RP Listener Forum

Posted: Jan 2, 2007 - 4:37pm

From the Health Canada site:

You're on your way to quit smoking. You want to succeed and wonder what is the best way for you to quit. Quitting smoking is a major decision.Your success depends mainly on your motivation as well as having personalized strategies for dealing with difficult situations.

Most smokers quit on their own. Others join support groups or try different methods. But no matter what method you use, quitting depends entirely on you. No method is effective unless you're truly committed to quit.

The best way to quit
To find the best way for you to quit, talk with your physician or pharmacist. The most effective approach is intense follow-up with your physician for the first month. A smoking cessation program adapted to your specific need should complement every stop smoking medication.

The withdrawal
One reason some resume smoking is the difficulty in overcoming the physical withdrawal symptoms such as the craving for a cigarette, irritability, and difficulty in concentrating, dizziness and insomnia.

These symptoms begin a few hours after you stop smoking. For many people, the withdrawal is at its worst a day after they stop smoking. It begins to lessen after 3 or 4 days. After 10 days, most symptoms should be gone.

How to reduce the withdrawal symptoms?
Some people really need a medication to reduce their withdrawal symptoms. The nicotine patch and gum, as well as bupropion (Zyban), can help to control these symptoms and double your chances to quit. Heavier smokers tend to benefit more from smoking cessation medication.

Non-nicotine Medication
The antidepressant Zyban has been found to help people with nicotine withdrawal. This pill requires a medical prescription. It needs to be started seven or ten days before your quit date as it takes time to build up in your bloodstream. It should be taken for seven to 12 weeks.

Zyban is not a magic pill, but it can help control cravings and other symptoms by acting on the brain. It is not addictive. The most common side effects are dry mouth and insomnia. It is important to follow the dosage and physician's directions and advise him/her of any problems. Not all people should take this medication.

Nicotine Replacement TherapyA nicotine patch or gum can help you through the withdrawal period. By letting your body gradually gets used to living with less nicotine than what is absorbed from smoking, these medications ease withdrawal symptoms and decrease the urge of smoke.

Nicotine patch
The nicotine patch allows nicotine to be absorbed through the skin at a controlled rate. The patch is marketed under several different brand names, all delivering different dosages of nicotine.

Depending on the brand used, patches are designed to be worn for either 16 or 24 hours. The duration of the therapy varies from six to 12 weeks or more. Heavy smokers may benefit from using patches for longer periods.

A course of therapy uses two or three different strengths of patches, beginning with a high dose and decreasing it after four weeks and again at eight weeks. Once again, heavy smokers may find that the highest dosage is necessary for longer periods of time.
A common error is quitting the patches sooner than recommended.

The most common side effects of the patches are skin irritation at the site of the application and sleep disturbance. Your pharmacist or doctor can help you determine the correct use of the patch. Be sure to carefully read the instructions.

Nicotine gum
Nicotine gum is a sugar-free gum that slowly releases nicotine upon chewing. The nicotine is absorbed through tissues of the mouth. It is available in 2mg strength without prescription and 4mg strength with or without prescription (depending on the province).

You have control over how many pieces of gum you chew per day. For most smokers, this is between two and 10 pieces. Use of the gum is gradually reduced. It is intended to be used for up to six months.

In order to be effective, the gum most be used properly. Rather than chew it like regular gum, it is important to bite it a few times and then park it between your teeth and cheek for a few minutes before biting it again.

The most common side effects are burning in the throat, hiccups or dental problems. These are often related to how you chew the gum. Read the instructions carefully and see your doctor or pharmacist if you have troubles.

Support groups are there for you
Support groups like the "Butt Out" program can help you to quit. The participants offer mutual support to each other and the program can help you to understand and control your psychological dependence on cigarettes.

Don't give up!
Don't be discouraged if you've tried one or more of these methods before and they didn't work for you. Something that didn't work in the past may work now because you're simply ready for it.

Certain products designed to help you quit smoking are covered by drug insurance. Ask your insurance company.

Posted: Jan 2, 2007 - 4:36pm

My hat is off to you guys. You are motivated and focused. Good energy coming at ya to keep it up!

Posted: Jan 2, 2007 - 4:33pm

What happens when you quit...after:

20 minutes
Blood pressure returns to normal.
Pulse returns to normal rhythm.
Temperature of hands and feet returns to normal.

