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 play videoTime: 04:41 minutes |
Participants
, Jana Klauer MD, Gabrielle Morris MD
Summary
Most people who smoke have thought about stopping. Learn what you should do to prepare yourself for that first day without cigarettes.
Webcast Transcript
ANNOUNCER: If you're watching this video, here's a round of applause. You're probably thinking about giving up cigarettes. And it's not easy to do.
JANA KLAUER, MD: You should be congratulated for every week that you go without smoking, because it's a great accomplishment that you're doing and a wonderful health benefit.
ANNOUNCER: According to the surgeon general's report, smoking causes diseases in nearly every organ of the body. But within hours of that last inhaled cigarette the body begins a series of changes for the better. But quitting isn't easy. The first steps?
List your reasons for quitting.
Make a quit date.
Tell friends and family you are quitting.
Stop buying cigarettes.
JANA KLAUER, MD: It's a great challenge that you're about ready to embark on. And it's going to be tough, but it can be done.
ANNOUNCER: But it won't be easy. You've had your last smoke. And you still want to smoke. Badly.
That's the addictive nicotine your body is craving.
JANA KLAUER, MD: The withdrawal symptoms from smoking can be very troublesome indeed. And they are irritability, you can have a headache, you can be very short-tempered, you can be unpleasant to be around.
ANNOUNCER: Some people replace that urge for a cigarette with food. Before you quit, protect yourself with a diet-friendly kitchen.
JANA KLAUER, MD: If you have nutritious snacks, if you have plenty of fruits and vegetables and cheeses and yogurt around, fill yourself up with those and not with cookies and candy bars.
ANNOUNCER: If the scales start creeping up, take action.
JANA KLAUER, MD: There is excess weight with cessation of smoking, but the best way of addressing it is through exercise.
ANNOUNCER: When you're on the go, carry around other things to put in your mouth besides a cigarette. Sugarless gum or hard candy will do.
Giving up cigarettes is also easier when you avoid things that signal the need for a smoke. So be prepared to distract yourself from cigarette triggers.
JANA KLAUER, MD: The things that can trigger a craving for smoking are situations. Often, you're used to having it with your morning coffee or maybe you have a cigarette at a cocktail party. I would say switch around your routine a little bit. Have that coffee on the way to work.
Or at a cocktail party, have a large glass of San Pellegrino. I would avoid alcohol, because often alcohol can reduce your resolve.
ANNOUNCER: Getting by with a little help from your friends is another route to giving up cigarettes.
JANA KLAUER, MD: There are certain benefits of stopping smoking with a friend. You can positively reinforce one another. I've seen a lot of benefits to that.
The only caveat I would give to someone who's thinking of doing that is, if your friend fails, are you going to use your friend's inability to stop right then as a reason not to go on?
I wouldn't suggest relying solely on that friend. I would suggest a group. There are a lot of wonderful groups, Smoke Enders, or seeing a health professional who deals in that.
ANNOUNCER: There are aids that can help you cut out cigarettes, some that can be bought over-the-counter, and some need a doctor's prescription.
JANA KLAUER, MD: The techniques that I recommend when you're stopping smoking are nicotine replacement, either in the form of gum or a patch and the gum is more effective than the patch. Prescription medication from a doctor.
ANNOUNCER: But these aids aren't the entire solution.
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