Some tips for quitting tobacco use.

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Reported data tell us that tobacco is responsible for almost half a million deaths each year. Lung cancer
is the most prominent consequence of smoking. However there are more to that: larynx (that's your
breathing airway), esophagus, stomach, bladder also get cancers much more often in smokers.
Smoking also leads to increase in non-cancerous disease - such as chronic bronchitis (inflammation of
airways inside lungs), emphysema (destruction and enlargement of alveoli - small bags in the lungs there
the exchange of oxygen from air with the blood happens)  as well as diseases of the heart, coronary
arteries (coronary arteries feed the heart), and some other blood vessels This  leads to the  problems
with oxygenation in many of your organs and limbs.

You thing you safer smoking pipes? Or chewing tobacco. Not so fast.

Chewing and sniffing tobacco also helps you to get the mouth and throat cancers

Overall, not every person dies from a cancer. But, among those who do, the use of tobacco was too
common.

It is not surprise that stopping smoking reduces the cancers, heart attacks, and strokes.
Alas, majority of smokers know that quitting tobacco is a challenge.

Mark Twain told that it was easy. He quitted 300 times. Still we see some of his late portraits with the
pipe.

So would you like to quit?
What should you do to approach this problem?

1) Make a plan, better together with your doctor
2) Set up goals, a quit date and gradually phase out tobacco
3) Ask for support from relatives and friends
4) Choose healthy diet
5) Exercise

Sometime, certain people can make the decision and quit all at once. For majority of others, the quitting
strategy involves gradual phasing out the smoking habits.  There are activities, that help to fight the
cravings:

Changing daily routine
Exercising
New activity
Healthy diets
Avoiding alcohol
Avoiding stress in your life
Making tobacco use inconvenient
Frequent Ashtray cleaning
Writing down the log of tobacco use, that makes the enjoyable part almost like a hated job.
Decreasing  the cigarettes count daily and sticking to the plan
Pause before lighting up a cigarette
Using  brand that you do not like
Reading about tobacco-related cancers
Reading motivational literature
Talking with those who already quit
Sitting in the nonsmoking sections of restaurants
Avoiding situations that are likely connected with tobacco use
Using nicotine replacement 

There several medications, containing nicotine, that are used as a substitute for smoking

Nicotine patch (doctors often prescribe it to patients in hospitals to avoid problems before a planed
surgery)

Nasal spray

Nicotine gum 

Zyban is a non-nicotine medication  that probably increase dopamine and resembles nicotine in the
biochemical action.

Some of the meds require prescriptions. Ask your doctor.

Quitting tobacco use may cause withdrawal symptoms - insomnia, headache, depression, anxiety,
problems with work or  concentration

There are some techniques used by other successful quitters:

 Try  breathing technique or meditation to fight insomnia

Avoid caffeine.
Warm bathes and relaxation techniques help against headaches and irritability
 Ice water or chewing gum help against dry mouth and throat.
Walking

Visiting friends
Good nap
Keeping hands busy
Brushing  teeth
Shopping
Writing
Listening music
Something to laugh (comedies or  books)
Hobby
Playing with  children 
Mowing your lawn
Herbal tea or cough drops for coughing
Setting a quit date
Establishing priorities
Creating a scale for measuring success.
 

Now, if you are feeling the progress, try to stay this course. If you relapsed, identify the problem why you
did that and try to avoid it in the future.

Not so long ago I read couple things

1. Scientists were studying monkeys. You know there is alpha male in a monkeys hierarchy, there is
beta, gamma and so on, in the chain of command. If alpha dies, it is replaced by beta or somebody
else, who dare to become alpha. And so on.
Well, The scientists found that if you give narcotic drugs freely to those monkeys, many of them start to
medicate themselves. But not the alpha male.

2. And another example, I read a mention about a famous fighter. When the drug dealers were
suggesting some stuff to try, he never understood, because no one drug can give the same pleasure as
being in the middle of fight for a fighter.

I do not suggest that you need to go and fight for getting an adrenalin rush.

However, it is a reminder that you need some meaning to live. So, try to be an alpha in your life. But to
become an alpha you need to find an activity were you really excel. Let it be your hobby or some other
activities in your life, that make you feel good. Than you can much more easily replace cravings for
tobacco or any other substances. You will probably start to medicate yourself by natural way - from
inside, with all those internally produced substances like endorphin, dopamine and adrenaline. And this
what your body was designed for.

Cancers

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