Wanna Quit Smoking

Quit For Life: Benefits of being Smoke-Free

2011-01-22T11:30:00.000-08:00

Quitting Takes Practice.

Make a list. List all the reasons why you want to quit and then keep the list close by for when you're thinking about lighting up.

Talk with someone. By telling others close to you that you are quitting smoking, you not only deepen your commitment, you also give them an opportunity to help you.

Set a quit date. Any less- stressful day in the next three weeks will do. Be sure to mark it on your calendar. You're much more likely to start on your quit day if it's written down.

Learn from the past. If you've tried to quit before and couldn't, use that experience to make your next attempt a success.

Motivate yourself with positive thoughts. Congratulations? You stopped smoking! Now battle any negative thoughts you have with constructive ideas, like "I'm looking forward to being free of these cigarettes, lighters and matches" and "I really don't need a cigarette to have a good time at a party."

2011 promises to be an exciting and eventful year for many of us. I've had a lot of conversations with close friends and acquaintances in the past few days, and the general consensus is that people are tired of being drained by negativity, and a gloomy future outlook. Remember to make the best of it, and it's up to you how you shape your future.

I wrote down a few tips that will help getting the best out of the new year. They don't come from a self help book, nor are they copied and pasted from an e-mail forward. On the contrary, they are from my own experiences, and they've helped me immensely.

1, TAKE CARE OF YOURSELF. Inside and Out. If you are not well, you won't perform well. Period.

2, SURROUND yourself with positive people. Attitude is contageous. Make a point of calling people who motivate you.

3, FOCUS. This is something I personally can't force, it happens when I truly want something. I love the feeling of being focused. Nothing can and will distract me until I get what I want. I may not have the "how", but trust me, I will figure it out. I don't even pay attention to obstacles or the fact that sometimes I have no idea how I'm going to get to the end. All that just falls into place if I have the will.

4, QUIT EXCUSES. Seriously. If you sense one hindering you, delete it from your mind.

5, HAVE FUN. This probably sounds like the biggest cliche, but life is short. I remember the first day I ever went to school. I could swear it happened yesterday. Holy mother next thing I know I'm 1/3 way through life already and I've spent entirely too much time worrying about unecessary stuff. I am definitely working on this one :)

Hope you had some fun reading this. As always, I am here to help with any of your health needs (or anything else I can help with for that matter).

What You'll Save by Quitting Smoking

2009-01-05T22:48:00.000-08:00

A look at the dollars kept by kicking the habit.

By Francesca Levy for Forbes.com

Most smokers already know that they can help preserve their health, hygiene and personal relationships by kicking the habit, and that holds true across the country.

But in strictly financial terms, smokers in Delaware stand to save the most cash by quitting. That's because in Delaware, where a pack of cigarettes costs about $5.39, residents smoke more than in any other state—just over 185 packs per year. That comes out to $998.23 spent individually on smoking every year.

On the other hand, so few cigarettes are smoked in Utah that the average resident would save less by stopping smoking than a smoker in any other state. For the 33 average packs they smoke a year, Utahns spend $150.85 annually.

In Depth: How Much You'll Save by Quitting Smoking

Smokers in most states stand to save between $200 and $500. They include those in Florida ($276.04); Alaska ($441.72); Maine ($439.92); Mississippi ($321.46); and Illinois ($298.66).

Forbes.com found data on the price of cigarettes and frequency of smoking for the 50 states and the District of Columbia, and found that in most states, quitting smoking would save more than $300 per year just on the cost of cigarettes, and in some states, far more than that. Those savings don't include the myriad other costs nonsmokers are spared: steep dry-cleaning bills, big health care costs and higher life insurance premiums among them.

This is especially important today. With scores of Americans being forced to tighten their belts, smoking is a quick way to fatten the wallet. What's more, state cigarette taxes could be on the rise. If history offers any lessons, we may see an even steeper cost of smoking soon--and more of a reason to quit—since state governments often turn to these tax hikes when economic times are tough.

Behind the numbers

Using data from the Centers for Disease Control and Prevention (CDC) and the Campaign for Tobacco-Free Kids, Forbes.com compiled the state taxes on a pack of cigarettes and the average price of a pack in each state. We then used the per-capita packs bought in 2007, as calculated by the CDC, to approximate how much the average smoker spends per year on cigarettes.

A pack of cigarettes in New York is more expensive than anywhere else in the country, at $8.66 (in New York City, cigarette taxes are higher, bringing the price up to $9.72). Yet in New York, only 34 packs are sold annually per capita, bringing tobacco spending to $296—still an attractive savings.

The cheapest pack of cigarettes can be found in tobacco-rich South Carolina, where a $.07 cigarette tax brings the price of a pack to only $3.33. But that doesn't mean individuals in the state spend less on smoking overall. In fact, because 91 packs a year are sold per person in South Carolina, residents spend $304 per year on smokes—more than highly taxed New Yorkers.

Taxes on cigarettes have a direct effect on
smoking rates, and New York's prohibitive cigarette costs are a big part of why New Yorkers buy fewer packs.

"Raising the cigarette tax is the simplest, fastest way to reduce smoking," says Eric Lindbloom, director for policy research at the Campaign for Tobacco-Free Kids. "There's an immediate response. People cut back more, they quit more, they call quit lines and buy nicotine-replacement therapy more. Every indicator shows that as the price increases you end up with fewer people smoking."

Extra expenses

But the price of cigarettes themselves isn't the only cost of smoking. Delaware—which sells the most cigarettes per capita out of any state—also spends $284 million on smoking-related health costs per year, and smoking-caused productivity losses cost the state $304 million per year. It's even harder to calculate costs like carpet cleaning, lost home value and even missed job opportunities—some employers now won't hire smokers.

