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Posts Tagged ‘health and wellness’

In my job, I’ve helped a lot of people quit smoking. And I’ve heard a lot of reasons why smoking is a good thing.

I’ve been told smoking sharpens your mind, relaxes you, calms you, keeps you from yelling at the kids (or spouse), tastes good with coffee, tastes better after a meal. In short, makes you feel “better”. (I always ask “better than what”?)

You don’t believe these reasons. Not really. If you did, you wouldn’t also want to quit smoking. Right? Actually you CAN have it both ways. You can believe your reasons to smoke at the same time you don’t believe them. It is the difference between ‘knowing’ something and ‘feeling’ something.

A part of you MUST believe your reasons or you would have quit smoking by now. Now may be a good time to know there are no laws that say your reason to keep smoking has to make sense. They rarely do.

In fact, 99% of the reasons you continue can easily be proven incorrect. Maybe smoking keeps you from blowing up and yelling at your spouse because you’re mouth is full of smoke, or even better, you have to go outside to smoke.

Even when you know the reason doesn’t make sense, that knowledge doesn’t always help you stop. It might just add to your frustration in the struggle to stop. Just one more reason to stop that doesn’t out-weigh the craving to continue.

It’s basically about two things. The motivation that smoking will make you feel better and the feeling that you’re trying to feel better than. That is all.

If you’re too hot, you look for ways to cool off. If you’re leg hurts you look for pain relief. If you feel bad (tired, stressed, overwhelmed, angry, lonely, whatever…) you look to feel good. If you have held the belief that smoking makes you feel good, that’s where your mind takes you.

This feeling to do something is what you probably call a craving. Many smokers have more than one type of craving going on. The ‘after you wake up’ craving might feel different than the ‘after a meal’ craving. The same principles apply.

SO, how do you change these things? I can write on and on about this (and I have on my web site) It will come down to changing the feelings, motivations and beliefs involved.

First, feeling bad needs to be looked at and helped. If it’s stress, get it managed, if it’s a bad situation, do what you can to fix it or get help.

Second, you belief that smoking helps you feel good (it’s probably the innocent mistake that smoking equals being an adult, in control, strong, capable, etc…) In truth, a cigarette is a plant leaf and chemicals wrapped in paper. The good feeling you’re anticipating from smoking is created by your mind. YOU make yourself feel better when you smoke. So it only makes sense that you can make yourself feel good by doing something that is healthy. If, your mind believes it makes you feel good.

And that’s the bottom line. The bulk of the quit smoking issue is about behavior modification – changing the way you feel. That’s why the success rate of most prescription medication and nicotine replacement (like the patch and nicotine gum) alone is so low. The only current exception is Chantix and even Pfizer, the makers of Chantix, recommend behavior modification go along with the medication.

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Feelings of fatigue, irritability and an extremely persistent headache are all side effects of nicotine withdrawal and are all perfectly normal. Why? Simply because it is in the first 72 hours which nicotine purges itself from your system – regardless of the stop smoking method you have chosen to use.

Preparation is the key. By knowing what you are in for, you can make plans to deal with the feelings and symptoms and not have to hide away where you won’t bother anyone. However it is also a good idea to inform your family and friends (but only if they are supportive) of your goals. This also gives them the opportunity to stay clear if they think you might be a little bit cranky!

Also keep in mind that you will be going through these trying times and have plans to work through them, should they arise. It can really nip withdrawal symptoms in the bud. It is helpful to have made a list of what you feel you may experience for symptoms of withdrawal. Some of the things that you may want to include on your list are:

Agitated or angry: Find something to do to take your mind off things. In solitude is probably best.

Feeling overly emotional or sensitive: Seek out somewhere you can be alone until the feelings subside.

Feeling tired: I will allow myself to take a nap or lounge around for the day.

Feeling nauseated: I will eat an apple or ginger (helps with nausea).

After I eat I will: Find something to do so I don’t crave the ‘after-dinner’ cigarette.

A really good way to help your body get rid of the nicotine within it is to drink lots of liquids. The more you drink, the faster your body will metabolize the stored nicotine within your system and the only side effect of this is a slouchy stomach and maybe a few more trips to the bathroom. The faster you can get the nicotine flushed out of your system, the sooner the withdrawal symptoms will be over, at least the physical ones.

