Health for Body Mind and Soul

Smoking is the most preventable form of premature death, yet according to the World Health Organization (WHO) more than four million deaths were attributable to the use of tobacco products.

The results surrounding the negative impact of tobacco use are overwhelming but still the WHO notes that there are approximately one billion male smokers worldwide and 250 million female smokers. This is incredible when one considers that consumers are purchasing a product that causes more deaths than AIDS, legal and illegal drug use, road accidents, suicides and murder.

The manipulative, false advertising portrayal of the positive outcomes of smoking include sex appeal, happiness, confidence, and success are such that it lures between 80 and 100,000 children to start smoking everyday (WHO). The addictive nature of nicotine present in tobacco products keep them smoking.

Cost

In 2000 an estimated 300,000 people died from smoking related fires, and fires caused by smoking cost the economy $27 billion. In industrialized countries individuals spend between $3 – $5 per packet of cigarettes while individuals in developing countries can spend as much as half a days wage on a packet of cigarettes. Whatever the cost it can deprive the buyer of funds that could be used to provide food, clothing and other items that could enhance his or her health.

Tips for quitting

If you have thought about quitting or are ready to quit for health or other reasons, here are some tips to help you achieve your goal to quit smoking or using tobacco products.

1. Plan a date to quit and share this date with family and friends who can support  your decision.
2. Identify and record the triggers that cause you to smoke – make a list.
3. Plan how to deal with triggers
4. Prepare physically. Keeping your commitment to giving up the use of tobacco products can be enhanced by:
   • getting eight hours of sleep each night
   • drinking eight glasses of water daily
   • eating a balanced breakfast each day
   • taking a brisk walk twice daily
   • engaging in a regular exercise program following medical clearance – will aid with weight maintenance.
   • eliminating alcohol and caffeine. Alcohol impairs judgment and caffeine increases the risk of relapse. Replace alcohol and caffeine with water
   • eating more fruits and vegetables – they will reduce the symptoms of nicotine withdrawal
5. Plan how to act as a non-smoker
6. Prepare to deal with situations when smokers and drinkers invite you to social events. Know how to respond
7. Seek spiritual support through your own beliefs or from other believers
8. Smoke less of each cigarette prior to quit date and try to avoid the urge to smoke during this time (Vibrant Life)
9. Quit

Relapse Is Not Failure

It may take several attempts before you are finally free of the nicotine addiction. If you start to smoke a cigarette after quitting and recognize your lapse discard the cigarette. Accept that this behavior is a lapse not failure. Try to implement your plan to quit again.

Tips for Dealing with the Urge to Smoke (Vibrant Life)

1. remind yourself of the reason(s) for quitting
2. brush your teeth
3. chew vegetables or chewing gum
4. drink water every hour
5. take a walk or relaxation exercises
6. take a shower
7. take some deep breaths
8. keep your hands occupied – squeezing a stress ball, using a Rubix cube or hand held game
9. Celebrate your successes

Withdrawal Symptoms
Cravings
Fatigue
Insomnia
Irritability
Cough
Difficulty concentrating
Headache
Dizziness
Constipation

While uncomfortable these symptoms are normally an indication that the body is adjusting to being rid of nicotine and other toxins. Withdrawal symptoms may continue for two to four weeks (California Smokers’ Helpline).

STOP SMOKING URGE RECIPE (M.E.E.T Ministry)

¾ cup fresh lemon juice
¼ cup honey
1/3 tsp. peppermint oil
Mix together in a glass container. Not designed to stop smoking, but to decrease the urge. Take 1 Tablespoon every time the urge strikes. Do not swallow immediately, but swish around in mouth and savor before swallowing.

You can kick the habit!: Adapted from the Breath-Free Plan to Stop Smoking, a copyrighted community service of the Seventh-day Adventist Church