8 hours
Carbon monoxide count returns to normal.
Oxygen level in the blood returns to normal.
24 hours
Risk of heart attack decreases.

48 hours
Sense of smell and taste improve.

2 weeks to 3 months
Circulation improves
Walking becomes easier.
Pulmonary function increases by about 30%.

1 to 9 months
Cough, nasal congestion, fatigue & shortness of breath diminish.
The body regains energy.

1 year
Risk of coronary disease is 50% less than that of a smoker.

5 years
Lung cancer mortality rate of a former pack-a-day smoker decreases to almost half.

From 5 to 15 years after quitting, the risk of stroke decreases and is comparable to that of a non-smoker.

The risk of cancer of the mouth, throat and esophagus is 50% less than that of a smoker.

10 years
Cancer mortality rate is similar to that of a non-smoker.
Pre-cancerous cells are replaced.
Risk of cancer of the mouth, throat & oesophagus, bladder & pancreas decreases.

15 years
The risk of heart disease is similar to that of a non smoker.

Posted: Jan 2, 2007 - 1:54pm

Welly wrote:

You rock...!

Keep it up! I need to hear that.

As you rock, as well!

Posted: Jan 2, 2007 - 1:39pm

dionysius wrote:

Way to go, Welly! My own regimen of No Extra Eating may be unrealistic, but the resolve is firm and ironclad around the No Smoking part. One thing at a time, for me. Once I have forever conquered cravings for smoke, then I may address the height/weight ratio thing with full confidence. I am already impressing myself with my willpower; it would now just be embarrassing for me to pick up a cigarette. I refuse to humiliate myself!

Thanks D! And to you as well.
You rock, you pillar of conviction!

Posted: Jan 2, 2007 - 1:35pm

DownHomeGirl wrote:

Best of luck to all of you. You can do it. I quit last January the 14th.

I had quit once before for over 6 months then started again. That time (and the other several times before I tried to quit) was cold turkey. I think the difference this time was that I allowed myself to smoke ONE cigarette every NOW and THEN, like if I went out to a concert or something. Just one. This averaged to about 20 cigarettes over the entire year of 2006...I would smoke one cigarette and then not have another for weeks on end. I don't know if that's cheating or not, but I don't have the "cravings" anymore. I can't remember my last cigarette... I think it was maybe a few months ago?

The interesting thing is that each one of these "reward" cigs was less satisfying than the one before. The last one really grossed me out more than I enjoyed it.

I don't know if my method would work for everyone but it did for me. Just whatever you decide to do, make it something you can live with, and DO IT!! The point is to find what works for YOU and the key to my success was to not BEAT MYSELF up. When I quit doing that I was able to indulge once in a great while, until now I don't feel like smoking anymore because I got my sense of smell back. Now cigarettes are just gross to me.

If you've decided to do cold tutkey, DO IT. Two of my friends quit cold turkey before I decided to quit. They were both smokers for 20+ years and they are still smoke free after 2 years now. They were my inspiration.

I've heard great things about Chantix, those of you interested in trying pharmaceutical help.

Interestingly enough, on the CBC news a few days ago was a report about a recently released study from Health Canada saying that gradual reduction in smoking over a period of time seems to work better than cold turkey for the majority of smokers who are trying to quit.

I'm torn. On the one hand, if I'm going to quit I should just bloody quit. On the other,.....no, there is no other. This is it. Do or die.

Posted: Jan 2, 2007 - 1:11pm

hippiechick wrote:

Here are the poisons you put in your body by smoking.(...)

Yep. Bad stuff. Which is one reason that, when I did smoke, I smoked additive-free all-"natural" American Spirit cigarettes. 100% organic leaf tobacco, no reconstituted sheet tobacco or chemicals added. More expensive, but utterly worth it. Better tasting, not quite as bad for you. Not good for you by any means, but one reason temptation will be far away from me (retro me, Satanas!) is that Spirits aren't available everywhere (for instance, where I usually do my grocery shopping). I'd have to go out of my way to buy them and break my vow. So I have fond memories, and that will do me fine. Bye bye, fine organic cigarettes!