Even though most smokers know the proven health risks and long-term costs of smoking, it often takes a hike in the price of a pack to bring home the negative consequences of the habit.

Terry Pechacek, associate director for science at the CDC's Office for Smoking and Health, says that the immediacy of higher smoking costs often pushes people toward breaking the chains of addiction.

"It places a convenience cost," says Pechacek. "When you have changes in social norms, and then a price increase that you notice each time you buy a pack of cigarettes, it's a very persistent and inescapable cost that's been building on other factors. It's kind of that tipping point that brings all those other behavioral costs together."

What's more, there's a good chance smokers may be spending more on their habits.

"States pass their cigarette tax increases during budgetary crises because they need money and it's a good way to get it," says Lindbloom. "The wonderful advantage is not only do they get money, but they lower state costs and reduce smoking. It's also very popular, unlike other tax increases that make people scream."

But the CDC's Pechacek warns that while taxing smokers is effective for governments and cuts smoking rates, states must go further than taxation.

"Taxes have gone up dramatically over the last four to five years, but the level of service funding for tobacco control programs, quit lines and coverage for medication have gone up very little or not at all," he says.

He adds that, ironically, downturns are among the hardest times for many to quit.

"Smoking is one of the stress-reducing crutches," he says. "During these economic times of stress, we need to help lower-income smokers quit because they may smoke as much or more."

Why is it so hard to quit smoking?

2009-01-01T23:06:00.000-08:00

From Healthwise

If you have ever been a smoker, you know how hard quitting can be. If you don't smoke, it can be hard to understand why people smoke and how tough it is to quit.

So why do people have such a hard time quitting?

Cigarettes contain nicotine, which is addictive. Nicotine changes the brain so you want more of it. If you stop smoking and stop getting nicotine, your body fights back by making you feel bad. This is known as nicotine withdrawal. For some people, nicotine is as hard to quit as heroin or cocaine.

But there's more to smoking than nicotine. People smoke for many reasons, and these reasons also make it hard for them to quit. Smoking may:

Relieve stress and bad moods.
Improve concentration.
Control hunger and weight.
Be an activity of a social group.
Be part of a daily ritual.

These reasons seem very good to smokers. Without cigarettes, they may feel that something is missing in their lives. They may feel that they can't cope without smoking.

Imagine how hard it would be for you to give up a habit that you enjoy or that you think helps you in some way. What would you use as your replacement? How would you cope?

The combination of nicotine addiction and reasons to smoke make it very hard to quit.

Test Your Knowledge

1. It's hard to stop smoking because:

a. Nicotine is addictive.

This answer is correct

Both a and b are correct. Nicotine is addictive, and the withdrawal symptoms make it hard to stop using nicotine.

b. The reasons that people smoke are important to them.

This answer is correct

Both a and b are correct. The reasons that people have for smoking are important to them. Without cigarettes, people may feel that something is missing from their lives or that they may not be able to cope.

Author:	Debby Golonka, MPH Paul Lehnert	Last Updated: April 14, 2008
Medical Review:	Kathleen Romito, MD - Family Medicine John Hughes, MD - Psychiatry

This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions. © 1995-2008 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

Smoking: Does cause wrinkles?

2008-12-05T23:09:00.000-08:00

Smoking can accelerate the aging process of your skin. Find out how.

From MayoClinic.com

It is true that smoking causes wrinkles!!

Melinda / Pennsylvania

Smoking can accelerate the normal aging process of your skin, contributing to wrinkles. These skin changes may occur after only 10 years of smoking and are irreversible.

How does smoking lead to wrinkles? Smoking causes narrowing of the blood vessels in the outermost layers of your skin. This impairs blood flow to your skin, depleting it of oxygen and important nutrients, such as vitamin A. Smoking also damages collagen and elastin — fibers that give your skin its strength and elasticity. As a result, skin begins to sag and wrinkle prematurely.

Smoking doesn't only cause wrinkles on your face. A 2007 study found that smoking is associated with increased wrinkling and skin damage on other parts of the body, including the inner arms.

In addition, repeated exposure to the heat from burning cigarettes and the facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — may contribute to wrinkles.

Last Updated: October 25, 2007

©1998-2009 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.

Reap the health benefits from 20 minutes to 15 years after.

2008-08-05T22:56:00.000-07:00

Quit Smoking!

By Jean Weiss for MSN Health & Fitness

Chances are the young man that stepped out of your favorite coffee house for a smoke just now has tried to quit at some point. Who knows why his efforts didn't stick? It may have been that he, like most smokers who tried quitting in the last year, didn't get the support he needed. It may have been that he didn't use recommended methods. But what if he knew that if he put out his cigarette right now, in only 20 minutes he'd be enjoying better health?

One in five U.S. adults is a smoker. That's close to 43.4 million people, according to the Centers for Disease Control and Prevention (CDC). Of that group, 39.8 percent tried to quit in the past year, but only 10 to 20 percent of them are successful three months later, says Len Lichtenfeld, M.D., deputy chief medical officer of the American Cancer Society.

And yet the younger you are when you stop smoking, the lower your rate of premature death. "The one best thing smokers can do for their health is stop smoking," says Lichtenfeld. "You have to look at the effects of cigarette smoking over time. If you are young, and you stop smoking, you can reduce your risk of cancer in your life." But no matter what your age, the health perks of quitting smoking are immediate as well as long-term. Here's a timeline detailing the benefits:

The quit-smoking health benefits after 20 minutes to 3 months

In the time it takes you to read the morning paper, your health can improve significantly when you stop smoking. "The overall health impact on the heart when you quit is dramatic and fairly quick," says Lichtenfeld. It takes just 20 minutes for your heart rate and blood pressure to drop, and less than a day for the carbon monoxide poisoning in your body that comes from cigarettes to dissipate.

