Going cold turkey

Monday 11th January 2010 4:05pm

cigs

Giving up smoking is the single most important thing that people can do to improve their health. Unlike, say, alcohol there is no safe level of smoking.

The health problems that are attributable to smoking are legion but by giving it up your risk profile changes dramatically. In 12 months your risk of heart related problems drops by half and by 5 years your cardiovascular risk profile will be the same as the general population.

The likelihood of lung disease and cancer rates also fall dramatically as well meaning that the chances of succumbing to these is much less likely.

So what should I expect?

Depending on how you approach quitting your journey will differ. Using nicotine replacement therapies help many people because it helps separate giving up the nicotine addiction from the social habit.

People who go cold turkey and try and give up both aspects at once really are testing their willpower. Replacement therapies allow you to deal with one aspect of addiction at a time and by all accounts the social or ‘learned’ behaviours that are subconsciously linked to the act of smoking can be the hardest.

For some even replacement therapies don’t work in which case a trip to your local GP or pharmacy to discuss prescription alternatives can be a good next step and of course there is always the QUIT line for a friendly ear to listen to your story and provide advice.

What else can I do?

Often being prepared for what lies ahead can make a big difference to quitting success rates.

Nicotine withdrawal will leave you irritable and may cause sleeplessness for a few days but if you know this in advance you can be better prepared to cope. You can also warn those around you that you might not be yourself for a few days!

Plan ahead with some little strategies to divert your thoughts when you feel like lighting up. Simple things like getting up from your desk and getting a glass of water, texting a friend or getting up and watering a plant in the garden for a couple of minutes all help distract you long enough for the urge to pass.

If you know that certain things that you normally do always trigger the urge to smoke then be extra vigilant and prepared at these times. If you always lit up after a meal then simply finishing your meal and going to the sink and washing the dishes might be all it takes to break the association you have subconsciously made between eating and smoking.

Also do yourself a favour and try and avoid your old smoking haunts for a couple of weeks until you start to get control. So if after golf you usually head to the 19th hole for a drink with your playing partners, politely make your excuses and head straight home to avoid temptation. After a couple of weeks you should be able to face up to these situations without too many problems.

Anything else?

If you are on regular medications or supplements, either prescribed or over the counter, have a chat with your doctor or pharmacist about what to expect once you have given up.

Smoking floods your bloodstream with a lot of nasty chemicals. Most of these are cleared out of your system as blood passes through your liver. The livers of many heavy smokers are induced by this constant barrage of chemicals to become ‘overactive” and are super efficient at clearing foreign chemicals. This includes some prescribed medications.

In effect you might be getting a smaller dose per tablet than a non-smoker because your liver is being super efficient so when you quit you might end up getting higher blood levels of some drugs from the same number of tablets.

In most cases this isn’t a problem but it can be so make sure that you discuss your plans to quit with a health professional and get specific medication advice.

When under stress, the body has an increased need for the B group vitamins, vitamin C and certain nutrients like magnesium. Consider taking Herb Valley's Supercharged B Complex to supplement your diet during this stressful period.

Finally, although it might seem daunting now every day without a cigarette helps improve your health so be brave, be prepared, get support and do it!

This information is not intended as a substitute for qualified medical advice. Please consult a properly qualified health care practitioner.