Part 4: More Techniques, Troubleshooting, and Tips
Last Updated: June 12, 2007
"I am definitely gaining weight. The added money in my wallet is
really weighing me down! Let the weight gain continue!" - Rick Weaver
"I'd rather be chunky than a nicotine junkie!" - MaryJane Patterson
31. How do I avoid relapsing during stressful times?
You can avoid a lot of the things that trigger the urge to smoke until
you feel ready to handle them. But stress, bad news, and sad events come
on their own terms, and when they do, they make many of us return to the
comfort of that false friend, smoking.
There isn't any technique to guarantee that you won't smoke when the
going gets really tough, and you'd only be human if you did. But if you
can try to remember that smoking is only tem****ary relief and can't
really
solve your problem, you might get through. Here's how Nat
<nacjr@[EMAIL PROTECTED]
> put it:
"My dad died in March of lung cancer. I had quit a couple of months
prior to that and started back during the days leading up to the
funeral. What I'm going to say may sound hard, but I feel more
compassion than you know.
My daddy died.
I smoked just one.
My daddy was still dead.
I smoked some more.
He was still dead.
The estate pressures were still there.
My momma still needed me.
My family still needed me.
I was once again a fully involved addict with a lot of grief and
pressures.
I have had to go through the quit all over again.
"We learn to deal with our emotions through smoking. A crisis arises
after 2-3 years and we want to smoke. The quit process never ends.
Every day we must make a conscious decision to either win or lose. If
you look at it right, it's an op****tunity that the never-smoker doesn't
have: victory over the most addictive substance in our culture!"
Another way to deal with a strong urge is to beat it senseless. :) Here,
Susan <sharpie5@[EMAIL PROTECTED]
> describes her battle with what we like to call
the Nicobeast:
"... in a drunken stu****, I did the only thing I could do. I got in a
barfight with him. I would have slammed him onto the pool table but it's
a British Pub, no table. I would have hit him with a beer bottle but I
was drinking mixed drinks. So I hit him. Hard. Then I kicked him right
where it hurts. Rest assured my friends, there will be no little
nicobeasts running around ... if you know what I mean. I was trying not
to be too obvious about beating him up as I didn't want my friends to
notice. Fortunately, we were outside. So I pretended to be stomping my
feet to keep warm. Really I was stomping the nicobeast into so much
hamburger helper. I had to sing Ave Maria to cover those awful squeals
that he made. I can't carry a tune in a bucket. It was a little
embarrassing, but worth it. I walked away unscathed."
32. I dreamt I smoked!
The 'smoking dream' is a bizarre yet very common phenomenon among
ex-smokers. It might hit at different phases of your quitting
experience; it might hit when you think you don't even think about
smoking anymore. These dreams tend to be very vivid and so realistic
that you will probably believe you actually smoked; you may even wake
feeling raw in your throat. But, no matter how real the guilt feels,
dreaming about smoking is not equivalent to actually smoking! So when
the dreams come, try not to be bothered by them, just amused at the
power of the subconscious.
33. What is your quit smoking mantra?
Some people who quit smoking find that repeating or meditating on
a 'mantra' or inspirational phrase is helpful in times of weakness.
Here is a small list of mantras that have been gleaned from AS3.
A new quitter or even an older quitter who's feeling weak may
find something helpful in the collection.
The craving WILL pass... whether you smoke or not.
It's not easy, but it's worth it.
This too shall pass.
I don't smoke, because I don't smoke.
I'm a puff away from a pack a day.
One Day at a Time (ODAT).
Every cigarette is hurting you.
If they can do it, I can do it.
A cigarette is like a potato chip - I can never have just one.
Smoking is NOT an option.
One is too many; One Hundred isn't enough.
Be strong. Don't smoke. Not even one. Especially not one.
Smoking is not an option.
I will feel like a failure if I bust this quit.
Act like it's a matter of life and death. Because in the end it is.
The pain is tem****ary - The gain is permanent.
Hang tough, don't puff.
This next contribution to AS3 (by Jef. Hyde, who maintains the QUIT
BUDDIES
site)
is my favorite, although it IS a little difficult to memorize and repeat!
Smoke a cigarette? Are you out of your mind? I've been
clean for 2 and a half years and more, now. With any sort of luck and
strength, I'll never put another one of those ****ing things in my
mouth.Those things made me incredibly sick! They actually killed my
mother!
They're just foul, disgusting substitutes for dealing with the vagaries
of real life! You can't really be serious!? Smoke a cigarette? I'd rather
drink my own urine! Get the hell away from me with that thing; it stinks!
34. What about weight gain?
By Michael D. Myers, M.D. <myersmd@[EMAIL PROTECTED]
>, as published on his
homepage. Reused with kind permission.
Smoking and Obesity.
"When people stop smoking, they commonly gain weight. Most people think
that they are substituting food for cigarettes. This is partially
correct. Smoking is usually a different form of oral gratification that
obviously does not involve the consumption of calories. However, smoking
does have another effect - it actually increases caloric requirements. A
person who smokes requires approximately 10% more calories to maintain
their body weight than when they are not smoking. Therefore, if a person
maintains constant food intake and exercise and stops smoking, their
body weight is expected to increase between 5% and 10%.
"An excellent way to help counter this is to exercise consistently. For
example, start walking 30 minutes a day three to four times a week - a
very feasible goal. Another approach is recording your food intake. If
you write down everything you eat before you eat it, you will become
much more aware of what you are eating. This helps you make better food
choices, thereby helping you maintain your weight.
"It is much more im****tant to stop smoking than to worry about weight
gain. The deleterious effects of smoking far outweigh the effects of
putting on a few extra pounds. Some people think that when they stop
smoking it is also a good time to go on a strict diet. This is not
recommended because both are very stressful and it is extremely
difficult to do both effectively.