After three months, your circulation will improve and your lungs will be working more efficiently. "When you smoke, there is an immediate reaction to your heart rate and blood pressure," says Lichtenfeld. "Lung function gets better within two weeks to three months after you stop quitting, but the improvements to the heart can be immediate. Smoking puts toxins in your body that affect the way the heart works, the blood vessels work, the organs work. And when you remove that toxin, that allows the body to start healing right away."

20 minutes after quitting: Your heart rate and blood pressure will drop.
12 hours after quitting: The carbon monoxide level in your blood falls to normal.
2 weeks to 3 months after quitting: Your circulation and lung function improve.

The quit-smoking health benefits after 9 months to 1 year

In the same time it would take a pregnant woman to carry a baby to term, or for you to celebrate one birthday and then another, you'll notice an improvement in the overall health of your lungs. You'll also notice improvement in heart function, and perhaps also in your ability to enjoy food.

By nine months most people notice a decrease in coughing and easier breathing. Sometimes these changes can happen in as short a time as a couple of months. Lichtenfeld says the cold symptoms smokers seem to always have will frequently subside. This happens because the hair-like cilia in the lungs, which help remove mucus, regain function. Clearer lungs mean your risk of getting an infection is reduced.

Depending on how long you smoked before quitting, you may not be able to reverse some of the damage you've done to your lungs, but you can improve their overall health in other ways. "Once chronic emphysema happens—a disease in the lung where the air sacks in the lung scar and break down in a heavy smoker over time—it is not reversible," says Lichtenfeld. "But what can happen in some people is that the inflammation, the bronchitis, the coughing and the sputum, can stop."

After one year, your heart rate and blood pressure will have decreased, lowering your overall risk of heart disease. If heart damage has already occurred, you won't be able to reverse it, but you will be able to improve your overall health. "The mechanisms in the body that can cause a heart attack due to smoking are certainly much less at one year after quitting," says Lichtenfeld. "A heart attack is a dynamic process that happens when many factors combine. If you don't smoke, [do] eat a healthy diet [and] keep your blood pressure under control, you may significantly lower the risk of having a heart attack."

At this point, the senses of taste and smell may also improve, says Lichtenfeld. "People don't expect it, but when you talk to former smokers, one of the things they notice and appreciate is that they can actually taste their food again." Lichtenfeld cautions that some people who stop smoking gain weight because they aren't relying on cigarettes to curb their appetite. He suggests having an eating plan in place when you quit. "I'd rather people realize that and deal with the appetite issue, [rather] than deal with the bad effects of smoking," he says.

9 months after quitting: Coughing and shortness of breath are reduced.
1 year after quitting: Your risk of coronary heart disease is reduced to half of what it was when you smoked.

The quit-smoking health benefits after 5 to 15 years

If you've managed to stay clean of cigarettes for the same amount of time it takes to raise a child until he or she enters kindergarten, then you've decreased your risk of heart disease and stroke almost to the same level as if you'd never smoked. You've also significantly decreased your risk of lung cancer.

Smokers are at increased risk for 15 types of cancer, including that of the lung, esophagus, stomach, bladder, kidney, pancreas and cervix, says Lichtenfeld. After 5 to 15 years, your risk of getting many of these cancers decreases significantly. "When you take away those chemicals that cause cancer, the risk of getting cancer is [lessened]," says Lichtenfeld. Your risk of lung cancer can be reduced, but never completely eliminated, if you've smoked. "Lung cancer is a serious issue," he says. "People who are heavy smokers over a long time, when they stop, the risk of lung cancer does not go away." However, your chance of getting a stroke does improve dramatically. "The risk of stroke decreases 5 to 15 years after people stop smoking," he says.

So if you’re thinking of quitting, or feeling vulnerable to starting again, take a breather, fix some breakfast, call a friend for a chat. In the time it took you to do either, you've already improved your health. A study by the British Medical Journal reported that individuals lose 11 minutes of their life for every cigarette smoked. So, sit back, do the math, and appreciate the number of 11-minute segments you've gained by quitting, whether 20 minutes ago, one year ago, five or 15 years ago.

5 years after quitting: Your risk of stroke is the same as if you had never smoked.
10 years after quitting: Your chances of dying from lung cancer are now half of what it would have been had you continued to smoke. Your risk of getting cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas has also decreased.
15 years after quitting: Your risk of coronary heart disease is the same as if you'd never smoked.

New Ways to Quit Smoking

2008-07-05T22:43:00.000-07:00

Can high-tech tools help cool addiction’s flame?

By Bryce Edmonds

Here’s a sobering thought: In any given year, only approximately 3 percent of smokers trying to quit will succeed.

In the United States, there are approximately 45 million adult and 5 million youth smokers—and every year, some 60 percent of them are actively trying to quit. That’s 30 million people who are trying to snuff out the butts, and a paltry 1.5 million who make it to nonsmoker status.

In other words, once the smoking habit grabs you, the odds are overwhelmingly bad that you will be able to quit. According to the University of Minnesota, tobacco is as addictive as heroin (as a mood- and behavior-altering agent), 1,000 times more potent than alcohol, 10 to 100 times more potent than barbiturates and five to 10 times more potent than cocaine or morphine.

That’s the bad news. The good news is that smokers can quit. It’s not impossible, just difficult.

Improving the Odds

According to the American Cancer Society, the most important factor in successfully quitting is resolve. If a smoker is highly motivated to quit, and knows about the challenges ahead and is prepared to deal with them, success rates are much higher than normal. Even then it often takes numerous serious attempts at quitting over several years.

