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