Stop Smoking

Smoking is all in your head

No … not because you can't seem to get a handle on those darn cravings for tobacco. And no … not because you don't seem to have the willpower to stop from lighting up despite your desire to kick the habit. No, no, no … it's all in your head because that's where it all started … where nicotine does its best work. You see, when nicotine enters your system it increases the dopamine, norepinephrine and acetylcholine in your brain. These chemicals have the ability to make you feel good, keep you alert, and sharpen your thought processes.

People often start smoking for pleasure, but quickly develop a need for those chemical reactions. Then smoking patterns are developed that make quitting more difficult such as smoking after a meal, after sex or to relax during anxious moments.

When tobacco addicts decide to quit, they have a double-whammy to deal with. Their brains will become deprived of the chemicals, so they will begin to feel miserable …. irritable, tired and somewhat disoriented.

What's worse is the cravings for tobacco will be constantly triggered by the smoking patterns they've set. The combination of responses makes quitting an extraordinary challenge for most tobacco users. In fact, the overwhelming majority of smokers who successfully kick the habit do so with the assistance of nicotine patches or some other aid.

Anyone can quit smoking today because there's lots of help out there. There are a variety of effective smoking cessation materials on the market that, once combined with behavioral adjustments (breaking those smoking patterns), can help even the heaviest tobacco user kick the habit.

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Smoking and Sex

OK, smokers. You know the scenario. You finish a wild and wonderful sexual encounter, then turn toward the nightstand and pull out a cigarette to cap off an extremely satisfying roll in the hay. What's wrong with this picture? Well, yes, you know that smoking is bad for your health. After all, cigarette smoking is responsible for chronic lung and heart diseases as well as cancers ranging from the lung to the kidney, and the mouth to the cervix. But did you know that smoking also decreases blood flow? It does. It acts as a vasoconstrictor because nicotine makes blood vessels smaller. Now think about that.

Blood flow is what makes a penis hard during an erection … (Yes, now you're getting it.) In fact, the Center for Disease Control-National Center for Chronic Disease Prevention and Health Promotion reports that urology studies published in the last decade or so indicate that more than 40 percent of men suffering from vascular impotence were smokers. Now, does that mean that every man who smokes will experience erectile dysfunction? No. But there is also no doubt that smoking can have a negative impact on an erection. In addition, if a man is suffering another affliction that affects blood flow (such as diabetes) then smoking will compound the effect.

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Smoking and Reproduction

In addition to possible impotence problems, the chemicals in cigarette smoke have also been reported to affect the hormones and enzymes in men, thereby influencing the sperm count.

Men interested in having children should do what they can to ensure that they have a high, healthy sperm count.

So, if you are interested in reproducing, one of the first things you may want to toss out the window along with those condoms are those cigarettes.

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How to Quit

The United States Public Health Service offers a free consumer guide to help people quit smoking. The guide, "You Can Quit Smoking," offers a wide range of information concerning nicotine addition as well as contact addresses and numbers for organizations that also offer assistance.

In addition, the consumer guide offers a step-by-step plan to help you quit the habit. The guide acknowledges the power of nicotine addiction … in that for some people nicotine is as addictive as heroin or cocaine … but also recognizes the many procedures and substances available to help make quitting possible.

For example, the U.S. Food and Drug Administration (FDA) has approved over-the-counter nicotine gums and patches to help you quit smoking as well as these prescription medications, bupropion SR, a nicotine nasal spray, a nicotine inhaler and a nicotine patch.

The connection between addiction to nicotine and smoking behavior is indisputable. The guide suggests that this link be addressed when you make the initial decision to kick the habit. The US Public Health Service cites the following five steps as "five keys for quitting:"

1. Get ready … change of environment including banning smoking at home and removing cigarettes and ashtrays wherever you frequent (this includes the car).
2. Get support … share your decision with those close to you and seek their support. Consider seeking counseling or attending a group smoking cessation meeting.
3. Learn new skills and behaviors … change your routine, substitute activities for periods when you usually smoke and drink a lot of fluids.
4. Get medication and use it correctly … the FDA has approved five medications to help smokers quit … they are listed below. The key to success is to use them properly.
5. Be prepared for relapse or difficult situations … most relapses occur within the first 3 months of quitting. But studies have shown that many smokers quit several times before they successfully quit for good. Recognizing this helps smokers understand that they are not alone in their monumental struggle to put the nicotine beast to rest.