Usually, people do not succeed at either and feel like failures.
Remember that it is im****tant to stop smoking first. Then you can deal
with your weight more effectively.
"Disclaimer Statement: The above information is for general purposes
only, and should not be construed as definitive or binding medical
advice. Because each person is medically different, individuals should
see their personal physicians for specific information and/or treatment.
For comments, please send E-mail to: myersmd@[EMAIL PROTECTED]
I do respond to
E-mail. Office Address:
MICHAEL D. MYERS, M.D. Inc.
4216 Katella Av.
Los Alamitos, CA
(US) 90720 phone: 1-310-493 2266."
35. But I don't *want* to gain weight!
Contributed by Susan <skcroutw@[EMAIL PROTECTED]
>
"Another person in the ng who wanted this information thought others
would be interested, so I am passing it along. Walking has helped me a
lot, both on the stress side and to avoid gaining weight.
Smoking fact: A smoker who smokes 20 cigarettes per day burns
approximately 200 calories more each day than if he/she were a
non-smoker.
To eliminate that 200 calorie gain, use the calculation below:
A person weighing 140 pounds who walks 3 miles [roughly 5km] per hour (a
20 minute mile) will burn about 95 calories per mile. 45 minutes at
this pace will result in about 2 miles being walked, or 215 calories
burned. This alone will prevent weight gain after quitting. Just walk a
little longer or a little faster to lose weight. Also remember that
3,500 calories need to be expended or eliminated from the diet per pound
of weight. I personally much prefer working out to giving up calories!
At 120 lbs, a person walking at 3 mph will burn 80 calories. For every
10lbs you weigh over 120, add 5 calories burned."
36. Just how does smoking harm my health?
[This was posted to AS3 so long ago that the source has been lost. If
anyone knows where this is from, please e-mail joed@[EMAIL PROTECTED]
* Lung Cancer risk increases roughly 50 to 100 percent for each
cigarette you smoke per day;
* Heart Disease risk increases roughly 100 percent for each pack of
cigarettes you smoke per day;
* Switching to filter-tip cigarettes reduces the risk of Lung Cancer
roughly 20 percent, but does not affect the risk of Heart Disease;
* Smokers spend 27 percent more time in the hospital and more than
twice as much time in intensive care units as nonsmokers;
* Each cigarette costs the smoker 5 to 20 minutes of life;
* A smoker is at twice the risk of dying before age 65 as a
non-smoker!!
37. Just what am I inhaling/ingesting when I smoke:
599 Ingredients That Have Been Found in Cigarettes include:
Acetanisole
Acetic Acid
Acetoin
Acetophenone
6-Acetoxydihydrotheaspirane
2-Acetyl-3-Ethylpyrazine
2-Acetyl-5-Methylfuran
Acetylpyrazine
2-Acetylpyridine
3-Acetylpyridine
2-Acetylthiazole
Aconitic Acid
dl-Alanine
Alfalfa Extract
Allspice Extract, Oleoresin and Oil
Allyl Hexanoate
Allyl Ionone
Almond Bitter Oil
Ambergris Tincture
Ammonia
Ammonium Bicarbonate
Ammonium Hydroxide
Ammonium Phosphate Dibasic
Ammonium Sulfide
Amyl Alcohol
Amyl Butyrate
Amyl Formate
Amyl Octanoate
alpha-Amylcinnamaldehyde
Amyris Oil
trans-Anethole
Angelica Root Extract, Oil and Seed Oil
Anise
Anise Star, Extract and Oils
Anisyl Acetate
Anisyl Alcohol
Anisyl Formate
Anisyl Phenylacetate
Apple Juice Concentrate Extract and Skins
Apricot Extract and Juice Concentrate
1-Arginine
Asafetida Fluid Extract and Oil
Ascorbic Acid
1-Asparagine Monohydrate
1-Aspartic Acid
Balsam Peru and Oil
Basil Oil
Bay Leaf, Oil and Sweet Oil
Beeswax White
Beet Juice Concentrate
Benzaldehyde
Benzaldehyde Glyceryl Acetal
Benzoic Acid
Benzoin
Benzoin Resin
Benzophenone
Benzyl Alcohol
Benzyl Benzoate
Benzyl Butyrate
Benzyl Cinnamate
Benzyl Propionate
Benzyl Salicylate
Bergamot Oil
Bisabolene
Black Currant Buds Absolute
Borneol
Bornyl Acetate
Buchu Leaf Oil
1,3-Butanediol
2,3-Butanedione
1-Butanol
2-Butanone
4(2-Butenylidene)-3,5,5-Trimethyl-2-Cyclohexen-1-One
Butter, Butter Esters and Butter Oil
Butyl Acetate
