Smoking, once America's most accepted vice, has become our most pressing public health issue. Both the government and cigarette manufacturers have cited a link between smoking and cancer, and in the past 30 years, health experts have been advising Americans not to smoke.
America Keeps Smoking
We smoke in part because of the highly addictive stimulant nicotine, which is present in tobacco. Tobacco is a uniquely American crop that spread around the world just after America was colonized. No society has been able to completely stop its use, both because nicotine is addictive and because tobacco use has become part of the culture in many societies. In addition to smoking, tobacco has been chewed ("dip" or "chew"), and inhaled in power form as "snuff." All of these methods are now known to be hazardous to health and addictive.
The Experts Have Spoken
And the news on tobacco is not encouraging. Studies from the American Cancer Society and others have shown that most smokers begin smoking when they're least prepared to make important choices -- some in the whirlwind of high school, and many more in the stressful days of college. Reports show that 89% of those who start smoking do so before age 18. Those young smokers replace older smokers, almost half of whom will die prematurely. Even in the short term, smoking makes clothes smell bad, dulls the senses of taste and smell and encourages the skin to wrinkle and age quickly.
The Difference Between an Addiction and a Habit
Scientists and others are beginning to focus on the psychological aspects of smoking. Many smokers report that they smoke simply "to have something to do with my hands" or "because all of my friends do it." Statements like this indicate that smoking can be a personal choice for the smoker. There's a difference between the body's addiction to nicotine and the habits which we all form in our lives. Smokers who try to quit may experience withdrawal symptoms like irritability and cravings, but the most powerful motivation to keep smoking may be the smoker's daily routine -- the cigarette after dinner, or over coffee with friends. The withdrawal symptoms are the signs of an addiction, which will fade once the nicotine has been flushed from the body. The social habits connected with smoking may take much more effort to change.
Will I gain weight if I quit smoking?
Smoking does change the body's metabolism slightly, but most people who gain weight when they quit smoking do so because of their habits -- many ex-smokers will eat more out of frustration, or as a replacement for the cigarette that they would have been smoking. Also, food does taste better when the taste buds haven't been dulled by smoking. In general, choosing healthy snacks (carrot sticks, popcorn with herbs instead of butter, rice cakes, unsweetened cereal) and keeping busy can help. Chewing on gum or cinnamon sticks can keep the mouth busy without adding a lot of calories. Exercise, deep breathing and drinking a lot of water can help to purge nicotine from the body.
Quitting: "Cold Turkey" or With Help
There are many ways to quit smoking, ranging from stopping completely ("cold turkey") to stopping gradually or even using a prescription medication to help quit. There is no "right" way to stop smoking, and each smoker needs to choose his or her own method. However, there are several things to keep in mind with any attempt to stop smoking:
- Don't sabotage yourself! There may never be a "perfect" time to stop smoking, but there are certainly times when stopping may be more difficult -- like during final exams. Have reasonable expectations, and you're more likely to succeed.
- Pick a specific date to stop smoking, and stick to it.
- Have a stop smoking plan in mind, whether you're quitting "cold turkey" or with medication and a doctor's help.
- Ask for the help of relatives, friends and your doctor. Remember that these people care about you, and are probably proud of your effort to stop smoking.
- Be proud of yourself! Quitting smoking can be hard. Reward yourself once you've gotten through particularly hard times. Go out to dinner, or do a favorite activity.
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