Please Stop Smoking And Burning Yourself To Death
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once you stop your health improves. Information from the World Health Organization states that within 20 minutes the heart rate and blood pressure will be reduced.
COST OF SMOKING
Economically the amount of money saved due to reduced income spent on cigarettes daily, monthly, and yearly will also be realized. Also, your body will love you for it, because when you quit you will not smell bad, your skin will be healthier, your teeth whiter and you will look younger.
QUITTING SMOKING
Quitting is not easy for most people, and it can take several attempts to be completely successful. But help and support are available. Quitting smoking will improve your health no matter how old you are, even if you have smoked for a long time.
What should I do if I want to quit smoking? — It’s a good idea to start by talking with your doctor, nurse, or pharmacist. It is possible to quit on your own, without help. But getting help greatly increases your chances of quitting successfully.
When you are ready to quit, decide to:
- Set a quit date
- Tell your family and friends that you plan to quit
- Plan ahead for the challenges you will face, such as cigarette cravings
- Remove cigarettes from your home, car, and work
GETTING MEDICAL HELP
How can my doctor, nurse, or pharmacist help? — Your doctor, nurse, or pharmacist can give you advice on the best way to quit. They can also recommend medicines to:
- Reduce your craving for cigarettes
- Reduce your “withdrawal” symptoms (these happen when you stop smoking)
Your doctor, nurse, or pharmacist can also help you find a counselor to talk to. For most people who are trying to quit smoking, it works best to use both medicines and counseling.
QUITTING IS NOT EASY
When you try to quit there are challenges you may encounter these are called withdrawal symptoms they are listed below:
- Trouble sleeping
- Feeling irritable, anxious, or restless
- Getting frustrated or angry
- Having trouble thinking clearly
These symptoms can be hard to deal with, which is why it can be so hard to quit. But medicines can help.
Some people who stop smoking become temporarily depressed. Some people need treatment for depression, such as counseling or medicines, or both. People with depression might:
- They no longer enjoy or care about doing the things they used to enjoy
- Feel sad, down, hopeless, nervous, or cranky most of the day, almost every day
- Lose or gain weight
- Sleep too much or too little
- Feel tired or like they have no energy
- Feel guilty or like they are worth nothing
- Forget things or feel confused
- Move and speak more slowly than usual
- Act restless or have trouble staying still
- Think about death or suicide
If you think you might be depressed, tell your doctor, nurse, or pharmacist right away. They can talk to you about your symptoms and recommend treatment if needed.
PRESCRIPTION MEDICINE
There are 2 kinds of drugs to help you stop using tobacco. One kind of drug replaces the nicotine you get from cigarettes or tobacco. Another kind of drug helps you deal with cravings and signs of withdrawal.
The ones that replace nicotine allow you to use the nicotine in doses that can then be gradually reduced. These must not be used whilst smoking tobacco products or this combination can result in dangerous effects.
They may come in different forms;
- a patch
- nasal sprays
- gum
- lozenges
- inhaler
The other medications which help with the withdrawal effects including depression and anxiety are bupropion and varenicline. It is best to start these two weeks before quitting smoking for them to be fully beneficial.
OTHER WAYS OF QUITTING
Electronic cigarettes, e-cigarettes, or “vapes” also have nicotine. These are not approved to help people quit smoking.
It’s best to quit but to make it easier use the ACRONYM “START” to help you remember the steps to take:
S = Set a quit date.
T = Tell family, friends, and the people around you that you plan to quit.
A = Anticipate or plan beforehand for the tough times.
R = Remove cigarettes and other tobacco products from your home, car, and work.
T = Talk to your doctor about how to get help to quit.
COMPLEMENTARY APPROACH
Complementary approaches to quitting tobacco smoke:
Supportive Mind/Body Therapies
It is best to introduce these practices before the attempt to physically stop tobacco use. The many benefits of integrative therapy are:
- Lowering of blood pressure
- Promoting restful sleep
- Reduction in anxiety
- Stress management and reduction
- Reduced cravings
- Mental and physical stability
- Less hostility
- Greater sense of confidence
- Acupuncture once weekly ( I recommend the use of moxibustion in addition)
- 5-point auricular therapy once weekly
- Massage at least twice monthly
- Moist heat sauna sessions
- Reflexology
- Energy Work ( craniosacral work) to mention a few
- Eating regularly balanced meals to maintain healthy blood sugar levels. Supplementing with protein smoothies with added coconut oil.
- Exercising daily with exposure to sunlight for at least 30 minutes.
- Restorative yoga daily if possible.
- Walking on the grass barefoot is known as earthing.
References
Fiore MC et al. Treating tobacco use and dependence: 2008 update. Clinical practice guideline. Rockville, MD, Department of Health and Human Services, 2008.
(www.ahrq.gov/clinic/tobacco/treating_tobacco_use08.pdf, accessed 28 May 2021).
Li, Q., Kobayashi, M., Kumeda, S., Ochiai, T., Miura, T., Kagawa, T., Imai, M., Wang, Z., Otsuka, T., & Kawada, T. (2016). Effects of Forest Bathing on Cardiovascular and Metabolic Parameters in Middle-Aged Males. Evidence-based complementary and alternative medicine : eCAM, 2016, 2587381. https://doi.org/10.1155/2016/2587381
More than 100 reasons to quit tobacco. https://www.who.int/news-room/spotlight accessed 30 May 2021
Training for primary care providers: www.tobacco-cessation-eLearning.HK. Funding by the European Respiratory Society
Ross, A., Thomas, S. The Health Benefits of Yoga and Exercise: A Review of Comparison Studies.The Journal of Alternative and Complementary Medicine: Jan 2010.3-12/ http://doi.org/10.1089/acm.2009.0044
West R. (2017). Tobacco smoking: Health impact, prevalence, correlates, and interventions. Psychology & Health, 32(8), 1018–1036. https://doi.org/10.1080/08870446.2017.1325890 accessed 30 May 2021
WHO report on the global tobacco epidemic, 2011: warning about the dangers of tobacco. Geneva, World Health Organization, 2011.
(http://www.who.int/tobacco/global_report/2011/en/, accessed 28 May 2021).
WHO Capacity Building for Tobacco Control Training Package 4: Strengthening health systems for treating tobacco dependence in primary care. Geneva, World Health Organization, 2013. (http://www.who.int/tobacco/publications/building_capacity/training_package/treatingtobaccodependence/en/index.html, accessed 28 May 2021).
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