But there are ways to help move the odds in the quitter’s favor. When combining raw will power with aids such as nicotine replacement therapies (patch, inhaler, lozenge, gum and nasal spray), pharmaceutical agents (bupropion and varenicline) and good old-fashioned social support (a friend or family member) quit rates rise dramatically—doubling, tripling or more.

Genetics may contribute one day to further improving the odds of quitting. A study published in the Sept. 15 issue of Biological Psychiatry found that genes strongly affect quit rates in those using the antidepressant bupropion. People with a certain gene responsible for metabolizing both the drug and nicotine were more than two times as likely to quit using bupropion compared with placebo. Interestingly, those without the gene were just as likely to quit using either bupropion or placebo. Quit rates were almost equal, at approximately 32 percent, for all but the first placebo group.

Online Support

Numerous Web sites have popped up aimed at helping smokers quit, such as Smokefree.gov, created by the Tobacco Control Research Branch of the National Cancer Institute.

Jacqueline Stoddard, a behavioral research scientist and a consultant with the TCRB, points out that online tools are only effective when combined with a concrete plan and timeline for quitting.

"You are going to see a broad range of results for [studies on Internet tools], with relatively high quit rates among the smokers who are ready to quit right away and ready to use a vast array of resources to assist them, and very low quit rates among those smokers who haven't yet set a quit date or begun preparations for that day,” she says.

Low and High-Tech Products

New smoking-cessation products have also come on the market, from the very low-tech, like the Cigarette Counter, to flashy high-tech, like the Ruyan E-Cigarette.

As the name implies, the Cigarette Counter is a small device that helps you count how many cigarettes you’ve smoked. It clips to the top of your cigarettes, which requires you purchase a hard pack. You keep track of how many cigarettes you’ve smoked via simple add and subtract buttons, which, the company claims, helps smokers break through the unconscious habit of grabbing a smoke.

From China comes the Ruyan E-Cigarette, an electronic nicotine inhaler designed to mimic the smoking experience, complete with exhaled vapor. Nicotine vaporizing cartridges are snapped into the device, and are available in four different nicotine doses, from 0 mg to 16 mg. Ruyan also sells e-pipes and e-cigars.

Do these products work, or are they gimmicks?

Thomas Glynn, American Cancer Society director of cancer science and trends, says people are very curious about high-tech devices, but he’s concerned that there is no data yet to back up their use.

“I don’t see anything in [these newer approaches] that I’d say is a magic bullet,” he says. “Unfortunately, one real challenge we have in helping people to stop is getting them to accept that quitting is hard work.”

There’s also a risk, Glynn says, that people will try high-tech methods and, if they don’t work, “might throw their hands up and say, ‘I can’t stop.’ And we’ll lose an opportunity for someone who can quit.”

Glen Morgan, a clinical psychologist and program director at the Tobacco Control Research Branch of the National Cancer Institute, concurs.

“If I’m not familiar with a product or heard of studies supporting its use, I wouldn’t recommend it to anybody any more than, say, chewing peach pits if you have cancer,” he says.

But Morgan adds that the “John Wayne approach” to quitting—using will power alone—doesn’t work. “If you stop and think about anything you’ve ever accomplished, will power just wasn’t enough,” he says. “You need to have a plan and practice and try and be prepared and know that it’s not going to be an easy course and you’re going to slip.”

Know Thyself

For any method to help, you will need to get a grasp on what makes you reach for a cigarette, says Glynn.

“Connecting with how your particular habit works requires self-analysis,” he says.

Once you understand your smoking triggers, you can begin to use the available tools wisely.

One of the best measures of addiction is how soon you have a cigarette in the morning. “Is it as soon as your feet hit the floor?” Glynn asks. Thirty minutes is a good rule of thumb for a basic line in the sand. After that, “you might not be as dependent,” he says.

Take the Nicotine Addiction Test on Smokefree.gov.

The Cost of Smoking:

Bryce Edmonds is a Boulder, Colo.-based freelance writer who has written for Yoga Journal, Alternative Medicine, Vegetarian Times and more.

Teen smoking: 10 ways to help teens stay smoke-free

2008-07-01T23:01:00.000-07:00

Teen smoking can become a lifelong habit. Help your teen resist that first puff.

From MayoClinic.com

Teen smoking might begin innocently enough, but it can become a lifelong habit. In fact, most adult smokers began smoking as teenagers. Your best bet? Help your teen resist taking that first puff. These 10 tips can help.

