Smoking Cessation
WHY DO WE SMOKE? Smoking creates a reward effect with the release of Dopamine and six other neurotransmitters stimulating pleasure, arousal, learning, cognitive and memory enhancement, reduction of anxiety and tension and appetite suppression. The reward recedes quickly, setting in motion a cycle of craving, withdrawal and finally smoking again. The psychological reasons are a belief that smoking will release stress, release boredom and create pleasure. However, smokers report increased stress! It is only after quitting that stress and anxiety levels reduce below the previously measured baseline.
TRACE EFFECTS OF SMOKING: 1. Carbon Monoxide destroys oxygen 2. Acids-destroys lung tissue 3. Alcohol-burns the brain 4. Glycol-sedative/tranquilizer 5. Nitric oxide - anesthetic, pain reducer 6. Benzene - coke/oven gas/Leukemia 7. Tar - cancer 8. Hydrocarbons - used for killing insects 9. Cyanide - 100 mg causes death 10. Nicotine - highly addictive 10 of the 2000 plus trace chemicals are present in Tobacco out of these nicotine is the only addictive substance and the rest are all toxic!
WHY SHOULD YOU QUIT? Improved health benefits from the time of quitting smoking w 20 minutes - Blood pressure and pulse return to normal w 8 hours - Chances of a heart attack start to fall w 24 hours - The lungs start to clear out mucus and debris w 48 hours - Nicotine is no longer found in the body. Sense of taste and smell improve w 72 hours - Breathing becomes easier. Energy levels increase w 2-12 weeks - Circulation improves throughout the body w 3-9 months - Coughing, shortness of breath and wheezing improve. w 5 years - Risk of having a heart attack falls to about half of that of a smoker. w 10 years - Risk of lung cancer falls to around half of that of a smoker. According to the study conducted by Duke University psychologist, F. Joseph McClernon, PhD, there are
some foods and beverages that taste better to smokers than others.
DIETARY RECOMMENDATIONS TO HELP YOU QUIT 1. A low fat vegetarian diet containing milk, fruits and vegetables help in quitting smoking. The enzymes left in mouth after consumption reacts with smoke and produces and unpleasant after taste. 2. Alcohol, coffee, meat and sugar are best avoided as these stimulants provide a desire for cigarettes. 3. Low calorie foods like apples, carrots and celery are advised for hunger nibbles. 4. Vitamin B complex is useful to the enzyme system at a cellular level, which helps in dealing with damage done to the cells by smoking. Sources of B vitamins are whole grains, potatoes, banana, lentils, chili peppers, beans etc. 5. Smoking rapidly depletes Vitamin C which actively combats the negative effects of smoking on our bodies and must be continually replenished. This vitamin is critical for smokers and those quitting the habit. 6. Drinking lots of water helps remove toxic deposits in the body. 7. Chewing gum or sucking on cinnamon sticks when having a craving for cigarettes is effective. The other modalities which will motivate and help you quit for good are: 1. Attending a Smoking Cessation Workshop 2. Getting informed about Nicotine Replacement Therapy (NRT) 3. Going for a One-to-One Counseling with a psychologist 4. Practicing lifestyle modification with relaxation techniques, breathing exercises and yoga
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