Butyl Butyrate
Butyl Butyryl Lactate
Butyl Isovalerate
Butyl Phenylacetate
Butyl Undecylenate
3-Butylidenephthalide
Butyric Acid
Cadinene
Caffeine
Calcium Carbonate
Camphene
Cananga Oil
Capsi*** Oleoresin
Caramel Color
Caraway Oil
Carbon Dioxide
Cardamom Oleoresin, Extract, Seed Oil and Powder
Carob Bean and Extract
beta-Carotene
Carrot Oil
Carvacrol
4-Carvomenthenol
1-Carvone
beta-Caryophyllene
beta-Caryophyllene Oxide
Cascarilla Oil and Bark Extract
Cassia Bark Oil
Cassie Absolute and Oil
Castoreum Extract,Tincture and Absolute
Cedar Leaf Oil
Cedarwood Oil Terpenes and Virginiana
Cedrol
Celery Seed Extract, Solid Oil and Oleoresin
Cellulose Fiber
Chamomile Flower Oil and Extract
Chicory Extract
Chocolate
Cinnamaldehyde
Cinnamic Acid
Cinnamon Leaf Oil, Bark Oil and Extract
Cinnamyl Acetate
Cinnamyl Alcohol
Cinnamyl Cinnamate
Cinnamyl Isovalerate
Cinnamyl Propionate
Citral
Citric Acid
Citronella Oil
dl-Citronellol
Citronellyl Butyrate
Citronellyl Isobutyrate
Civet Absolute
Clary Oil
Clover Tops Red Solid Extract
Cocoa
Cocoa Shells Extract, Distillate and Powder
Coconut Oil
Coffee
Cognac White and Green Oil
Copaiba Oil
Coriander Extract and Oil
Corn Oil
Corn Silk
Costus Root Oil
Cubeb Oil
***inaldehyde
para-Cymene
1-Cysteine
Dandelion Root Solid Extract
Davana Oil
2-trans-4-trans-Decadienal
delta-Decalactone
gamma-Decalactone
Decanal
Decanoic Acid
1-Decanol
2-Decenal
Dehydromenthofurolactone
Diethyl Malonate
Diethyl Sebacate
2,3-Diethylpyrazine
Dihydro Anethole
5,7-Dihydro-2-Methylthieno(3,4-D) Pyrimidine
Dill Seed Oil and Extract
meta-Dimethoxybenzene
para-Dimethoxybenzene
2,6-Dimethoxyphenol
Dimethyl Succinate
3,4-Dimethyl-1,2-Cyclopentanedione
3,5-Dimethyl-1,2-Cyclopentanedione
3,7-Dimethyl-1,3,6-Octatriene
4,5-Dimethyl-3-Hydroxy-2,5-Dihydrofuran-2-One
6,10-Dimethyl-5,9-Undecadien-2-One
3,7-Dimethyl-6-Octenoic Acid
2,4-Dimethylacetophenone
alpha,para-Dimethylbenzyl Alcohol
alpha,alpha-Dimethylphenethyl Acetate
alpha,alpha Dimethylphenethyl Butyrate
2,3-Dimethylpyrazine
2,5-Dimethylpyrazine
2,6-Dimethylpyrazine
Dimethyltetrahydrobenzofuranone
delta-Dodecalactone
gamma-Dodecalactone
para-Ethoxybenzaldehyde
Ethyl 10-Undecenoate
Ethyl 2-Methylbutyrate
Ethyl Acetate
Ethyl Acetoacetate
Ethyl Alcohol
Ethyl Benzoate
Ethyl Butyrate
Ethyl Cinnamate
Ethyl Decanoate
Ethyl Fenchol
Ethyl Furoate
Ethyl Heptanoate
Ethyl Hexanoate
Ethyl Isovalerate
Ethyl Lactate
Ethyl Laurate
Ethyl Levulinate
Ethyl Maltol
Ethyl Methyl Phenylglycidate
Ethyl Myristate
Ethyl Nonanoate
Ethyl Octadecanoate
Ethyl Octanoate
Ethyl Oleate
Ethyl Palmitate
Ethyl Phenylacetate
Ethyl Propionate
Ethyl Salicylate
Ethyl trans-2-Butenoate
Ethyl Valerate
Ethyl Vanillin
2-Ethyl (or Methyl)-(3,5 and 6)-Methoxypyrazine
2-Ethyl-1-Hexanol
3-Ethyl-2-Hydroxy-2-Cyclopenten-1-One
2-Ethyl-3 (5 or 6)-Dimethylpyrazine
5-Ethyl-3-Hydroxy-4-Methyl-2(5H)-Furanone
2-Ethyl-3-Methylpyrazine
4-Ethylbenzaldehyde
4-Ethylguaiacol
para-Ethylphenol
3-Ethylpyridine
Eucalyptol
Farnesol
D-Fenchone
Fennel Sweet Oil
Fenugreek Extract Resin and Absolute
Fig Juice Concentrate
Food Starch Modified
Furfuryl Mercaptan
4-(2-Furyl)-3-Buten-2-One
Galbanum Oil
Genet Absolute
Gentian Root Extract
Geraniol
Geranium Rose Oil
Geranyl Acetate
Geranyl Butyrate
Geranyl Formate
Geranyl Isovalerate
Geranyl Phenylacetate
Ginger Oil and Oleoresin
1-Glutamic Acid
1-Glutamine
Glycerol
Glycyrrhizin Ammoniated
Grape Juice Concentrate
Guaiac Wood Oil
Guaiacol
Guar Gum
2,4-Heptadienal
gamma-Heptalactone
Heptanoic Acid
2-Heptanone
3-Hepten-2-One
2-Hepten-4-One
4-Heptenal
trans -2-Heptenal
Heptyl Acetate
omega-6-Hexadecenlactone
gamma-Hexalactone
Hexanal
Hexanoic Acid
2-Hexen-1-Ol
3-Hexen-1-Ol
cis-3-Hexen-1-Yl Acetate
2-Hexenal
3-Hexenoic Acid
trans-2-Hexenoic Acid
cis-3-Hexenyl Formate
Hexyl 2-Methylbutyrate
Hexyl Acetate
Hexyl Alcohol
Hexyl Phenylacetate
1-Histidine
Honey
Hops Oil
Hydrolyzed Milk Solids
Hydrolyzed Plant Proteins
5-Hydroxy-2,4-Decadienoic Acid delta- Lactone
4-Hydroxy-2,5-Dimethyl-3(2H)-Furanone
2-Hydroxy-3,5,5-Trimethyl-2-Cyclohexen-1-One