Understand the attraction. Sometimes teen smoking is a form of rebellion or a way to fit in with a particular group of friends. Some teens light up in an attempt to lose weight or to feel better about themselves. Others smoke to feel cool or independent. To know what you're dealing with, ask your teen how he or she feels about smoking. Ask which of your teen's friends smoke. Applaud your teen's good choices, and talk about the consequences of bad choices.
Say no to teen smoking. You may feel as if your teen doesn't hear a word you say, but say it anyway. Tell your teen that smoking isn't allowed. Your disapproval may have more impact than you think. In one study, teens who thought their parents would disapprove of them smoking were less than half as likely to smoke as those who thought their parents wouldn't care.
Set a good example. Teen smoking is more common among teens whose parents smoke. If you don't smoke, keep it up. If you do smoke, quit — now. Ask your doctor about stop-smoking products and other ways to quit smoking. In the meantime, don't smoke in the house, in the car or in front of your teen, and don't leave cigarettes where your teen might find them. Explain how unhappy you are with your smoking and how difficult it is to quit.
Appeal to your teen's vanity. Smoking isn't glamorous. Remind your teen that smoking is a dirty, smelly habit. Smoking gives you bad breath. Smoking makes your clothes and hair smell, and it turns your teeth yellow. Smoking can leave you with a chronic cough and less energy for sports and other activities you enjoy.
Do the math. Smoking is expensive. Help your teen calculate the weekly, monthly or yearly cost of a pack-a-day smoking habit. You might compare the cost of smoking with electronic gadgets, clothes or other teen essentials.
Expect peer pressure. Friends who smoke can be convincing — but you can give your teen the tools he or she needs to refuse cigarettes. Rehearse how to handle tough social situations. It might be as simple as, "No thanks, I don't smoke." The more your teen practices this basic refusal, the more likely he or she will say no at the moment of truth.
Take addiction seriously. Most teens believe they can quit smoking anytime they want. But teens become just as addicted to nicotine as do adults, often quickly and at relatively low doses of nicotine. And once you're hooked, it's tough to quit. Consider this: Of adolescents who've smoked at least 100 cigarettes, the American Lung Association reports that most would like to quit but are unable to do so.
Predict the future. Teens tend to assume that bad things only happen to other people. But the long-term consequences of smoking — such as cancer, heart attack and stroke — may be all too real when your teen becomes an adult. Use loved ones, friends or neighbors who've been ill as real-life examples.
Think beyond cigarettes. Smokeless tobacco, clove cigarettes (kreteks) and candy-flavored cigarettes (bidis) are sometimes mistaken as less harmful or addictive than traditional cigarettes. Hookah smoking — smoking tobacco through a water pipe — is another alternative sometimes touted as safe. Don't let your teen be fooled. Like traditional cigarettes, these products are addictive and can cause cancer and other health problems. Many deliver higher concentrations of nicotine, carbon monoxide and tar than do traditional cigarettes.
Get involved. Take an active stance against teen smoking. Participate in local and school-sponsored anti-smoking campaigns. Support bans on smoking in public places.

If your teen has already started smoking, avoid threats and ultimatums. Instead, be supportive. Find out why your teen is smoking — and then discuss ways to help your teen stop smoking, such as hanging out with friends who don't smoke or getting involved in new activities. Stopping teen smoking in its tracks is the best thing your teen can do for a lifetime of good health.

Last Updated: June 29, 2007

Third-Hand Smoke is a First-Class Problem

2008-06-06T21:39:00.000-07:00

What's lurking in your clothes, hair, carpets, and drapes long after a smoker leaves the room? Third-hand smoke—a film of chemicals and carcinogens.

By Coeli Carr for MSN Health & Fitness

The unpleasant residual odor of a smoked cigarette is nothing new. Ask anyone who's returned from a party with the scent of stale cigarettes in their hair and clothing. Now, a study has confirmed what many have suspected. Third-hand smoke—the contamination from particles in smoke that linger long after a cigarette has been snuffed out—is more than unpleasant. It's a health threat.

In this month's issue of the journal Pediatrics, researchers at MassGeneral Hospital for Children, in Boston, coined the term "third-hand smoke" to describe the toxic particles that remain after visible smoke is gone, and which pose an especially great risk to infants and children who inhale them.

"People react to how bad smoke smells on their hair and clothes, but don't realize they could get sick from the smell," says Angela Stotts, M.D., professor of family medicine at Houston's University of Texas Health Science Center, who is conducting ongoing research on second-hand smoke. "A lot of parents think that if they smoke at home when their children aren't around, their children are safe." Although ventilation will help smoke dissipate, the particles simply embed themselves on furniture, carpets and other surfaces.

Stuart Abramson, M.D., a pediatric immunologist at Texas Children's Hospital, also in Houston, says that cigarette smoke contains about 4,000 chemicals and a sizable number of carcinogens and contaminants, including benzene, butane and hydrogen cyanide.

"If children are in a room where people are smoking, the dose of these contaminants is high," says Abramson. And, he says, when the particles land and embed themselves on objects in the home, you have the risk of children receiving chronic exposure to these contaminants. "It may be as simple as an infant, being held, inhaling and touching toxins from a smoking parent's clothing. Both high doses and chronic exposure are harmful to children," says Abramson. Stotts believes chronic exposure over long periods of time has the most damaging effect.

Alan Greene, M.D., clinical professor of pediatrics at Stanford University and the author of Raising Baby Green (Jossey-Bass, 2007), says that, in addition to cancer risks, the neurotoxins in these particles may affect brain development.

What can parents who smoke do to protect their children from third-hand smoke?

The best approach, says Abramson, is to use the "precautionary principle," which is to avoid any exposure that has the potential of causing harm. He says parents who smoke should try to quit, or smoke only outside the home. Stotts advises that the car should also be a smoke-free zone.

Greene suggests filling the home with green plants, to freshen the air, and applying fresh coats of low-VOC paint to walls that may be full of residual contaminants.

And that old sofa with years of embedded smoke-related toxins? "Ideally, you should get rid of it," says Stotts. "If that's not possible, you can do a really good job of cleaning it, but scrubbing is no guarantee."

Another nose—preferably that of a non-smoker—may be helpful. "Many people who are chronic smokers have an impaired sense of smell," says Abramson.

Coeli Carr has written health stories for Time, time.com, The New York Times, msnbc.com, Heart Insight, and Neurology Now. She lives in New York City.

Smoking Cessation: What to Use

2008-06-03T22:38:00.000-07:00

By Adriane Ziemer

Stopping smoking is generally considered one of the hardest things to do. There have been countless products developed to help smokers quit, each with its own merit. Generally, established and trusted names like NicoDerm and Nicorette are the most popular smoking cessation products. However, less known and newer brands and products are being used successfully as well. Which product or products are right for you?

