Roadblocks

Lots of people trying to quit can face a number of roadblocks or things in their lives that make it difficult to stay smoke-free.  These roadblocks can include things like daily stress, withdrawal symptoms, and worries about weight gain.  Want some information on how to handle these roadblocks … read on!

Stress

Withdrawal

Weight Gain

Stress

Many people say that they smoke when they are stressed or have tension in their lives.  Did you know … smoking and the nicotine inhaled are actually working to over-excite your body leading to tension and stress.  Nicotine causes your heart rate and blood pressure to increase.  The relaxation that you feel after taking that first drag on the cigarette is your body responding to the nicotine it craves and the stress you think you are relieving comes from your body being so used to nicotine that it craves it!

It is true that quitting smoking may add stress to your life, but there are ways to deal with that stress, and the stress in your everyday lives, in a healthy way:

Withdrawal

When you quit smoking, your body goes through the process of healing itself.  This process can cause some uncomfortable feelings as the nicotine is slowly removed from your body. 

Some of the symptoms you may expect to feel are

●       Irritability, frustration, anger or anxiety

●       Difficulty in concentrating

●       Restlessness

●       Increased appetite

●       Problems falling asleep or frequent waking

●       Slight depression or feeling down

You may also be dealing with plenty of coughing, but this is not caused by your body’s withdrawal from nicotine.  There are tiny hairs in the back of your throat and in your windpipe.  These hairs are responsible for removing particles breathed into your lungs.  When you smoke the tiny hairs in the throat and windpipe are destroyed.  After quitting these hairs are quickly replaced and can begin to remove the particles that have settled in your lungs while you were smoking.  This causes all the coughing.  It is your body’s natural way of cleaning out your lungs.

The best way to deal with withdrawal symptoms is to be prepared.  Think of positive things you can do to get through the withdrawal.  Try concentrating on the 4 D’s

●       Deep Breathing

●       Delay (use positive self talk, or go to a smoke-free environment)

●       Drink Water

●       Do Something Else

Using a Stop Smoking Medication such as the nicotine patch or nicotine gum when trying to quit can also help.  It should help reduce some of these withdrawal symptoms. 

Gaining Weight

It is not uncommon for smokers to gain weight while quitting.  This weight gain is usually about 5 to 10 pounds, and is not a major health consequence.  If this extra weigh is of great concern to you, you might want to remember that quitting smoking is your first priority.  Once you are smoke-free that 5 or 10 pounds can be lost.  Also, maintaining a health lifestyle while quitting can help to minimize this weigh gain.

Nutrition

●       Try to avoid alcohol and caffeine (coffee, tea, cola) as they can increase you appetite.

●       Drink plenty of water – about 6 to 8 glasses a day.

●       Increase dietary fibre in your diet – use whole grains, legumes, fruits and vegetables.

●       Try low-fat cooking – e.g. baking and broiling instead of deep frying.

●       Plan your meals using Canada’s Food Guide.

●       Choose healthy snacks, such as raw veggies, fresh fruit, plain almonds, and low-fat popcorn, to ward off cravings.

Physical Activity

Physical activity is a good habit you can use to replace your smoking habit.  Start slowly, and gradually build up your level of fitness.  Remember starting an exercise program can be difficult at first, but only for the first two weeks.  Soon after that your body will be stronger and healthier and you will have more energy.  Health Canada suggests that every adult do 30 minutes of moderate activity almost everyday.  Moderate activity includes things like brisk walking, swimming, dancing, biking, and raking leaves.  When doing moderate activity, you should feel warm and slightly out of breath.  For those ready to step-it-up, vigorous activities such as jogging or aerobics, and strength training with weights can be done 3 or 4 times a week.