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DON’T LET YOUR HEALTH GO UP IN SMOKE: BEATING THE DRAG OF THE FIRST MONTH
The steps which you have taken in the month prior to giving up smoking will have done something very important for you — they will have helped prepare you mentally and physically for the big quit! When the quitting day arrives, smoking will no longer be an unconscious response. So what happens next?
The first thing you must now do is to put away all ashtrays and lighters in your home, and anything else you can think of which triggers a desire in you to smoke.
Try to go to non-smoking places, such as non-smoking restaurants, so the only choice you have is not to smoke. Remember that the gym can be a great place for you to be — you won’t smoke and you will feel better by exercising, especially if you begin to feel withdrawal symptoms.
Smoking diminishes muscle tension and many people understandably miss this aspect of the habit. One alternative is to achieve the same result by taking a long, hot, scented bath, followed by a massage, if possible.
Most importantly, since smoking has been destroying your heart and cardiovascular system, a regular program of exercise can help to improve your circulation and improve lung efficiency, thus decreasing the risk of heart attack and stroke. While you are developing your fitness, make certain that you do not take on too much exercise too soon. If you are inactive and unaccustomed to exercise, begin by taking a brisk walk at least once a day to stimulate your circulatory system. As soon as you can meet the physical demands of a brisk half-hour walk, you may wish to increase the degree of exercise intensity. Activities such as dancing in any of its varied forms, or a sport commensurate with your level of fitness, also provide options which can be fun and beneficial to health, especially to the health of your heart and lungs.
In addition to, or independently of, of improving cardiovascular fitness, you may wish to take up a program of weight-resistance exercise. My introductory book 12 Weeks to a Better Body for Men (Allen & Unwin, 1994) offers, I believe, a highly effective and well-structured system of weight-resistance exercise, designed to be undertaken in the privacy of your own home, with minimum need for equipment. The benefits of exercise in encouraging a healthy lifestyle and in helping to restore your heart and lungs to good health should not be underestimated.
Some people find it easier to overcome the desire to smoke by substituting a glass of fresh water for a cigarette when the urge to smoke seems overwhelming. Plenty of fresh water will in any case assist in cleansing the body by flushing impurities and toxins that may have accumulated after years of smoking.
Another way to overcome the urge to smoke is to eat a piece of fresh fruit, especially an orange or an apple. In order to keep your weight from increasing dramatically, however, it is important to be selective about what foods you substitute for a cigarette. Fresh fruit, even when eaten in large quantities, will do little to cause weight gain. What you need to avoid fastidiously is substituting treats such as chocolate or sweets for a cigarette.
Keep a diary of the times when you are most tempted to smoke so that you can determine patterns of behaviour which
Men’s HealthIf you are really serious about quitting the habit, you may also need to make some new friends who do not smoke. The more you surround yourself with smokers, the more difficult you may find it to kick the habit.
Above all, be reassured. No matter how many times you may have failed in the past, it is possible to quit smoking and the effort will, in terms of your health, be worth it.
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This entry was posted on Tuesday, November 3rd, 2009 at 11:33 am and is filed under Men's Health. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.