Tobacco products contain thousands of chemicals, 60 of which are known cancer-causing ingredients. Yet, people still light up and smoke.
Nicotine can be as addictive as cocaine, regardless if you smoke cigarettes, cigars, or chew tobacco – the consequences are the same.
Of individuals who develop lung cancer (the leading cause of cancer in the United States for men and women), 90 percent of the cases are caused by smoking. Each year more than 400,000 people in our country die of illnesses related to smoking, such as heart disease, stroke and cancers. Simply, tobacco products kill more Americans than motor vehicle accidents, suicides, alcohol, AIDS, homicides and illegal drugs combined. So, why do more than 46 million people in our country still smoke?
Nicotine addiction is one of the most difficult habits to break, but the benefits of doing so dramatically outweigh the risks. Believe it or not, within 20 minutes after you quit smoking, your heart rate begins to slow down. In 12 hours, your carbon monoxide levels decrease. At three months, your circulation and lung function improves. And at one year, your risk of having a heart attack decrease by 50 percent.
Steps to take
First, pick a “quit date,” as this allows you time to prepare, and tell family members and friends, helping you to remain accountable. Quitting “cold turkey” is not easy, so consider using an over-the-counter aid, such as the nicotine gum, the patch (Nicoderm), lozenge (Commit) or hypnosis.
Second, never buy the same brand of cigarettes again. Over the years, your taste buds develop a particular affinity for the same brand. Therefore, changing brands changes the flavor and smoking becomes less pleasurable and desirable.
Third, the craving for a cigarette lasts for about five minutes. So, during this time simply occupy yourself with something else to distract your attention until the craving passes.
Fourth, change your routine. De-associate smoking with talking on the phone, drinking a cup of coffee and/or socializing with friends. This breaks the cue that triggers or prompts you to want to light up. Substitute this activity with an alternative such as going for a walk, working on crafts, vacuuming or washing dishes.
If you are unsuccessful quitting on your own, make an appointment to see your doctor. Excellent prescription medications are available. Examples of oral prescriptions include Zyban (Wellbutrin, or Bupropion HCL) and Chantix. In addition, alternatives include the nasal spray (Nicotrol NS), and the Nicotrol Inhaler. Of those listed, I highly recommend the prescription medication Chantix, as approximately 95 percent of my patients are successful, and they tolerate the medication extremely well.
Dr. Linda Petter of Auburn is a weekly feature on the ABC affiliate KOMO TV/News Radio in Seattle (1000 AM & 97.7 FM) every Sunday live 7:45 a.m., and a weekly columnist for the Auburn Reporter. She trained at the Mayo Clinic and the University of Illinois, Carle Hospital. Dr. Petter is Chief of the Department of Family Practice at St. Francis Hospital in Federal Way. She is a consumer healthcare advocate, and her books, “Healthcare On a Budget” and “Common Medical Sense” are available on Amazon.com. Please visit her website, www.DocForAll.com.
