a) Acupuncture :
Acupuncture is based on ancient Chinese medicine. Nerve endings located near the surface of the skin are thought to be connected to certain organs and body functions. For example, specific spots on the ears, nose, and wrists are thought to be related to the urge to smoke. The few studies that have been done on acupuncture have found few differences between “active” acupuncture and “sham” acupuncture.
b) Hypnosis :
Hypnosis tries to change your attitudes about smoking to help you quit. While hypnotized, you’re given certain suggestions that might include: reminders to relax when you are having a craving and to feel good when you successfully resist the urge to smoke, or, ‘unconscious commands’ to be acutely aware of the stench of tobacco smoke, its harsh taste, etc. In general, research studies have shown that while hypnosis may be credited anecdotally with helping in the early stages of the quitting process, it’s not an effective long-term strategy.
c) Herbal Remedies:
Tobacco-free cigarettes contain a mixture of various herbs like jasmine, ginseng, and clover. Although they may seem like the ‘best’ of both worlds (smoking without the dangers), these products still contain damaging tar and carbon dioxide just like regular cigarettes, as well as many chemical compounds released by the burning process.
In the past few years, herbal medications such as Kava Kava, a natural anti-anxiety medication, and St. John’s Wort, an anti-depressant, have been used by ex-smokers. Often touted as natural substitutes for other synthetic quit-tools like Zyban, clinical research hasn’t demonstrated the same degree of effectiveness for these medicines. However; some ex-smokers swear by them. Remember… all medications, natural or synthetic, have side-effects and potential risks, so be informed and aware before you use them. If you're unsure about any medication, check with your physician.
Wednesday, July 8, 2009
Saturday, January 17, 2009
Methods Of Quitting Smoking (Part 3)
Cold Turkey:
Some people swear by this approach. It’s a no-nonsense, low-cost approach… the “Just Do It” method for quitting smoking. About 85% of smokers who try to quit do it “cold turkey”; however, this strategy has been shown to be far less effective than active approaches like nicotine replacement therapy and behavioral counseling. The problem is that, for most people who quit cold turkey, nothing changes except the smoking. Daily routines are still the same, methods of coping with stress and frustration are still the same, and the body’s dependence on nicotine is still the same. With all these powerful triggers to deal with throughout the day, it’s no surprise why many people relapse within just 3 days after trying to quit cold turkey.
Cutting Back :
Many smokers believe that just cutting back on the number of cigarettes is enough to avoid the dangerous health problems associated with smoking. It just doesn't work that way. There is NO safe level of smoking. Over time, most people go back to smoking their regular amount anyway. Cutting back is not an effective or recommended approach to quitting smoking.
Alternative Therapies :
Even though alternative therapies like acupuncture, hypnosis, and herbal remedies are more readily available and have gained some recent popularity, their effectiveness is still unproven in clinical studies. The Surgeon General’s Guidelines of June 2001 did not recommend any of the following approaches as effective ways to quit smoking. Any effect that these therapies produce is most likely due to positive expectations… in other words, belief in the value of the treatment.
Some people swear by this approach. It’s a no-nonsense, low-cost approach… the “Just Do It” method for quitting smoking. About 85% of smokers who try to quit do it “cold turkey”; however, this strategy has been shown to be far less effective than active approaches like nicotine replacement therapy and behavioral counseling. The problem is that, for most people who quit cold turkey, nothing changes except the smoking. Daily routines are still the same, methods of coping with stress and frustration are still the same, and the body’s dependence on nicotine is still the same. With all these powerful triggers to deal with throughout the day, it’s no surprise why many people relapse within just 3 days after trying to quit cold turkey.
Cutting Back :
Many smokers believe that just cutting back on the number of cigarettes is enough to avoid the dangerous health problems associated with smoking. It just doesn't work that way. There is NO safe level of smoking. Over time, most people go back to smoking their regular amount anyway. Cutting back is not an effective or recommended approach to quitting smoking.
Alternative Therapies :
Even though alternative therapies like acupuncture, hypnosis, and herbal remedies are more readily available and have gained some recent popularity, their effectiveness is still unproven in clinical studies. The Surgeon General’s Guidelines of June 2001 did not recommend any of the following approaches as effective ways to quit smoking. Any effect that these therapies produce is most likely due to positive expectations… in other words, belief in the value of the treatment.