4-Hydroxy -3-Pentenoic Acid Lactone
2-Hydroxy-4-Methylbenzaldehyde
4-Hydroxybutanoic Acid Lactone
Hydroxycitronellal
6-Hydroxydihydrotheaspirane
4-(para-Hydroxyphenyl)-2-Butanone
Hyssop Oil
Immortelle Absolute and Extract
alpha-Ionone
beta-Ionone
alpha-Irone
Isoamyl Acetate
Isoamyl Benzoate
Isoamyl Butyrate
Isoamyl Cinnamate,Isoamyl Formate
Isoamyl Hexanoate
Isoamyl Isovalerate
Isoamyl Octanoate
Isoamyl Phenylacetate
Isobornyl Acetate
Isobutyl Acetate
Isobutyl Alcohol
Isobutyl Cinnamate
Isobutyl Phenylacetate
Isobutyl Salicylate
2-Isobutyl-3-Methoxypyrazine
alpha-Isobutylphenethyl Alcohol
Isobutyraldehyde
Isobutyric Acid
d,l-Isoleucine
alpha-Isomethylionone
2-Isopropylphenol
Isovaleric Acid
Jasmine Absolute, Concrete and Oil
Kola Nut Extract
Labdanum Absolute and Oleoresin
Lactic Acid
Lauric Acid
Lauric Aldehyde
Lavandin Oil
Lavender Oil
Lemon Oil and Extract
Lemongrass Oil
1-Leucine
Levulinic Acid
Licorice Root Fluid, Extract and Powder
Lime Oil
Linalool
Linalool Oxide
Linalyl Acetate
Linden Flowers
Lovage Oil and Extract
1-Lysine
Mace Powder, Extract and Oil
Magnesium Carbonate
Malic Acid
Malt and Malt Extract
Maltodextrin
Maltol
Maltyl Isobutyrate
Mandarin Oil
Maple Syrup and Concentrate
Mate Leaf Absolute and Oil
para-Mentha-8-Thiol-3-One
Menthol
Menthone
Menthyl Acetate
dl-Methionine
Methoprene
2-Methoxy-4-Methylphenol
2-Methoxy-4-Vinylphenol
para-Methoxybenzaldehyde
1-(para-Methoxyphenyl)-1-Penten-3-One
4-(para-Methoxyphenyl)-2-Butanone
1-(para-Methoxyphenyl)-2-Propanone
Methoxypyrazine
Methyl 2-Furoate
Methyl 2-Octynoate
Methyl 2-Pyrrolyl Ketone
Methyl Anisate
Methyl Anthranilate
Methyl Benzoate
Methyl Cinnamate
Methyl Dihydrojasmonate
Methyl Ester of Rosin, Partially Hydrogenated
Methyl Isovalerate
Methyl Linolenate (48%)
Methyl Linolenate (52%) Mixture
Methyl Naphthyl Ketone
Methyl Nicotinate
Methyl Phenylacetate
Methyl Salicylate
Methyl Sulfide
3-Methyl-1-Cyclopentadecanone
4-Methyl-1-Phenyl-2-Pentanone
5-Methyl-2-Phenyl-2-Hexenal
5-Methyl-2-Thiophenecarboxaldehyde
6-Methyl-3,-5-Heptadien-2-One
2-Methyl-3-(para-Isopropylphenyl) Propionaldehyde
5-Methyl-3-Hexen-2-One
1-Methyl-3Methoxy-4-Isopropylbenzene
4-Methyl-3-Pentene-2-One
2-Methyl-4-Phenylbutyraldehyde
6-Methyl-5-Hepten-2-One
4-Methyl-5-Thiazoleethanol,4-Methyl-5-Vinylthiazole
Methyl-alpha-Ionone
Methyl-trans-2-Butenoic Acid
4-Methylacetophenone
para-Methylanisole
alpha-Methylbenzyl Acetate
alpha-Methylbenzyl Alcohol
2-Methylbutyraldehyde
3-Methylbutyraldehyde
2-Methylbutyric Acid
alpha-Methylcinnamaldehyde
Methylcyclopentenolone
2-Methylheptanoic Acid
2-Methylhexanoic Acid
3-Methylpentanoic Acid
4-Methylpentanoic Acid
2-Methylpyrazine
5-Methylquinoxaline
2-Methyltetrahydrofuran-3-One
(Methylthio)Methylpyrazine (Mixture Of Isomers)
3-Methylthiopropionaldehyde
Methyl 3-Methylthiopropionate
2-Methylvaleric Acid
Mimosa Absolute and Extract
Mol***** Extract and Tincture
Mountain Maple Solid Extract
Mullein Flowers
Myristaldehyde
Myristic Acid
Myrrh oil
beta-Napthyl Ethyl Ether
Nerol
Neroli Bigarde Oil
Nerolidol
Nona-2-trans,6-cis-Dienal
2,6-Nonadien-1-Ol
gamma-Nonalactone
Nonanal
Nonanoic Acid
Nonanone
trans-2-Nonen-1-Ol
2-Nonenal
Nonyl Acetate
Nutmeg Powder and Oil
Oak Chips Extract and Oil
Oak Moss Absolute
9,12-Octadecadienoic Acid (48%)
9,12,15-Octadecatrienoic Acid (52%)
delta-Octalactone
gamma-Octalactone
Octanal
Octanoic Acid
1-Octanol
2-Octanone
3-Octen-2-One
1-Octen-3-Ol
1-Octen-3-Yl Acetate
2-Octenal
Octyl Isobutyrate
Oleic Acid
Olibanum Oil
Opoponax Oil and Gum
Orange Blossoms Water Absolute and Leaf Absolute
Orange Oil and Extract
Origanum Oil
Orris Concrete Oil and Root Extract
Palmarosa Oil
Palmitic Acid
Parsley Seed Oil
Patchouli Oil
omega-Pentadecalactone
2,3-Pentanedione
2-Pentanone
4-Pentenoic Acid
2-Pentylpyridine
Pepper oil Black and White
Peppermint Oil
Peruvian (Bois De Rose) Oil
Petitgrain Absolute Mandarin Oil and Terpeneless Oil
alpha-Phellandrene
2-Phenenthyl Acetate
Phenenthyl Alcohol
Phenethyl Butyrate
Phenethyl Cinnamate
Phenethyl Isobutyrate
