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Although many smokers might think that the damage is already present or that it is too late to bother, scientific studies show us otherwise. Studies say that the benefits are immediate, while being long lasting in results.
Do you know that in just the first hour after you stop smoking your pulse rate and blood pressure decrease, while the internal temperature of your hands and feet will increase? Smoking on the other hand constricts blood vessels, while raising the heart rate, because of the compounds produced within the body. Once you flush these toxins from the body, it will return to its normal state of being.
Within just a few hours, the levels of carbon monoxide in the blood will return to normal. Smoking exposes you to CO, which binds with hemoglobin – the molecule that helps transport oxygen through the blood stream. However, this will reduce the amount of oxygen available. The CO levels will decrease, which will increase the available oxygen, while encouraging it to do its job properly, but feeding all the tissues, which work to sustain your life.
The risk of a heart attack will be on a downswing after the first 24 hours. Your nerve endings change, 48 hours after you stop smoking, since the stimulation induced by soaking them in nicotine reduces drastically. You begin to recover your natural sensations, while at the same time, your sense of smell and taste begins its recovery. You sense of smell is much sharper, while you notice that food tastes fresher than it has in a long while.
Within a couple of weeks, the craving for nicotine tapers off, only to return, if at all at random times over the following months. The circulatory system begins to recover, while gradually the ability to exercise without a shortness of breath or wheezing occurs. You will be able to once again exercise normally within the next few weeks and months, as you commence with a regular exercise routine.
The sinus congestion and hacking cough, common among smokers begins to decrease considerably over the next few months. Your overall energy level increases, while smoke induced fatigue begins to drop as your body systems regenerate to a peak level of functioning.
The risk of stroke drops suddenly, while you keep to your long-term commitment to stop smoking. Do you know that the risk doubles for smokers in comparison to non-smokers? Within a year, it drops by half. Within five to fifteen years, the risk drops down to the level of those who have never even picked up a cigarette.
Similar risks of larynx or lung cancer, pancreas, bladder and others will drop to that of a lifelong non-smoker. Studies show that 87% of lung cancers are those who are a long-term heavy smoker. When you stop smoking, you remove yourself from that group within a few short years.
Stopping smoking is a permanent commitment to long-term health. Its alternative leads to an increased risk of stroke, coronary disease, various cancers, COPD and other acute medical complications. You can beat the odds, when you stop smoking now!
Grab some encouragement to help you stop smoking at http://stopsmokingprogramsplus.com. There is also lots of tips and advice how to quit smoking, why it’s good to quit, and more.
For many smokers the desire to quit smoking is strong. Yet it seems no matter what they do, they just can’t seem to break this devastating habit. One of the difficulties in trying to quit smoking is that smokers become physically dependant on nicotine.
When trying to quit smoking you will surely have these symptoms, arising due to the lack of nicotine in your blood stream: Irritability, Anxiety, Depression, Craving for nicotine. Even considering that Nicotine takes a lot of different actions throughout the smokers body (many of them very bad), what it does once it has arrived to the brain is responsible for both the good feelings you get from smoking, as well as the irritability you feel if you try to quit. Whether you have been smoking since your adolescence or if you just became genuinely addicted, herbal quit smoking treatments can assist you to quit smoking in very short period of time.
To calm your cravings, this is one of the best choices to quit smoking. I finally quit smoking for good because of this herb. There are also a variety of free quit smoking methods that you can use to help cut down on your cigarette cravings and also a variety of smoking free videos and aid groups for men and women trying to stop smoking.
When you are trying to quit smoking, herbal quit smoking methods and alternate ways to help yourself quit are only as productive as your willpower allows them to be, especially if you have tried and failed at simply using willpower to quit in the past. One component is mandatory if any of these aids are to work for the person that has previously tried to quit smoking and failed. Discover an easy, proven and tested way that you can quit smoking within 5-6 days without the discomfort of cravings or withdrawal symptoms.