Monday, January 12, 2009
Methods Of Quitting Smoking (Part 2)
Zyban:
Zyban is a prescription medication that was originally used to treat depression. The idea to use it for smoking came from physicians who saw that their patients being treated for depression spontaneously quit smoking. Numerous trials have shown Zyban to be at least, if not more, effective than the nicotine patch. Zyban is thought to work by blocking nicotine withdrawal, making smoking less reinforcing by stimulating certain centers of the brain, and improving mood. Use of Zyban should begin 2 weeks before quitting smoking to allow blood levels to reach a therapeutic level. Side effects can include tremor, rash, headache, insomnia and dry mouth.
Behavioral Interventions:Counseling
Individual or Group, Telephone or Internet:Many smokers find it helpful to have the support of other smokers who are trying to quit. Properly run group, telephone and internet programs help you understand your smoking habits, develop new coping strategies, and set a target quit date; they’re also a good way to learn tips and strategies that other smokers find helpful. Most good group programs meet for a few weeks after the quit date so members can get support before, during, and after quitting. One-year quit rates for group programs usually range from 25% - 40%. The cost of these programs varies, and can range from $15 to several hundred dollars. Remember… more expensive programs are not always more successful.There is a strong association between the duration of treatment and also the length of each session. The more intensive and longer the program, the more likely you are to succeed. When choosing a counseling program, look for one that has sessions that are at least 20 to 30 minutes long; offer at least 4 to 7 sessions; and last for at least 2 weeks. The group leader should be specifically trained in smoking cessation.
Nicotine fading:
Rate fading and brand fading are two strategies of gradually reducing the amount of nicotine in your system before you quit. They are different than the approach of cutting back since the ultimate goal is quitting, not continued smoking at a lower level. Smoking fewer cigarettes and smoking low nicotine cigarettes are still hazardous to your health.Many people use these strategies to prepare for quitting using medicines like the nicotine patch or nicotine gum. There are a number of benefits of these strategies: they may make withdrawal symptoms less intense after quitting, and they provide mini practice opportunities for coping with mild withdrawal symptoms and for giving up cigarettes which may help later on. The downside to these strategies is that people often go too slow or too fast: reducing nicotine intake by more than 30% at any time may lead to intense withdrawal symptoms and relapse, whereas reducing nicotine too slowly may result in a loss of motivation and relapse.
Zyban is a prescription medication that was originally used to treat depression. The idea to use it for smoking came from physicians who saw that their patients being treated for depression spontaneously quit smoking. Numerous trials have shown Zyban to be at least, if not more, effective than the nicotine patch. Zyban is thought to work by blocking nicotine withdrawal, making smoking less reinforcing by stimulating certain centers of the brain, and improving mood. Use of Zyban should begin 2 weeks before quitting smoking to allow blood levels to reach a therapeutic level. Side effects can include tremor, rash, headache, insomnia and dry mouth.
Behavioral Interventions:Counseling
Individual or Group, Telephone or Internet:Many smokers find it helpful to have the support of other smokers who are trying to quit. Properly run group, telephone and internet programs help you understand your smoking habits, develop new coping strategies, and set a target quit date; they’re also a good way to learn tips and strategies that other smokers find helpful. Most good group programs meet for a few weeks after the quit date so members can get support before, during, and after quitting. One-year quit rates for group programs usually range from 25% - 40%. The cost of these programs varies, and can range from $15 to several hundred dollars. Remember… more expensive programs are not always more successful.There is a strong association between the duration of treatment and also the length of each session. The more intensive and longer the program, the more likely you are to succeed. When choosing a counseling program, look for one that has sessions that are at least 20 to 30 minutes long; offer at least 4 to 7 sessions; and last for at least 2 weeks. The group leader should be specifically trained in smoking cessation.
