Quit For Baby

Information on "Why Smokers Are Skinny"

2011-06-10T13:28:00.004-05:00

I would like to refer you to an article in Science NOW the online Science Magazine. It's title is "Why Smokers Are Skinny" and it reports on recent research that Behavioial neuroscientist Marina Picciotto of Yale University and her associate Yann Mineur have done. They were stuying one particular nicotine reeptor and Yann Mineur noticed that a side effect of this receptor was the mice were eating less. This article explains more about this interesting research. Anyone that has struggled with their weight while quitting will be interested in their findings I think. The article in Science NOW was by Sarah C.P. Williams on June 9, 2011.

Sometimes when quitting tobacco, it helps to understand what is happening in your body as you live with the down side of cravings, head aches, weight gain, and feeling unwell. These happen along side the good things that immediately happen which are food tastes and smells better, you breath easier, and immediately have improved lung and heart health with a growing confidence in yourself. I hope you will find and read this article and that it will help you to understand what is happening to you and allow you to use the information to work on appetite control.

Planning to Quit as your New Years Resolution?

2010-12-22T23:07:00.001-06:00

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 Great American SMOKE OUT

2010-12-16T16:19:00.003-06:00

Every year The Cancer Society sponsors The Great American Smoke Out. It is a fun event that brings to the mind of every smoker if it isn't a good time to quit. It is also a challenge to smokers that asks them to quit for one day. I would like to use this event to make a personal challenge to use this day to Practice Quitting. This is an ideal time when you are thinking of your smoking because of this event to just try it.

What are the merits of quitting for only one day you might ask yourself. Well I believe that a practice day can teach you alot and will help your eventual quit effort by bringing to that effort some knowledge about "smoking and you" that will give you an edge that you would not have had without it.

You can learn alot about your triggers, and about cravings on this practice day. You have a practice day so since you have a desire to make your eventual quitting effective 100% then how best to learn. I suggest a diary. This might come in the form of a small index card that has the following headings. TRIGGER TIME EMOTION IMPORTANCE WHAT DID YOU DO?

The Trigger might be a harsh word spoken to you, or phone call, coffee, alcohol, or anything that made you think of smoking. Many times there are places or situations that can trigger a craving or a need to smoke.

The time element of this small diary can tell you if there are times during the day that you usually smoke. Perhaps you subconsiously know what these are but the diary will clarify the times during the day your body physically expects you to smoke.

The Emotion will bring to your attention what emotions seem to suggest to your mind that a cigarette would "feel good" or make the situations less stressful. Many times people believe that smoking calms them. In hind sight after quitting they examine this belief and think that in todays world smoking causes more stress more than it calms it.

How Important a cigarette varies. Are you smoking because you ran into a friend that you usually smoke with so you are sharing the time together smoking or are the kids really getting to you and you are using a cigarette break to get a way from them for a bit? Just have a 1 to 10 series to show how important the cigarette is to you with 1 being didn't really need to smoke to 10 being I NEED A SMOKE.

With your practice day you can look at strategies that you used to not smoke. Is it concentrating on your breath, taking a mini vacation to in your mind Hawaii or taking a break from what you are doing to a more active activity. These can get you thinking of strategies and allow you to try them out to see how effective they were for you.

The next suggestion is for you to remember on your practice day that cravings only last a few minutes. You can make it through 2 - 5 minutes can't you. This practice reminds you that you are a strong woman, you have overcome many hard times and you can get through the next few minutes of a craving too. It is a powerful tool to remind yourself that You Can Overcome.

So on this Great American Smoke Out have a practice day of Quitting and learn about when you might find it a difficult time, what your triggers are, and what works to get through those cravings. Remember to be kind to yourself during this day. It might not be an easy day but you are learning a lot about yourself and with Practice comes Perfection.

Surgeon General -Report:How Tobacco Smoke Causes Disease

2010-12-16T13:44:00.003-06:00

The following is a summary provided by the Office of the Surgeon General of their recent report on "How Tobacco Smoke Causes Disease". A copy of the report or this summary may be found on the Office of the Surgeon General website. www.hhs.gov

THERE IS NO SAFE LEVEL OF EXPOSURE TO TOBACCO SMOKE. ANY EXPOSURE TO TOBACCO SMOKE - EVEN AN OCCASIONAL CIGARETTE OR EXPOSURE TO SECONDHAND SMOKE - IS HARMFUL.

* You don't have to ba a heavy smoker or a long-time smoker to get a smoking-related disase or have a heart attack or asthma attack that is triggered by tobacco smoke.

* Low levels of smoke exposure, including exposures to secondhand tobacco smoke, lead to a rapid and sharp increase in dysfunction and inflammation of the lining of the blood vessels, which are implicated in heart attacks and stroke.

* Cigarette smoke contains more than 7,000 chemicals and compounds. Hundreds are toxic and more than 70 cause cancer. Tobacco msoke itself is a know human circinogen.

* Chemicals in tobacco smoke interfere with the functioning of fallopian tubes, increasing risk for adverse preganancy outcomes such as ectopic pregnancy, miscarriage, and low birth weight. They also damage the DNA in sperm which might reduce fertility and harm fetal develpment.

DAMAGE FROM TOBACCO SMOKE IS IMMEDIATE.

* The chemicals in tobacco smoke reach your lungs quickly every time you inhale. Your blood then carries the toxicants to every organ in your body.

* The chemicals and toxicants in tobacco smoke damage DNA, which can lead to cancer. Nearly one-third of all cancer deaths every year are directly linkd to smoking. Smoking causes about 85% of lung cancers in the US.

* Exposure to tobacco smoke quickly damages blood vessels throughout the body and makes blood more likely to clot. This damage can cause heart attacks, strokes, and even sudden death.

*The chemicals in tobacco smoke inflame the dlicate lining of the lungs and can cause permanent damage that reduces the ability of the lungs to exchange air efficiently and leads to chronic obstructive pulmonary disease (COPD) which includes emphysema and chronic bronchitis.

SMOKING LONGER MEANS MORE DAMAGE.

*Both the risk and the severity of many diseases caused by smoking are directly related to how long the smoker has smoked and the number of cigarettes smoked per day.

* Chemicals in tobacco smoke cause inflammation and cell damage, and can weaken the immune system. The body makes white blood cells to respond to injuries, infections, and cancers. White blood cell counts stay high while smoking which can lead to disease in almost any part of the body.

* Smoking can cause cancer and weaken your bodys ability to fight cancer. With any cancer - even those not related to tobacco use - smoking can decrease the benefits of chemotherapy and other cancer treatments. Exposure to tobacco smoke can help tumors grow.

* The chemicals in tobacco smoke complicate the regulation of blood sugar levels, exacerbating the health issues resulting from diabetes. Smokers with diabetes have a higher risk of heart and kidney disease, amputation, eye disease causing blindness, nerve damage and poor circulation.

CIGARETTES ARE DESIGNED FOR ADDICTION

*The design and contents of toacco products make them more attrative and addictive than ever before. Cigarettes today deliver nicotine more quickly from the lungs to the heart and brain.

* While nicotine is the key chemical compound that causes and sustains the powerful addicting effect of cigarettes, other ingredients and design features make them even more attractive and more addictive.

*The powerful addicting elements of toacco products affect multiple types of nicotine receptors in the brain.

*Evidence suggest that psychosocial, biologic, and genetic factors may also play a role in nicotine addiction.

*Adolescents' bodies are more sensitive to nicotine, and adolescents are more easily addicted than adults. This helps exxplain why about 1,000 teenagers become daily smokers every day.

THERE IS NO SAFE CIGARETTE.

*The evidence indicates that changing cigarette designsover the last five decades, including filtered, low-tar and "light" variations, have NOT reduced overall disease risk among smokers and may have hindered prevention and cessation efforts.

*The overall health of the public could be harmed of the introduction of novel tobacco products encourages tobacco use among people who would otherwise be unlikely to use tobacco product or delays cessation among persons who would otherwise quit using tobacco altogether.

THE ONLY PROVEN STRATEGY FOR REDUCING THE RISK OF TOBACCO-RELATED DISEASE AND DEATH IS TO NEVER SMOKE, AND IF YOU DO SMOKE TO QUIT.

*Quitting at any age and at any time is beneficial. It's never too late to quit, but the sooner the better.

*Quitting gives your body a chance to heal the damage caused by smoking.

*When smokers quit, the risk for a heart attack drops sharply after just 1 year/ stroke risk can fall to about the same as a nonsmoker's after 2-5 year; risks for cancer of the mouth, throat, esophagus, and bladder are cut in half after 5 years and the risk for dying of lung cancer drops by half after 10 years.

* Smokers often make several attempts before they are able to quit, but new strategies for cessation, including nicotine replacement and non-nicotine medications, can make it easier.

* Talk to your doctor or call the Quit line and get started on a quit plan today.

Holiday Stress Busters

2010-12-16T13:43:00.000-06:00

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.

FDA Warns that e-cigarettes pose "acute health risks"

2010-10-21T13:28:00.003-05:00

I guess the old adage if it sounds too good to be true it probably is - is true again. E-cigs seemed to be a perfect answer for some smokers who like to smoke but don't like some of the health risks or the coughing that smoking causes, but unfortunately e-cigarette's also have health risks. Unfortunately we only know in a general way what these risks are because they haven't been studied in controlled situations. They haven't been studied in controlled situations because all kinds of people are making e-cigarettes and there are all kinds of uncontrolled ways that they are making them. Do they have the same amount of nicotine that most regular cigarettes do? Is each puff delivered have the same amount of nicotine in them. Remember that nicotine is toxic and if you don't know how much is in each e-cigarette then you are really playing with fire!
Well besides not know how much nicotine you are getting in each of those puffs, what else is in them. Again what little bit of information that has been gathered about the e-cigs is that there are alot of additives that are in the e-cigarettes than just the nicotine. Color, smell, flavor, what are all of those additives doing to you.