The advantage that you’ll enjoy once you quit smoking is that most people would tend to have a better impression of you. The first and quit likely the most important ingredient is personal commitment, if you are not completely convinced that you want to quit smoking, your chances of complete and total success are limited, however if you are completely committed, your chances for success are greatly enhanced. If you are not convinced to quit smoking by the statistics above then maybe if you knew how your smoking affected others, including your children, you might just change your mind.
So if you “really” want to quit smoking, know in your heart that this time it is for good, set you date, be committed, write your affirmations and scare tactics, and that’s all you’ll need. In order to help you quit smoking, you need to do a self-analysis on the reasons you smoke and the reasons on why you want to quit smoking.
If you really want to quit smoking this year, the key to making the change stick is being ready to quit. As I said earlier, there are many good products that work well in making the challenge to quit smoking much easier. If you are worried about gaining weight, you shouldn’t be worry about it anymore, because it’s actually all about yourself whether you will eat a lot or not. In fact, the reason why you would have weight gain is because your tongue can taste more of the food, you recognize that the food is very charming that because of the effect of cigarette. That is actually happening to everyone all the time except who smoke cigarette. Now, you can understand that you will have weight gain or not, it’s not about you stop smoking but it’s about yourself only.
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Are you a smoker who spends at least $ 3.50 for a pack every day or $1,277.50 a year? That is a lot of money, so let us look at different ways of utilizing your “cigarette” money once you quit smoking.
For the single pack smoker you could:
1. Go to the movies with your friend once a week, every week.
2. Buy pizza 122 times a year.
3. Take a Hawaiian or Alaska Cruise once a year.
4. At $3.00 a gallon, buy 409 gallons of gas which equals filling your car’s 13 gallon gas tank over 30 times a year. It is like driving your car for free six months out of the year.
Even if gas prices were to double, you will still be driving for free three months out of the year.
5. Eating at the Red Lobster restaurant once a week or going to a Chinese buffet to eat three times a week.
6. You can buy 1277 Super Lotto tickets and possibly win millions of dollars!
7. Shock your neighbors by renting a luxury limousine for 4 hours once a month all year around.
8. Take private lessons weekly to learn the second language or take dancing lessons
9. Stay in the Regent Beverly Wilshire hotel, the glamorous hotel in the movie “Pretty Woman” at one of the world’s most famous intersections Rodeo Drive and Wilshire Boulevard, for three to four days every year.
10. Eat breakfast, lunch, and dinner at Mc Donald over 100 times a year.
11. Get a three year subscription to a gym of your choice to work off all that Mc Donald’s.
12. Buy 25 lady’s dresses or 51 men’s dress shirts.
13. You could buy 315 pairs of pantyhose or 426 pairs of men’s socks every year. (It probably is not a good idea if you live in the Caribbean.)
14. Drink over 300 cups of Starbuck’s chocolate mocha lattes.That sure will give you a buzz!
15. Buy 61, 350 tongue depressors to see how pretty your white teeth look.
Ok, your wish list is ready. Just choose what you would like to do and finally quit smoking!
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STOP SMOKING AND STAY SLIM
A RADICAL AND BRILLIANT 3 STEP PROGRAMME FOR THE PSYCHOLOGICALLY HOOKED
“If all we needed to do to give up and stay slim was to slap on a couple of patches, look at pictures of tar-filled lungs and eat sensibly, then we’d all have done it years ago”
The two biggest problems most people face when trying to stop smoking are a fear of weight gain and adjusting to a new lifestyle. You know smoking is bad for you but so is being overweight and anxious. So how do you stop smoking and enjoy your new way of life? Firstly lets have a look at:
Why do people gain weight when they quit smoking?
The answer to this may seem obvious to you if you’ve quit before – you just tend to eat more to ‘fill the gap’ right?. But its a bit more scientific than this.
Smoking increases metabolism slightly:
• Smoking burns up to 200 calories a day in a heavy smoker
• Because smoking burns calories, metabolism is boosted (increased) slightly
• Nicotine is an appetite suppressant
When you quit smoking, a gain of between 5 and 10 pounds during the first few months is considered normal
Why do I want to eat more?