But the overriding message is that the effort to permanently quit smoking will eventually be successful if the nicotine addict is persistent in pursuing a cessation regime.

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Quitting Do's and Don'ts

Do's

Substitute behaviors and activities: If you have coffee and a cigarette each morning … drink hot chocolate and eat a slice of toast. Take a walk during a smoking break.
Eat a healthy, balanced diet. It is true that some former smokers gain weight (usually less than 10 pounds) once they quit, so be prepared by instituting an exercise regime. Remember … it's only weight and for most people losing it will take less effort
than kicking the habit.
Think positive: Remember that temporary mood swings and the uncomfortable struggle to avoid smoking WILL pass and you will be happier and healthier when you are smoke-free.

Don'ts

Drink … alcohol, that is … studies show that alcohol consumption can impede cessation attempts by weakening your resolve.

Surround yourself with smokers … doing so increases the urge to join them.

Give up … turn to family, friends or healthier professionals for support should your resolve to stop smoking begin to weaken.

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Frequently Asked Questions

Q: What is the first thing I need to do once I've decided to quit?
A: You should set a quit date-the day when you will break free of your tobacco addiction. Then, consider visiting your doctor or other health care provider before the quit date. She or he can help by providing practical advice and information on
the medication that is best for you.
Q: What medication would work best for me?
A: Different people do better with different methods. You have five choices of medications that are currently approved by the U.S. Food and Drug Administration:

• A non-nicotine pill (bupropion SR).
• Nicotine gum.
• A nicotine inhaler.
• A nicotine nasal spray.
• Nicotine patch.

The gum and patches are available at your local pharmacy, or you can ask your health care provider to write you a prescription for one of the other medications. The good news is that all five medications have been shown to be effective in helping smokers who are motivated to quit.

Q: Some of my friends and family are smokers. What should I do when I'm with them?
A: Tell them that you are quitting, and ask them to assist you in this effort. Specifically, ask them not to smoke or leave cigarettes around you.
Q: What kinds of activities can I do when I feel the urge to smoke?
A: Talk with someone, go for a walk, drink water, or get busy with a task. Reduce your stress by taking a hot bath, exercising, or reading a book.
Q: How can I change my daily routine, which includes smoking a cigarette with my breakfast?
A: When you first try to quit, change your routine. Eat breakfast in a different place, and drink tea instead of coffee. Take a different route to work.
Q: I like to smoke when I have a drink. Do I have to give up both?
A: It's best to avoid drinking alcohol for the first 3 months after quitting because drinking lowers your chances of success at quitting. It helps to drink a lot of water and other nonalcoholic drinks when you are trying to quit.
Q: I've tried to quit before and it didn't work. What can I do?
A: Remember that most people have to try to quit at least 2 or 3 times before they are successful. Review your past attempts to quit. Think about what worked-and what didn't-and try to use your most successful strategies again.
Q: What should I do if I need more help?
A: Get individual, group, or telephone counseling. The more counseling you get, the better your chances are of quitting for good. Programs are given at local hospitals and health centers. Call your local health department for information about programs in your area. Also, talk with your doctor or other health care provider.

The above questions and answers are just a sampling of the information available in a free brochure from the United States Surgeon General. The office is just one of many organizations willing to help you improve your health and lifestyle.

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Want more info?

You may call the following toll-free numbers to receive a free copy of the consumer brochure "You Can Quit Smoking:"
· Agency for Healthier Research and Quality (AHRQ) 800-358-9295
· Centers for Disease Control and Prevention (CDC) 800-CDC-1311
· National Cancer Institute (NCI) 800-4-CANCER

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