Nicotine fading:
Rate fading and brand fading are two strategies of gradually reducing the amount of nicotine in your system before you quit. They are different than the approach of cutting back since the ultimate goal is quitting, not continued smoking at a lower level. Smoking fewer cigarettes and smoking low nicotine cigarettes are still hazardous to your health.Many people use these strategies to prepare for quitting using medicines like the nicotine patch or nicotine gum. There are a number of benefits of these strategies: they may make withdrawal symptoms less intense after quitting, and they provide mini practice opportunities for coping with mild withdrawal symptoms and for giving up cigarettes which may help later on. The downside to these strategies is that people often go too slow or too fast: reducing nicotine intake by more than 30% at any time may lead to intense withdrawal symptoms and relapse, whereas reducing nicotine too slowly may result in a loss of motivation and relapse.
Thursday, January 8, 2009
Methods Of Quitting Smoking (Part 1)
The two keys to quit-success are: Commitment- you make up your mind to quit and are willing to go to any lengths to do so; and: Preparation- you take the time to develop a quit-plan that works for you, and to prepare for nonsmoking life. What we know from over 30 years of research is that different combinations of quit-tools work for different people. The people who succeed are likely to use many tools together, not just one thing.A panel of physicians and researchers appointed by the Surgeon General of the United States reviewed more than 6000 studies of quitting and issued a set of guidelines in June 2000.They made some powerful conclusions and recommendations.
"Use medicine:"
Research has shown that Zyban™ and nicotine replacement therapy helped people succeed more than trying without medication. Nicotine replacement therapy comes in a number of forms: gum, a skin patch, inhaler or nasal spray.
"Get counseling and support:"
Counseling and behavioral approaches are especially effective and should be used by all people trying to quit smoking. The experts said: Don’t quit alone. Get expert counseling and social support. In fact, they found a strong "dose effect"; that means the more support people had the more likely they were to succeed. We have found the same thing on QuitNet. Members who used its support and counseling more frequently were more likely to report success in quitting than those who used it less. Research has also shown that people who took medications and also participated in a support program were more likely to succeed than people who just took medicine. Specific behavioral approaches that help people quit include problem solving and skills training, and using social support.
Medicine & Behavioral Interventions:
We’ll review different kinds of medicine and behavioral interventions first since they are the most effective treatments available. For people who are interested in other types of quit smoking methods, we’ll review these as well.
Nicotine Replacement Therapy:
Nicotine replacement therapy is an effective way to "wean" yourself off nicotine. Although not the "magic pill" that it was thought to be when first introduced, nicotine replacement therapy (NRT) has been shown to be very effective and is now recommended for all smokers attempting to quit (when medically appropriate). On average, all nicotine replacement products are equally effective, roughly doubling the chances of quitting successfully.
The basic idea is to give you time to break the cigarette habit before attempting to actually get off nicotine. NRT minimizes withdrawal symptoms and helps control cigarette cravings to allow you to concentrate on using behavioral techniques to stay smoke-free. There are 4 different types of nicotine replacement therapies: the nicotine patch and nicotine gum are available over the counter without a prescription, while the nicotine spray and nicotine inhaler require a prescription from your physician.
"Use medicine:"
Research has shown that Zyban™ and nicotine replacement therapy helped people succeed more than trying without medication. Nicotine replacement therapy comes in a number of forms: gum, a skin patch, inhaler or nasal spray.
"Get counseling and support:"
Counseling and behavioral approaches are especially effective and should be used by all people trying to quit smoking. The experts said: Don’t quit alone. Get expert counseling and social support. In fact, they found a strong "dose effect"; that means the more support people had the more likely they were to succeed. We have found the same thing on QuitNet. Members who used its support and counseling more frequently were more likely to report success in quitting than those who used it less. Research has also shown that people who took medications and also participated in a support program were more likely to succeed than people who just took medicine. Specific behavioral approaches that help people quit include problem solving and skills training, and using social support.
Medicine & Behavioral Interventions:
We’ll review different kinds of medicine and behavioral interventions first since they are the most effective treatments available. For people who are interested in other types of quit smoking methods, we’ll review these as well.
Nicotine Replacement Therapy:
Nicotine replacement therapy is an effective way to "wean" yourself off nicotine. Although not the "magic pill" that it was thought to be when first introduced, nicotine replacement therapy (NRT) has been shown to be very effective and is now recommended for all smokers attempting to quit (when medically appropriate). On average, all nicotine replacement products are equally effective, roughly doubling the chances of quitting successfully.
