Tips for a Successful Quit Smoking Day

You've done your homework, made your plan, tossed out all your cigarettes and now the big day is here: Day One of your plan to quit smoking. You've probably heard that nicotine withdrawal is unpleasant and that most people need to quit several times before they reach their goal. But the good news is that, if you can make it through this first day and this first week, when nicotine withdrawal symptoms are at their worst, you will be on your way to success.

One of the most important things you can do right now is remind the people around you that today is the day you are quitting cigarettes and ask for their help. This might mean asking some people not to smoke around you, so that you aren't tempted to give in to a craving.

How you might feel today

You may experience a range of nicotine withdrawal symptoms today or during this first week. It's not unusual to have four or more of these reactions:

Cravings for cigarettes (nicotine)

• Anger

• Frustration

• Irritability

• Depression

• Anxiety

• Weight gain

• Increased appetite

If your doctor has prescribed nicotine replacement products, such as nicotine patches, be sure to use them as directed to help relieve symptoms. If he or she suggested antidepressants, which are sometimes helpful, make sure you understand how and when exactly to take them.

Getting through tough moments

Here are no- or low-cost strategies for meeting today's challenges:

• Plan a new morning ritual. If smoking was a big part of how you started every day, create new positive habits, like making a healthy breakfast from scratch. Ideally the activity should last an hour or more and keep you busy and distracted.

• Plan activities. Schedule activities that you enjoy (but that you don't associate with smoking) to stay occupied and avoid feelings of boredom or frustration. It's OK to bribe yourself a little bit, too—reward yourself after you get through the afternoon without a cigarette by going to the movies or getting a manicure.

• Lean on others for support. Ask friends and family to help motivate you, and reach out to support groups available both in person and online. Don't be afraid to contact them—you want to create a network of cheerleaders who will keep you on track.

• Drive differently. If you smoked in your car—on your way to work or just the supermarket, for example—you might need to change your route, listen to new music, or find another way to drive without smoking. You might even consider joining a carpool or taking a train to shake up your daily commute.

• Get physical. Taking a walk or jog or engaging in any kind of physical activity that you really like can reduce feelings of anxiety, anger, frustration, and stress that are often part of nicotine withdrawal.

• Fiddle. If you enjoyed the feeling of a cigarette in your hand, find a small object, such as a paperclip, pencil, or even a squishy stress ball, that you can play with instead.

• Keep your mouth busy. Try chewing sugar-free gum, sucking on hard candy, or chomping on fruits and veggies whenever you get a craving—have all these choices handy at all times.

• Take a deep breath. Do deep breathing exercises as often as you need them to relieve stress, and every time you exhale, remind yourself that the urge to smoke will pass.

• Seek out smoke-free distractions. Take advantage of public smoking bans by enjoying smoke-free places in your community. Savor the fresh air filling your lungs.

• Create a plan to manage triggers. You probably have favorite times and places to smoke or certain stressful (but predictable) events that cause you to want to light up. Plan your day so that you avoid as many of your trigger situations as possible; have an alternative activity you can do when a trigger is unavoidable, such as drinking a glass of water rather than smoking during scheduled coffee breaks.

• Cut back on alcohol. Not only does alcohol weaken your resolve to follow a number of healthy lifestyle options, it also often acts as a trigger for smoking. In particular, avoid any specific drinks you used to enjoy with a cigarette.

• Distract yourself. If you find you have time on your hands, keep those hands busy with an interesting book or magazine to read or a puzzle to solve.

• Know key contacts. If you have a weak moment, call a friend, a loved one, the American Lung Association helpline (800-548-8252), or the National Cancer Institute helpline (877-448-7848) for encouragement so that you do not reach for a cigarette. 

Last Modified Date:
Created Date: 2011-10-12T05:08:30.623-06:00
Published Date: 2011-10-31T10:53:10.397-06:00
Copyright Date: 2013
Copyright Statement: © 2000-2013 Krames StayWell, 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

Making Your Lifestyle Heart-Healthy

The millions of Americans diagnosed with heart and cardiovascular diseases can benefit from making healthy choices in their day-to-day lives.

Follow a healthy diet

Eating a nutritious diet is a proven way to reduce the risk for heart disease.