For years in the 50's and 60's people said that smoking was safe. There are even old advertisments that can be seen having Doctors suggesting that smoking a certain brand is the best. So what can we learn from this. Right now we don't know what is in e-cigarettes except that they have some amount of nicotine in them. We also don't know how much nicotine is in them, what the dose is for each puff and what the other additives are that are included in them. There have been no studies that look into the short and long term affects of these additives. My hope is that the FDA will require these products to undergo the same scruteny that is required on all drugs that are legally sold in the United States. I hope you will go to the Surgeon Generals new report on smoking. They have some information on the affects of nicotine that are alarming. Make sure you know what nicotine does before you continue to use tobacco products, or nicotine products.

Until e-cigarettes are studied, and you know what is in them, and what happens to the body when these substances are inhaled then please don't go from regular cigarettes to these products. Make informed decisions and until you can be informed don't buy and "smoke" e-cigarettes.

Quitting, on the Homefront

2010-09-27T12:31:00.004-05:00

My recent post was on partners quitting together. What happens if you are the only one that is ready to quit or if you are the only one that smokes in your household, what then? You still need the support of your family, and everyone living with you. This can be tricky because often between family and loved ones ISSUES about smoking have occurred, or times when your smoking has been a cause of conflict. It is easy to feel judged by others who don't smoke or smoke themselves but think because you have young children or are pregnant that you should quit. So the question becomes how to get past all of these barriers and begin the efforts of quitting despite the negative opinions of others.

This will take effort, and I will begin by suggesting that you start with laying it out on the table. Tell them of your feelings. This works by using those "I feel" words. It doesn't help if they get on the defensive, you want their support, not their anger, so own your feelings by letting them know how you feel and what you want to accomplish. An example would be, "I feel scared to try to quit because I don't want to disappoint myself or others if I can't quit but I have set a quit date and would like your support. I feel that if I tell you what things will help me and what things don't help, things will go easier for me. I know this won't be easy for either of us but it is important and I need your support and feel I know what things you can do which will really help me during this difficult time." In this example you lay out your feelings and desires, you are up front about the specific things that will help support your efforts and you acknowledge how hard it will be for both of you.

To help them know how to support you, you need to be specific on what support works and what they could do that would feel judgmental from them. This is tricky because to enlist their help you have to make sure they don't feel blamed or defensive. Again try to stick with the "I feel" words, they will cut out some of the negative feelings they might feel about this issue too. I would suggest that you don't get into the things that have happened in the past by just saying I have given this a lot of thought and think that _______ will work best. This is a new day and everyone involved needs to feel this is a fresh start and shouldn't be weighed down by the past.

It is important to relay how important it is that everyone around you should not smoke around you. Ask if they would change their routine so that they smoke away from the home or at least away from you. It is especially important that they don't smoke in the car that you will travel in. This is often a place people associate smoking with and it will trigger a stronger craving if someone has recently smoked there. I would encourage you to figure out times and ways to spend together that don't involve smoking. You both will need to change routines so that you still spend time enjoying each others company, and handling family business without doing it where you used to smoke together. Your special loved one can help by changing a smoking routine to going out on walks with you, or helping you through a craving with a change of activity or an I love you.

I know that you need the support from loved ones especially during the early days of quitting where you are likely to be cranky, difficult and when you might not feel very well. Tell them you expect the early days to be hard and that you hope they can be patient when you are hard to live with. Ask them to give you some slack when you are angry or emotional, that you especially need their love then. Let them know what some of the hard parts of quitting might feel like to you so they can better understand what you are up against.

I hope that you can have these honest conversations with your partner and loved ones and that they will take them in the spirit they are offered. These times require patience and love shown by everyone and support can be shown if they keep what will work best for you at the forefront.

Smoking Together? Is it time to Quit Together

2010-09-20T15:33:00.001-05:00

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.

After Quitting Healthy Changes Happen Quickly

2010-08-30T11:33:00.003-05:00

Quitting Improves your Appearance: You will have healthier skin, fresher breath and healthier teeth.
You will smell better and your sense of smell improves quickly and will continue to improve the longer it has been since you smoked. Your sense of taste improves too. You will be able to breath easier when you climb stairs, or participate in the activities like bowling, biking or even vacuuming without losing your breath.

Many of the Changes you will notice after Quitting happen quickly.

In 20 minutes, your blood pressure, pulse rate and the temperature of your hands and feet return to normal.

In 8 hours, carbon monoxide and blood oxygen levels return to normal.

In 24 hours, risk of heart attack drops.

In 48 hours, your nerve endings start to re-grow.

In 2 weeks to 3 months, you breathe easier. Circulation improves and lung function improve. This means that daily activities and the sports that you love to participate in will be easier and more enjoyable for you.

In 1 to 9 months, cilia, which clean your lungs, start to regain normal function which will increase the ability to handle mucus, clean the lungs, and reduce infection. You won't cough as much or have as much congestion. You won't be as tired feeling.

In only 1 year, your risk of heart disease is half of what it was when you smoked.

5 years after quitting, your stroke risk is reduced to that of a nonsmoker.

10 years after quitting your lung cancer death rate is about half that of a continuing tobacco user. The risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas also decrease.
15 years after quitting the risk of coronary heart disease falls to that of a nonsmokers.

University of Wisconsin Center for Tobacco Research and Intervention, What Happens When You Quit

This information

You're doing the Right thing to Quit!

2010-08-09T14:54:00.005-05:00

Quitting is the best gift you can give your child. A study at the Centers for Disease Control and Prevention speaks to the importance of pregnant smokers quitting by documenting what can happen if the mother keeps smoking.

The review of national data found smoking caused up to 8 percent of premature births and up to 19 percent of cases of term low birth weight. They linked smoking with up to 7 percent of deaths related to premature births and up to 34% of SIDS.

Researcher Patricia Dietz is quoted as saying, "Smoking is a very well-established cause of restricting fetal growth during pregnancy and also shortening the length of pregnancy."

The study was published in the American Journal of Preventive Medicine.

Medications to Help you Quit - Tobacco Treatment Medications , doses, uses, and side effects

2010-07-14T18:40:00.004-05:00

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.

Medications, try try again

2010-07-14T18:35:00.003-05:00

Looking further into Medications to Quit

I have said a lot about medications in the past, but on this blog I would like to focus on what you have learned in past quit attempts about different medications. What have you learned that can help you now as you choose medications that can help.
I often hear people say " I have tried that and it didn't work for me" and it makes me wonder what happened that made it not work. Sometimes it is because it is the wrong medication for that person, like if a person has really sensitive skin maybe the Nicotine Replacement Therapy, The Nicotine Patch, isn't going to work. But with some reflection you might find that a medication that you tried at another time will work now.
For this reason I would like to encourage you to look a bit more deeply at what medications you have tried and what worked about it and what didn't. If you can understand what did work it will lead you to several possible next steps. It is possible to change the way you use the medications to make it work, supplement it by adding other medications to the main one, or perhaps getting better support will make the difference in success. Sometimes a change in behavior is what will make things work for you.
On further reflection has a medication worked most of the time but during extreme cravings didn't cut it? Maybe it will work better if you sometimes supplement it with another medication. An example is using the Nicotine Patch or Nicotine gum and when cravings hit hard also use a dose of nicotine inhaler or a nicotine nasal spray. Both of these medications send nicotine to the brain quickly. I have found that sometimes people who have tried Chantix didn't make a firm quit date and haven't spent any time thinking about how to address the social and emotional needs that tobacco meets. If you never really quit while taking Chantix, but continued to use the tobacco for emotional reasons then a firm quit date and using other methods of handling stress will bring success within your reach. Did you relapse when you were at a bar at your last quit attempt? Maybe changes in behavior is what is necessary and the medication can be tried again. Staying away from bars and alcohol is what helped my son quit. He found it difficult to be in bars without smoking because physically his brain made associations between drinking and alcohol so when he was at a bar his brain made the connection and craved a smoke. He also was used to smoking there and so even his personal habits and rituals made him reach into his pocket for a cigarette. He kept away from bars for a few months before he felt ready to go back to drinking without smoking.
Sometimes people will have reactions to a medication that when managed differently will work for them. An example of this is the NRT, The Nicotine Patch which sometimes gives people intense dreams, even nightmares. If the patch is taken off during the night and another applied the next day it might allow them to continue to use The Patch and they can sleep uninterrupted.
I am going to suggest journaling again as a way to sort out what medication to try. Don't automatically disregard something that you have tried in the past, which didn't work, but instead look a bit deeper to see why it didn't work and if it might possibly work with some adjustments on your part. Talk to your health care provider, they will also have insights to what might work best for you. I send you my best wishes and thoughts on all of your efforts to quit, I know that you can be a Successful Quitter.

Triggers, What to do?

