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.
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