Thursday, April 19, 2007

Study helps smokers STOP smoking

If ever you’ve wanted to STOP smoking, now’s your chance.On April 5, the Ontario Pharmacist’s Association, the Centre for Addiction and Mental Health and the Ministry of Health Promotion launched the second phase of the Smoking Treatment for Ontario Patients (STOP) Study.

Under the program, as many as 5,000 Ontarians will be eligible to receive five weeks of free nicotine replacement therapy (NRT) in the form of a patch, gum or inhaler. Ian McDowell, a pharmacist at Coward Pharmacy in Tillsonburg, is among the 55 pharmacists in 43 locations provincewide, who are participating.

"I think this is very good," said McDowell. "Anything that will help people stop smoking will be of benefit to their long-term health, and of course will help lower costs to the health-care system."The first phase of the STOP Study was introduced in January, 2006, and was the first of its kind in Canada. With the help of NRT, at least 12 per cent of participants, or 1,600 Ontarians were able to quit smoking.
McDowell said there are two branches of this phase of the STOP study; one where participants receive three meetings with their pharmacist over the course of their five weeks of therapy, and another where participants receive all five weeks of NRT at once, with only one pharmacist intervention.

Placement in one branch or the other is completely random, McDowell explained, adding he’s not even sure which branch of the study an individual will be in, until he keys in their voucher number on the STOP Study website.The only difference between the two branches, he added, is that at the end of the study, data will be used to determine the effectiveness of a pharmacist’s intervention in helping someone quit smoking.Anyone who is over 18, not pregnant and is currently smoking is encouraged to go online to and complete a brief registration survey. Those deemed eligible for the study will be given a voucher number, which they then take to a participating pharmacist to redeem for free nicotine replacement therapy.
McDowell said he will help individuals choose the method of cessation therapy that will give them the best chance of success, but added individuals enrolled in the study who receive three counseling sessions with their pharmacist, are eligible to try different methods over the five weeks.Although the program was only officially launched a few days ago, McDowell said he’s already met with two local STOP study participants, and had an appointment to see one more before the week’s end.
He encouraged anyone who registers with the program to call the pharmacy and make an appointment to see him about the free NRT, as he’s not always on duty.
Although the STOP study has obvious benefits for smokers who want to quit, McDowell said he’d also like to see incentives for pharmacists who voluntarily administer such programs. This phase of the STOP Study will benefit as many as 5,000 Ontarians, but McDowell said the benefits of NRT are open to anyone who wants to quit."Anyone (pharmacist) can sell nicotine replacement therapy," he said. "But to be part of the study, you have to go through an approved pharmacist."
"Anyone (pharmacist) can sell nicotine replacement therapy. But to be part of the study, you have to go through an approved pharmacist."- Ian McDowell

By Nancy Boutin

Wednesday, April 18, 2007

Quit smoking tips that i could paste on every wall in my house

Chew gum

I save 5 bux

put a pen in ur mouth

go read a book

Look at all of this money I am saving

I smell like a dirty ashtray

eat twislers

My house smells bad

I will get ugly wrinkles if i don't quit

I am killing myself

I am too busy to smoke

I often forget to smoke

Cigarettes stink

I am a nonsmoker

I want to live a long healthy life

Tuesday, April 17, 2007

A diet to quit smoking?

What do a slice of cheese, a glass of water, and a plate of broccoli have in common?

According to new research, consuming any of these foods seems to diminish the taste of cigarettes.

The research also found that cigarette taste is enhanced after eating meat or drinking alcohol or beverages that contain caffeine.

Taken together, the discoveries raise the possibility of fashioning a so-called "smoker's diet" - one that could help make quitting easier.

Not just about nicotine
"Smoking is not just about nicotine addiction, it's also about taste and sensory qualities of smoking," said study author F. Joseph McClernon, an assistant professor in the department of psychiatry and behavioural sciences at Duke University Medical Centre in Durham, North Carolina. "So, anything we find that can disturb or disrupt the smoking experience might make it easier for a smoker to quit."