2010-07-08T10:56:00.002-05:00

You have studied what your triggers are and now the serious work of what to do during these difficult times. The first bit of advice is to eliminate them when possible. If drinking alcohol is a trigger for you, or going to a bar then for the first month or so after quitting it is helpful to stay away from bars. There are some reasons that alcohol and nicotine go together or at least that your brain perceives that they do so my best advice is to stay away from alcohol as much as possible for awhile.
Now there are probably some other places or activities that you almost always smoke at. This might be when you go out on a break at work, do you usually head for an outside location with your other smoking buddies to smoke. If this is the case then take a break at another location. Maybe ask a co worker that you usually smoke with if they also want to quit and you can take a walk or pursue another short activity with them. Some folks smoke every time they are in the car or when they are on the phone. Before your quit date you are going to clean the inside of your car maybe even have it detailed. This will remove everything about smoking that might strengthen this trigger. Have some cinnamon or any kind of tooth pick to play with in the car or maybe just a straw to chew on. Something oral seems to help with the hand to mouth habit that often can be reassuring to a smoker. Cinnamon has been found to be a flavor that is often helpful to quitters. Some people that smoke when on the phone have resorted to texting more or might just try to be on the phone in a different location than usual and also have some things like the tooth picks or straws to play with while on the phone. Remember that when and where you smoke is associated by the brain with smoking and when you are in the places or times it will remind you with cravings to smoke. The more you can change these the easier you will find it to quit. The more you can change up these times and places will also help with walks or physical activity being a very helpful change up.
The early morning, first thing upon waking up cigarette is a very important one for most people. This is when it is most important to change up your morning routine. A change of beverage, a change of where you drink the beverage and then a change in the routine of it. If you always have a cigarette when drinking your coffee during a relaxing time around the kitchen table then have tea or chai or even hot chocolate in a different mug sitting outside, although not where you usually smoke. What seems to help most of us is to go for a walk and have your relaxing moment smelling the roses while you drink your tea. Look at your other cigarettes that seem most important to you and change each routine so that you are relaxing or giving yourself a down moment in a way you haven't in the past. Sometimes the last cigarette in the day is really an important one or the after supper one. Make these moments so unlike the past that there will be fewer reminders that you aren't having a cigarette.
My next blog will be about the stress busters we all need more of in our hurried life style

Things to Think About Before you Quit

2010-07-03T11:48:00.004-05:00

You have decided to quit, Great Decision, you've decided on a date, great way to begin, so now what. This is a good week to do some studying on tobacco and You, Take some time over the next few days to think about some things. Each time you smoke a cigarette, think about whether you are smoking out of habit, or because you really feel you need that cigarette; for example are you smoking because you always smoke when you are with Darcy or Jane or whoever; or are you smoking because you really "want, need" the nicotine? What are your feelings, or emotions when you light up, down or bored or excited, what is your state of mind? Some people make a mental note of these two things each cigarette but others like to write this information down so that they can look over the smoking diary and see if there are some patterns to learn from. Which ever you choose to do, make a mental note or physically write it down, the important part of this is to see if you see some patterns. Another part of becoming more aware of when, why and how come you smoke is noting where you are. It might be in the car, out on the porch, whatever. This will alert you to some problematic locations that you will have to plan around when you quit.
Some things people have noted in smoking journals I have seen are, stressed notations, or _____ called and I had a cigarette while we talked. Soon it was apparent that often when she was on the phone she also smoked, or when the kids argued she went out for a cigarette. Most people recognize that they smoke in response to certain triggers, now it is important to use this awareness and to plan some different responses to these triggers than smoking. When stressed I will do a breathing exercise, or I will have tea and drink it in the kitchen instead of coffee on the porch first thing in the morning.
In my next blog I will talk about some different options people have taken when confronted with a trigger during their first few smokeless days. Actually I think quitting and the self awareness and changes it brings to a persons life often means there are new healthful habits that become a part of the persons life so be mindful of yourself in the next week or so and think about your triggers.
Think about the When, Why and Where of your smoking life and ways these can change when you are ready to change your life and quit smoking.
Build an awareness of when you are smoking just because, or if there are certain times when smoking seems very important to you. Obviously each situations needs to be planned for but thinking about this helps you recognize the cigarettes which will be the hardest to give up. A plan, a new routine can be really helpful.
Think and write about the emotions or feelings that often lead to a cigarette, I hope to encourage some healthier alternatives to these than smoking.
I know you can quit and what you will do in the next few weeks will help you do it.

I Think I Can, I Think I Can, I CAN!

2010-06-23T15:03:00.003-05:00

How many times have you quit tobacco and then started again? Most people who have smoked or use tobacco can say they have quit more than once and many people will say three, or seven, or ten times or more. Don't be discouraged if you are in this group because quitting before will help you quit for good now!

The little story of the little train engine, that said "I think I can, I think I can, I think I can" as he had pulled the train all the way over the steep mountain is a great model for what I suggest. Believe in yourself, don't let past discouragements color your effort now because today is a new day, You Can Quit. I know that if you reflect on past times when you have quit and learn from those attempts, and if you really believe in yourself that you will be able to quit!

Let's start with reflecting back on when you quit before, what worked for you? Was it changing smoking rituals to new things to do during times when you usually smoke? Did you find ways to cope with cravings that worked. Sometimes we don't realize that we learned a lot about quitting and what worked for us and we just focus on guilt and feel discouraged that we started again. Don't waste your time with regrets because you did learn from what you have done before and now is the time to build on that effort.

You can learn from the occasion when you began to smoke again. Learn from the time when you smoked that first cigarette after you quit. Where were you? What were you doing? What can you learn by looking back? These are all questions to answer so that you can make plans to avoid the where, the what and the occasion where you relapsed. Sometimes you are unable to avoid these same events but you can plan what you will do when faced with a difficult time or place or event that you know will be difficult. It is helpful to have decided before you are faced with these times what your reaction will be, or how you can change your reactions to difficult situations. Many people find that when they go to a bar or are drinking alcohol that they relapsed. If this is a difficult time for you too it might make sense to not go to a bar until you feel confident that you will not slide into smoking again when you are there. There are no right answers for everyone but there is a right answer for you and if you go into situations with a plan you can be successful.

I have spoken about reflecting on past behaviors and how you can plan for new behaviors. Let's talk about some of the ways to do this. Many people write about past events and can learn from them by writing down what happened during past quitting times. Other people learn by talking things over with a good listener. This might be a family member or a friend, or even someone who is also wanting to quit. You can learn from each other and be a support for each other and that is a powerful help. Whatever way you do this it really will make those past quitting times a valuable tool that can teach you a lot about what it takes to be a quitter for good, so whether you write in a journal, speak to a friend or a counselor know that this effort will really help you.
I want you to know that you can quit and that each time you have quit in the past is learning event that has prepared you to make this the last time you need to quit. Believe in yourself!

Now is the time to Quit

2010-06-19T13:11:00.004-05:00

I can't think of a better time to quit than summer. It is so easy to change routines and to take advantage of the fresh air. Let's think together on how to go about quitting now. I will be blogging on things to think about and do to get ready to quit and then to quit. Let's get together and look forward to a NO TOBACCO FUTURE!
When would be a good quitting date? That is the first thing to consider. Try to pick a day where you have fewer worries and responsibilities. That might be on your day off, or a coming week that has fewer stressers on the calendar. Pick a day, soon before you lose your resolve, where you can change up your routines without too many problems. Look forward to this as some ME TIME. This "ME" time might be the most important of your life. This "ME" time has the potential to save your life. Anything this important to your long term health and well being is important enough to plan for.
Do you have some places or activities that you have been wanting to do? Are there some things that you enjoy and that will take you away from your usual smoking places and times. Plan for a time that will refresh and renew you as you take on this difficult adventure. Approach this day, week, month with anticipation and excitement because it has the potential to change your life, to make it better.
Make plans to spend time with supportive family and friends who will understand grumpy and not as sharp as usual. Make plans to go to places like the museum or a movie that you have wanted to see and where you can't smoke. Make plans to give yourself time in a peaceful place that renews your spirit. Make plans to write about yourself, what you like about yourself and what your strengths are. Write or talk about what you want your future to look like tomorrow, next month, next week and in five years and what it is going to take to make that future possible. Remember to Dream Big because Big things are possible.
My dream for you is to be tobacco free. Plan for the day that you will quit.

Smokeless Summer Days

2010-06-17T20:43:00.005-05:00

It is summer, and it is a perfect time to quit using tobacco. I don't know if your life is like mine but life is more flexible and hard things and difficulties can be overcome in the summer while life is harder during the winter. I have a sun filled ability to see the possibilities in the summer and so I believe that you can quit now that it is summer time.
The summer finds us outside and I find myself with lots of fun ways to spend my time. When we are outside and busy having fun we are able to ignore cravings because we are happily busy. Your first weeks of quitting can be filled with wonderful fun and maybe even peaceful times. Being with family, especially if they don't smoke, swimming, hiking, all are fun ways to spend the time of summer. Just taking the dog and children for a walk can be a fun way to enjoy smokeless fun.
We all know that being physically active is a good way to react to cravings and a good way to change our routines that include using tobacco. It is so easy to be outside and active in the summer which keeps our minds on activities other than smoking. What are your favorite things to do? Do you like to garden, take walks, or swim. Wisconsin is a wonderful place to bike. Maybe you enjoy running, especially now that your lungs are clearer. Enjoy the activity!
There are times of smoking that are harder than others to give up. After identifying these times you will be able to think of a summer activity to do during the usual time that you would be smoking. Take your morning cup of coffee on a walk around the block, or while driving to work take a new route and put the window down and take some deep breaths of summer. If that last cigarette of the day is a hard one to give up do some deep breaths before bed or take up star gazing but in another location than when you use to take that last smoke.
Enjoy your smokeless summer.

