NEW YEAR RESOLUTION

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

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?

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

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

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

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

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

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

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

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

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

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

• 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

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?

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

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

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

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.

Don't Give Up, Keep Trying

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

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

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