For those not quite ready to quit or who want to cut down before they quit, a wet filtration cigarette holder may help. Aqua Filter Disposable Water Filtered Holders filter out a large part of the nicotine, tar, and other substances found in cigarettes. While this doesn’t render cigarettes harmless, it does help improve breathing and reduces coughing. And, as your body gets used to lower amounts of nicotine, it should be easier for you to quit once you are ready.

Nicotine patches were designed to slowly wean you off of nicotine. They deliver a constant supply of nicotine over a 24 hour period without the cancer causing substances found in cigarettes. This works well for people who are used to smoking at regular intervals. The controlled dosage of nicotine is intended to help curb nicotine cravings. Using the nicotine patch nearly doubles your chance of quitting smoking. Patches work in steps – you slowly decrease the amount of nicotine you provide your body by changing to a lower strength patch after the recommended amount of time. Generally, people are on the patch for eight weeks. The most popular patch would have to be NicoDerm CQ. Another well-liked brand is Habitrol. Both brands also include information and education on how to quit smoking for good in every one of their boxes of patches.

Nicotine gum was also developed to wean you off of nicotine. Like the patch, it delivers controlled amounts of nicotine without the cancer causing agents and helps control cravings. However, nicotine gum is a better bet for those who smoke at irregular intervals as they can just chew a piece whenever they feel the desire to smoke. For the best results, avoid chewing the gum for 15 minutes after eating or drinking. Chew it briefly to release the nicotine and then put it in between your cheek and gums so the nicotine can be absorbed. If the taste of the gum or the tingly feeling it provides decreases, chew the gum again briefly to release more nicotine. You must chew the recommended number of pieces of gum every day, even if you feel that you don’t need to. This is essential for successful quitting. Nicorette is by far the most prevalent brand of nicotine gum. They have a variety of flavors, from Nicorette Original to Nicorette Cinnamon Surge. Nicorette comes in different nicotine strengths, depending on how many cigarettes you smoked before you decided to quit. Similar to gum are nicotine lozenges, such as Commit Stop Smoking Lozenges. Both the gum and the lozenges should be taken for a full 12 weeks. The use of nicotine gum or lozenges also nearly doubles your chance of quitting smoking.

A newer product on the market is Nicogel. It combines the skin delivery method of the nicotine patch with the nicotine gum’s freedom of when to use it. You simply rub the gel into your hands and you should feel as if you have just smoked a cigarette. The gel rubs in clear and is also free of the cancer causing agents in cigarettes. This would be a great alternative for those who don’t want to wear patches or who don’t like the taste of nicotine gum.

Of course, it is best to discuss your stop smoking plan with your physician. He or she can help you decide the best way for you to quit smoking. And, keep in mind that none of the methods listed above can work if you are not motivated to quit. A combination of motivation, education, support, and your preferred method of quitting will greatly improve your chances of becoming a happy, healthy non-smoker!

Ways to Quit Smoking

2008-05-26T15:54:00.000-07:00

"Cigarette smoking is the major single cause of cancer mortality in the United States" - this is the most disturbing fact that the Surgeon General's Report contains. However, this mere statement is only half as disturbing when you find out that this report was made way back in 1982 because at present, the number of fatalities related to smoking increases every day. Based on a very intricate study conducted by the Centers for Disease Control and Prevention (CDC) by the end of 2004, the current number of American adults who were smoking on a regular basis reached a staggering 44.5 million, making more than 20% of Americans smokers.

It is a fact that smoking causes severe complications on our health that may eventually lead to our own very premature deaths. In fact, adult male smokers lose an estimated 13.2 years on their lives while female smokers lose 14.5 years worth of their lives, according to the Centers of Disease Control and Prevention (CDC). However, smoking regularly doesn't necessarily equate to an instant and rapid death. No, it doesn't, for the mere act of smoking a single stick of cigarette is virtually capable of harming almost all vital organs of the body which induces a very slow and painful death through illnesses such as emphysema, blood clot, tuberculosis, and more. CDC attests to this fact with their study showing that approximately 8.6 million Americans were being tormented by at least one chronic disease in the year 2000 from smoking cigarettes on a regular period.

With these dreaded outcomes brought about by smoking, it is a very wise decision to start dropping this vice and start living a very healthy and longer life with your family. The following are some of the suggested methods in curbing down your cigarette-craving until you finally say good riddance to this nasty habit.

First, practice deep breathing every time you feel that urge to smoke a cigarette. Make sure to inhale a lung-full of air that you can muster in one breath. Then, let the air escape through your lips slowly. This simple act is a basic form of yoga and can be useful when you are placed in stressful situations that may urge you to light up a cigarette.

Second, it is always advisable to take in a lot of fluid. There's nothing water can't heal, goes one famous saying, and it stands true because drinking large amounts of water will aid your body to wash out the nicotine and other toxins that corrupt your body.

Third, write down all the positive things of being a non-smoker. Jotting down these advantages will open your eyes and enlighten your frame of thinking which was primarily clouded with the addiction to smoking. Be sure to read aloud all the good things that you've written down. In this way, you get to condition yourself to avoid thinking of going back to your addiction.

Fourth, indulge in simple pleasures. You can try pampering yourself by enjoying a day at a spa to release all the bad vibes and stressful tensions that may serve as impetus to your smoking spree.

Fifth, find the will to destroy all your cigarette stash. Be sure to hide or completely destroy all of your cigarette supplies or anything related to smoking (e.g. ashtrays). The principle behind this rule is quite simple: out of sight, out of mind. Having your favorite lighter lying around your room or around your house won't make it easier for you. This is quite similar to the process of being over someone. Forgetting becomes more difficult when familiar stuffs that can lead you back to that someone is scattered all over your living room.

Lastly, try using some oral substitutes. Such oral substitutes are cinnamon sticks, nicotine gum, and artificial cigarettes. However, you must take note that these "substitutes" only keep you hooked on a cigarette's main component which is nicotine. Thus, this makes the whole quitting ritual a bit more challenging.

