Quitting tobacco can be a tough journey, though not impossible. Having a quit plan which includes a "quit checklist", and a good support system is essential for success.
There are various tobacco cessation aids, nicotine replacement therapies (NRT's) and medications that can be provided to help on the quit journey. There is a higher quit success rate when an NRT or medication is used opposed to the "cold turkey" method.
Nicotine patch - Over the counter (O.T.C.) The patch comes in three different milligrams: 21mg, 14 mg, and 7mg.
Nicotine gum - Over the counter (O.T.C.) The gum comes in 2mg and 4mg. Nicotine gum comes in four flavors: original, mint, cinnamon, and fruit.
Nicotine Inhaler - Prescription only. The nicotine inhaler comes in 10mg and 2mg of nicotine is delivered with each puff.
Nicotine Spray - Prescription only. 1mg of nicotine delivered with each dose.
Bupropion/Zyban/Wellbutrin - Prescription only. 150mg/day for 3 days, then 150g twice a daily as prescribed.
Varenicline/Chantix - Prescription only. Start with 0.5mg daily for 3 days, then 0.5mg twice daily for 4 days, then 1.0mg twice daily as prescribed.
The body begins to go through a recovery phase shortly after the last cigarette.
Within 20 minutes of the last cigarette:
Blood pressure and pulse rate begins to return to normal.
The circulation of hands and feet improves.
Fibers in the bronchial tubes begin to move again, removing irritants and bacteria.
8 hours:
Carbon monoxide level in the blood drops to normal
Oxygen level in the blood increases to normal
24 hours:
The risk for heart attack decreases.
48 hours:
Nerve endings begin to regrow.
72 hours:
Bronchial tubes relax, making breathing easier.
Lung capacity start increasing
2 weeks to 5 weeks:
Circulation improves.
Walking becomes easier.
Lung functions increases up to 30%.
1 to 9 months:
The body’s overall energy level increases.
Coughing, sinus congestion, fatigue and shortness of breath decreases.
Fibers in bronchial tubes regrow, increasing the ability to handle mucus, clean lungs, and reduce infection.
3 to 5 years:
The risk of dying of a heart attack decreases to that of a nonsmoker.
10 years:
The risk of dying of lung cancer decreases to that of a nonsmoker.
Pre-cancerous cells are replaced with healthy cells.
Other cancer occurrences, such as those of the mouth, larynx, esophagus, bladder, kidney, and pancreas, decrease. There are at least 69 cancers causing chemical agents in tobacco smoke.
All benefits are lost when you smoke even one cigarette a day.
Cravings are a sign that your nicotine levels are decreasing. Cravings only last 5 to 10 minutes. They have a beginning, peak (when the craving is at its strongest), and end. To work through a craving do the following:
Do something to distract yourself.
Drink water.
Deep breathing exercises
Call someone in your support system
Useful tips to help reduce tobacco use:
Cinnamon sticks
Cough drops (menthol)
Use a straw or pencil to keep your hands busy.
Create new behaviors and routines.
Start a new hobby.