Phenethyl Isovalerate
Phenethyl
Phenylacetate
Phenethyl Salicylate
1-Phenyl-1-Propanol
3-Phenyl-1-Propanol
2-Phenyl-2-Butenal
4-Phenyl-3-Buten-2-Ol
4-Phenyl-3-Buten-2-One
Phenylacetaldehyde
Phenylacetic Acid
1-Phenylalanine
3-Phenylpropionaldehyde
3-Phenylpropionic Acid
3-Phenylpropyl Acetate
3-Phenylpropyl Cinnamate
2-(3-Phenylpropyl)Tetrahydrofuran
Phosphoric Acid
Pimenta Leaf Oil
Pine Needle Oil
Pine Oil Scotch
Pineapple Juice Concentrate
alpha-Pinene
beta-Pinene
D-Piperitone
Piperonal
Pipsissewa Leaf Extract
Plum Juice
Potassium Sorbate
1-Proline
Propenylguaethol
Propionic Acid
Propyl Acetate
Propyl para-Hydroxybenzoate
Propylene Glycol
3-Propylidenephthalide
Prune Juice and Concentrate
Pyridine
Pyroligneous Acid and Extract
Pyrrole
Pyruvic Acid Raisin Juice Concentrate
Rhodinol
Rose Absoluteobacco Extracts
Tochopherols (mixed)
Tolu Balsam Gum and Extract
Tolualdehydes
para-Tolyl 3-Methylbutyrate
para-Tolyl Acetaldehyde
para-Tolyl Acetate
para-Tolyl Isobutyrate
para-Tolyl Phenylacetate
Triacetin
2-Tridecanone
2-Tridecenal
Triethyl Citrate
3,5,5-Trimethyl -1-Hexanol
para,alpha,alpha-Trimethylbenzyl Alcohol
4-(2,6,6-Trimethylcyclohex-1-Enyl)But-2-En-4-One
2,6,6-Trimethylcyclohex-2-Ene-1,4-Dione
2,6,6-Trimethylcyclohexa-1,3-Dienyl Methan
4-(2,6,6-Trimethylcyclohexa-1,3-Dienyl)But-2-En-4-One
2,2,6-Trimethylcyclohe xanone
2,3,5-Trimethylpyrazine
1-Tyrosine
delta-Undercalactone
gamma-Undecalactone
Undecanal
2-Undecanone
10-Undecenal
Urea
Valencene
Valeraldehyde
Valerian Root Extract oil and Powder
Valeric Acid
gamma-Valerolactone
Valine
Vanilla Extract and Oleoresin
Vanillin
Veratraldehyde
Vetiver Oil
Vinegar
Violet Leaf Absolute
Walnut Hull Extract
Water
Wheat Extract And Flour
Wild Cherry Bark Extract
Wine and Wine Sherry
Xanthan Gum
3,4-Xylenol
Yeast
38. What are some of the less publicized health risks of smoking?
We all know that smoking greatly increases the risk of developing
emphysema, stroke, heart attack, lung cancer, etc. In addition, there
are several less publicized health conditions which are linked to
smoking:
a. Blindness
In October 1996, results of separate long-term studies linking smoking
to an incurable form of blindness called age-related macular
degeneration were published in the Journal of the American Medical
Association (JAMA). In this form of blindness, a person's field of
vision becomes increasingly limited. The research found that smoking
more than doubled the risk of macular degeneration in women over 50,
with similar findings in men over 40. While researchers couldn't pinpoint
the exact reason for the increased risk, they theorized that smoking
either affects the blood flow to the eye, or causes retinal damage
through oxidation. (source: JAMA. 1996; 276:1141-1146 [study of women];
1147-1151 [study of men]) Thanks to Evan Herberg for calling this study
to AS3's attention.
b. COPD
From The Lung Association Home Page:
"COPD (Chronic Obstructive Pulmonary Disease) is a term that refers to a
variety of chronic lung disorders, the most common being a mixture of
chronic bronchitis and emphysema.
"COPD is the result of damage that has been done to lungs over many
years.The diagnosis is made when the symptoms become apparent to you and
your physician.
"COPD results in chronic airflow obstruction, the main symptom of which
is dyspnea, or shortness of breath, often occurring with cough and
wheeze. COPD affects both men and women. The average Canadian with COPD
is 65 years of age and has a long history of smoking. However, COPD can
first bediagnosed in patients as young as 40.
"COPD progresses slowly and worsens over time. Symptoms can range from
being barely noticeable to incapacitating. The rate of progression and
extent of disability vary from person to person.
"While there is no cure for COPD, the progression of the disease can be
controlled first and foremost by quitting smoking. Appropriate
medication, exercise rehabilitation and prevention of infection are also
im****tant factors in the rate of deterioration and symptom control."