A WALK IS A WAY TO QUIT TOBACCO

2010-04-10T18:34:00.005-05:00

A Walk is a way to:

*Get Through a craving, without smoking

* Exchange a smoking ritual for a non smoking tradition

* Give a gift of Time to Yourself and to your Family

* Change your thoughts from an addiction to the magic of spring

* Open your heart and health to new beginnings

* Replace Stress with Happiness

* Give your Heart a 2 way gift of not smoking and strengthening it

*Gives your lungs big breaths of Clean air

*Reflect on the Positives of Life, one of which is not smoking

Here is an invitation to add some entries to "A Walk is a Way to:"

*Meet your neighbors

*Enjoy yourself, and Appreciate yourself

Weight and Pregnancy and Smoking

2010-03-01T13:47:00.010-06:00

One of the things that we as women worry about is weight. When we become pregnant we are still concerned about our weight but we are also aware that the baby needs nutrition. While pregnant it is hard to see what weight gain is baby and what is us. Doctors do a good job of trying to keep us on track during pregnancy so that the baby gets the nutrition necessary to develop properly but that we don't just use this time as a time we give ourselves permission to eat beyond the nutritional needs of ourselves and our babies. I would encourage you to talk to your health care provider so that you eat well, from all of the food groups but do not eat in excess. You may be hungry for pickles and ice cream but go easy on the ice cream.

I know that some women think if they can limit their weight gain they will have a smaller baby and the birth will be easier. Nothing is further from the truth. Women that smoke do have smaller babies, and more babies who are born premature. THE PROBLEM is that smoking while pregnant means that your baby will not get the optimum amount of oxygen to develop and grow with the best possible results of a happy, healthy baby. Smoking while pregnant, often causes complications and premature births which end up being anything but easier. Smoking while pregnant is very hard on the developing child and giving them the best beginning means not smoking. Again, I suggest that you talk to your Health Care Provider about your fears of gaining too much weight and taking their counsel to heart about eating a healthy diet and not smoking during pregnancy. This way of eating will include a well rounded diet of all of the food groups making sure that you eat plenty of vegetables and fruits. Limiting sodas, and desserts is also a good idea. This is the best way to gain the amount necessary to give your child the best beginning and have a healthy pregnancy for you and your child.

When I was pregnant with my second child I used the pregnancy to give myself permission to eat without thought. You can imagine the results, I gained a lot of weight that had to come off after my baby was born. Of course I also had other things going on after the birth, night feedings, the demands of taking care of my family and keeping up with all of my responsibilities outside of my house. Just having a newborn is a tiring, exhaustive undertaking and adding on the other responsibilities can be overwhelming. We also want to return to our pre birth weight immediately. All of these things scream STRESS! How you handle this stress is very important to you and your baby. Remember the ways of handling stress will or already have helped you quit smoking. These tools are also helpful in handling the stress of a newborn or your older children too. Whether it is 4-4-4-4 breathing, or visualization; whatever you use to quit can help you after the birth as well. Remember the archived blogs that talk about handling stress might be a good thing to review. It is never a bad time to commit to not smoking so that your baby, and children do not have to live with the poisons in tobacco smoke.

While considering how to return to your pre birth weight, or as a way of handling your weight don't think that smoking is a good way to achieve this goal. First of all be patient with yourself. Weight should come of slowly and through the use of a balanced diet. Don't use tobacco to handle your appetite. Remember how hard it was to quit smoking and don't put yourself in that position of needing to quit again. It is of life long importance to Not Smoke for the health of yourself and your family. Many childhood illnesses are a result of being around secondhand smoke or they become more serious because of living with secondhand smoke. Don't underestimate the dangers of secondhand smoke on your children and start smoking again If you have begun to smoke again you can quit, you know how because you quit while pregnant and you know you can do it. I encourage you to utilize the support and help from your Health Care Providers in maintaining a good healthy diet and remember that there are other ways to handle stress than eating or smoking. Enjoy your Children and remember that by not smoking you are helping them stay healthy.

Stay Smoke Free

2010-03-01T12:54:00.004-06:00

I have always been amazed at how women change so many things during pregnancy so that their babies can have the best start. Women give up alcohol, quit smoking and change their eating habits so that they are concentrating on good nutrition. I salute all that you do so that your children have the best start possible. I think we can all agree that good parenting begins in the womb and that women make extraordinary changes in their lives to assure a good beginning.

Things will change and although your new normal will be different than your old normal, your life will return to a more regular rhythm and it will become less stressful. If you have postpartum depression get some help from your health care provider. The baby blues are real and should not be ignored but actively treated. Don't put so much pressure on yourself that you forget why you quit smoking and drinking, you quit to give your child the best start. I have seen many women who have gone through the difficulty of quitting tobacco and then when the stress and demands of a new baby enter their lives they start smoking again. Don't let this happen to you or to your baby. Sometimes women put a lot of emphasis on the changes needed in their life to give their children a healthy beginning and don't understand that to continue to do what you can to insure that your child is healthy you must continue to not use tobacco. Smoking is very hard on babies and children. Don't begin smoking again for your own health but also it continues to be of supreme importance to the health of your baby and children.

If you are pregnant right now resolve to quit and to remain smoke free. If you have had a baby don't let yourself use smoking as a way to cope with the difficulties of the parenting job. It doesn't work that well and it is very hard on babies whether in the womb or out of it. Just as you made changes in your life style to accommodate your pregnancy remember that becoming tobacco free is an important life long commitment to your child and yourself. If you have begun to use tobacco again after quitting during your pregnancy; know that you can use what you learned when you quit then to quit again. You can do it and it is important for you to.

Know Thy Self

2010-02-18T14:15:00.002-06:00

This quote's sentiment can be important in quitting tobacco. It takes knowing yourself and why and when you smoke to be able to quit. In December I suggested writing in a journal, which I think is a good way to learn about yourself. This can be especially helpful when you delve into stressful situations and explore how and when you turn to tobacco.

There are also routines and rituals that are part of using addictive substances like tobacco. These can be times that a person always uses tobacco, an example of this would be after dinner or while talking on the phone. It can also be the routines used when smoking, how a cigarette is held, lit and smoked. These are all routines that are comforting and used to emotionally satisfy.

Many people think of cigarettes or tobacco as their best friend. It seems to meet emotional needs and to reduce stress. The relationship a person has to smoking needs to be explored before it can be stopped. It helps to explore your need for tobacco; the physical and emotional addictions that often coexist and make quitting difficult.

I encourage you to think about, write about and talk about the ways that tobacco meets needs in coping with stress, routines that are comforting, and thoughts about when smoking is most important to you. When you know more about all of these things then you will be able to find other ways to handle stress and develop other comforting routines. Defining why smoking is important to you helps clarify what you need to do to quit and helps you also clarify why quitting is important to you. Know Thy Self and to Your Own self Be True.

What is in Cigarette Smoke?

2010-02-08T10:45:00.004-06:00

We know that cigarettes have around 4,000 ingredients. Here is a partial list of some of these substances found in cigarette smoke. Here is a partial list of some of the identified chemicals in cigarette smoking, and their common uses:

Acetone - nail polish remover
Ammonia - floor/toilet cleaner
Arsenic-rat poison
Acetic Acid - hair dye
Benzene- Rubber cement
Butane-cigarette lighter fluid
Cadmium-Rechargeable batteries
Carbon Monoxide-Car exhaust fumes
DDT-Insecticides
Ethanol-Alcohol
Formaldehyde- used to embalm bodies
Hexamine- Barbecue lighter
Hydrazine- Jet and rocket fuels
Methane- swamp gas
Methanol- rocket fuel
Nepthalene- moth balls
Nicotine- insecticide
Nitrobenzene- gasoline additive
Nitrous Oxide Phenols-disinfectant
Phenol-plastics
Polonium-dangerous radiation
Stearic Acid-candle wax
Toluene-industrial solvent
Vinyl Chloride-garbage bags & PFC2

Known Cancer causing agents:
B-Napthylamine Nickel
Benzp(a)pyrene Nitrosamines
Cadmium Nitrosonornicotine
Crysenes Polonium 210
Dibenz Acidine Toluidine
Urethane

Chemicals that Increase the Risk of Birth Defects:

This list is the MOST important list for the pregnant and new mom's who read this blog. I know you'll want to protect your baby from these poisons!

Acrylonitrile Arsenic
Benzene Butadiene
Cadmium Carbon Monoxide
Chromium Copper
DDT/Dieldrin Formaldehyde
Lead Magnesium
Mercury Nickel
Styrene Titanium
Toluene Vinyl Chloride

Metals:
Aluminum Gold
Copper Lead
Magnesium Mercury
Silicon Silver
Titanium Zinc

Information on this sheet is adapted from research available from the National Cancer Institute: http://cis.nci.nih.gov/fact3_9htm

FDA Orders Tobacco Companies to Disclose Cigarette Ingredients

2010-02-08T10:03:00.003-06:00

The FDA has told cigarette companies they must provide detailed information on their products by June. The FDA will then begin studying the composition in detail. They also must give the FDA any research they have conducted on the effects of cigarette ingredients. It is time to regulate this industry, we know that cigarettes are deadly but it is time to learn what additives increase the risk of smoking tobacco.

