Breaking the grip of cigarettes
Cigarette smoking is the leading preventable cause of illness and premature death in the United States, according to the Centers for Disease Control and Prevention. It also found that smoking directly increases the risks of dying from heart disease, stroke, emphysema and numerous cancers.
Surgeon General C. Everett Koop once said, “Smoking cessation represents the single most important step that smokers can take to enhance the length and quality of their lives.”
Nonetheless, about one-in-four adults in the United State smoke tobacco products. The American Society of Addiction Medicine names nicotine dependence as the most common form of chemical dependence in the United States.
Dr. Shannon B. Peck leads the Health Promotion Disease Prevention Team at the Overton-Brooks VA Medical Center, where she also serves as a clinical psychologist. Peck quickly dispelled the notion that, after a certain point, “the damage is done” and that “there is no point” in smoking cessation.
“No matter how long you have smoked, there are de nite bene ts to quitting. For example, within 20 minutes of quitting, the heart rate approaches normal levels,” she said. “Within two hours, heart rate and blood pressure are near normal and peripheral circulation can improve. Within 12 hours, carbon monoxide levels near normal and oxygen levels return to normal. Within just 24 hours, risk of heart attack decreases. Within nine months, lungs begin to repair, and in just one year, risk for heart disease decreases by 50 percent.”
But the bene ts don’t end there. A 2012 study across 33 Korean hospitals found that after 10 years the risk of being diagnosed with lung cancer falls by 50 to 70 percent. The risk of death from lung cancer was cut in half for a one-pack-a-day smoker. Risk of mouth, throat, esophagus and pancreas cancers were greatly reduced. After 10 years without smoking, studies by the American Cancer Society determined that the risk of developing diabetes for both men and women had dropped to that of someone who had never smoked at all. After 15 years without smoking, the risk of coronary heart disease – the leading cause of death – falls to the same as a never-smoker. Quitting smoking lowers the risk of numerous diseases for the rest of one’s life.
In their assessment of smoking cessation aids, the National Tobacco Cessation Collaborative ranked over-the-counter gums, inhalers and patches as “good” as was in-person or telephone counseling and support. Varenicline pills, combined nicotine replacement therapies and other prescription medications were rated as “very good.” Best of all was in-person or telephone counseling/support combined with medications. These together helped quitters deal with both the psychological and physical aspects of addiction. Selfhelp and Internet quitting programs were found to have a fairly moderate success; acupuncture, hypnosis and laser therapy were found to be least effective or judged as having no clinical evidence as to their ef cacy.
Problems with smoking cessation stem from withdrawal symptoms and triggers, according to the National Cancer Institute. Withdrawal symptoms associated with quitting include cravings, anxiety, irritability, anxiety, depression and weight gain. These are usually worst during the rst week after quitting, after which the intensity of these symptoms gradually decreases.
The National Cancer Institute de nes triggers as “the moods, feelings, places or things that you do in your daily life that make you want to smoke.” These may include:
• Being around smokers,
• Being in places where one habitually smoked before,
• Starting one’s day,
• Feeling stress,
• Being in a car,
• Drinking coffee or alcohol
• Meals, and • Boredom.
The NTCC af rms that by following one of the effective smoking cessation treatments and avoiding one’s smoking triggers, smokers can successfully enjoy a smoke-free lifestyle.
The government smoking cessation national website, Smokefree.gov, provides a step-by-step “Quit Guide” to help smokers kick the habit. It informs tobacco users preparing to quit smoking using the acronym START, which stands for:
• Set a quit date.
• Tell family‚ friends and coworkers that you plan to quit.
• Anticipate and plan for the challenges you’ll face while quitting.
• Remove cigarettes and other tobacco products from your home‚ car and work.
• Talk to your doctor about getting help to quit.
Although people may be discouraged when an initial attempt to quit fails, Peck encouraged them not to give up: “Most people make multiple attempts before they quit. It is important to keep trying despite lapses and relapses.” Just remember, a lapse (e.g., one or two cigarettes) does not mean you have failed. Just get right back on track. If you do smoke again, use it to your advantage. Identify what causes the lapse and problem-solve so you can handle the situation differently next time.”
