Resolutions You Can Keep
Want to Stop Smoking?
Cooking with Shrimp
Decorate to Lose
The Benefits of Vitamin C
Wine: Yes or No?
What Are Digestible Carbs?
Recipes: Chicken & Pecans
Review: Tony Romas
Getting Enough Sleep
Happy New Year!
A Breakfast treat
SIGN UP TO SUBSCRIBE
According to multiple Austrian and German studies, cigarette smoking, a major risk factor for cardiovascular disease, induces increases of
plasma cholesterol, triglycerides and fibrinogen, enhances thromboxane production and
platelet aggregation, and decreases high-density lipoprotein (HDL)-cholesterol (good cholesterol.)
Nicotine and other substances in tobacco go hand-in-hand with insulin resistance.
So there are plenty of reasons not to smoke. For all of
you who also want to make this the year you finally kick the habit, here are some strategies.
Ease yourself through the first few days, as these will be the
most difficult period after quitting.
Surround yourself with a clean, fresh, nonsmoking environment, at
home and at work. Buy yourself flowers — you will be surprised how
much you can enjoy their scent now.
Spend as much time as you can in places where smoking is not permitted,
such as theaters, museums, and department stores.
Drink large quantities of water. (You should be doing that anyway, but
up the amount you usually have by at least 20%.) Avoid beverages
that you associate with smoking, such as alcohol or coffee.
If you miss the sensation of having a cigarette in your hand, hold
something else, such as a pencil. If you miss having something in your
mouth, try a toothpick or a fake cigarette.
Avoid temptation! Instead of smoking after meals, get up from the table
and brush your teeth or take a walk. If you always smoke when driving,
listen to an interesting radio program instead, or, if possible, take
public transportation for a while. Avoid situations that you associate
with smoking. Temporarily limit your socializing to healthful outdoor
activities or situations where smoking is not permitted. If you must be
in a social situation where you will be tempted to smoke, such as a
dinner party, try to associate with nonsmokers there.
When the craving for a cigarette is overwhelming, substitute! Keep oral
substitutes handy at all times. These can include celery sticks, beef jerky
sticks, or sugarless gum. Or try this trick. Take 10 deep breaths and hold the last
one while lighting a match. Exhale slowly and blow out the match. Pretend
it is a cigarette and crush it out in an ashtray. Another substitute for
a cigarette is taking a shower or a bath. And it helps if you can teach
yourself to relax quickly and deeply. Make yourself limp, and visualize
a soothing, pleasing situation. Concentrate on that peaceful image and
Find new habits and activities. It is difficult to smoke while you are
swimming, jogging, or playing tennis. Try new activities that require
using your hands, such as doing crossword puzzles, needlework, or
gardening. Try to find time for the activities that are meaningful,
satisfying, and important to you. And pamper yourself — stretch a lot,
get plenty of rest, and pay attention to your appearance.
Most important — never allow yourself to think that
"just one cigarette will not hurt" — it will!