These are the elements of a heart-healthy diet (amounts listed are for adults):

• Eat 2 cups fresh fruits and 2-1/2 to 3 cups vegetables every day.

• Limit saturated and trans fats by using olive oil or other vegetable oils instead of butter or margarine. Remember also to limit the total fat intake to less than 30 percent of your daily calories.

• Eat more chicken and fish and less red meat.

• Eat 6 to 8 ounces of grains, of which at least half should be from whole-grain bread and cereal.

• Limit or eliminate fast foods, which are often loaded with salt, sugar and fats.

• If you drink alcohol, do so moderately. That means no more than two drinks a day if you're a man, one if you're a woman.

• Limit your salt and sodium intake to 1,500 mg per day. In January 2010, the American Heart Association reduced its previous sodium intake recommendations and identified 1,500 mg of sodium per day as the target intake for all Americans.

• Get the equivalent of 3 cups of fat-free or low-fat milk or dairy products (or soy, rice, or almond milk for people who are lactose-intolerant) every day. Milk and milk alternatives must have 130 calories or less per 8 fluid oz. 

Exercise more

Regular exercise keeps your heart and the rest of your body in shape.

These are ways to add more activity to your life:

• Check with your doctor before starting an exercise program if you've been sedentary and/or have a chronic disease.

• Start slowly and increase your activity gradually to a total of 30 to 60 minutes of moderate to vigorous exercise most days of the week.

• Do weight training and stretching exercises several times a week.

Stop smoking

Smoking is a major risk factor for heart disease.

Here's how to live smoke-free:

• Decide to quit and set a quit date. Try again if you fail. Successful quitters often tried many times before they were able to quit.

• Ask your doctor for information about cessation aids, such as a nicotine patch or inhaler and a counseling or support program.

Learn to relax

Chronic anger and stress can damage your heart.

Try these suggestions to better cope with life's pressures:

• Try to be positive instead of negative in your outlook on life.

• Take 15 to 20 minutes a day to sit quietly and breathe deeply.

• Take time for yourself each day. Read a book, listen to music, or enjoy a hobby.

Monitor your health

Be proactive when it comes to your heart's health. To do so, work with your health care provider to reduce your heart disease risk by following up with him or her for treatment for high blood pressure and cholesterol levels.

Last Modified Date: 2013-03-21T00:00:00-06:00
Created Date: 2005-05-04T07:55:13.907-06:00
Published Date: 2013-03-21T08:40:22.24-06:00
Copyright Date: 2013
Copyright Statement: Copyright Health Ink & Vitality Communications

Signs and Symptoms of Stroke

What are the most common symptoms of stroke?

The following are the most common symptoms of stroke. However, each individual may experience symptoms differently. If any of these symptoms are present, call 911 (or your local ambulance service) immediately. Treatment is most effective when started immediately.

Symptoms may be sudden and include:

• Weakness or numbness of the face, arm, or leg, especially on one side of the body

• Confusion or difficulty speaking or understanding

• Problems with vision, such as dimness or loss of vision in one or both eyes

• Dizziness or problems with balance or coordination

• Problems with movement or walking

• Severe headaches with no other known cause, especially if sudden onset

All of the above warning signs may not occur with each stroke. Do not ignore any of the warning signs. Even if they go away, take action immediately. The symptoms of stroke may resemble other medical conditions or problems. Always consult your doctor for a diagnosis.

What are some other symptoms of stroke?

Other, less common, symptoms of stroke may include the following:

• Sudden nausea or vomiting not caused by a viral illness

• Brief loss or change of consciousness, such as fainting, confusion, seizures, or coma

• Transient ischemic attack (TIA), or "mini-stroke"

A TIA can cause many of the same symptoms as a stroke, but TIA symptoms are transient and last for a few minutes or up to 24 hours. Call for medical help immediately if you suspect a person is having a TIA, as it may be a warning sign that a stroke is about to occur. Not all strokes, however, are preceded by TIAs.

Last Modified Date: 2012-01-11T00:00:00-07:00
Created Date: 2007-06-30T00:00:00-06:00
Published Date: 2012-01-11T09:52:04.5-07:00
Copyright Date: 2013
Copyright Statement: © 2000-2013 Krames StayWell, 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.