| Dumdum |
Posted
on 25-Mar-01 03:52 PM
Giving up is easier than you think. Millions of people around the world have quit by sheer determination. If you have that quality you don't need to read this article.
But then there are those who have quit many times, to restart again. There is no prescription or a set formula that can keep someone away from smoking. The scientific
debate is concluded that smoking cripples and even kills. Tobacco is one of the biggest killer drugs in human history.
Most smokers are aware of the consequences of smoking. So what's the remedy? No there cannot be a remedy for the disease that people intentionally and habitually court
in. So how to give up smoking? Here are some suggestions, only suggestion.
Resist the craving: It's the nicotine that keeps smokers hooked, stimulating their central nervous system. When nicotine level in the blood stream falls the body starts
to crave a cigarette. This craving last for 2 or 3 minutes, if you can resist it you have won your first battle.
Cutting down doesn't work: Cutting down the number of cigarette has some advantage, but it wouldn't help you to quit. As you cut down each cigarette becomes more
important and you inhale harder and deeper, causing more damage to your heart and lungs. The research suggests most people who try to reduce number of cigarettes soon
return to their original number.
Set a date to quit and make preparations: So you have decided to quit from next Sunday.
Announce it. Tell all your friends and family members and ask them to respect your wish.
Make a diary to record your smoking patterns and concerned feelings and fears. It's important to understand your own feelings or rather cravings.
If you are worried talk to your doctor, counsellor or the pharmacist and find out about the Nicotine Replacement Therapy (NRT) products.
If you usually smoke with coffee or tea, try a different drink.
If you smoke after meals, clean your teeth with toothpaste.
Try to meet your friends in a non-smoking environment.
Stack a day's cigarette butts in a glass bottle to remind yourself how many cigarettes you smoked in a day and think in multiplying terms, number of cigarettes
in a week, month and year.
Throw away your ashtrays, lighters and old cigarettes.
Open a bank account or buy a piggy bank to deposit the money saved on cigarettes.
The stop smoking day: Approach the day in high spirit and positive attitude.
Kick the temptation, resist the craving. Remember the craving doesn't last more than few minutes.
Sipping cold water can help you to get through this craving.
If you feel emotionally down, talk to your friends or family members. Immerse yourself in things that will divert your attention from smoking. Keep yourself away
from smoking situations.
If you feel irritable and foul tempered, leave the place; go in fresh air and breathe. Avoid confrontation with friends and family members.
If offered a cigarette, say, 'No'. Tell them politely and firmly, you have stopped smoking.
You might have some constipation in the beginning. That is because of the lack of laxative effect of nicotine. But that is a temporary problem that will go away
once the body gets used to the change. Take a healthy diet with lots of green vegetables, fruits, juice or water and more fibre. Avoid too much of tea or coffee
and junk food.
If needed think of using the NRT.
What is NRT?
Nicotine Replacement Therapy products may not be common in India, but they are widely used in western countries. They provide a controlled supply of nicotine to your
bloodstream and restrict your craving for a cigarette. NRT patches can be applied on chest, upper arm or hip to deliver nicotine into the blood through skin. Users are
advised not to smoke while using patches. Some people use nicotine chewing gum that provides nicotine through the lining of the mouth. Nicotine inhalers with replaceable
nicotine cartridges also act like chewing gum. But the strongest form of NRT is nasal spray. It is in fact a small bottle of nicotine solution that is sprayed directly
into nose. It is only used by heavy smokers.
NRT products are much safer than smoking and in many countries are cheaper than cigarette. NRT is usually not recommended for pregnant women and children under 18. All
NRT usage must be supervised by a qualified doctor.
Quit and see the difference:
Once you stop smoking within 20 minutes your blood pressure and pulse return to normal.
8 hours later nicotine and carbon monoxide levels in the blood are halved.
24 hours later carbon monoxide is eliminated from your body.
48 hours later nicotine is washed away from your body and your taste and smell improve.
2 weeks later your breathing gets better.
12 weeks later walking and running capacity improves.
3-9 months later cough and breathing problems improve and lung function improves by 10 per cent.
At the end of the day it's your determination that will help you to kick the habit. Don't give up giving up smoking. You will succeed.
(By Vijay Rana, BBC World Service Hindi)
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