Healthy Living
Tips to Quit Smoking
Dr. George I. Traitses
More than 50 million Canadian and Americans smoke. People begin
smoking for many reasons—stress, social status, and
peer pressure—but the main reason they continue is
addiction to nicotine. Smoking is, in fact, so addictive
that some people consider giving up cigarettes harder
than quitting an addictive illicit drug.
People also continue to smoke for psychological reasons.
For some, smoking seems to give the hands
something to do. Others say it provides comfort.
Cigarette smoke, however, contains more than 4,000
chemicals, and, when inhaled, they merge into a tarlike
substance that sticks to the tissues inside the
mouth, throat, lungs, and stomach. The chemicals not
only damage the tissues they contact directly, but they
also harm the entire body by reducing the amount of
well-oxygenated blood that reaches the organs.
Smoking affects nearly every organ in the body—heart,
brain, stomach, bladder, kidneys, and even the skin.
People who smoke also double or triple their risk of
developing cataracts.
Why quit smoking?
Smoking affects not only your health. Second-hand
smoke can cause damage to those around you—even
family and friends who choose not to smoke. If you
quit smoking:
• You’ll live longer and you and your family will
live better.
• You won’t be winded when walking up a flight
of stairs.
• You’ll be able to exercise and keep your heart
healthier.
• You will reduce the risk of developing
dementia, such as Alzheimer’s disease.
• Your baby will be at less risk of suffering from
Sudden Infant Death Syndrome (SIDS).
• You’ll have less heartburn.
• For men, smoking increases the chances of
impotence, so your love life will improve as
well.
• You’ll also be giving yourself money each
month to spend on yourself and not on
cigarettes.
What happens when I quit smoking?
Quitting smoking has many benefits. Within 1 month
of quitting, you will decrease your heart rate, the level
of carbon monoxide in your blood, and your risk of
heart attack. The long-term benefits include reducing
risks for stroke; lung, stomach, bladder and other cancers;
coronary heart disease, such as heart attack;
chronic lung diseases and chronic cough; stomach
ulcers; and peripheral artery disease. The risk of your
child being born with low weight will also decrease.
Within 5 years of quitting, your risk of stroke is the
same as that of a non-smoker. In 15 years, your heart
attack risk is the same as of non-smokers of the same
age.
What’s the bottom line?
Smoking is a physical and psychological addiction that
is not at all easy to break. Most smokers have to kick
the habit more than once to finally quit. If you are
unsuccessful the first or second time, try again. Don’t
see the initial attempts as failures, but as opportunities
to find out how not to quit. With a sincere commitment
and perseverance, you will be able to quit. When
you do, your family, friends, and most of all, your body
will thank you for rising to the challenge. Here’s to
your being the next non-smoker in America!
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How do I quit smoking?
• Make a serious mental commitment to
quitting.
• Set a quit date.
• Refer to yourself as to a non-smoker in
the present tense. For example, say, “I am
a non-smoker.” Similar affirmations that fit
your individual situation may also be helpful.
• Get rid of all cigarettes and smoking
accessories (such as ashtrays) in your
home, car, and other places where you
might be tempted to smoke.
• Do not let people smoke in your home.
• Get support and encouragement from
family, friends, co-workers and former
smokers and consider joining a former
smokers’ support group.
• When tempted, perform tasks that could
help distract you: go for a walk, brush your
teeth, exercise, or take a bath.
• Drink lots of fluids, preferably those without
caffeine.
• Avoid drinking alcohol and avoid contact
with smokers.
• You may want to try one of the many medications
available to help smokers quit.
Quitting smoking is not easy. If it were, many
more people would quit daily. You may find yourself
suffering from irritability, nervousness, and
sleeplessness. You may feel the need to have
something in your mouth or hands. Chewing gum
or mints can easily substitute for cigarettes, and
rubber bands, paper clips, or other gadgets will
help keep your hands busy. For most people, the
side effects pass within a few days. It is critically
important not to dwell on these adverse signs and
to remain focused on the advantages of quitting.
For more information on health and safety visit the Ontario Chiropractic Association Web site at www.chiropractic.on.ca or call 1877-327-2273.
Dr. George Traitses, 416-499-5656, www.infinite-health.com
Dr. George I. Traitses
D.C., B.Sc.(Hon.), M.Sc., C.H.N., C.N.M., A.C.R.B. 3, C.R.A.
2914
Sheppard Ave. E., Suite 206, Scarborough, Ont., Canada, M1T 3J4
+1 (416) 499-5656 Fax: +1 (416) 499-5797
