| When it comes to smoking, there's little | | | | |
| doubt as to the health effects. Smoking is | | | | Indeed, the health risks of smoking are far |
| unhealthy. | | | | greater than the risks of gaining a modest |
| | | | amount of weight. Even smokers who have |
| The real issue for people in Texas, and | | | | health insurance are subject to the effects |
| particularly in the urban areas of Dallas, | | | | of smoking, which include increased heart |
| Houston and Austin, is how to quit and keep | | | | rate and the exposure of some 4,000 |
| from starting again. | | | | chemicals, 40 of which are known to cause |
| | | | cancer. |
| Connected to the issue are concerns related | | | | |
| to smoking, among them the issue of weight | | | | Smokers are much more likely to get lung |
| gain that sometimes occurs when people quit. | | | | cancer, men 22 times more likely; women at |
| | | | least 12 times more than someone who does not |
| Although not everyone will gain weight, there | | | | smoke. For smokers, the likelihood of having |
| is a physical reason for some gaining (on | | | | a heart attack is double that of nonsmokers. |
| average that amount is only about 10 pounds, | | | | |
| according to some experts). In reality, it's | | | | The good news is that the human body has the |
| the nicotine contained in cigarette smoke | | | | capability of healing from the effects of |
| that was responsible for someone keeping | | | | smoking once a smoker quits. Even within |
| their weight low. When they quit, the | | | | twelve hours of taking a last cigarette, the |
| nicotine (which is harmful) leaves, freeing | | | | body begins its repairing process, starting |
| up the body to return to the weight it would | | | | with the lungs and heart. Over time, |
| have been had a person never smoked. | | | | breathing becomes easier and the classic |
| | | | smoker's cough begins to go away. |
| Another option for avoiding the possibility | | | | |
| of weight gain is to become more physically | | | | In a world that's becoming increasingly |
| active and improve eating habits before | | | | environmentally conscious, people who quit |
| someone stops smoking. Physical activity will | | | | smoking are making a contribution to cleaner |
| help avoid weight gain because of its | | | | air, especially important for children who |
| inherent ability to increase the number of | | | | are at risk for illnesses because they |
| calories being used by the human body. At the | | | | breathe cigarette smoke coming from others. |
| same time, healthy eating choices play a part | | | | |
| in controlling the amount of calories a | | | | Once someone quits smoking, there are |
| person consumes. | | | | strategies to consider that improve the |
| | | | likelihood of remaining smoke-free. |
| One study showed women who stopped smoking | | | | |
| and added 45 minutes of walking a day to | | | | One is to learn how to reduce cravings for |
| their lifestyle gained fewer than three | | | | both cigarettes and food. One key point is |
| pounds. Exercise is also a way to increase a | | | | that a craving typically lasts only about |
| person's energy, to promote self-confidence | | | | five minutes. When those cravings do kick in, |
| and relieve the stress and depression caused | | | | try to replace smoking with other activities |
| by the lack of nicotine, all while improving | | | | such as snacking on fruit or chewing |
| a person's overall health. | | | | sugarless gum as a way to satisfy any sweet |
| | | | cravings. |
| Those who think they have "no time" for | | | | |
| exercise might consider how they're spending | | | | If keeping your hands busy is an issue, |
| the time they do have. If it's watching | | | | replace the action of holding cigarettes with |
| television or playing video games, some of | | | | activities such as doodling, working puzzles, |
| those hours could be put to better use taking | | | | knitting, twirling a straw or holding a pen |
| a walk or going to the gym, perhaps bringing | | | | or pencil. |
| along a music player if the exercise itself | | | | |
| isn't enough of a diversion. | | | | People who quit smoking can maximize the |
| | | | chance of maintaining their healthier |
| When it comes to eating healthy, a gradual | | | | lifestyle by drinking less caffeine (which |
| change can go a long way toward developing a | | | | can make nicotine withdrawal even harder to |
| healthier lifestyle. | | | | deal with), getting enough sleep, reducing |
| | | | tension (where exercise can also help), and |
| Choosing a variety of foods is a good way to | | | | making sure they get the support and |
| start, with choices including grain products, | | | | encouragement they need (from friends or |
| vegetables and fruits. Lean and low-fat | | | | groups dedicated to helping people quit |
| foods, along with low-calorie beverages, are | | | | smoking). |
| good choices, as are low-fat dairy products, | | | | |
| lean meats, fish, poultry and dry beans, all | | | | Finally, If nicotine withdrawal becomes an |
| of which give someone the nutrients they need | | | | issue, a discussion with a physician may be |
| without the extra calories and fats. Those | | | | in order. Some nicotine replacement products, |
| with an interest in improving health should | | | | once available only by prescription, are now |
| also consider avoiding foods that are high in | | | | available over the counter. |
| fat and sugars and low in nutrients. | | | | |
| | | | The best way to avoid the harmful effects of |
| Even with the emphasis on healthy choices | | | | tobacco is to not start smoking. But even if |
| when it comes to food, weight gain is hardly | | | | you have started and want to quit, there's |
| a reason for not quitting smoking. | | | | every chance of a healthier future. |