Posted: Jan 2, 2007 - 12:37pm

aflanigan wrote:

I doubt my advice will be very helpful to the heavy smokers. I was a casual smoker for about a dozen years. Started with clove cigarettes (yea, stupid, but when a punk rock grrl named "Deva" offers you one, how can a horny college boy say no?) and switched to tailormades (I would get some strange looks rolling my own in bars) when stories came out about how nasty the clove cigarettes are. Basically I would smoke when I drank beer; maybe a half dozen a night. Never got so bad I would smoke upon waking or during the day.

I gave it up through a combination of having kids and running. If you start running regularly, then sign up for a distance race or two each year and train for it, I think you'll have a pretty good chance of dropping the smoking habit. Plus you'll get lots of other bennies from running regularly.

Part of it is the breathing. conscious breathing is very helpful in overcoming the cravings.

Here are the poisons you put in your body by smoking. I fifound that recognizing that I was intentionally poisoning myself kind of helped me quit.

Acetone is one of the chemicals in cigarettes. Acetone is used as solvent, for example in nail polish remover.

Benzene which is used as an industrial solvent in fuel, dyes, synthetic rubbers, etc. Known to cause cancer in humans, benzene is particularly linked with leukaemia.

Cadmium is a very poisonous metal, commonly used to make batteries. "Repeated or long-term exposure to cadmium, even at relatively low concentrations, may result in kidney damage and an increased risk of cancer of the lung and of the prostate." US EPA
Formaldehyde is used to preserve dead bodies. Formaldehyde is a known carcinogen in cigarette smoke, and also causes respiratory and gastrointestinal problems.

Hydrogen cyanide is one of the most toxic deadly chemicals in cigarettes, chemicals in tobacco, poisons in cigarettes, and poisions in tobacco. Short-term exposure to hydrogen cyanide can lead to headaches, dizziness, nausea and vomiting.

Lead is a highly toxic metal, capable of causing serious damage to the brain, kidneys, nervous system and red blood cells. "Children are particularly vulnerable because lead is more easily absorbed into growing bodies and the tissues of small children are sensitive to its effects.

Lead exposure in children can result in delays in physical development, lower IQ levels, shortened attention spans and increased behavioural problems" US EPA.

Mercury vapour is another of the poisonous deadly chemicals in cigarettes, chemicals in tobacco, poisons in cigarettes, and poisions in tobacco. Inhaling mercury vapour may lead to shakiness, memory loss and kidney disease.

Nickel causes increased susceptibility to lung infections.

Posted: Jan 2, 2007 - 12:29pm

I doubt my advice will be very helpful to the heavy smokers. I was a casual smoker for about a dozen years. Started with clove cigarettes (yea, stupid, but when a punk rock grrl named "Deva" offers you one, how can a horny college boy say no?) and switched to tailormades (I would get some strange looks rolling my own in bars) when stories came out about how nasty the clove cigarettes are. Basically I would smoke when I drank beer; maybe a half dozen a night. Never got so bad I would smoke upon waking or during the day.

I gave it up through a combination of having kids and running. If you start running regularly, then sign up for a distance race or two each year and train for it, I think you'll have a pretty good chance of dropping the smoking habit. Plus you'll get lots of other bennies from running regularly.

Posted: Jan 2, 2007 - 12:28pm

dionysius wrote:

As is the guillotine.

Good point ... sharp wit.

Posted: Jan 2, 2007 - 12:28pm

DownHomeGirl wrote:

Best of luck to all of you. You can do it. I quit last January the 14th.

Congratulations! And thanks for the good advice, too.

Posted: Jan 2, 2007 - 12:28pm

Eutychus7 wrote:

Good luck to you all!!
Dionysius -- the rack is good for conquering the height/weight ratio ... just painful.

As is the guillotine.

Posted: Jan 2, 2007 - 12:26pm

Best of luck to all of you. You can do it. I quit last January the 14th.

I had quit once before for over 6 months then started again. That time (and the other several times before I tried to quit) was cold turkey. I think the difference this time was that I allowed myself to smoke ONE cigarette every NOW and THEN, like if I went out to a concert or something. Just one. This averaged to about 20 cigarettes over the entire year of 2006...I would smoke one cigarette and then not have another for weeks on end. I don't know if that's cheating or not, but I don't have the "cravings" anymore. I can't remember my last cigarette... I think it was maybe a few months ago?