Extensive information on emphysema and COPD can be found at:
http://www.emphysema.net/bindex.html
c. Depression
This is a biggie, and comes up for discussion frequently. The excellent
discussion below was posted to AS3 on 30 Sept. 1996:
Darcy Binder <DBinder@[EMAIL PROTECTED]
> wrote:
"Does anyone know the connection between smoking (or quitting smoking)
and depression? I have quit three times in my life, and each time I have
been getting seriously depressed. Is there a chemical connection? Is it
the lack of stimulant? I don't want to start again -- its been SIX
weeks -- but I also would like to stop crying!"
Bob Christofferson <rechris1@[EMAIL PROTECTED]
> followed-up:
"Hi! There definitely *is* a chemical connection between nicotine and
depression, but as with most matters of brain chemistry, it's less than
perfectly understood. What is quite certain is that people who are
depressive find nicotine an especially effective drug, and consequently
find it especially hard to quit.
"That doesn't mean that *you* are depressive, however. It's a normal
response to nicotine withdrawal to have some feelings of depression. If
you read the posts to this group, you'll notice that many people go
through periods of depression while completing the process of smoking
cessation.
Different people have the experience at different times after they quit,
and some people don't seem to have it at all. But, for most people, it's
a withdrawal symptom which isn't too severe and doesn't last too long,
and they recover from it and feel 'like themselves' again.
"In some people, though, smoking cessation does trigger serious episodes
of clinical depression which require medical treatment, and which, in
the extreme, can be life threatening. In recent years, new medication and
therapies have been developed which can help most people with
depression, and which often produce dramatic improvement quickly. Many
people who could benefit from these treatments, though, are reluctant to
get help because they feel embarrassed or ashamed, because they think
they should be able to 'snap out of it' or somehow make their illness
go away by themselves. Of course, there's no reason for anyone to think
that, but symptoms of depression typically include feelings of guilt and
hopelessness, which make it hard for the person to see the situation
objectively.
"So, how does anyone decide if their symptoms are more than the normal
consequence of smoking cessation? My advice is that anyone who has any
doubt should be evaluated *really soon* by a medical professional
qualified to determine whether medical attention is needed. I say that in
part because I'm convinced people hardly ever exaggerate the seriousness
of their own situation but often will *understate* it, even to
themselves-for perfectly sensible reasons, really. No one I know has
ever been eager to get mental health treatment (but quite a few people I
know have benefited by getting it).
"So, my point of view is that if someone feels they may be more
depressed than 'normal' nicotine withdrawal would explain, then there's
a good chance that they are -- at least, a good enough chance that they
should talk it over with someone who can tell."
d. Gastro-Esophageal Reflux Disorder (GERD)
Again, I'll let the information come from our impressively well informed
members. This was posted 22 Oct. 1996:
Luci wrote:
"Hi! I need an info buddy... After years of smoking and sinus problems,
etc., I've been diagnosed with a new disorder - gastro esophageal reflux
disorder. Does anybody out there share my problems??? Any advice???"
Ed replied:
"I've had GERD for years ...
"GERD, according to my doctor, is often caused by cigarette smoke
irritating the valve that separates the esophagus from the stomach. It
seems that the smoke also goes down the esophagus when we inhale. For
some not completely understood reason, the smoke irritation causes a
loose closure of this valve and at times stomach acid can rise into the
esophagus. The tissue of the esophagus, unlike the stomach, reacts with
pain when in contact with stomach acid. A prescription drug - PRILOSEC,
has really helped me. It is time-released and I take one each day. On
rare occasions, usually at night, I also use liquid GAVISCON and within
20 minutes the discomfort is gone. PRILOSEC is prescription. GAVISCON is
over-the-counter. Both are not cheap but they work for me.
"Hope this helps you. GERD is not uncommon. Just another reason for me
to stop the cigs."
e. "Smoker's Face" and Other Dermatological Ailments
This phrase seems to have been coined in 1985 by Dr. Douglas Model of
Eastbourne, England, who found, in empirical evidence, that nearly half
of the smokers he studied looked far older than they were. Similar
research was conducted by Dr. Jeffrey Smith, a senior resident in
dermatology at the University of South Florida in Tampa. He found
these conditions to be directly related to smoking:
(From The St. Paul (Minnesota) Pioneer Press, 23 June 96. Originally
posted to AS3 by <selmar@[EMAIL PROTECTED]
>)
"Wrinkles: 'For some patients the threat of wrinkles may be a more
powerful motivator to help them stop smoking than the more deadly
consequences of smoking,' Smith wrote. He explained that, as with skin
that is overexposed to sunlight, smoking causes thickening and
fragmentation of elastin, the elastic fibers that are long and smooth
in healthy skin. Smoking also depletes the skin's oxygen supply by
reducing circulation. It decreases the formation of collagen, the
skin's main structural component, and may reduce the water content of
the skin, all of which increase wrinkling.
"Smoking also interferes with the skin's ability to protect itself
against damage by free radicals, highly reactive substances that are
omnipresent in tobacco smoke. In women, smoking diminishes the level of
circulating estrogen, which in turn fosters dryness and disintegration
of skin tissues.
"Skin Cancers: Two kinds of skin cancers, the more curable squamous cell
carcinomas and the often lethal melanomas, are influenced by smoking.
Smith said that although smoking did not cause melanoma, smokers with
melanoma were more likely to die of their disease. They are twice as
likely to have advanced disease at the time of diagnosis and are more
likely to have their cancers spread within two years of diagnosis,
probably
because smoking impairs the immune system.
