No More Ifs and Butts

No More Ifs and Butts

So you've been told umpteen times that 'cigarette smoking is injurious to health'. After all, tobacco affects the lungs, causes various types of cancer, brings on heart ailments, triggers tuberculosis, and causes osteoporosis to set in.

But if you are a woman, then it is time you paid heed to the statutory warning on your cigarette pack. The reason being that more women die of lung cancer than breast cancer. And having said that, the risk of dying of lung cancer is 20 times higher among women who smoke than among women who don't, say some reports.  

 

"Smokers have higher LDL (bad) cholesterol levels and lower HDL (good) levels. In developing heart disease, smoking seems to have a more powerful effect in women than men." Smoking is also closely associated with low birth-weight babies.

Ready to stub out your last cigarette? Easier said than done, cry many smokers. Sadly, women smokers are worse off here as well as they often have a tougher time quitting than do men. Scientists are beginning to understand why. According to a study in Nicotine & Tobacco Research, published in the US, men draw more physical satisfaction from nicotine, whereas most women smoke for psychological succor, which is why it becomes tougher for them to get off the addiction.

But the rewards of quitting are life-long. "When you quit your blood pressure decreases, chances of a heart attack go down, and blood circulation begins to improve within two to 12 weeks. In fact, in as little as six months to a year, your heart health can return to normal," explains Dr Gupta.

While it is never too late to quit, the earlier you do the better - or so suggests a study published by Health Services Research (2004). It shows that former smokers can expect to live as long and as healthy as non-smokers, if they manage to stay off smoking for at least 15 years before they turn 50.

So here are some tips to pack away the habit for good:

 

Time it right

 

For women, the menstrual cycle plays a role in withdrawal symptoms. According to a report in the Journal of Consulting and Clinical Psychology (2000), women who quit smoking during the second half of their menstrual cycle tend to experience more anxiety, depression and irritability than those who quit during the first half.

Eat right and drink well

 

 "Eat sunflower seeds or walk it off on the treadmill to take your mind off cigarettes. You might actually lose a few pounds, too, in the process. Don't diet while you are quitting. The double dose of deprivation is a one-way ticket to failure. Instead, focus on eating three healthy meals a day and snacking healthy. Drink lots of water. It will help flush the nicotine and other chemicals out of your body and help reduce cravings,"

Exercise regularly

 

 Half the women received three supervised exercise sessions and the other half received three health education lectures each week. At the end of 12 weeks, the group that had exercised had a significantly higher percentage of successful quitters than the other group. The score was: 19 per cent versus 10 per cent. Women in the exercising group had gained an average of 6.6 pounds only, 80 per cent less than their counterparts who had put on an average of 11.9 pounds.

Enjoy the benefits of yoga

 

"The 'asanas' (yogic postures) enhance lung capacity, oxygenate the cells, and increase circulation, thereby energizing the entire body. Smoking does the opposite. Plus, the discipline one gets from practicing yoga and meditation helps smokers find the strength to kick the nicotine habit,"

List and paste

 

Keep reminding yourself of your reasons for quitting. Make a list of the benefits you will derive from kicking the habit. Stick it onto your bedroom dresser, in your wallet, or on the refrigerator, wherever you can walk to it whenever your resolve weakens.

 

Finally, don't get discouraged while following these guidelines.

Remember: Quitting does require persistence.