Preparing for the Day You Quit Smoking

Millions of people all around the world smoke, pouring billions of their money into the pockets of the tobacco industry. To many, particularly those that have been smoking for a long time, the prospect of quitting smoking seems very daunting. An addiction to smoking is a serious and complex one. It manifests itself in both a physical way, in that your body craves the nicotine the cigarettes contain, and a psychological way, in that your mind has been conditioned to believe that you have to smoke or terrible things will happen to you. To overcome this two sided assault it is important that you come up with a plan of attack in order to quit smoking. Although the cold-turkey or willpower technique works for some people, the vast majority of smokers will have success only with a more comprehensive and detailed plan with the right amount of preparation.

When you first start considering quitting smoking, it will probably seem so far away from where you are as a smoker that to reach it is either impossible or just too hard to start. Keep in mind that thousands of people a year, people that were also smokers just like you, quit smoking. If they are able to do it, there's no reason that you can't. Many smokers also feel that after a certain time spent smoking it is "too-late" to quit, that there is no benefit and the damage is done. Simply put, this isn't true, and is nothing more than an excuse to avoid the attempt to quit smoking. The health benefits of quitting smoking begin the very day you stop and apply to anyone, anytime.

Before you actually have your last cigarette, begin to visualise yourself as a non-smoker. Visualisation is a very powerful psychological weapon in the battle to quit smoking. When you think about your everyday activities imagine yourself doing them without the cigarette break. Spend a lot of time thinking of the reasons that you want to quit smoking. If you have no worthwhile reasons to quit, why should you do it? Think of as many as you can and write them down. Learn about the health benefits of quitting, not just for yourself but the people around you as well, such as your children or other members of your family that are exposed to your cigarette smoke. Do the maths and come up with some figures for the amount of money you'll save by not buying cigarettes, then think of something you'll use that money for. It is essential to get your mind in the right frame for quitting.
Once you have achieved the right frame of mind it's time to plan having your last cigarette. To give you an idea of what will happen, understand that the human body is incredibly resilient, and that your health will improve as soon as you stop smoking, literally within 20 minutes your blood pressure will drop down to normal levels as the nicotine starts to leave your body. 8 hours after your last cigarette, carbon monoxide levels will drop and oxygen levels will rise in your blood stream returning it to normal levels. At 24 hours after your last cigarette, you statistically reduce your chance of a heart attack. Only 48 hours after your last cigarette, your sense of taste and smell will improve as your nerve endings start re-growing.

By coming up with a concrete and achievable plan to quit smoking you will greatly increase your chances of success. It is crucial to understand how being in the right frame of mind will affect your chances of success. Knowing why you are quitting and believing in yourself, in your attempt to quit are also essential. Once you've stopped consider yourself a non-smoker, and to help, remind yourself of the health benefits you will be experiencing immediately after putting out that last cigarette.


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Quit Smoking and Beat Nicotine Addiction

Quitting smoking can be difficult and daunting due to the two sides of addiction that it presents. Every type of addiction has a chemical or physical side and a mental or psychological side. These two combine to present a powerful barrier when trying to free oneself from the particular addiction. One weapon that should be in every addicts arsenal when trying to beat addiction is knowledge of the enemy. This article specifically looks at nicotine addiction and the effect it has on every smoker. It also looks at the nature of nicotine itself, what effects it has on the body and how its grip makes quitting smoking a difficult task.

According to the 1996 National Household Survey on Drug Abuse, around 62 million people aged 12 and older in the United States smoke cigarettes. This makes nicotine one of the most heavily used addictive drugs in the US. When a smoker inhales cigarette smoke it takes about 7 seconds for the nicotine in the smoke to be absorbed into the blood stream and affect the brain. It takes up to two hours for enough nicotine to leave the body to cause a craving.

