Dr. Jerome Murrays's advice for parents
Day by day smoke-out process
Question of the Week (23 Dec - 1 Jan)
Are you an ex-smoker? Do you have any friends or relatives who have successfully kicked the habit? Share the experience with us and help others quit too.
At first glance quitting seems simple; all you have to do is never smoke again, right? Too bad it never quite works that way.
The most important thing to remember is that you can do it. Every day, thousands of people like you succeed. So don't get discouraged. It took time to learn how to smoke; it's going to take time to learn how to stop also. And once you stop, you'll find your body responds with some immediate changes. Not only will you feel better you will also look better. Since smoking stains your teeth, gives out stale breath and cause wrinkles under the eye, the sooner you quit, the better. After quitting your bank balance becomes healthier and your confidence also soars. Few things compare to the sense of satisfaction you get when you quit smoking. If you can handle quitting smoking, you can handle just about anything. (pic courtesy: mediaondemand.com)
The Gradual recovery from the addiction
Two Hours After Quitting.
Nicotine begins to leave your system. Some people may feel withdrawal pangs. This is a good sign. Your body is cleaning itself out. Hang in there. Within two days all the nicotine by-products will be gone.
After Six Hours.
Heart rate and blood pressure decrease (although it may take up to a month for them to return to their normal rates).
After Twelve Hours.
The carbon monoxide is completely out of your system. Your lungs work more efficiently and you can do more without becoming short of breath.
After Two Days.
Your sense of taste and smell sharpen. In addition, your breath, hair , fingers and teeth will be cleaner.
After One Week.
Most withdrawal symptoms are completely gone.
After Two Weeks.
Your circulation improves. So does your confidence level because you feel good about your progress. You begin to think of yourself as a non smoker.
One To Nine Weeks.
Your body's overall energy level increases. Coughing, sinus congestion, fatigue and shortness of breath decrease.
Within Two Months.
Blood flow improves to your hands and feet, keeping them warmer. Your skin looks healthier.
Within Three Months.
The cilia (a hair-like cleaning system in the lungs) begin to recover and remove the mucous, so you can cough it up, cleaning your lungs and reducing the chance of infection. You may notice increased coughing for a few days.
After A Year.
Your risk of lung cancer is reduced and you have less risk of heart disease. Fifteen years after quitting, the risk approaches that of someone who has never smoked.
The question for the week
Tips To Quit Smoking
- Whenever you encounter a smoker who is seeking help, give your experience, strength, and hope- 30/12/99
- Before lighting up, ask yourself "How much do I really need this cigarette?"- 29/12/99
- Do not think of yourself as a smoker trying to quit. Think of yourself as a non-smoker and you soon will be- 28/12/99
- Identify when you are most likely to smoke. You can better prepare to handle the urge to smoke- 27/12/99
- Plan activities that do not permit smoking-26/12/99
- Change your routine- It will definitely help- 25/12/99
- Chew, bite or suck - to substitute- 23/12/99
- There are better companions than cigarettes- 21/12/99
- Pray instead of puff- 20/12/99
- Avoid drinking alchohol while you are quitting- 19/12/99
- If you have a problem and you smoke, then you have two problems- 18/12/99
- Understand that smoking will not solve any of your problems-16/12/99
- Any discomforts you experience in the begining will ease with time and abstinence- 15/12/99
- If you are not going to quit right away, try cutting down- 14/12/99
- Keep trying- The only way you can lose is by ceasing to try- 13/12/99
- There is no perfect time to start preparing to quit- 12/12/99
- Think of reasons why you want to quit rather than why you cannot quit- 11/12/99
- Open your life to new approaches and new possibilities. It will defenitly help- 9/12/99
- Understand that addiction is a chemically compelled behaviour- 8/12/99
- Understand that you do not need nicotin- 7/12/99
- Consider quitting as a challenging adventure- 6/12/99
- Look at it as giving yourself a free gift- 5/12/99
- Quit for yourself- 4/12/99
- Consider quitting as an investment-2/12/99
- Believe- It is not as hard as you think-1/12/99
Question of the Week (28 Nov - 5 Dec)
Are you an ex-smoker? Do you have any friends or relatives who have successfully quit smoking? Share the experience with us and help others quit too. submit and win!