Smoking cessation throws our bodies into shock initially:
Increased appetite is a side effect of quitting tobacco for most people. One or more of the following reasons may be at play:
• Cigarettes as an appetite suppressant – Smokers often avoid between meal snacking by lighting up. Nicotine is a stimulant and may also interfere with the release of the hormone insulin. Insulin controls glucose levels in the blood. When this function is blocked, a person will become slightly hyperglycemic (too much sugar in the blood) and, as a result, the body and brain may slow down the hormones and other signals that trigger the feelings of hunger.
• Food as a replacement for smoking – early on a in a person’s quit, the urge to smoke is frequent and uncomfortable. It’s natural to look for something to ease the discomfort, and food is often used as a replacement. Not only does it fill the void left by the cigarette, food can be an emotional comfort, easing the pain of withdrawal.
Why do I fear losing my identity?
Ever stopped smoking and, even months later, find yourself grieving for the ‘old you’?
The label ’smoker’ can be an integral part of your image – especially if you started smoking at an early age.
Think of your image as a smoker. You may be surprised at how many of your qualities you associate with smoking, such as being outgoing, outspoken, able to let your hair down or not follow rules. This association of cigarettes and brands with particular qualities has been fuelled by images in the media over the years. In TV shows, films and documentaries, smoking has been associated with all sorts of qualities such as charm, allure, intellect, being slim, rebelliousness, strength and daring. Take a second to think of examples of these characters in the modelling, music or entertainment industries.
When you quit, you have to let go of these perceptions. You may also be letting go of a lifestyle centered around smoking and drinking in social situations (the two often go together).
Nicotine lowers anxiety temporarily
According to a psychologist called Hans Eysenck, Smokers tend to fall into three personality categories: Extroversion, neuroticism and psychoticism, with each of these personality traits linked to higher than average stress levels. In effect, smokers ’self medicate’ with nicotine to bring their anxiety levels down to an acceptable level.
There are also works based on the Sensation Seeking Theory which is concerned with people’s needs for new and varied experiences, and those that follow the theoretical model of the Big Five traits of personality. Additionally, it appears that Type A individuals with high trait anxiety view smoking as a way to stimulate themselves, whereas Type Individuals claim they smoke in order to relax.
Do you recognise yourself in any of the above examples? If so, it is quite likely that giving up without a clear plan of action will result in chronic anxiety, a nagging sense of loss and weight gain.
SOMETIMES WE NEED TO TAKE RADICAL STEPS
THE ANSWER LIES IN
TRAINING FOR A TRIATHLON
Why a Triathlon for heaven’s sake – couldn’t I just take up gentle jogging? I hear you ask
Well, yes, but gentle jogging won’t:
• give you something to directly aim for. It is a well known fact in the world of exercise that no aim = no motivation = give up.
• gentle jogging won’t actually sculpt your body. Running, Swimming and biking (along with some weights) most certainly will.
• most importantly, aiming to complete a triathlon will completely and utterly change your lifestyle from that as a smoker. Sometimes we need to take radical steps. Hopefully, by the time you’ve completed the triathlon – or sometime before – you will have adjusted to, and prefer this lifestyle over the old smoking one. Even if you never attempt another triathlon, chances are you’ll continue to enjoy staying fit and healthy. This in turn could easily open doors that have always been closed due to your lack of fitness/stamina. For example, surfing, rock climbing, mountain biking, charity runs (a marathon?) or just being able to run about with the kids.
• gentle jogging won’t get that natural high like triathlon training will…
Okay, Okay, for a short period of time, you will be replacing one coping mechanism (nicotine) with another (endorphins)
Endorphins explained..
Fit people are usually in high spirits after lengthy exercise, sometimes to the point of elation or joy. This feeling is associated with the presence of endorphins, which are released by the pituitary gland in the brain
The word “endorphin” is a combination of “endo” and “morphine” – meaning endogenously (self) produced morphine, or internally produced painkiller. It may be that the brain interprets exercise as a form of “pain” or it may be that the rise in fatty acids caused by long, gentle exercise acidifies the blood, which triggers the release of endorphins.