I recently spoke to a group of cigarette smokers and most of them were unaware of the ingredients of cigarettes. I gave a list of ingredients often found in cigarettes and they were surprised and sickened about what they were bringing into their lungs. They asked why the government wasn't looking our for smokers, wasn't it important for them to smoke cigarettes that were as safe as possible. They also wondered what all of the additives were put there for. The tobacco companies want cigarettes, and other tobacco products to be as addictive as possible, they also want them to burn evenly and have a pleasing flavor. They have spent millions of dollars researching ways to make cigarettes more addictive, and to manipulate the end product in ways that will make them more marketable and will sell more cigarettes. It is time for the government to act as a watchdog on these companies so that the ingredients aren't making these products even more deadly. I agree with these smokers, it is time that the government take responsibility in finding out what is in cigarettes and as they learn what ingredients or combination of ingredients make cigarettes more deadly that they limit or eliminate ingredients that add even more harm than just the burning tobacco does. This group of smokers had just assumed that this was being done, it is time for it to happen and I am glad that the FDA has taken on the challenge. Lawrence R Deyton, the director of the FDA's Center for Tobacco Products, as been quoted as saying, "Tobacco products today are really the only human-consumed product that we don't know what's in them." It is time to study what is being consumed, the ingredients that we do know about are deadly and I hope that many of these additives will be eliminated.

Looking further into Medications to Quit

2010-01-22T10:34:00.004-06:00

I have said a lot about medications in the past, but on this blog I would like to focus on what you have learned in past quit attempts about different medications. What have you learned that can help you now as you choose medications that can help.
I often hear people say " I have tried that and it didn't work for me" and it makes me wonder what happened that made it not work. Sometimes it is because it is the wrong medication for that person, like if a person has really sensitive skin maybe the Nicotine Replacement Therapy, The Nicotine Patch, isn't going to work. But with some reflection you might find that a medication that you tried at another time will work now.
For this reason I would like to encourage you to look a bit more deeply at what medications you have tried and what worked about it and what didn't. If you can understand what did work it will lead you to several possible next steps. It is possible to change the way you use the medications to make it work, supplement it by adding other medications to the main one, or perhaps getting better support will make the difference in success. Sometimes a change in behavior is what will make things work for you.
On further reflection has a medication worked most of the time but during extreme cravings didn't cut it? Maybe it will work better if you sometimes supplement it with another medication. An example is using the Nicotine Patch or Nicotine gum and when cravings hit hard also use a dose of nicotine inhaler or a nicotine nasal spray. Both of these medications send nicotine to the brain quickly. I have found that sometimes people who have tried Chantix didn't make a firm quit date and haven't spent any time thinking about how to address the social and emotional needs that tobacco meets. If you never really quit while taking Chantix, but continued to use the tobacco for emotional reasons then a firm quit date and using other methods of handling stress will bring success within your reach. Did you relapse when you were at a bar at your last quit attempt? Maybe changes in behavior is what is necessary and the medication can be tried again. Staying away from bars and alcohol is what helped my son quit. He found it difficult to be in bars without smoking because physically his brain made associations between drinking and alcohol so when he was at a bar his brain made the connection and craved a smoke. He also was used to smoking there and so even his personal habits and rituals made him reach into his pocket for a cigarette. He kept away from bars for a few months before he felt ready to go back to drinking without smoking.
Sometimes people will have reactions to a medication that when managed differently will work for them. An example of this is the NRT, The Nicotine Patch which sometimes gives people intense dreams, even nightmares. If the patch is taken off during the night and another applied the next day it might allow them to continue to use The Patch and they can sleep uninterrupted.
I am going to suggest journaling again as a way to sort out what medication to try. Don't automatically disregard something that you have tried in the past, which didn't work, but instead look a bit deeper to see why it didn't work and if it might possibly work with some adjustments on your part. Talk to your health care provider, they will also have insights to what might work best for you. I send you my best wishes and thoughts on all of your efforts to quit, I know that you can be a Successful Quitter.

Quit Date -

2010-01-09T14:48:00.004-06:00

You are going to love this, surprise, another chance to journal.
The best way to quit is to set a quit date and then prepare. Lately I have blogged about things to think about in preparation for your quit date, but I never spoke about picking your Quit Date. It is very important to pick a day and then prepare, so today the important question and journal entry can be what makes a good Quit Date.
First it is important to give yourself some time to journal. An important consideration is Timing. We each have crazy stress filled days and quieter days when there aren't as many things going on. I know most of you don't have quiet days but I do know that some days are not as crazy busy as others. Holidays are usually just packed full of responsibilities and to find a minute free is amazing but now that the holidays are over there might be some winter doldrums ahead of us. Now might be a better time to quit. In thinking through Quit Dates I would like to encourage you to literally look at your calendar, get out your journal and have a discussion with yourself on the pages of your journal about what would be the best time to Quit Tobacco. Well there be time to go to a movie with a friend. Maybe you can even quit with a friend and have a guaranteed support from someone who will understand! Well there be time to go mall walking for a little exercise or time for other diversions when cravings become difficult? Is your family in a period of relative calm? All of these can make a difficult time easier!
Another thing to think about when deciding to quit is getting your Tobacco Treatment medication set up. Give yourself time to visit with your health care provider about quitting and if you are able to take medication, deciding on the medication that will work best for you. If you have tried something once and it didn't work don't completely discount it, you might be able figure out a way to make it work for you this time. Give yourself enough time to have these conversations with your health care provider before you quit.
Enjoy talking to yourself in your journal and I am sure you can pick a date that works well for you.

Self Assessment to Help in Quitting

2010-01-02T17:07:00.002-06:00

In this series of blogs where I have been encouraging Self Awareness Activities in preparation for quitting I have another activity which is developed to help people think of the rituals and routines associated with tobacco and encourage thinking of replacement of those rituals with other routines. Try including in your Quit Diary your responses to this next series of questions.

When you smoke or chew, you establish a routine or habit. You may miss the many rituals involved with using tobacco products.
The Smoking/chewing rituals I like most were:
1.
2.
3.

Activities I will substitute for these rituals include:
1.
2.

Describe three situations in which you used tobacco products even when you didn't feel like it. (ex. First thing in the morning)
1.
2.
3.

Over time, you have reinforced thousands of behaviors with the mouth.
Activities I will substitute for oral reinforcement include (possible choices: chewing gum, toothpicks, straws, low-calorie foods, sugar-free candy, worry stones, herbal tea)
1.
2.
3.

Nicotine is a drug that causes physical dependency and, therefore, uncomfortable withdrawal symptoms occur when you stop using it.
What I fear most about experiencing withdrawal symptoms is:
1.
2.

Activities I will use to help myself cope with withdrawal include (possible choices: nicotine replacement products, therapeutic massage, acupuncture, medication, exercise)
1.
2.

When the cravings are especially intense, I will (possible choices: use a nicotine nasal spray, all a friend exercise):
1.
2.

Quit Day Tomorrow? CLEAN OUT SMOKING REMINDERS

2009-12-31T15:43:00.003-06:00

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.

Learn From Other Quit Attempts, Journal about what you learned

2009-12-31T15:28:00.005-06:00

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!

Friends and Partners

2009-12-31T15:06:00.002-06:00

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.

Diary of a Smoker Who is Going to Quit

2009-12-30T22:49:00.006-06:00

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.

Questions and Other Things to Think About Before Quitting

2009-12-29T18:27:00.003-06:00

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?

Medications to help quit

2009-12-29T09:26:00.003-06:00

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.

Planning to Quit in the New Year

2009-12-28T10:06:00.005-06:00

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.

Celebrate

2009-12-21T10:38:00.003-06:00

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.

Celebrations

2009-12-14T09:43:00.002-06:00

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.

Holiday Stress Busters

2009-12-08T11:50:00.003-06:00

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.

Thankfull

2009-11-25T17:15:00.002-06:00

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

Cost of Smoking

2009-11-15T12:23:00.008-06:00

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.

Stress, Anxiety and Depression, There is Help

2009-11-10T11:32:00.004-06:00

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.

2009-11-02T14:39:00.001-06:00

4-4-4-4 BREATHING

2009-11-02T11:23:00.002-06:00

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.

Excuses?

2009-10-24T11:33:00.005-05:00

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)

Clove Cigarettes

2009-10-22T14:20:00.004-05:00

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.

Are Roll Your Own Cigarettes Safer?

2009-10-16T11:36:00.005-05:00

"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.

FDA Bans Flavored Cigarettes

2009-10-15T21:35:00.004-05:00

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.

Pregnant Smokers Linked to Psychotic Symptoms in Children

2009-10-08T11:50:00.009-05:00

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.

Women who quit smoking before or early in pregnancy significantly reduce the risk to their babies

2009-09-17T22:36:00.008-05:00

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.

E Cigarettes are reported Toxic by FDA

2009-07-27T17:32:00.004-05:00

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.

Four Techniques for Breath and Focusing

2009-07-21T21:27:00.003-05:00

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.

Quick Stress Busters from Nancy J

2009-06-26T00:21:00.003-05:00

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!

Relax, It's Easy

2009-06-22T20:38:00.012-05:00

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.

Quitline 800-/QUIT-NOW

2009-06-13T18:05:00.003-05:00

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.

Medications to help quit

2009-06-03T16:43:00.010-05:00

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.

Nicotine Facts

2009-05-31T22:29:00.002-05:00

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

You Can Do It!

2009-05-18T20:31:00.011-05:00

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.

Spring has Sprung

2009-05-08T20:10:00.003-05:00

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

2009-05-08T19:25:00.006-05:00

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.

Smoking Together - Quitting Together??

2009-03-13T08:53:00.008-05:00

Smoking during Pregnancy

2009-03-04T12:40:00.007-06:00

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.

What is keeping you from Quitting?

2009-02-25T12:09:00.002-06:00

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.

