About half of all Americans will make at least one New Year’s resolution, and one of the most popular New Year’s resolutions is to quit smoking.
I can tell you that this will be one of the best resolutions you can make for yourself. If you need a little extra motivation, and maybe to allay some reservations you have, here are answers to a few commonly asked questions I get from my patients regarding quitting smoking.
Why do I have to quit smoking?
You may have heard it many times before, but it bears repeating: smoking does significant harm to your health in many ways.
- It is one of the major risk factors for heart attack and stroke, along with hypertension, high cholesterol, diabetes, a family history, and those who are older (men above the age of 45 and women above the age of 55) or are obese. When you come for your physical examination, you are always checked for these risk factors and you are always asked about your history of smoking.
- Smoking causes damage to your airway, resulting in conditions like chronic bronchitis and emphysema. Together they are called COPD, chronic obstructive pulmonary disease. If you have COPD, you will have trouble breathing, relying on inhalers or oxygen throughout your lifetime and may ultimately develop heart failure
- Smoking is a known risk factor for cancers including lung cancer, oral cancer, esophageal cancer, stomach cancer, liver cancer, pancreatic cancer, kidney cancer, bladder cancer, cervical cancer (in women) and skin cancers
- Based on a “twin study,” smoking has been shown to make you age faster. It decreases your bone density, too.
But smoking makes me feel relaxed – isn’t this a good thing?
Nicotine boosts the neurotransmitter catecholamine through a nicotine receptor in your brain and gives you a “high” feeling. The smoking process also gives you a break from your daily routine, often resulting in a feeling of relaxation. But using smoking as a way of relaxing yourself is not worth it because of the above-mentioned health risks. There are many other ways to relax without harming yourself – e.g., listening to music, singing or playing music, chewing gum, talking to people, exercise or meditation.
Why is it so hard to quit smoking?
Smoking is probably the hardest addiction to break among substances that people use for recreational purposes, including cocaine, marijuana, or alcohol. It is very common to go back and forth several times before you can finally quit. But keep trying! Each time you try quitting, you are one step closer to your success.
Does quitting smoking make me fat?
A study has shown that about 20% of people who quit smoking gained 4-10 lbs. of weight, but most people stayed at the same weight. Engaging in a healthy lifestyle by watching your diet and exercising regularly will help to keep your weight down while you are trying to quit smoking and will benefit you for a whole lifetime.
Is it too late to quit smoking?
It is never too late to quit! The health benefits of quitting smoking begin immediately. Within 20 minutes of your last cigarette, your blood pressure and heart rate drop. In the months that follow, your lung function will improve, you will cough less and breathe and smell better. In one year, your risk for a heart attack will drop by 50%. Your risk for cancers and other diseases drops with each passing year. A study has shown that even people who are over 65 years old when they quit smoking can positively impact their lifespan compared to people who continue to smoke.
How do I quit smoking?
Some people quit by going “cold turkey,” using will power alone. This can be very difficult to do and very discouraging if you are not successful. If you choose to quit, I would suggest cutting out one cigarette a week and building from there. A study has shown that quitting fast or slowly will not affect your ultimate success rate. If your “will power” at either speed is not strong enough, nicotine replacement therapy is the next thing to try. Nicotine replacement products come in many forms: a patch, gum, lozenges or an inhaler. The idea is to take a gradually reduced amount of nicotine to help you with cravings and withdrawal symptoms.
When nicotine replacement therapy is not working for you, ask your health provider for medications. There are two prescription medications on the market. Bupropion, brand name Zyban, works through the neurotransmitters dopamine and norepinephrine in much the same way as nicotine does. Taking bupropion is not recommended for those with a history of seizures. Chantix is by far the most efficacious medication for smoke cessation. It works by binding to the nicotine receptor in your brain to suppress the nicotine craving and reduce the withdrawal symptoms. One of the side effects is vivid dreams. Chantix can be used safely in people with depression but is not recommended for people with suicidal thoughts.
Other people have successfully tried hypnosis and electronic cigarettes to quit smoking.
Whatever method you try, the most important factor for successfully quitting smoking is that you have to understand why you are quitting and you have to be committed to take this important step for your health.