As for squamous cell carcinoma, even when exposure to sunlight was taken
into account, smokers were found to be at greater risk of developing
this cancer. In a study of more than 107,000 nurses, for example, the
risk of developing squamous cell carcinoma was 50% greater in smokers
than in those who had never smoked. Smokers also tend to get
particularly 'large, bad' skin cancers, Smith said. "Other Cancers:
Cancers of the lip, mouth, *****, anus and vulva are also more common in
smokers than nonsmokers. For example, in one study of 903 female cancer
patients, 60 percent of those with vulvar and anal cancers and 42
percent of those with cervical and vaginal cancers were smokers as
against only 27 percent of comparable women without cancer. Smoking more
than 10 cigarettes a day more than doubles a man's risk of developing
penile cancer.
"Delayed Wound Healing: The problem of slow or incomplete healing of
wounds associated with exposure to cigarette smoke was clearly
demonstrated in laboratory animals in the 1970s. Then surgeons began
re****ting on similar problems in patients who smoked: larger scars
in women undergoing exploratory abdominal surgery, more complications
and skin sloughing after facelifts and a much higher failure rate of
skin grafts, for example. The more and the longer patients had smoked,
the greater the likelihood of impaired wound healing. Even resuming
smoking during an uneventful recovery could lead to adverse effects.
Smith linked the slow healing of wounds to known effects of cigarette
smoking, which constricts surface blood vessels, reduces the oxygen
level in the blood, thickens the blood and impedes the laying down of
collagen needed for healing.
"Psoriasis and related disease: Studies of both men and women with this
unsightly and discomforting skin condition have shown that smokers are
about two to three times as likely to develop it as nonsmokers. And the
more cigarettes smoked, the greater the risk. Palmoplantar pustulosis, a
difficult-to-treat skin condition that resembles psoriasis, occurs only
on the palms of the hands and soles of the feet. The skin blisters, then
forms a scaly rash. It occurs almost exclusively in smokers and it does
not necessarily go away when the patient quits smoking.
"Oral lesions: In addition to smoker's face, there is also smoker's
palate and smoker's tongue. The tars and heat of tobacco smoke can
cause tiny red pimples in the mouth that result from an inflammation
of the openings of salivary glands. Smokers also often develop
depressions on the surface of the tongue. Potentially more serious,
however, are lesions called leucoplakia, which are about six times
more common in smokers than in nonsmokers. Although benign, these
white patches in the mouth can become cancerous.
"Buerger's disease: This blood vessel disease results in poor
circulation in the lower legs, causing skin problems like burning,
tingling and ulcerations. 'It usually occurs in young men who smoke,
men in their 30s,'Smith said. 'But now that women are smoking a lot
more, we're seeing it in women too.'
"Other Skin conditions: Many skin diseases are associated with diabetes,
which impairs circulation to the outer reaches of the body. A study of
more than 112,000 female nurses followed for 12 years showed that
current smokers faced an increased risk of developing
noninsulin-dependent diabetes, and that the risk rose with the number of
cigarettes smoked each day. Another study of nearly 43,000 male health p
rofessionals showed that smoking 25 or more cigarettes a day doubled a
man's risk of developing diabetes.
"People who smoke are much more likely to develop the bowel disorder
Crohn's disease, which can cause 'big, ugly-looking ulcerations, most
often on the legs, and painful red nodules, usually on the lower legs,'
Smith said. Another condition more common in smokers is systemic lupus
erythematosus, an autoimmune disease that can cause rashes on the face,
scalp, hands and elsewhere, ulcerations in the mouth and hair loss."
39. How do the numbers from smoking-related deaths compare to other
causes of death?
The statistics which follow were obtained from an American Cancer
Society pamphlet and are for 1993.
Cause of Death : Number per Year
(excluding smoking) (U.S.A. only)
Alcohol-related: 105,000
Car accidents: 49,000
Suicide: 31,000
AIDS: 31,000
Murder: 22,000
Fire: 4,000
Cocaine: 3,300
Heroin/Morphine: 2,400
~~~~~~~~~~~~~~~~~~~~
Total (of above): 247,700
Cause of Death: Number per Year
(Tobacco only) (U.S.A. only)
Total tobacco related: 434,000
40. What is metastasis?
By Barry Pekilis:
"'Metastasis' is defined as the transfer of a disease-producing agency
from the site of the disease to another part of the body. One of the
mortal threats of cancer is metastasis. Early detection of cancer can be
the difference between life and death. Most cancers can be detected at an
early stage mainly because of physical symptoms such as lumps, bleeding,
or some other clue.
"Unfortunately there are two types of cancer in which early detection is
highly unlikely: lung cancer and pancreatic cancer. By a dint of bad
luck, if an individual has one of these two cancers, they will probably
not know it until the disease has invaded other vital organs and parts
of their body. By this time is may be too late for any meaningful
treatment or cure.
"The five-year survival rate for pancreatic cancer is 5% and for lung
cancer, 10 percent. This compares to a survival rate of 50 80% for most
other cancers.
"This information is being supplied in this FAQ to help provide
motivation for those of you who have either quit or are trying to quit.
Cigarette smoking appears to be a major cause of both of these two
malignant cancers."
[For more on lung cancer in particular, including a GIF of a diseased
lung, try http://ourworld.compuserve.com/homepages/LungCancer/
41. What if I quit ... will I ever get better?
Smoking cessation has major and immediate health benefits for men and
women of all ages. These benefits apply to people with and without
smoking-related diseases. The following information is from a booklet
produced by the American Cancer Society:
Within 20 minutes of your last cigarette:
* blood pressure drops to normal
* pulse drops to its normal rate
* body temperature of your hands and feet increases to normal
Within 8 hours:
* carbon monoxide level in your blood drops to normal
* oxygen level in your blood increases to normal
Within 24 hours:
* chance of heart attack decreases
Within 48 hours:
* nerve endings start regrowing
* your abilities to smell and taste things are enhanced
Within seventy-two hours:
* bronchial tubes relax, making breathing easier
* lung capacity increases
Within two weeks to three months:
* circulation improves and walking becomes easier
* lung function increases by up to 30 percent
Within one to nine months:
* coughing, sinus congestion, fatigue, shortness of breath decreases
* cilia regrow in lungs, increasing ability to handle mucus, clean the
lungs, and reduce infection
* the body's overall energy level increases
Five years:
* lung cancer death rate for average ex-smoker decreases from 137 per
100,000 people to 72 per 100,000 (... almost half!)