Nicotine then starts to affect the body's reward system similarly to other addictive drugs such as cocaine. It has the overall effect of increasing alertness and enhancing mental performance. Nicotine affects the cardiovascular system by increasing heart rate and blood pressure and restricting blood flow to the heart muscle. Nicotine also stimulates the release of the hormone epinephrine which is a "fight or flight" hormone with a powerful effect on the nervous system. Another hormone that nicotine promotes the release of is beta-endorphin which inhibits pain.Nicotine itself is a colourless oily compound and if you were to inject it directly into your bloodstream you would die, as it is quite a strong poison, 40-60mg of nicotine would be a lethal dose to a human. In fact its natural function in plants of the nightshade family is as an anti-herbivore chemical to prevent the plant being eaten. This is why nicotine has been widely used in the past as an insecticide, bear this in mind next time you smoke a cigarette or as you try to quit smoking.

Nicotine content in cigarettes has actually slowly increased over the years, and one study found that there was an average increase of 1.6% per year between the years of 1998 and 2005. One could take this cynically and suggest that a smoking industry with so much hostility towards it in legislation and campaigning is fighting back by trying to drug its smokers into continued loyalty.

There is no doubt that nicotine is a powerful and addictive drug, according the American Heart Association "Nicotine addiction has historically been one of the hardest addictions to break." It has their interest as nicotine has links to circulatory disease. As a stimulant it raises blood pressure and makes it harder for the heart to pump blood through the body. This causes the body to release fats and cholesterol into the blood stream possibly adding to the risk of failure in peripheral circulation.

Nicotine is only one of the 400 or so damaging substances in tobacco smoke, I think you will agree that it does enough damage on its own to warrant special attention. When you next think of quitting smoking, think about what nicotine does to you and what effect it has on your body, how nicotine keeps you addicted to smoking and how you can take steps to beat it.

5 Months Quit and I Feel Great

Can't believe I've done it, but I have. Almost at half a year as a non-smoker so I decided to try to find out how my body had changed and this is the best list I could find:

* In 20 minutes your blood pressure will drop back down to normal.
* In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal.
* In 48 hours your chance of having a heart attack will have decreased. All nicotine will have left your body. Your sense of taste and smell will return to a normal level.
* In 72 hours your bronchial tubes will relax, and your energy levels will increase.
* In 2 weeks your circulation will increase, and it will continue to improve for the next 10 weeks.
* In three to nine months coughs, wheezing and breathing problems will dissipate as your lung capacity improves by 10%.
* In 1 year your risk of having a heart attack will have dropped by half.
* In 5 years your risk of having a stroke returns to that of a non-smoker.
* In 10 years your risk of lung cancer will have returned to that of a non-smoker.
* In 15 years your risk of heart attack will have returned to that of a non-smoker.

I can certainly vouch for the increased circulation and lung capacity. I can now exercise with ease and don't get anywhere near as breathless as I used to. Also I had a very dodgy big toe on my right foot, the nail had gone a sort of grey colour and was split. I happened to notice that it has become very pink and healthy looking again. This is quite worrying as I was probably headed for a circulatory disease, hopefully I quit in time and the return of the pink colour means I have reversed the damage.

Getting ready for the 6 month mark which will be just before my birthday in August, double party!!


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Quitting Smoking and Weight Gain

This is a myth I can personaly say truly is a myth. I am not saying that no-one who has stopped smoking hasn't gained weight, I am saying that they aren't essentially linked. One does not necessarily cause the other. Gaining weight is usually a consequence of eating more not stopping smoking, although suddenly dropping the stimulant nicotine can reduce your heart rate to a more normal level and cause less of your energy to be used up. This is where you have to start using more energy with your new fitter body. I went running today for the first time since I stopped smoking 20 weeks ago and for the first time I can remember I did not feel like throwing up afterwards.

Most people who gain weight when they stop smoking do so because they are substituting food for cigarettes. Instead of smoking they are eating....bad move. Substitution ultimately will lead to failure. The dependancy has not been removed, it has been transferred and can easily transfer back to smoking, especially when a weight gain is noted. The only way, in my opinion, to successfully stop smoking is to remove the dependancy. This is more of psychological journey than a physical one, one where your attitude to smoking has to fundamentally change. A change of thinking will remove the need to substitute and weight will not be an issue.

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