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Health Information
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Saturday, November 22, 2008
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Find
more information about this topic from either the Web or the world's best
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Immediately
After Quitting
- Develop a clean,
fresh, nonsmoking environment around yourself p;at
work and at home. Buy yourself flowersp;you may be
surprised how much you can enjoy their scent now.
- The first few
days after you quit, spend as much free time as possible
in places where smoking isn't allowed, such as libraries.
museums, theaters, department stores, and churches.
- Drink large
quantities of water and fruit juice (but avoid sodas that
contain caffeine).
- Try to avoid
alcohol, coffee, and other beverages that you associate
with cigarette smoking.
- Strike up conversation
instead of a match for a cigarette.
- If you miss
the sensation of having a cigarette in your hand, play with
something elsep;a pencil, a paper clip, a marble.
- If you miss
having something in your mouth, try toothpicks or a fake
cigarette.
Avoid Temptation
- Instead of smoking
after meals, get up from the table and brush your teeth
or go for a walk.
- If you always
smoke while driving, listen to a particularly interesting
radio program or your favorite music, or take public transportation
for a while, if you can.
- For the first
1-3 weeks, avoid situations you strongly associate with
the pleasurable aspects of smoking, such as watching your
favorite TV program, sitting in your favorite chair, or
having a cocktail before dinner.
- Until you are
confident of your ability to stay off cigarettes, limit
your socializing to healthful, outdoor activities or situations
where smoking is not allowed.
- If you must
be in a situation where you'll be tempted to smoke (such
as a cocktail or dinner party), try to associate with the
nonsmokers there.
- Try to analyze
cigarette ads to understand how they attempt to "sell" you
on individual brands.
When You Get the
Crazies
- Keep oral substitutes
handyp;try carrots, pickles, sunflower seeds, apples,
celery, raisins, or sugarless gum instead of a cigarette.
- Take 10 deep
breaths and hold the last one while lighting a match. Exhale
slowly and blow out the match. Pretend it's a cigarette
and crush it out in an ashtray.
- Take a shower
or bath if possible.
- Learn to relax
quickly and deeply. Make yourself limp, visualize a soothing,
pleasing situation, and get away from it all for a moment.
Concentrate on that peaceful image and nothing else.
- Light incense
or a candle instead of a cigarette.
- Never allow
yourself to think that "one won't hurt"p;it will.
Find New Habits
- Change your
habits to make smoking difficult, impossible or unnecessary,
For example, it's hard to smoke while you're swimming, jogging,
or playing tennis or handball. When your desire for a cigarette
is intense, wash your hands or the dishes, or try new recipes.
- Do things that
require you to use your hands. Try crossword puzzles, needlework,
gardening, or household chores. Go bike riding or take the
dog for a walk; give yourself a manicure; write letters.
- Enjoy having
a clean mouth taste and maintain it by brushing your teeth
frequently and using a mouthwash.
- Stretch a lot.
- Get plenty of
rest.
- Pay attention
to your appearance. Look and feel sharp.
- Try to find
time for the activities that are the most meaningful, satisfying,
and important to you.
About Gaining Weight
Many people who are
considering quitting are very concerned about gaining weight.
If you are concerned about weight gain, keep these points in
mind:
- Quitting doesn't
mean you'll automatically gain weight. When people gain
it's because they often eat more once they quit.
- The benefits
of giving up cigarettes far outweigh the drawbacks of adding
a few pounds. You'd have to gain a very large amount of
weight to offset the many substantial health benefits that
a normal smoker gains by quitting. Watch what you eat, and
if you are concerned about gaining weight, consider the
tips that follow.
Tips to Help You Avoid Weight Gain
- Make sure you
have a well balanced diet, with the proper amounts of protein,
carbohydrates and fat.
- Don't set a
target date for a holiday, when the temptation of high calorie
food and drinks may be too hard to resist.
- Drink a glass
of water before your meals.
- Weigh yourself
weekly.
- Chew sugarless
gum when you want sweet foods.
- Plan menus carefully,
and count calories. Don't try to lose weightp;just
try to maintain your prequitting weight.
- Have low calorie
foods on hand for nibbling. Use the Snack Calorie Chart
to choose foods that are both nutritious and low in calories.
Some good choices are fresh fruits and vegetables, fruit
and vegetable juices, low-fat cottage cheese, and air-popped
popcorn without butter.
- Take time for
daily exercise, or join an organized exercise group.
  
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