Ten years:
* lung cancer death rate for average ex-smoker drops to 12 deaths per
100,000 (... almost the rate for a non-smokers and a full order of
magnitude less than a smoker)
* precancerous cells are replaced
* other cancer rates (e.g., mouth, larynx, oesophagus, bladder,
kidney and pancreas) decrease as well
In addition:
* ex-smokers tend to live longer than continuing smokers
* smoking cessation decreases the risk of lung cancer, other cancers,
heart attack, stroke, and chronic lung disease
* women who stop smoking before pregnancy or during the first three to
four months reduce their risk of having sickly babies, as compared
to women who continue to smoke
42. OK, I quit. Why do I feel worse?
[From CancerNet from the National Cancer Institute. CancerNet News.
Clearing the Air: How to Quit Smoking...and Quit for Keeps. U.S.
Department of Health and Human Services, Public Health Service, National
Institutes of Health.]
National Cancer Institute, NIH Publication No. 94-1647, September 1993:
"Immediate Effects
"As your body begins to repair itself, instead of feeling better right
away, you may feel worse for a while. It's im****tant to understand that
healing is a process - it begins immediately, but it continues over
time. These 'withdrawal pangs' are really symptoms of the recovery
process.
"Immediately after quitting, many ex-smokers experience 'symptoms of
recovery' such as tem****ary weight gain caused by fluid retention,
irregularity and dry, sore gums or tongue. You may feel edgy, hungry,
more tired, or more short-tempered than usual; you may have trouble
sleeping or notice that you are coughing a lot. These symptoms are the
result of your body clearing itself of nicotine, a powerful addictive
chemical. Most nicotine is gone from the body in 2-3 days."
[To treat these 'symptoms of recovery,' give your body what it really
needs - NOT the poison which it is working so hard to expel! If you're
tired, nap; edgy, try camomile tea, warm milk, a soothing bath; when
constipated, get some exercise and eat some dried fruit. Keep in mind
that these symptoms are tem****ary and are steps leading to better health
than you've known in a long time! -ed.]
43. On the other hand ... why do I feel so potent?
Smoking robs the bloodstream of oxygen, causing constricted blood
vessels and reduced bloodflow to the fingers and toes, the brain, and
er, other extremities. Men who quit smoking have erections which are
comparatively larger, firmer, and of longer duration than when they
smoked. Enjoy!
44. I've smoked for so many years, what's the point of quitting now?
By Barry Pekilis:
"LOTS! A new study (coordinated by the University of Manitoba and
involving 10 sites in the United States and Canada) proves for the first
time that smokers who quit wind up with healthier lungs, no matter how
long they had smoked. The study involved more than 5,800 smokers who
were
victims of chronic obstructive lung disease: a combination of emphysema
and bronchitis (the fourth leading cause of death in the U.S.A.).
"The study was the first proof that if you stop smoking at any age, you
will
have healthier lungs.
"It was the largest study ever conducted on the prevention of lung
disease and showed without a doubt that quitting smoking is the most
effective way of preventing lung function decline.
"So there you have it, conclusive proof the it worth quitting no matter
how old you are or how long you have smoked for."
45. Will it ever get any easier?
Ian Fraigun:
"It starts getting a tiny bit easier after about 3-4 days. The worst
days of all most re****t is in the first 2 weeks. After a couple of
weeks you can look back and see how much harder it was the first days.
The real improvements comes at about 4-6 months when you have finally
replaced many smoking related habits with non smoking related ones.
Sometime after 1.5 years or so you actually feel normal not smoking and
begin to find it difficult to remember what smoking was like. At that
point unless you stay around here to help others you almost never ever
think of cigarettes at all. You never forget the hard first days no
matter how normal non smoking becomes which is good because you have a
reason to never start up again."
46. How can I urge someone to quit smoking, or encourage someone who is
trying to quit?
* Do not pester someone who is trying to quit smoking or who is in
the initial stages of thinking about quitting as it is probably the
worst thing someone trying to offer sup****t can do -- also do NOT
nag,
insult, or attempt to shame a smoker into quitting;
* Remember that even well-intentioned praise might irritate the
quitter at any given moment. Do what you can to gauge the quitter's
mood, leave a wide berth where necessary, and forgive what seem to
be irrational reactions;
* Let your spouse/friend/roommate know that no matter what happens
that you value them as a person (even though you may disapprove of
their smoking) and that you respect them for trying to break free
addiction;
* Learn to listen non-judgmentally and attempt to understand and see
the problems of quitting a powerful and seductive addiction through
the smoker's eyes;
* Remember to praise a smoker for even the smallest effort in trying
to quit or cut down -- quitting is a process and it takes time!
Final thoughts:
"The hard part is staying quit and to do that, you need an
armamentarium of alternatives to smoking as long as they
aren't other addictions thatjust serve as a substitute 'friend'.
It im****tant not to use anything that will obscure or divert
us from finding out that the best friend that we have, in some
ways, the only consistent one, is the one inside."
- Donna Payne, posted March 1996
End of Alt.Sup****t.Stop-Smoking FAQ.
have a great weekend, everyone!
--
:) Lynn VOF Leaper
"Everyone seems normal until you get to know them."
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