In the April issue of Nicotine & Tobacco Research, McClernon and his colleagues reported on their analysis of questionnaires administered to 209 adult male and female smokers who had already participated in one of six previous smoking studies between 2002 and 2004.

All the participants smoked a minimum of 10 to 15 cigarettes a day and were in otherwise good health. About 70 percent were white, while about a quarter were black.

The authors asked the smokers to indicate which foods they felt either enhanced or worsened the taste of cigarettes. The number of cigarettes smoked per day was noted, as was the participants' choice of cigarette brand, type, size and strength.

On average, the participants smoked about 22 cigarettes a day and had been lighting up for a little more than 21 years. Almost 47 percent said they smoked menthol cigarettes. Just over 40 percent said they smoked "light" cigarettes, while just under 40 percent said they smoked full-flavour brands.

Almost 45 percent of the smokers mentioned some kind of food that worsened cigarette taste, while almost 70 percent identified foods that improved taste.

Fruit and veg sited
Fruits and vegetables, dairy products, and non-caffeinated drinks (such as water and juice) were among the foods most commonly cited as worsening the taste of a cigarette.

Participants also pointed to specific situations they said had a taste-diminishing impact, including taking medicines, hot weather, or smoking too much or too fast. Stale cigarettes and a smoky environment also dampened cigarette taste.

On the other hand, caffeinated drinks, alcohol and meat were most often highlighted as improving taste.

McClernon and his team found that younger smokers were more sensitive to foods that worsened taste, whereas those who smoked fewer cigarettes were more susceptible to taste-enhancing foods. Those who smoked non-menthol brands were more sensitive to either kind of influence.

Dietary changes may help
The researchers suggested that clinicians might want to consider advising dietary changes for patients trying to kick the habit.

"There's really no harm in smokers trying some of these things now," McClernon said. "Try drinking skim milk or other dairy products, drinking more water, eating fruits and vegetables before stopping smoking - and see if that makes smoking less pleasurable."

McClernon acknowledged, however, that further investigation is needed to figure out how exactly foods affect cigarette taste and whether altering a diet might improve quitting success. "But we're going to follow up on that," he noted, "because any kind of clue that has the potential to lead to new treatments is important in dealing with the leading preventable cause of death and disability in the US"

Stanton A. Glantz, director of the Centre for Tobacco Control Research and Education at the University of California, San Francisco, described the findings as both interesting and plausible.

Practical implications
"It's not going to make the world start spinning in the opposite direction, but it could have some very practical implications," he said. "When you talk about the perceived taste of smoking, there's a lot of psychopharmacology going on there, so it would depend on how big the effect really turns out to be. But it makes sense. And creating a programme where you modify your diet in certain ways to make it easier to quit smoking is not unreasonable at all."

Matthew L. Myers, president of the Campaign for Tobacco-Free Kids, agreed.

"This is new," he noted. "No one has written anything about this seriously up until now, at least that I've seen, and it is certainly worth further study. So, ultimately, the significance of this will be to prompt more research into the role of diet into both starting smoking and quitting. It doesn't provide all the answers, but it opens a new avenue to explore." – (HealthDayNews)

I try to quit so many times...

I try to quit so many times... and I finally did after I start exercise and eat healthy...

I used to be a swimmer and triathlete when I was younger and pick up the habit of smoking when I go to college... and stop sports... so many times I promise my boy that I quit and end up smoking behind his back at work... I am not proud of it at all... and feel guilty everyday. At last, I decide to join a triathlon competition that encourage me to start doing sport...

Haha... I even smoke two days before the race... is crazy but I finished the race... and start doing sports again... that was about 3 months ago... one day I was out in the field for work and I bump a cigarette from a co-worker and it end up to feel nothing at all... I don't even get that feeling of dizziness... so that really show me that I don't need it and I am going towards a healthier life...