In any case, you can get from exercise a natural high, similar to a drug high, but with none of the bad side effects. People who do long, continuous, gentle exercise enjoy the most effective stress therapy known to man.
How long and how hard do you have to exercise to get the endorphin high?
Most researchers have found that moderate-intensity exercise lasting at least 20 to 30 minutes produces the greatest increase of blood endorphins. So the key is to exercise slowly and aerobically. The biological explanation why you don’t get the endorphin rush from short, fast bursts of exercise is that during high stress situations (running fast from a dangerous situation for example) your body can’t afford to have your brain tripping off into fantasy land.
Slow, aerobic exercise is exactly what you will be doing when you begin your triathlon training
3 STEP PROGRAMME
1. Buy the nicotine replacement gum (NRT)- or losenge/patch – whatever works for you.
You are now armed with all you need to get you comfortably through the first few days of quitting. Throw or give away any remaining cigarettes, tobacco or lighters – you won’t be needing them again. Oh sorry, did I forget to say? You’re now a non-smoker. Please don’t worry – this really is going to be very easy.
Use the gum as prescribed over the next few days. I found it quite useful to have ‘little and often’ – whenever I felt a craving coming on, I would bite off a small piece of gum and congratulate myself for getting through another one. Overdosing on NRT can make you feel sick. Its a good idea to check on the packet, for example, patches are only for the heavier, more regular ex-smokers. Remember, this bit only lasts a few days. But you may wish to continue with the NRT for longer – whatever works for you. I haven’t yet met anyone who became ‘addicted’ to NRT – probably because it tastes so horrible.
2. Dust off or buy some essential items of equipment:
1. A swim-suit and goggles
2. A good pair of running shoes
3. A bicycle and helmet
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3. Get on the Internet – find a local Sprint Triathlon taking place in a few months time, sign up and get training
I realise this sounds utterly crazy to you. After all, 5 minutes ago you were a wheezing, unfit smoker (WUS). But what have you got to lose? You don’t have to win the triathlon – I’m just asking that you get yourself fit enough to take part in and, hopefully, finish the race. To become a triathlete in training (TIT).
Below is a simple guide ‘How to get started on your Sprint Triathlon’. For a more detailed information, there are many excellent books on the subject from Amazon.com or visit the excellent website http://www.stopsmokingstayslim.com
Below I have given a brief outline of the level of fitness you will need to attain (and timescales) to complete a Sprint triathlon in comfort. But remember – you only need to be able to take part in and enjoy the race for this Stop Smoking Stay Slim plan to be effective.
The Sprint Triathlon
You can start immediately on this plan if you can already do the following:
1. swim 500m (20 lengths of a 25m pool) without stopping
2. cycle at an easy pace for 45 minutes
3. run for 30 minutes without stopping
If you’re not up to this level – don’t worry, just follow this six-week pre-training programme for absolute beginners:
Six week pre-Sprint training plan
Weeks 1 and 2
• Swim:300m twice a week with a 10-second rest every 25m.
• Bike: 20 minutes at a slow pace twice a week
• Run: 15 minutes jog-walk twice a week (jog for 40 seconds, then walk for 30 seconds, and repeat)
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Weeks 3 and 4
• Swim:300m twice a week with 15-second rest every 50m.
• Bike: 30 minutes at a slow pace twice a week
• Run: 20 minutes jog-walk twice a week (jog for 60 seconds, then walk for 60 seconds and repeat)
Weeks 5 and 6
• Swim: 400m twice a week, with a 15-second rest every 100m
• Bike: 40 minutes at a slow/easy pace twice a week
• Run: 25 minutes at jog-walk twice a week (jogging more than walking)
The following week, you should have reached the above 500/45/30 minimum – Well done
For the 10 week Sprint Training Plan, articles, facts, FAQs, Top Tips, competition and great offers, visit http://www.stopsmokingstayslim.com
Editor at Stop Smoking Stay Slim
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