A far better alternative to these nicotine-based substitutes is to try out Cig-Arette. Unlike these common cigarette substitutes, the Cig-Arette System rids the tissue cells and blood of nicotine which renders the user the ability to immediately escape and resist any physical dependence on nicotine. Moreover, smokers who prefer to use these nicotine patches and nicotine gums only condition their body to become more dependent on nicotine which fosters bouts of regression during the latter part of the quitting process. Cig-Arette uses only natural and organic plants and herbs to combat both the stress build-up, which usually serves as a reason for most people to smoke, and the nicotine that clogs the bloodstream. Furthermore, the Cig-Arette program produces instant results for within the seven-day program, all of the nicotine collected by the body will be purged out from your lungs down to your bloodstream.

Quitting smoking is never a walk in the park. Having to give up the habit you've grown accustomed to can really be a very painful endeavor. However, with all the negative effects and with no proven beneficial aspect, the act of giving up smoking is the wisest move you can ever do in your life. The mere fact that you've thought of shaking this vile habit says a lot about your love and zeal for life.

Quit Smoking Canada, Eh!!

2008-03-19T14:48:00.000-07:00

Easy Quit System

2008-03-10T00:46:00.000-07:00

What a Single Cigarette Can Do to Your Health

An average of 400,000 Americans die each year from frequently smoking cigarettes. This vast number implies that in every five deaths that occur in America one is caused by cigarette smoking. Cigarette smoking has also set a new mortality trend on modern day American society. It is roughly estimated that within 1960 and 1990, lung cancer deaths brought about by frequent cigarette smoking among women have exceeded breast cancer deaths by an astounding 400% during the mid-80's.

With these disturbing figures, you might find it alarming how a simple cigarette stick could inflict such damage over a huge number of the American population. Most smokers may be aware of the major risks and complications attributed to frequent cigarette smoking. What they lack, however, is knowledge that a simple cigarette practically inflicts varying degrees of damage on each vital part of the human body.

Lung cancer, emphysema, and bronchitis - these are the typical chronic diseases that are equated to smoking cigarettes. However, having knowledge about these three chronic diseases brought about by cigarette smoking is like scratching the mere surface of a looming greater damage that cigarette smoking is capable of. One major recipient of the fatal blow of cigarette smoking is the heart. The implications of cigarette smoking on the human cardiovascular system are quite vast: it lessens the HDL cholesterol, or which is commonly called as the "good" cholesterol, which is responsible for keeping a balance well-being of the heart. Frequent cigarette smoking also diminishes the elastic capabilities of the largest blood vessel in the body, the aorta, which increases the chances of fostering blood clots. Plus, have you ever heard anyone say that they smoke to release stress? This is usually the answer of most smokers; however, contrary to being a means of alleviating stress, smoking does the complete opposite. Taking a single puff from a stick of cigarette dramatically increases the sympathetic nervous system's activity which in effect, creates more stress on the regulating system of the heart and blood vessels. Women smokers, on the other hand, face a much riskier condition because cigarette smoking diminishes the production of estrogen, which then increases the probability of having some form of cardiovascular ailments.

Other than the apparent negative effects of cigarette smoking to the lungs and the cardiovascular system, your bones and joints also face the same damage from constant smoking. Frequent cigarette smoking hampers the formation of new bones. But the most disturbing part of this is that women are most prone to this kind of damage. Women smokers involve themselves with a very high risk of developing osteoporosis and they are also vulnerable to fostering a case of rheumatoid arthritis. In general, however, both men and women smokers are susceptible to various degenerative disorders that can also lead to damages to the spine. Aside from bone and joint damages, constant cigarette smoking is also capable of causing peptic ulcers by reducing the production of prostaglandin and bicarbonate which in turn dramatically increases the acid secretion of the body. The mere act of holding a stick of cigarette in your mouth already poses dangers that may lead to mouth infections, bad breath, and tooth decay. Simply put, smoking cigarettes at a frequent period, radically affects your over-all well-being. Now, the best move or path that one must take is that path towards a cigarette smoking-free life.

Cigarette smoking is probably one of the most pointless activities that man ever came up with. You gain nothing from it except a swarm of harmful diseases that can eventually lead to death. Basically, the act of smoking gains you nothing but takes everything from you. Whatever your reasons are for opting to smoke cigarettes, it doesn't change the fact that you're pulling yourself into a downward spiral of death that is completely meaningless and futile. Thus, through the act of unfastening the firm hold of cigarette smoking on your body, you profess that you value life and the other lives that coincide with yours.

Tobacco Facts

2008-03-09T18:13:00.000-07:00

Tobacco Facts

In 2005 (the most recent statistics available), slightly fewer than 5 million Canadians aged 15 and older were smokers—19% of the population.
In 2005 smoking among Canadian youth, aged 15-19 years, remained unchanged from the same period last year at 18% (about 385,000 youth).
Of Ontarians, in the 15-19 year-old age bracket, 16% were surveyed as being current smokers.
In 2005, 12% of Canadian children aged 0-17 were regularly exposed to Environmental Tobacco Smoke (ETS).
In Ontario, 9% of the children aged 0-17 were regularly exposed to ETS, the second lowest percentage in the country.
The province of Ontario reported the highest percentage of never-smokers, at 59%.

[Source: Canadian Tobacco Use Monitoring Survey 2005 (CTUMS 2005)]

The main cause of lung cancer is smoking.
Lung cancer is the most preventable of all cancers, however, it remains to be the leading cause of cancer death for both men and women.
The most frequently diagnosed cancer in Ontario is lung cancer
Smoking is responsible for 28% or potential life years lost (PYLL) due to cancer.
In 2006, there were an estimated 22,700 Canadians diagnosed with lung cancer, and approximately 19, 300 died from the disease.
In Ontario alone in 2006, an estimated 3,900 men and 3,700 women were diagnosed with Lung cancer; and approximately 3,500 men and 3,100 women died from the disease.

