nonsmoker
American Cancer Society; Centers for Disease Control and Prevention
Friday, February 13, 2009
Valentines Day-Things We do for the Ones We Love
Tomorrow we express to our loved ones, by actions, words and deeds, how much we love them. Is there a better way to express that love than the decision to Quit using Tobacco. Smoking affects all of the people we love and especially those nearest to us. I would like to encourage you all to weigh the pros and cons of tobacco use and all of the reasons why you would like to quit and use Valentines as the day you begin that path. Happy Valentines, my hope is that this will be your time to succeed.
Friday, January 30, 2009
Healthy Replacements of Tobacco
There are many quit smoking options that are available for mom's that are pregnant but they do not include Nicotine Replacment Theraphy such as the patch or Nicotine Gum or Chantix. Check with your Doctor about medical options for you but remember there are MANY other Healthy Replacement options that are available to you when you are pregnant.
Low calorie foods for snacking like fresh vegetables, pretzel sticks or even lollipops are great options when cravings hit. Exercise is another healthy option that has many benefits including seratonen which puts your head in a different more positive place.
This is a fun time to try some relaxing and breathing exercises that help with cravings and are a healthy stress reliever which can replace cigarettes.
Drinking water is another way to cleanes your body of toxins from cigarettes and is a healthy alternative to smoking. Does anyone else have Healthy Replacements of Tobacco that have been helpful to you that you would share?
Low calorie foods for snacking like fresh vegetables, pretzel sticks or even lollipops are great options when cravings hit. Exercise is another healthy option that has many benefits including seratonen which puts your head in a different more positive place.
This is a fun time to try some relaxing and breathing exercises that help with cravings and are a healthy stress reliever which can replace cigarettes.
Drinking water is another way to cleanes your body of toxins from cigarettes and is a healthy alternative to smoking. Does anyone else have Healthy Replacements of Tobacco that have been helpful to you that you would share?
Wednesday, January 21, 2009
study links Secondhand smoke exposure to Pregnancy Problems
New research from the Roswell Park Cancer Institute suggests that women exposed to secondhand smoke early in life are more likely to have problems getting pregnant and have more miscarriages than those who were not exposed.
Researchers led by Luke Peppone of the University of Rochester interviewed cancer patients regarding their past pregnancies, pregnancy attempts, miscarriages, and history of smoking and secondhand smoke exposure.
Almost half (40 percent) of women studied reported pregnancy difficulty", according to the researchers, with 11 percent of women saying they had difficulty getting pregnant and more than 30 percent losing one or more babies.
But women who had parents who smoked and recalled breathing in smoke as children or young adults were 26 percent more likely to have difficulties getting pregnant, and women with any secondhand smoke exposure were 39 percent more likely to have had miscarriage.
Cigarette-smoke toxins may have permanently damaged the women's bodies, the researchers said, possibly affecting the cervix and hormonal activity involved in pregnancy.
November 27, 2008, Tobacco Control , summarized by Join Together, (http://www.jointogether.org/) December 9, 2008
Researchers led by Luke Peppone of the University of Rochester interviewed cancer patients regarding their past pregnancies, pregnancy attempts, miscarriages, and history of smoking and secondhand smoke exposure.
Almost half (40 percent) of women studied reported pregnancy difficulty", according to the researchers, with 11 percent of women saying they had difficulty getting pregnant and more than 30 percent losing one or more babies.
But women who had parents who smoked and recalled breathing in smoke as children or young adults were 26 percent more likely to have difficulties getting pregnant, and women with any secondhand smoke exposure were 39 percent more likely to have had miscarriage.
Cigarette-smoke toxins may have permanently damaged the women's bodies, the researchers said, possibly affecting the cervix and hormonal activity involved in pregnancy.
November 27, 2008, Tobacco Control , summarized by Join Together, (http://www.jointogether.org/) December 9, 2008
Wednesday, January 14, 2009
Third Hand Smoke
Recently you might have heard the term Third Hand Smoke. A description of thirdand smoke is, "toxic dust from smoking which settles on surfaces and dangerous volatile compounds disperse in the air, posing a risk to children and others". It is the residue from tobacco smoke and it is especially dangerous to children. Everytime someone smokes, even if they don't smoke around children but are around children and babies afterwards, expose children by the thirdhand smoke on their body. This exposure comes from particles and vapors in a smoking persons' hair, on their clothes and skin. If someone smokes in a car, building or home, even if no one else is present, they are exposing others to thirdhand smoke from all the surfaces that are touched by secondhand smoke and that people might at a later time come into contact with. Exposure to thirdhand smoke is especially hard on crawling babies, children that play on the floor and babies that are held alot.
This exposure is measured by measuring the amount of cotinine found in childrens bloodstream. Cotinine is a "metabolite" or breakdown product of nicotine and is found in the blood of those that are exposed to second or thirdhand smoke. Cotinine forms in the body when a person is exposed to nicotine. It has been found that inside the homes, the tobacco-toxicity levels were up to eight times higher than homes where parents smoked outside. But even in homes where parents smoked outside, the levels of tobacco contaminants were still seven times higher than in houses with non-smoking parents. This exposure could put children at risk for numerous smoking related illnesses, including asthma and sudden infant death syndrome. Check out the January 2009 issue of Pediatrics, and the February 2004 issue of the journal Tobacco Control to learn more.
This exposure is measured by measuring the amount of cotinine found in childrens bloodstream. Cotinine is a "metabolite" or breakdown product of nicotine and is found in the blood of those that are exposed to second or thirdhand smoke. Cotinine forms in the body when a person is exposed to nicotine. It has been found that inside the homes, the tobacco-toxicity levels were up to eight times higher than homes where parents smoked outside. But even in homes where parents smoked outside, the levels of tobacco contaminants were still seven times higher than in houses with non-smoking parents. This exposure could put children at risk for numerous smoking related illnesses, including asthma and sudden infant death syndrome. Check out the January 2009 issue of Pediatrics, and the February 2004 issue of the journal Tobacco Control to learn more.
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