Summary for HealthiNation’s Quit Day Tip
Hosted by Dr. Preeti Parikh, Pediatrics

Enough of saying “someday”: It’s time for you to set a quit day.

Pick a day that won’t be filled with stressful events, like the holidays. When you decide on the right day, proudly announce it to friends and family – they’ll encourage you to stick with your goal. For expert support, check out smokefree.gov/expert.html.

If you plan on going cold turkey, throw out all the cigarettes and ashtrays in your house, and practice saying: “No thanks, I don’t smoke.”

Plan a full schedule on that first day – not so packed that you’ll need a smoke break, but busy enough to distract you when you first start thinking about cigarettes. And don’t involve common smoking triggers like coffee or alcohol in your plans.

Now that you have a game plan, get extra motivation by watching HealthiNation’s “Quitting Timeline” to see how your body will heal itself day by day.

Author: Ms. Courtney Kline
Host Reviewer: Dr. Preeti Parikh
Last Review Date: August 10, 2010
Reviewed by: Alexandra Adler
Reviewed by: Dr. Holly Atkinson

Source:

1. Toll BA, Katulak NA, Williams-Piehota P et al. Validation of a Scale for the Assessment of Food Cravings among Smokers.” Appetite 2008;50(1):25-32.

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Summary for HealthiNation’s Diet & Withdrawal Tip
Hosted by Dr. Holly Atkinson, Internal Medicine

If you’re going to be a quitter, then you need to live like a quitter, and that means getting started on a healthy diet that will help your body recover from the effects of smoking.

But a diet doesn’t mean cutting out foods – in fact, limiting your food intake while trying to quit may increase your cigarette cravings. Instead, develop a nourishing plan that will help you get through those first rough months. Snacks are your friend – carry light snacks like pretzels, nuts, and fruits with you everywhere to keep your hands and mouth busy.

Incorporate filling grains like whole-wheat pasta into your larger meals; fried and fatty foods will only add to the sluggishness you may be feeling. And when you do need some pep, say no to crave-triggering caffeine in soda and coffee and opt for tea or water instead.

And remember, even if you do put on a few extra pounds during this time, the years you will add onto your life will make it well worth it!

Author: Ms. Courtney Kline
Host Reviewer: Dr. Holly Atkinson
Last Review Date: August 10, 2010
Reviewed by: Dr. Preeti Parikh

Sources:

1. Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed on August 4, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp.)
2. Toll BA, Katulak NA, Williams-Piehota P et al. Validation of a Scale for the Assessment of Food Cravings among Smokers. Appetite. 2008;50(1):25-32.

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Summary for HealthiNation’s Stress & Withdrawal Tip
Hosted by Dr. Holly Atkinson, Internal Medicine

Now that you’re a quitter, you can throw out lighting up as an option for dealing with stress. Keep in mind that mood swings, anxiety, and irritability are all normal during nicotine withdrawal. So, now is the time to explore new ways of dealing with these feelings.

Take a moment to sit and write down the reasons you’re quitting as a reminder of why this period will be worth it in the end.

When anxiety rises, try calming your nerves by taking a long, deep breath – hold it for a moment and remind yourself how clean the air in your lungs is.

Staying active can be as simple as keeping busy with your favorite hobby or taking a walk – being physically active boosts your mood by releasing feel-good chemicals, like endorphins, in your brain. Experiment with yoga or meditation to see if they help keep you centered.

Find what gives you the strength for the challenge. There’s no greater reward for enduring withdrawal than a longer, healthier life.

Author: Ms. Courtney Kline
Host Reviewer: Dr. Holly Atkinson
Last Review Date: August 10, 2010
Reviewed by: Alexandra Adler
Reviewed by: Dr. Preeti Parikh

Source:

1. Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed on August 3, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp).

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.