[Source: Canadian Cancer Statistics 2006]

Non-smokers who are regularly exposed to second-hand smoke have a higher risk of contracting lung cancer, and heart disease. Increased chances of cancer of the sinuses, brain, breast, uterine, cervix, thyroid, as well as leukemia and lymphoma are also noted.
Second-hand smoke is linked to the deaths of at least 1,100 Canadians every year, 300 of them from lung cancer.
Several studies and significant medical experience show that those who chew tobacco have an increased risk of cancer of the oral cavity. Snuff increases the risk of cancer of the oral cavity and larynx.
Tobacco use is also a contributory factor for the development of cancer of the bladder, kidney, pancreas, cervix, mouth, esophagus, larynx, colon and breast.

The encouraging news

Smoking is the number one preventable cause of death in Canada.
Not only are fewer Canadians smoking, but also they are smoking fewer cigarettes on a daily basis. In 1985, daily smokers consumed an average of 20.6 cigarettes per day. Since then the number has been gradually declining. In 2005, the average amount of cigarettes smoked per day was 15.7.
In 2005 in Ontario, the average number of cigarettes smoked per day was 15.6.
In 2005, 28% of the Canadian population surveyed were reported as being former smokers.
Of Ontarians in 2005, 25% over the age of 15 were former smokers.
Also in 2005, 19% of daily smokers in Canada attempted to quit 2-3 times, and 14% attempted to quit 4 or more times.

Self-Help Guides

2008-03-08T18:21:00.000-08:00

Quitting doesn’t happen in one step. It’s more of a process that happens in stages. The Canadian Cancer Society publishes a set of quit smoking guides called One Step at a Time. Choose the quit guide that best matches how you feel and find out how One Step at a Time can help.

One Step at a Time: For smokers who don't want to quit

Supports you with information on quitting – no strings attached. Helps you deal with people who nag you to quit.
Helps you understand your smoking habit and how smoking affects the people around you.

One Step at a Time: For smokers who want to quit

Provides information to help motivate and build up your confidence to quit.
Helps you prepare to quit and set a date that will make the most for your chances of success.
Helps you develop a plan for the days immediately before and after you quit smoking.
Provides guidance if you’re tempted to smoke after quitting and how to stay smoke-free for good.

One Step at a Time: If you want to help a smoker quit

The One Step at a Time material is based on the best available science about quitting smoking. The content reflects current research findings and the material is developed, revised and reviewed by independent experts. The editorial content of the material is controlled by the Canadian Cancer Society. We do not endorse or mention any specific products or any product manufacturers.

Quit smoking today CLICK HERE

2008-02-08T00:36:00.000-08:00

Quit smoking today CLICK HERE

Great American Smokeout

2007-11-12T19:57:00.000-08:00

20 ways to cope with nicotine cravings

Nicotine cravings can be powerful. Fight back with these simple—yet effective—craving busters.

From MayoClinic.com

Find More

Nicotine cravings can be powerful. But you're not at the mercy of your cravings.

When a nicotine craving strikes, remember that it'll pass—often within less than five minutes—whether you smoke a cigarette or not.

Each time you resist a nicotine craving, you're one step closer to quitting smoking for good.

In the meantime, here are 20 craving busters to help you ride out the urge to smoke.

Move. Do deep knee bends, run in place or climb the stairs. A few minutes of brisk activity may stop your nicotine craving in its tracks.
Replace. Try a stop-smoking product instead of a cigarette. Some types of nicotine replacement therapy — including patches, gum and lozenges — are available over-the-counter. Nicotine nasal spray and the nicotine inhaler are available by prescription.
Face yourself in the mirror. List out loud the reasons you want to quit smoking. Include the benefits of staying tobacco-free, such as a longer and healthier life, and more money — and time — to spend on things you enjoy.
Breathe deeply. Close your eyes and take a few deep breaths. You might even inhale air through a drinking straw.
Call for reinforcements. Team up with someone who doesn't smoke for a quick chat or brisk walk.
Make believe. Imagine your lungs getting healthier as each minute passes.
Do the math. Add up how much money you'll save by not smoking for a week, a month or a year. Make a list of luxuries you could buy with your savings — or calculate the interest you'll earn by investing the money.
Read a quitter's blog. Post encouraging thoughts for someone else who might be struggling with nicotine cravings.
Drink up. Sip a glass of ice water slowly. When the water is gone, suck on the ice cubes.
Sort your recipes. Jot down the ingredients for a few good-for-you recipes you've been meaning to try. The next time you shop for groceries, you'll be a step ahead of the game.
Laugh. Share a funny story with a friend, or search the Internet for a funny joke.
Plan ahead. Make a list of all the ways you can reward yourself for making it through another nicotine craving.
Freshen your breath. Brush and floss your teeth, rinse with mouthwash or suck on a breath mint.
Clean your closet. Discard any clothes yellowed by cigarette smoke or damaged with cigarette burns.
Try a mind bender. Do a crossword puzzle, word game or number puzzle.
Get soapy. Wash your car, scrub the floor or give the dog a bath.
Keep your mouth busy. Chew on a cinnamon stick, flavored toothpick or sugarless gum.
Get musical. Whistle, sing or play a musical instrument. Ask a partner to dance.
Have a ball. Dribble a basketball, hit a tennis ball against the wall or play catch with a partner.
Be positive. Remind yourself that the power to quit smoking is in your hands.

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