No matter what your age, quitting smoking is always a good idea, but is never an easy task. I have had many opportunities for growth over the past 2 years since starting my career, but for the first time I was able to dip into the world of addictive behaviors when I was asked to co-lead a smoking cessation group. My contribution? Not the psychological aspects of the process, but how can quitting smoking benefit your body and health and how to use exercise to fight cravings.
Here is what you should know:
- After 20 minutes: Blood pressure and heart rate lower
- After 12 hours: The level of carbon monoxide in the blood returns to normal
- After 24 hours: The risk of a heart attack decreases
- After 2-12 weeks: Blood circulation starts to improve
- After 1 year: The risk of heart disease is half that of a smoker
- After 5 years: The risk of a stroke is now the same as that of a non-smoker
- After 15 years: The risk of developing coronary heart disease is the same as a non-smoker
Once you have decided to quit, actually sticking to it is the tricky part. According to research, when individuals are trying to quit, it is proven that going cold turkey tends to work the best. But while this works for some, every one reacts differently to the experience and some people may need help dealing with withdrawal symptoms and adjusting to their life without cigarettes. One thing that I did learn this week is just how much this activity can take over a life and just how hard it really is to get your life back on track.
Research regarding how to fight the cravings of smoking proves how physical activity acutely reduces the cravings of having a cigarette. Exercise can literally change the brain patterns of smokers and reduces the craving for nicotine. Acupuncture and hypnosis are other natural ways that have proven to reduce cravings.
The truth is, nearly 1 of every 5 deaths each year in the U.S. is attributed to the adverse health effects from cigarette smoking. Trust me, it is never too late to quit. The positive effects of quitting occur almost instantly and continue to grow as long as you continue to abstain.
I am by no means an expert in the area of kicking addictions, but I do find the field very interesting. I look forward to being a part of this important process with each individual and know that I will learn more from each of the participants going through the course of quitting than I will ever learn from research.
I asked about the best techniques and tricks to keep you focused on quitting:
- Prepare yourself for quitting: Write a list of the benefits and why you should
- Set a target date: Make it sacred, tell everyone, and DO NOT change it for any reason
- Condition yourself physically a few weeks prior to quitting: Start a simple exercise program, drink more fluids, get adequate sleep, improve your diet
- Make smoking inconvenient: Buy by the pack, not the carton. Stop carrying them around at home or at work, and be sure to forget your lighter at home
- Find alternative ways to relax and reduce anxiety: exercise, massage, meditation...
- On the day you quit: Throw out all cigarettes, matches, and lighters; get your teeth cleaned at the dentist; keep busy; and do something special to celebrate the day
- Avoid temptation: find new habits, participate in healthful events, develop a fresh and clean non-smoking environment
- If you need support, find it! Whether you find it from home or from your physician, there are various treatments and groups that want to help you quit
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