Snowy Day

2009-02-18T12:04:00.005-06:00

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:

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

Valentines Day-Things We do for the Ones We Love

2009-02-13T15:04:00.005-06:00

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.

Healthy Replacements of Tobacco

2009-01-30T11:10:00.002-06:00

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?

study links Secondhand smoke exposure to Pregnancy Problems

2009-01-21T12:00:00.004-06:00

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

Third Hand Smoke

2009-01-14T13:56:00.002-06:00

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.

NEW YEAR RESOLUTION

2008-12-31T09:09:00.005-06:00

Tomorrow begins the New Year, 2009. Begin the year with a feeling of hope, the slate is wiped clean of efforts gone awry and NOW represents a chance to do something you have always wanted to do. This is a great time to quit smoking.
What makes now different than other times?
What have you learned about you and smoking that will make this time your quit time?

You have learned when you are most vulnerable to relapse so that you can avoid difficult times.
You have learned to change your routine around times when you used to smoke.
You have made a quit plan.
You have the QUITline with support and medications available. 1-800-784-8669
You will take the money you save from not buying cigarettes and spend it on something you have always wanted for yourself!

This is the Year, This is the Time. You will be able to QUIT!

A Snowy Day

2008-12-24T12:09:00.006-06:00

Days like today bring to mind memories of snowy days past. I remember playing in the snow with my family on days like today, and shoveling snow with them on a day like today but I also remember coming inside after playing on a snowy day and having hot chocolate and curling up by my mom while she read me a story and also doing the same with my own children. I cherish these memories! I hope you are making memories like this with your children, playing outside with them, and then inside for a shared time of a game, hot chocolate with a cookie and then reading a book together. As you make these memories I encourage you to keep them smoke free memories. Almost half of children in the United States are exposed to secondhand smoke every week with another 25% are exposed to smoke in their homes. If you are still smoking remember that you can still protect your children from most of the effects of second hand smoke by not smoking in the car or your home and not allowing others to smoke there either! If you aren't quite ready to quit smoking you can still do all that is possible to protect your children and if you have quit you can do many things that will protect your children from the effects of second hand smoke by making it a rule for others not to smoke near them. You can make memories that are smoke free memories.

Stresses of the Holidays?

2008-12-17T13:52:00.003-06:00

Holidays are wonderful and joyful but their downside is they are stressful. When smokers or former smokers are stressed they often turn to smoking to reduce the stress. What are other healthier ways to handle the stress of the busy holiday season.

Build a snowman with your children
Go Sledding or ice skating
Check out an exercise video from the library and when you want a cigarette exercise instead
Get some toothpicks or straws and play with them
Go to the bathroom or out on the porch and take some deep breaths, and try to calm your busy mind
Lie down and put yourself on a warm beach with the waves breaking and the salt air beakoning
Consiously relax your muscles, especially your neck and back muscles.
Do some yoga moves
Spend some time with sudoku
Watch a favorite show
Give yourself permission to spend a few moments alone pampering yourself
Take a bath with candles
My friend says clean the house or reorganize a room, decorate
Play a game with your child
Knit a scarf or hat
Play and punch playdough
I bet you know what helps you relax, Just give yourself permission to spend the time to take a break from your busy life.
I know you can get through this busy time without smoking! Give yourself permission to spend time on yourself. Happy Holidays

GREAT AMERICAN SMOKE OUT

2008-11-20T12:33:00.002-06:00

Today is the Great American Smoke Out !

Think about the following reasons to quit and add your own and then for just today don't smoke. I know you can do it!!!
Do you find you are out of breath when you walk up a flight of stairs? Smoking means lungs fill up with phlegm and tar and this reduces the exchange of oxygen, carbon dioxide and nutrients between tissues and the bloodstream. This hurts your entire body not just your lungs.

Female smokers may have a harder time getting pregnant.

Smokers are two times more likely to suffer from depression.

Smoking is very expensive.

I came across cute little quiz that I thought might be fun for some one who is thinking of quitting to take. Here it is.
1. Why do you want to quit?
a) to avoid lung cancer
b) so I'll live a long life healthy life
c) to protect my children from second hand smoke
d) I want to quit for me.

2. Who in your life makes you want to quit?
a) my partner
b) my children
c) my parents
d) myself

3. What will you do the day before you quit smoking?
a) Smoke like always.
b) Smoke until it comes out your ears!
c) Clean my car/house and throw out my ash trays.

4. Who will help and support you as you tackly quitting?
a) my partner
b) The quit line.
c) My Dr so I can get a prescription for Chantix.

5. Where are the places and what are the times I will have to change my routine so I won't want to smoke?
a) Going to the bar, drinking with friends.
b) Smoke breaks at work
c) when the kids drive me crazy and I need to escape.

6. Your Partner smokes and that makes it really hard to quit, what can I do?
a) Ask him to quit with me.
b) Ask him not to smoke around me.
c) Quit together and with the money saved go on a romantic get away together.

7. What has typically happened in your past quit attempts?
a) I quit for a day and gave into my cravings the next day.
b) I got some help from my friends
c) I called the quit line and got the free patch for 2 weeks.
d) I changed my routines especially during times I would usually smoke.

8. What factors influenced the method you will use to quit?
a) My friend quit cold turkey and I am going to try that.
b) I want support so I am going to call the quit line.
c) I've researched different options and I will pick what fits with me and my needs.

9. When you quit smoking, how will you handle cravings, hunger and other ussues that quitting brings up?
a) I'll keep some veggies on hand and when I get an urge to smoke I'll have them to much on.
b) I'll treat myself to all my fav junk food.
c) I'll go to a movie or distract myself with a new fun activity.

Interesting New Study

2008-10-24T14:40:00.006-05:00

Infant Breathing Hurt by Prenatal Exposure to Tobacco Smoke

Babies born to smokers are at greater risk of breathing problems that could be associated with sudden infant death syndrome (SIDS) a small study indicates.
In comparing children born to smokers and children born to nonsmokers the University of Calgary researchers found that babies born to smokers experienced problems with spontaneous recovery of breathing pauses and oxygen saturation levels. This could help explain why infants of smokers are at a particularly high risk for SIDS.
This study was published in the American Journal of Respiratory and Critical Care Medicine.

Research on Quitting and Exercise

2008-10-01T12:38:00.002-05:00

New studies suggest that physical exercise may help pregnant smokers to quit. Smokers that had an exercise routine of moderate walking, and who also received counseling were as likely to quit as smokers that used the nicotine patch. Researchers report that one quarter of the participants were able to quit smoking.
Another study reports that exercising for as little as five minutes reduces craving for cigarettes among smokers. Smokers who did moderate exercises, like walking or isometrics, reported decreased desire to smoke.
This information gives pregnant smokers better information on another tool that can be used to effectively reduce the number of cigarettes smoked and moderate exercise can help them completely quit smoking.
Good Luck with starting a fall exercise routine!

Quit Line Expands Services for Pregnant Women Who Smoke

2008-08-01T14:31:00.005-05:00

Quit Line Expands Services for Pregnant Women Who Smoke
The Wisconsin Tobacco Quit Line (1-800-QUIT-NOW) today announced expanded services for pregnant women who smoke. This is a critical enhancement of free individualized coaching services since Wisconsin is in the top 20 of all states for smokers in that vulnerable group.
"According to new tobacco-treatment guidelines released this spring by the U.S. Public Health Service, counseling can increase a smoker's chance of quitting by as much as four times versus trying it alone. Individualized counseling is just what the Wisconsin Tobacco Quit Line provides. On Aug. 1, the Quit Line will expand its services for pregnant women who currently receive assistance tailored to their needs. The expanded program will provide additional contact - up to 10 phone calls, including two postpartum - to prevent a return to smoking," said Kate Kobinsky, Wisconsin Tobacco Quit Line coordinator. Many Quit Line users now take four calls. Nearly 14 percent of the pregnant women in Wisconsin smoke, compared to the national average of 10 percent. That puts Wisconsin at number 18 in the overall U.S. ranking.
Pregnant women who smoke not only compromise their own health, but that of their baby. Cigarette smoking during pregnancy increases the risk of complications, premature delivery, low-birth-weight infants and stillbirth.
"A fair number of women do quit while they are pregnant, but go back to it after they leave the hospital with their newborn. We are hoping, "Kobinsky said, "that with the Quit Line coaching extending past the birth of their babies, more women will remain tobacco free. Nursing mothers who smoke pass on nicotine to their babies trough breast milk. Plus, secondhand smoke has been linked to sudden infant death syndrome."
Tommi Thompson, finance and operations director with the Wisconsin Women's Health Foundation (wwhf.org) praised the expanded Quit Line services and discussed her organization's complementary program, "Through our First Breath Program, we encourage healthcare providers to use prenatal and postpartum visits to get women to do something about their tobacco use. The expanded telephone counseling is an added, and beneficial, way to help women quit and stay quit."
First Breath is a statewide initiative with 100 sites that has helped more than 5,000 pregnant smokers since 2001.
The Wisconsin Tobacco Quit Line provides free, confidential and nonjudgmental coaching. It is available from 7am-11 pm seven days a week. Messages left after those hours will be returned within two days. People can also reach the Quit Line through wiquitline.org online. In either instance, a smoker interacts with a trained counselor to get practical and proven-effective advice. Since its inception in 1991, the Quit Line has helped more than 80,000 Wisconsin residents.
The Quit Line is managed by the University of Wisconsin Center for Tobacco Research and Intervention (UW-CTRI) and is funded by the Wisconsin Department of Health Services.