The basic idea is to give you time to break the cigarette habit before attempting to actually get off nicotine. NRT minimizes withdrawal symptoms and helps control cigarette cravings to allow you to concentrate on using behavioral techniques to stay smoke-free. There are 4 different types of nicotine replacement therapies: the nicotine patch and nicotine gum are available over the counter without a prescription, while the nicotine spray and nicotine inhaler require a prescription from your physician.
Monday, December 22, 2008
Effect Of Smoking On Pregnancy
Not surprisingly, research shows that the smoking patterns and quitting experiences of men and women are often quite different. Women smoke fewer cigarettes per day, usually smoke lower nicotine cigarettes, and do not inhale as deeply as men.Men are more likely to attempt a cold-turkey quit. Nicotine replacement products like the patch or gum do not appear to reduce craving as effectively for women as for men, and withdrawal may be more intense for women.Weight gain is also more of an issue for women. Some interesting studies have shown that husbands may provide less effective support to women who are trying to quit than wives give to husbands.
Quitting smoking is the single most important thing a pregnant woman can do to ensure a healthy baby. Women who smoke are 3x more likely to have difficulty getting pregnant and are more likely to lose their baby to spontaneous abortion and stillbirth . Smoking has been estimated to cause as many as 140,000 miscarriages each year.Smoking during pregnancy also causes premature labor and delivery, cleft palate and cleft lip, low birth weight, and numerous childhood cancers. Smoke inhaled by young children of mothers who smoke is associated with an increased risk of sudden infant death syndrome (SIDS), asthma, pneumonia and other respiratory illnesses, and ear infections.Quitting early in the pregnancy provides the greatest benefit to the fetus. This is the time when the most important developments are taking place – the heart and lungs are forming and the brain is beginning to develop. However, a woman and her baby will still benefit greatly even if she quits late in pregnancy.
Quitting smoking is the single most important thing a pregnant woman can do to ensure a healthy baby. Women who smoke are 3x more likely to have difficulty getting pregnant and are more likely to lose their baby to spontaneous abortion and stillbirth . Smoking has been estimated to cause as many as 140,000 miscarriages each year.Smoking during pregnancy also causes premature labor and delivery, cleft palate and cleft lip, low birth weight, and numerous childhood cancers. Smoke inhaled by young children of mothers who smoke is associated with an increased risk of sudden infant death syndrome (SIDS), asthma, pneumonia and other respiratory illnesses, and ear infections.Quitting early in the pregnancy provides the greatest benefit to the fetus. This is the time when the most important developments are taking place – the heart and lungs are forming and the brain is beginning to develop. However, a woman and her baby will still benefit greatly even if she quits late in pregnancy.
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Monday, December 15, 2008
Reasons For Quiting Smoking
Almost every smoker both likes and dislikes certain aspects of smoking. Once you begin to identify the things you dislike about smoking, and the reasons you want to quit, it gets easier to set a quit date and develop a plan you can stick to. Listed below are a few of the most common reasons why QuitNet users have decided to quit. Take some time to really think about why you want to quit. Make your own list. Let us know if there are reasons we should add to our list.
. Freedom from nicotine urges and cravings
. Reduced risk of lung cancer, heart disease, emphysema, stroke, and lots of other
diseases
. Fewer colds and missed days of school for my kids
. Fewer stomach problems
. Being a good role model for my children
. Fewer sore throats
. No more thick phlegm
. Improved sense of taste and smell
. Sleeping better
. Not needing as much sleep
. Saving money
. No more "smokers’ headaches"
. No more smokers cough
. Having more energy
. Not having to worry about offending or bothering others with smoke
. No more stains on my fingers
. Being able to walk farther and breathe more easily
. No more complaining from my friends and family about my smoking
. Being able to exercise harder and longer
. Being able to breathe more easily
. Longer and healthier life
. Feeling proud
. Feeling good about myself!
. Freedom from nicotine urges and cravings
. Reduced risk of lung cancer, heart disease, emphysema, stroke, and lots of other
diseases
. Fewer colds and missed days of school for my kids
. Fewer stomach problems
. Being a good role model for my children
. Fewer sore throats
. No more thick phlegm
. Improved sense of taste and smell
. Sleeping better
. Not needing as much sleep
. Saving money
. No more "smokers’ headaches"
. No more smokers cough
. Having more energy
. Not having to worry about offending or bothering others with smoke
. No more stains on my fingers
. Being able to walk farther and breathe more easily
. No more complaining from my friends and family about my smoking
. Being able to exercise harder and longer
. Being able to breathe more easily
. Longer and healthier life
. Feeling proud
. Feeling good about myself!
