Effects of smoking
The smoking hazards are well established through numerous scientific studies. Smoking affects almost all parts of your body and deteriorates your overall health. Here are some of them:
Brain
Increases the risk of a stroke.
Eyes:
Damages blood vessels, makes eyes look bloodshot. Can lead to vision loss.
Mouth:
Darkens gums. Reduces the ability to taste. Stains teeth.
Skin:
Risk of premature wrinkling, greying and dryness.
Hair:
Accelerates hair loss and greying.
Hands:
Discolors fingers, darkening of nail beds.
Lung:
Results in airway obstruction during adolescence. Increases risk of developing chronic obstructive pulmonary disease in adults. Reduces lung compliance, shortness of breath and chronic cough. Smoking may lead to lung cancer
Heart:
Increases blood pressure, heart rate, arterial stiffness & Atherosclerosis.
Bones:
Associated with loss of bone mineral density.
Gastrointestinal Tract:
Chronic gastritis, malabsorption & malnutrition.
Nicotine addiction
What to expect during your quit journey?
While you are successful at staying away from cigarettes, you might initially notice a few of the following typical withdrawal symptoms. Don’t be surprised. Use of NIXITTM nicotine lozenges reduce these symptoms, but may not eliminate them completely. They will go away with time. Stay focused on your goal of becoming an ex-smoker. Studies indicate that if you do not have a single puff in first week, your chances of success increases dramatically.
Withdrawal Symptoms
Withdrawal symptoms are the unwanted and distressing effects seen when a person quits smoking. Most withdrawal symptoms begin within the first 1-2 days, peak in first week and last for 3-4 weeks.
These include:
- Anger
- Anxiety
- Depression
- Difficulty in concentrating
- Impatience
- Insomnia
- Restlessness
- Craving for smoking
- Increased hunger
- Impaired performance
You may have irritability or difficulties during the first few days after you quit smoking. Initially, you might get headaches, feel light-headed, or have trouble sleeping. Your smoker’s cough may get worse before it improves. Coughing may help clean your lungs of residue accumulated from smoking.
Your confidence and ability to cope with cravings would become stronger. But don’t be over-confident and think you can smoke just one cigarette. Having even a single puff can lead to a return to smoking cigarettes regularly. Be prepared, and remember why you wanted to quit.
After a couple of weeks
Have you noticed that your sense of taste and smell has improved? You are probably coughing less and finding it easier to breathe. You’ve also probably noticed your withdrawal symptoms are subsiding. These are all positive signs that your body is getting used to nicotine independence.
By the end of the first month
You are less likely to have cravings for cigarettes as often. However sudden cravings may still happen and when they do, be on your guard, as they can be strong and seem to come out of the blue. Be prepared for these challenging situations. The key is do what you can so these unexpected cravings can’t beat you. Non-smokers are more attractive than smokers. Their breath smells better. Their clothes and hair are fresher. Their teeth are cleaner and brighter. By choosing not to smoke around children and your friends it is also healthier for them too. Crave episodes may not last beyond 3 minutes. So hold on to these 3 minutes. Let them pass off successfully without smoking a cigarette.
By the end of 3 months
Once your three months quitting program is over and you’ve taken your last NIXITTM nicotine lozenge. Give yourself a standing ovation. Yes, you deserve it! Do you realize that you have just done a really difficult thing? Now’s a good time to think back on the process. Think of all your reasons for quitting smoking and your goals. Think of how they’re going to be a reality now. Think of the extra time you may have added to your life and what you can do with it. And although you may still experience the occasional temptation and cigarettes still want you back, think positive, think forward and consider yourself a proud non-smoker.
“If you still feel the urge to use lozenges, please consult your Doctor.”
Hurdles of Quitting
Once you quit smoking, you are likely to experience periodic and sometimes intense, temptations to smoke. Certain situations present special challenges. Some common ones include:
Stress
When you are feeling stressed or upset, you may think a cigarette will make everything better. It won’t. Find other ways to relax and unwind.
The Blues
You may be especially vulnerable when you feel bored or blue. Remember that having a cigarette will just make you feel worse. Do something that you would love to do, go for a jog or for a swim. If you like doing yoga do a pose or learn one online.
Non-availability of Lozenges
When you can’t find a lozenge during craving, the mind automatically urges you to pick up a cigarette instead, that is more easily available. Don’t buy cigarettes. Throw away your left over cigarettes, lighters, ash-trays and other such associated stuff.
Stock your NIXITTM nicotine lozenges in adequate quantity, always near you at home, in car, in office drawer, in your bag, etc.
Peer pressure
You will find a lot of your friends and colleagues, who are smoker themselves, trying to derail you from your resolve of quitting. It is best to avoid company of such friends temporarily and associate more with non-smokers till you quit completely.
Smoking cues
Seeing cigarettes or watching other people smoke can trigger temptation. Remember that you chose not to smoke anymore.
Alcohol
Drinking and smoking seem to go together and alcoholic beverages may weaken your resolve, making drinking dangerous to your quit effort. Avoid drinking alcohol early in your quit effort.
Automatic Slips
Sometimes you may find yourself preparing to smoke without even realizing it. Watch out for those moments when your hand seems to ’automatically’ reach for a cigarette.
Watch out for these situations: they can trigger a relapse. You probably know which one(s) are most dangerous for you; plan ahead to deal with the situation effectively. Always remember that you’re trying to break a habit, and the most important thing is to do something to combat the urge in these situations, like you could go do a workout, yoga if it suits you, snack a bite, try jogging.
Benefits of quitting
Life starts changing as soon as one quits smoking.
In summary
- Stay committed. Believe that you can quit.
- List down the reasons to quit. E.g. for good health, for your loved ones. Write them down & read them daily; keep yourself motivated.
- Tell people about your plan. Friends, family and co-workers can offer motivation and support.
- Fix a firm date. Mark your calendar. Choose a time that is not particularly stressful and that does not involve situations associated with smoking.
- Talk to your doctor about quitting. Support and guidance from a physician is a proven way to better your chances to quit.
- Remove cigarettes from your car, home and work. Avoid places where people get together to smoke.
- Seek help of NRT. Start replacing cigarettes with NixitTM nicotine lozenges and ensure dosage compliance. Feel free to call us at 1800 103 1155 for guidance
- Anticipate withdrawal symptoms, such as cigarette cravings, irritability & restlessness, even with NRT. These symptoms usually peak at 1–2 weeks and then go down.
- Eat healthy and stay active to cope with stress.
- Try out physical activities, join a dance class, do yoga etc