Quit Tips for the First Week

2008-07-30T14:50:00.004-05:00

This is a reprint from: UW-CTRI, Quit Tobacco Series
There is more helpful information available through UW-CTRI, to access information on quitting tobacco go to www.ctri.wisc.edu.
Quit Tips for the First Week
Nicotine is a powerful addiction. If you have tried to quit, you know how hard it can be. People who quit smoking or chewing typically experience physical and psychological withdrawal.

But millions have quit smoking and chewing tobacco. You can, too!

There are no medications FDA-approved medications for use by pregnant women so the following information about See your Dr for Medications does not apply if you are pregnant. The rest of the information is doubly important, and can be very helpful, if you are quitting without the help of medication because you are pregnant.
See your Doctor for Medication:
There are six FDA-approved medications to help you quit - including Chantix, Zyban and so called nicotine replacement therapies including the patch, gum, lozenge, inhaler and nasal spray. Ask your doctor if prescription or OTC medications are right for you. These medications, combined with the proper coaching, may significantly improve your chances of quitting for good.

Get Coaching Help:
Call Wisconsin Tobacco Quit Line at 1-800-784-8669

Replace Tobacco with Healthier Options:
Try carrots or cinnamon sticks. Keep your hands and mouth busy. Try low calorie foods for snacking- carrots, lolli-pops, cinnamon sticks, sugarless gum or pretzel sticks. Don't skip meals.
Drink a lot of liquids, especially water. Try herbal teas or fruit juices. Limit coffee, soft drinks and alcohol - they can increase your urge to smoke.

Change your Habits:
Exercise regularly and moderately. Regular exercise helps. Try walking or jogging in the morning instead of having a cigarette or dip. Joining an exercise group provides a healthy activity and a new routine.
Get more sleep. Go to sleep earlier. Take naps. Read a book before bed instead of lighting up or chewing.
Take Deep Breaths. Distract yourself. When cravings hit, do something else immediately such as talking tro someone, getting busy with a task, or taking a deep breaths.
Avoid places you connect with smoking/chewing.
Remind yourself every day why you are quitting.
Reduce Your Stress:
Take a hot bath or shower, get a massage or exercise.
Listen to relaxing music.
Watch a funny movie.
Put Yourself in a Position to Resist Cravings:
Hang out with people who don't smoke/chew.
Find friends, family or a support group for encouragement.
Toss all cigarettes, ash trays and chew products.

Harm Reduction and dealing with Feelings and Cravings

2008-06-20T13:12:00.002-05:00

Feelings of Nicotine Withdrawal
As you withdraw from nicotine by smoking fewer cigarettes, or stopping smoking, you may experience some intense feelings that are associated with nicotine withdrawal. They can include cravings for a cigarette, anxiety, anger and irritability, less energy and sadness. Many people can't concentrate, are easily frustrated and may eat more food when they want a cigarette. Some people find it helps them to know it won't last long. Changing routines, drinking water and physical activity usually helps. Taking deep breaths and doing relaxation routines can help. These difficult times will pass and can be endured.
There are also times and specific activities that your brain associates with smoking which will trigger a desire to smoke. These might include morning coffee, drinking alcohol, driving your car, after eating, or when feeling scared, lonely, stressed, or bored. It helps to plan how you might change your routine or activity which will change the trigger. Physical activity like walking, biking or swimming helps change the brain chemistry which can improve your mind set and help get you through these difficult times.

I'll be back

2008-06-19T18:14:00.005-05:00

I will not be at the blog chat on Dec 17th. Join me for some support of your quitting efforts on December 24th and the 31st.

Harm Reduction

2008-06-05T09:57:00.006-05:00

Harm Reduction

We know that when mom smokes it is very hard on an unborn child and on babies exposed to second hand smoke. There are poisonous chemicals, in tobacco smoke and those are released into the pregnant mom’s blood stream and the unborn child is exposed to them. Children who are around 2^nd hand smoke are also exposed. The unborn child’s oxygen level is also limited by the carbon monoxide found in cigarette smoke, which causes less oxygen to be available to the developing child. The nature of addiction makes quitting or reducing the cigarettes smoked very difficult, but definitely worth the effort!

What can mom’s do who aren’t ready to quit but want to limit the harmful effects on their babies? There is a process called harm reduction, which is cutting down on the cigarettes smoked so you can reduce the harm caused by smoking on your baby.

There are many things to do that will help you limit your smoking. A smoking log is a good way to begin. A smoking log is a small card where you write down each cigarette you smoke, the Time, the Need, (S-strong, M-moderate, or L-light), your Mood (how you are feeling at the time), and the Activity (what you were doing at the time).

No. Time Need Mood Activity
______1__ 8:00___AM___ M__ relaxed coffee
______2 __10:30__ AM___ S__ stressed break
______3 __12:00__PM____L___content lunch break

When you look at the time and need categories you can get a sense of when your body expects a cigarette and which cigarettes might be easiest to give up because the need (craving) isn’t as intense. Some cigarettes are part of your routine and might be difficult to cut out but others might have been smoked when you are bored or you and a friend were hanging out together, those cigarettes might be easier to pass on.

With the Mood and Activity categories you can learn what your triggers for smoking are. Many women have been able to learn how to cope with stress, anger or sadness in a way that is not smoking. This might be through breathing exercises, physical activity or changing a routine so that your brain doesn’t associate smoking with the activity. The smoking log can teach us a lot about the role that cigarettes play in our lives, and by learning about that we are better able to limit and decide where we can eliminate a cigarette here and there throughout the day. Each time you don’t smoke a cigarette you are contributing to the health of your child.

I hope this will help you eliminate some cigarettes from your day. It is what we sometimes call harm reduction because though you aren’t quitting you are definitely making decisions about smoking that will improve the quality of life of your child. Each time you decide not to smoke a cigarette you are finding the strength within yourself to overcome part of the powerful force of addiction in your life. I hope you will recognize the strength you have from within to combat this difficult addiction.

Medications for Tobacco Treatment

2008-05-21T14:15:00.005-05:00

Many people want to try to quit without using any tobacco treatment medication. Sometimes it is because they feel they should be able to quit without help, or they feel medication probably won't help, or some feel that medications hurt you and should be avoided at all cost. I thought it might be helpful as you contemplate quitting to give you information about the different medications available so that you can decide (after speaking to your health care provider) what might work best for you. Because of the interest in Chantix, which has been expressed on the blog I thought I begin by providing information on this medication first and later I will add information on Nicotine Replacement Therapies and Zyban. Do not take Chantix if you are pregnant or nursing. If you have experienced depression or other mental health problems discuss with your physician if this is appropriate medication for you.
When you smoke, or use tobacco, the nicotine goes to the brain and attaches to nicotine receptors in the brain. This sends a message to a different part of your brain to release a chemical called dopamine. Dopamine gives you a feeling of pleasure, which doesn't last long, so soon your body will again crave nicotine. It is a vicious cycle.
Chantix acts differently than other tobacco treatment medication (nicotine replacement therapy NRT) or an anti depressant drug like Zyban. Chantix acts on the nicotine receptors in two ways. It blocks some of the rewarding effects of nicotine and it also stimulates the receptors in a way that reduces feelings of withdrawal. In studies it has been the most affective medication currently available. It does have some side effects, some common ones are nausea, constipation, gas, headache, trouble sleeping and bad dreams. The most common side affect, nausea, can be helped by taking the medication with food and water. Chantix should not be used if there is significant Renal impairment and/or if you are undergoing dialysis you need to really consult with your physician.
This is a prescription drug. Chantix should not be taken while pregnant, or nursing.
Recommended treatment is for at least 12 weeks. The treatment begins with:
Days 1-3 1 pill (0.5 mg) per day.
Days 4-7 1 pill (0.5 mg) twice a day in the morning and afternoon
Day 8 is your quit day
Day 8 to the end 1 pill (0.5 mg) twice a day in the morning and afternoon
The manufacturer, Pfizer, pre-packages Chantix so they are laid out day by day.

Quit Tips

2008-05-20T13:55:00.003-05:00

Nibble on low-calorie snacks like carrot sticks, celery and apples
Chew Gum, especially cinnamon, which is a flavor that helps people quit
Stretch out your meals. Eat slowly and pause between bites. (when you quit your sense of smelling and tasting improve)
After dinner, instead of a cigarette, suck on a hard candy or sip a favorite beverage. A walk is especially wonderful.
Take a deep breath during cravings, exhale slowly. Remember the desire to smoke will pass.
Call the Quit line 1-800-784-8669
Be prepared for difficult situations

Research

2008-05-06T10:56:00.002-05:00

We have known for a long time that women that smoke have babies who weigh less at birth. Researchers have further identified why with the research that found smokers were more likely to develop endothelial dysfunction. This in turn can cause dilation of blood vessels, inflammation of the vascular wall, and blood clots. "Our work provides evidence that smoking has a direct and long-term deleterious effect on vascular function in pregnancy and thus provides evidence to why babies of smokers are growth restricted." said researcher Ann Quinton.
Published May 2008 issue of BJOG: An International Journal of Obstetrics and Gynecology

Medication, what will help?

2008-04-04T09:51:00.005-05:00

I recently was visiting with a new mom who smokes. During her pregnancy she was able to cut down to 5-8 cigarettes a day, but she was not able to quit smoking. Now as a new mom it has been increasingly hard to keep her cigarette smoking down to the pregnancy level. That is the nature of nicotine addiction, there will be a physical craving for more and more nicotine which means smoking more cigarettes for the same feeling of well being. She really is motivated to quit but is worried about whether she will be able to. She isn't nursing so she is researching which nicotine treatment medication that will best support her efforts to quit. We discussed various medications and she decided to talk to her physician about Chantix or Wellbutrin. Have any of you used either of these medications and have you any recommendations, or experiences that would help her decide what to take?