Friday, December 12, 2008
Quiting Guide To Make The Decision
This section provides information about smoking and helps you understand your own smoking habit. Even if you’re not thinking about quitting right now, it can be helpful to understand the reasons that you smoke and the effects that smoking has on you and your family. There are state-of-the-art self-assessment questionnaires on QuitNet that you can use to better understand your own personal smoking experience.
Health Risks of Smoking:
Cigarettes are one of the few consumer products that aren't regulated.
[1] So, in order to determine the chemical makeup of cigarettes, we rely on the Federal Trade Commission’s studies of tobacco smoke.
[2] More than 40 of the chemicals the FTC found in cigarette smoke cause cancer in humans. The most dangerous components of tobacco are described below.
Nicotine:
Nicotine is a drug produced naturally in tobacco leaves. It’s nicotine that hooks you to cigarettes. Studies have shown that nicotine can have as much power over your brain as heroin and cocaine. Nicotine gives your brain a quick sensation of pleasure and when it starts to wear off (usually within minutes after finishing a smoke) your brain starts wanting or craving more. Nicotine increases heart rate and blood pressure, and decreases circulation by constricting blood vessels- this makes nicotine a major risk factor for heart disease and stroke. Nicotine promotes peptic ulcers; releases hormones that affect the central nervous system; interferes with nerve-muscle communication; and is directly responsible for a host of other health risks related to sexual functioning, fertility, fetal development, miscarriages and neonatal deaths, and brain functioning. That’s why some Quitsters call it the Nicodemon.
Carbon Monoxide:
Cigarettes produce carbon monoxide, the same deadly odorless, colorless gas that comes out the tailpipe of your car or a faulty gas heater. In high enough concentrations it is deadly; in lower doses it causes shortness of breath and increased heart rate. Fortunately, the body is able to eliminate most of the carbon monoxide fairly quickly once you quit smoking. Most people who quit feel more energetic and less short of breath within just a few days of quitting.
Cyanide, Arsenic, and Other Nasty Stuff...
like Formaldehyde, Benzene, Radon, and the radioisotope Polonium 210. The Environmental Protection Agency could arrest you for putting these poisons into the ground, yet tobacco advertising urges you to breathe them! When you smoke, small amounts of these awful chemicals are spread around and stored in every tissue and cell in your body where they can speed up the growth of cancer cells and degenerative diseases.
Tar:
comes from the burning of cigarettes and is one of the main components of cigarette smoke. In a solid form, tar is a sticky brown substance that causes yellow-brown stains on fingers, teeth, clothes, and furniture. If you smoke in your car, try cleaning the inside windshield sometime. Imagine what all that tar must look like in your lungs.
Risks for smokeless tobacco users:
Chewing smokeless tobacco puts many of the same chemicals and poisons into your body. That’s why people who chew tobacco for many years are 50 times more likely to get oral cancer, gum disease and lose their teeth than people who do not chew. The risk of other cancers, heart disease, and ulcerative colitis is 50-70% higher among chewers.
About Secondhand Smoke:
Cigarette smoke hurts many more people than just the smoker. Children under the age of one whose parents smoke are more than 2 times as likely than children of nonsmokers to suffer asthma, bronchitis, pneumonia, and other respiratory tract illnesses. A child’s lung tissue is especially vulnerable to damage, even when the concentration of secondhand smoke is relatively low.
This means that smoking in a car, even with the windows open, is still dangerous to a child. The younger the child, the more vulnerable the lung tissue.
Fertility and Sexual Potency:
Cigarette ads try to make smoking sexy, but the opposite is true. The fertility rates of smoking women are at least 30% lower than those of non-smokers, and these women are up to 3 times as likely to miscarry when they do become pregnant. The children of smoking mothers are at significantly higher risk of premature birth, stillbirth, low birth weight, birth defects, and the development of childhood allergies and learning disabilities. The risk of impotence among smoking men is at least twice that of nonsmokers. Smoking also reduces sperm density and motility, which can increase the risk of infertility.