The interesting thing is that each one of these "reward" cigs was less satisfying than the one before. The last one really grossed me out more than I enjoyed it.

I don't know if my method would work for everyone but it did for me. Just whatever you decide to do, make it something you can live with, and DO IT!! The point is to find what works for YOU and the key to my success was to not BEAT MYSELF up. When I quit doing that I was able to indulge once in a great while, until now I don't feel like smoking anymore because I got my sense of smell back. Now cigarettes are just gross to me.

If you've decided to do cold tutkey, DO IT. Two of my friends quit cold turkey before I decided to quit. They were both smokers for 20+ years and they are still smoke free after 2 years now. They were my inspiration.

I've heard great things about Chantix, those of you interested in trying pharmaceutical help.

Posted: Jan 2, 2007 - 12:26pm

dionysius wrote:

Way to go, Welly! My own regimen of No Extra Eating may be unrealistic, but the resolve is firm and ironclad around the No Smoking part. One thing at a time, for me. Once I have forever conquered cravings for smoke, then I may address the height/weight ratio thing with full confidence. I am already impressing myself with my willpower; it would now just be embarrassing for me to pick up a cigarette. I refuse to humiliate myself!

Good luck to you all!!
Dionysius -- the rack is good for conquering the height/weight ratio ... just painful.

Posted: Jan 2, 2007 - 12:23pm

Welly wrote:

Day 2. Not as bad as I thought it would be. Certainly no where near as bad as last time I tried to quit about 8 years ago. I think it's because this time I actually want it.
Have resolved not to eat my way through the cravings as I don't want to pack on the weight. In fact, am on a new eating regimen to ensure I actually drop a few pounds between now and summer.
Ah but wait - I hear you saying - the missing element is exercise! Yes, and yoga classes start next week.
I really want to succeed this time.

Way to go, Welly! My own regimen of No Extra Eating may be unrealistic, but the resolve is firm and ironclad around the No Smoking part. One thing at a time, for me. Once I have forever conquered cravings for smoke, then I may address the height/weight ratio thing with full confidence. I am already impressing myself with my willpower; it would now just be embarrassing for me to pick up a cigarette. I refuse to humiliate myself!

Posted: Jan 2, 2007 - 12:19pm

Day 2. Not as bad as I thought it would be. Certainly no where near as bad as last time I tried to quit about 8 years ago. I think it's because this time I actually want it.
Have resolved not to eat my way through the cravings as I don't want to pack on the weight. In fact, am on a new eating regimen to ensure I actually drop a few pounds between now and summer.
Ah but wait - I hear you saying - the missing element is exercise! Yes, and yoga classes start next week.
I really want to succeed this time.

Posted: Jan 2, 2007 - 12:17pm

hippiechick wrote:

I heard a conversation on NPR about using snuff as a slightly healtier alternative to cigs. Maybe it's a place to start. I think the biggest attraction of smoking is the actual cig and the blowing of the smoke.

Heard the same piece. Though I will by no means start dipping just because I want to stop smoking! Maybe it's my Texas reverse-snobbery, but dip is for dipshits.

And as much as I enjoyed the ritual and hand-jive with smoking, make no mistake: it were the nicotine that i enjoyed. And pine for and miss, right now.

Posted: Jan 2, 2007 - 12:12pm

Eutychus7 wrote:

My son quit smoking by taking up chewing tobacco. I would certainly rather he develop an oral cancer than into an Oral Roberts.
:puke:

I heard a conversation on NPR about using snuff as a slightly healtier alternative to cigs. Maybe it's a place to start. I think the biggest attraction of smoking is the actual cig and the blowing of the smoke.

Posted: Jan 2, 2007 - 11:52am

Eutychus7 wrote:

My son quit smoking by taking up chewing tobacco. I would certainly rather he develop an oral cancer than into an Oral Roberts.
:puke:

I suppose one reason I went all Oral on you is that I do not want to develop into one of those self-righteous, pious ex-smokers of the type I detested when I did smoke. My ministry will be to the agnostics, not to the damned. Quit now, or forever hold your phlegm.

Posted: Jan 2, 2007 - 11:45am

Eutychus7 wrote:

My son quit smoking by taking up chewing tobacco. I would certainly rather he develop an oral cancer than into an Oral Roberts.
:puke:

And who could blame you?