Four Keys for Quitting

2008-02-25T13:12:00.006-06:00

Four Keys for Quitting

Get Ready

set a quit date
Get rid of cigarettes and ashtrays
Don't let people smoke in your home or car
Review Past attempts to quit.....What worked, and what did not

Get Support and Encouragement

Talk to your family, friends and co-workers about your quitting and ask for their support.
Talk to your health care provider and ask for their support and a prescription to tobacco treatment medications.
Come to the Blog Support Group, Quit Tobacco Now group or call the Quit Line.

Learn New Skills and Behaviors

Think of ways you might distract yourself, playing with straws or cinnamon toothpicks will keep your hands and mouth busy.
Change your routine during times when you usually smoke. Perhaps your morning coffee time could be Tea time and changing the location that you drink it is also helpful. Going for a walk after supper will help break the cigarette after supper routine.
Feeling stressed, take a hot bath, exercise or take a break from the kids by hiding in the bathroom for a bit.
Plan something enjoyable to do every day. Remember you have the money you aren't spending on cigarettes for a treat.
Drink a lot of water and other fluids. Drinking helps flush your body of the toxins from smoke.

Get medication and use it correctly

If you are on Badger Care your health provider can provide you with a prescription to medication that can help you quit and Badger Care will cover it.
The Quit Line 1-800-784-8669 is giving out 2 weeks of Nicotine Replacement Therapy.
These medications will about double your chances of quitting and quitting for good.
If you are pregnant talk to your health care provider before taking medications.

Interesting New Studies

2008-02-20T13:36:00.011-06:00

A new study finds that women who smoke are more likely to give birth to female babies. Usually women give birth to more boys than girls, about 52 % of newborns are male. Women who smoke during pregnancy, however, are 1/3 less likely to give birth to boys than nonsmokers, and the odds of having a boy are cut in half if the father also smokes.
findings presented at a meeting of the Royal Academy of Pediatrics and Child Health

Maternal Smoking Causes Blood-Pressure Rise Among Babies
Women who smoke during pregnancy are more likely to give birth to babies with an average systolic blood-pressure reading of 5.4 points higher than babies born to moms that didn't smoke during pregnancy and aren't exposed to second hand smoke. Diastolic blood pressure was not affected.
study appeared in the July 2007 issue of the journal Hypertension

Tiny Hearts Hurt by Secondhand Smoke
Children ages 2-14, who are exposed to secondhand smoke show signs of cardiovascular injury, meaning they may be at increased risk of heart disease. "Toddlers are smokers by default", said the studies co-author John Bauer, and "tended to have the greatest levels of nicotine exposure and have greater indicators of cardiovascular risk". Forty percent of toddlers in the study had nicotine content that in adults would suggest that they were active smokers"
findings were presented at the American Heart Associations Cardiovascular Disease Epidemiology and Prevention meeting, March 2008

Women Should Time Quitting Smoking with Menstrual Cycle
Women who try to quit smoking during the time from the end of their period to when they ovulate are 40% more likely to stay quit while those who try during the other half of their cycle are 20% more likely to to stay quit after 30 days. The study was published in the May 2008 issue of the journal Addiction.

FACTOID

2008-02-13T16:07:00.002-06:00

Each year, exposure to secondhand smoke causes 150,000 to 300,000 lower respiratory tract infections (such as pneumonia and bronchitis) in US infants and children younger than 18 months of age. These infections result in 7,500 to 15,000 hospitalizations yearly.

2008-02-04T12:31:00.002-06:00

Don't Give Up, Keep Trying

I hope Mandy's information will kick start a desire to quit in everyone that smokes and read it. There is no better time to quit than NOW! Come to the QFB support group Feb 12th at 6 for support. Take advantage of any help available so that you can provide the best start possible for your child. If you would like some support and information please contact me, Alice, at 845-2947. With a strong desire to quit and with support and encouragement from others, you will be able to quit, it can be done. If you have tried before and feel like you have failed don't be discouraged, each time you quit you learn something about yourself that will help your next effort be more successful. Quitting is often a process of learning from each attempt until the time when all that you have learned comes together for success. DON'T GIVE UP, KEEP TRYING!
Local Quit Smoking Programs:

Quit Tobacco Now, every Wednesday 6-7, NTC. Information call 715-848-4548
Quit Line, 1-800-784-8669
Quit For Baby, Administrator Alice, 845-2947, or acovey@mccdahs.org
Quit For Baby Support Group, Family Resource Center, Tuesday,February 12, 6-7 (child care)

Why Quit? Figuring out your reasons to quit will make it easier to quit!
Make a list of your reasons for smoking, and your reasons for QUITING. This will give you insight as to why you smoke and can motivate you to QUIT.

How Can You Deal With Nicotine Withdrawal???
Expect Symptoms

you may feel cranky or anxious. You might be especially tired.

Know that Withdrawal Symptoms are temporary

Intense withdrawal symptoms (including cravings) usually last only a few days. Some symptoms may last several weeks. Cravings do pass

Get Help

Talk to your doctor or visit a community clinic. Find out what your health care provider suggests for medication that can help you quit smoking.
Call the Quit line or call or email your QFB administrator acovey@mccdahs.org

FACTOID

2008-02-01T14:17:00.000-06:00

Each year, US mothers who smoke at least 10 cigarettes a day can actually cause between 8,000 and 26,000 new cases of asthma among their children.

Risks and Quitting

2008-01-28T11:45:00.002-06:00

Did you know that smoking during pregnancy has been linked to up to 10 percent of all infant deaths, as per the 2001 Surgeon Generals Report?

When you use tobacco during pregnancy you may be increasing the chance that your baby’s health or life may be at risk before, during, or after birth. Some women stop smoking cold turkey when they find out they are pregnant. This is extremely difficult to do but it can be done. Some women will start cutting back and that is great! Some women will continue to cut back until they are completely quit, and we encourage those women to stay quit after their child is born for their own health and the continued health of the baby.

While most of your doctors give you excellent information about quitting, some doctors seem reluctant to have women quit during pregnancy as they feel it is hard on the baby….if your doctor has said this, your doctor may be either very misinformed or perhaps they are smokers themselves and are not able to give you unbiased information. Quitting ANY time during pregnancy is beneficial to both your health and the baby’s health.

Please consider talking to your doctor about the patch or any other questions you may have.

Alice is also very knowledgeable and she would be glad to have you email her as well at acovey@mccdahs.org =)

Mandy-Health Educator

Administrator Alice

2007-12-27T10:41:00.000-06:00

Clove Cigarettes or Kreteks and Bidis

2007-12-14T13:58:00.000-06:00

Here is a question that I was recently asked:

Alice,
I smoke clove cigarettes which aren't like regular cigarettes. Clove cigarettes aren't bad for me, are they?

Clove cigarettes may also be called kreteks and are imported from Indonesia. They contain tobacco, shredded cloves (a spice) and other additives. When tested, they have been shown to deliver more nicotine, carbon monixed, and tar than regular cigarettes. These are NOT safer then regular cigarettes as some people may believe. In fact, research shows that smoking kreteks or cloves will increase your risk for lung serious lung injury especially for those who have asthma or respiratory infections. Research from Indonesia shows that regular clove or kretek users will have a 13-20 time risk for abnormal lung function compared to a nonsmoker.

Bidis (pronounced "bee-dees") are hand-rolled cigarettes imported mainly from India and other Southeast Asian countries. They can be flavored in cherry, chocolate, etc. Tobacco companies may misrepresent that they have less tobacco then a regular cigarette, however, they have been shown to have highter concentrations of nicotine, tar and carbon monoxide than regular cigarettes.

Please look the local resources on this site for more assistance and/or search your own state for ways to get help with quitting.

In health,
Alice

Administrator Alice

2007-12-11T13:29:00.000-06:00

Pregnant women who smoke are usually highly motivated to quit but their partners, friends and family may hinder their efforts if they continue to smoke around them. Men can really help their partners give up smoking during pregnancy and remain smoke-free.. and the best support they can give is to give up smoking themselves. Pregnancy is an ideal time for both parents to try to kick the addiction and couples are more likely to succeed if they make a joint attempt.

Dear Anonymous:

2007-10-10T07:50:00.000-05:00

Dear Moms, I can hear your concern for your babies in your feelings about the withdrawal that you have heard they might experience. Babies and Moms experience not having nicotine in their system very differently. Mom's experience cravings and other withdrawals symptoms. We don't know exactly what the baby feels, but we do know that nicotine in a baby's system is a toxin and also reduces the amount of oxygen that the baby's developing lungs and organs need. Research shows that babies will be healthier if their mom's don't use tobacco.
If you have any questions about your own feelings of withdrawal or want information about quitting I would encourage you to contact me, I would like to help. Until then go for a walk, change your activity or call a friend for some support are all things that can be of help for withdrawal. Administrator Alice

Hello to bizzybee

2007-10-02T08:48:00.000-05:00

hello bizzybee,
I am so glad you asked a question that many mom's have. Doctors that have studied the affects of smoking on babies during pregnancy have found that quitting smoking is the most important thing a mom can do to help her baby grow and mature. Carbon monoxide and other chemicals from cigarettes get into the baby's blood. They can harm the baby and limit the baby's growth. Enjoy your time with baby so close to you, Alice