Wrinkles, discolored skin:
The models in the ads probably don’t smoke because many smokers in their 40s have facial wrinkles similar to those of nonsmokers in their 60s . Smokers are almost 5 times more likely to develop more, and deeper, wrinkles than are nonsmokers.
Health Risks of Smoking:
Cigarettes are one of the few consumer products that aren't regulated.
[1] So, in order to determine the chemical makeup of cigarettes, we rely on the Federal Trade Commission’s studies of tobacco smoke.
[2] More than 40 of the chemicals the FTC found in cigarette smoke cause cancer in humans. The most dangerous components of tobacco are described below.
Nicotine:
Nicotine is a drug produced naturally in tobacco leaves. It’s nicotine that hooks you to cigarettes. Studies have shown that nicotine can have as much power over your brain as heroin and cocaine. Nicotine gives your brain a quick sensation of pleasure and when it starts to wear off (usually within minutes after finishing a smoke) your brain starts wanting or craving more. Nicotine increases heart rate and blood pressure, and decreases circulation by constricting blood vessels- this makes nicotine a major risk factor for heart disease and stroke. Nicotine promotes peptic ulcers; releases hormones that affect the central nervous system; interferes with nerve-muscle communication; and is directly responsible for a host of other health risks related to sexual functioning, fertility, fetal development, miscarriages and neonatal deaths, and brain functioning. That’s why some Quitsters call it the Nicodemon.
Carbon Monoxide:
Cigarettes produce carbon monoxide, the same deadly odorless, colorless gas that comes out the tailpipe of your car or a faulty gas heater. In high enough concentrations it is deadly; in lower doses it causes shortness of breath and increased heart rate. Fortunately, the body is able to eliminate most of the carbon monoxide fairly quickly once you quit smoking. Most people who quit feel more energetic and less short of breath within just a few days of quitting.
Cyanide, Arsenic, and Other Nasty Stuff...
like Formaldehyde, Benzene, Radon, and the radioisotope Polonium 210. The Environmental Protection Agency could arrest you for putting these poisons into the ground, yet tobacco advertising urges you to breathe them! When you smoke, small amounts of these awful chemicals are spread around and stored in every tissue and cell in your body where they can speed up the growth of cancer cells and degenerative diseases.
Tar:
comes from the burning of cigarettes and is one of the main components of cigarette smoke. In a solid form, tar is a sticky brown substance that causes yellow-brown stains on fingers, teeth, clothes, and furniture. If you smoke in your car, try cleaning the inside windshield sometime. Imagine what all that tar must look like in your lungs.
Risks for smokeless tobacco users:
Chewing smokeless tobacco puts many of the same chemicals and poisons into your body. That’s why people who chew tobacco for many years are 50 times more likely to get oral cancer, gum disease and lose their teeth than people who do not chew. The risk of other cancers, heart disease, and ulcerative colitis is 50-70% higher among chewers.
About Secondhand Smoke:
Cigarette smoke hurts many more people than just the smoker. Children under the age of one whose parents smoke are more than 2 times as likely than children of nonsmokers to suffer asthma, bronchitis, pneumonia, and other respiratory tract illnesses. A child’s lung tissue is especially vulnerable to damage, even when the concentration of secondhand smoke is relatively low.
This means that smoking in a car, even with the windows open, is still dangerous to a child. The younger the child, the more vulnerable the lung tissue.
Fertility and Sexual Potency:
Cigarette ads try to make smoking sexy, but the opposite is true. The fertility rates of smoking women are at least 30% lower than those of non-smokers, and these women are up to 3 times as likely to miscarry when they do become pregnant. The children of smoking mothers are at significantly higher risk of premature birth, stillbirth, low birth weight, birth defects, and the development of childhood allergies and learning disabilities. The risk of impotence among smoking men is at least twice that of nonsmokers. Smoking also reduces sperm density and motility, which can increase the risk of infertility.
Wrinkles, discolored skin:
The models in the ads probably don’t smoke because many smokers in their 40s have facial wrinkles similar to those of nonsmokers in their 60s . Smokers are almost 5 times more likely to develop more, and deeper, wrinkles than are nonsmokers.
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