There are a lot of theories as to what makes withdrawal symptoms worse or better. Some say that you should also give up caffeine when you stop smoking and there are others who found that it makes no difference in their case. If drinking beverages with caffeine in them makes you suddenly crave a cigarette, it is probably better to not to have any, or at the very least cut back.

However, giving up multiple vices at once can also be very stressful. So be wary and maybe just cut back on the caffeine to start. But be sure to use plenty of water, juices and even milkshakes to kick start your system and get those withdrawal symptoms out of the way.

Sleep, or the lack of it, is another common side effect of stopping smoking. It doesn’t seem to matter how tired you are during the day, a good sound sleep can be elusive as your mind doesn’t seem to want to shut down, nor can you find a comfortable position in which to rest.

To help alleviate this, I recommend a hot shower before heading off to bed to help you relax. Usually the sleep deprivation only lasts for a night or two. However if it persists, I would suggest a visit to the pharmacy to pick up a sleeping aid until the restlessness passes. It won’t last forever.

End the Habit is proud to receive a 5-Star rating from SmokingReviews.org.

Phase 1: Getting Started

In the first four weeks of the Best Life Diet, focus on moving more and changing your eating patterns. Step on the scale to get your starting weight. Then, put it away! Next, get moving! This is what revs up your metabolism and burns calories. You will determine where you are on the activity scale. If you are already exercising regularly, boost it one level. Zero activity level, go up two levels and start formal workouts right after checking with your physician.

The food issue is addressed with getting on a regimented meal routine – 3 a day and a snack. Emphasis on breakfast as this is where your metabolism gets started for the day and keeps hunger at bay until midday. Don’t let your appetite be your guide, eat as soon as you get up. This also makes your brain start producing the chemicals that generate pleasure and lower pain senses.

Things to follow on this phase:

* No alcohol (don’t worry it’s only for this phase)

* 8 oz. water when you eat.

* Take a multivitamin, an omega-3 supplement and a calcium supplement if you’re not getting enough from your diet.

* Stop eating at least two hours before you go to bed.

Now at the end of this 1st phase, one month, get on the scale. If you’ve been losing more than 1 pound a week, stay put at this level for a few more weeks. If you didn’t see that kind of loss, move on to Phase 2.

Phase 2: The Switch

Now you are ready to see the pounds really fall off in this phase, which should last a minimum of four weeks. You will eliminate 6 foods from your diet and replace them with less fattening foods that will curb your appetite. Weigh yourself once a week. If the number goes up, don’t be hard on yourself. Just see if you can fine-tune your efforts. Also, think about increasing your level on the activity scale. Exercise can provide some of the comfort you might otherwise find from eating, thanks again to endorphins.

When you have reached the end of the month, see how you are faring against your goal. If you are close, move on to the rest of your life – Phase 3. Otherwise, give this phase another month. The Bob Greene’s diet book lists in greater detail what the parameters are in pounds on when to go to Phase 3.

Phase 3: New, Improved Life

Now you are ready to enter the healthy and full life you have always desired. Weight no longer a worry, there are a few areas here that can help to fine tune your food regimen to fit your life. As you are still progressing here, there will be a need to keep up the good eating and exercising habits. But with the success and relearning you have been doing, it is no longer work.

Maintain the changes you achieved in Phases 1 and 2, but add some “anything goes calories” – the foods you still hanker for. Everything you eliminated in Phase 2 is now allowable! Try to put “anything goes calories” toward “luxury foods” that are indulgent but still have something to offer, such as dark chocolate, full-fat cheese and yogurt, pizza with whole grain crust, or a glass of wine. Try to eat more good vegetables than any other food group. Keep eating two servings of fruit a day and whole grains instead of refined ones. As for sweets, eat fruit any time. Otherwise, continue to look at the packaging.

This phase allows you to add calories back in and not worry about gaining. Why? You are again raising your activities level. This will give you the freedom you desire in choosing foods without finding those pounds you have left far behind. Oh and goodbye botox too as exercise is now the way you will keep your youthful appearance. Weigh at the most every week and at the least every month.