Good Luck... if you use to do sports... it will help to get back in it not just because is healthier but it will also help you stop smoking...

by Jo Jo

Monday, April 16, 2007

Quit smoking tips on mirror

1. Find something else to do with your hands: musical instrument, crocheting, knitting.

2. Find something else to put in your mouth.

3. When you logon, check out sites that show that plump, pink, healthy lung compared to the black and shriveled up smoke-filled lung. Guess which one yours will look like when you die.

4. The patch.

5. Nicorette CQ.

6. Understand that cold turkey doesn't work for everyone. If you sneak a smoke, don't give up. Just jump back on the bandwagon. Maybe you can punish yourself with a 10-minute mile -- because you're a smoker you may hack and cough a lot during that time.

7. Get a sponsor like alcoholics do. When you want to smoke, call your sponsor and maybe you two can do something together to get pass that urge.

Ok, I can't think of 10, but hopefully those ideas will help. What helped my mother quit smoking was the massive heart attack.
You can do this! It'll be hard, but you know you can do this. Paste a good affirmation to you bathroom mirror. That positive reinforcement may help. And you don't have to quit smoking one big time. Try quitting everyday. You know, one-day-at-a-time.

Put this on your mirror:
"Today, I quit smoking. I'm proud of myself and my family is proud of me. And when someone asks if I want a cigarette, I will say "No thanks. I don't smoke". ---------- if they ask "since when?" you tell them big and proud "since now".

By Christy

Friday, April 13, 2007

My story will help you stop smoking

I hope my story will help you. I was smoker for 18 years, started in high school and quit at 36, so is my brother, started 18 and stopped at 42.
He just got quit in one day, making this decision with healthy life and overprized cigarettes. It was hard. He ate a lot and got few more pounds.
In case if you decide this way you can use some candies like lollipops instead of cigarettes.
My story was a little different. I am always wore about my weight and afraid of extra pounds. I stopped during 2 menthes, every day reducing amount of cigarettes. I promised myself to not buy more cigarettes (usually i bout about 5-8 cartons) and during last 2-3 weeks, i smoked 1 or 2 cigarettes per week. So, i prepared my body for no cigarettes life. In my opinion that is always hard to quit when other people smoking around but it is possible.
I hope you can do it. It is taking some times because of some changes in you body but don’t be scare, it is just few menthes. Adrenalin secretion can give you some emotional problems like mood changes. I had this few times but it is not bad. The best thing on this, you are starting new life - healthy life. Instead of cigarettes smell, people around will fill good parfum smell from you. I found this better.
I hope, if you start thinking about this, you will do it and i really wish you good lack.

By S-a

Thursday, April 12, 2007

Sugar free lemon drops

My aunt liked lemon drops - so we bought her lots and lots of sugar free lemon drops. She said every time she felt like a smoke - she chose one of those instead. She had been a heavy smoker for years. And it helped her quit. I would suggest getting a sugar free candy to your liking and give it a whirl.

10 Reasons why I want to give up smoking

1. So I can stop panicking that every tiny twinge is the onset of a deadly illness I've brought on myself.

2. So I will be able to breathe more deeply.

3. I will smell nicer.

4. I will no longer smoke myself silly or sick on a big night out. I think I like to smoke when I'm drinking, but the reality is I chain smoke till I'm dizzy and then get a worse hangover.

5. It will stop the damage to my voice that smokers get.

6. I will have better skin And be fitter.

7. I will save money.

8. I'll have a better chance of having healthy kids.

9. I'll have more time to think about other things, not always be planning when I can smoke.

10. I will improve my relationships with my non-smoking family, who I always walk out on after a couple of hours because I'm so desperate for a cigarette.

By silver_a

Wednesday, April 11, 2007

Stop smoking aids: do they work?

There are many rogue stop smoking products on the market making wild claims and charging huge amounts of money for high success rates - beware.

If you decide to use a smoking cessation product then it's important to know that there are two main types of products - those that contain nicotine and those that do not. Some manufacturers claim very high success rates for their products, promising 80-90% effortless success. Yet there is no magic solution. To be certain that a product or method works it has to be put through proper clinical trials. Not all the products available have been tested in this way.

A smoking cessation aid cannot:
Do the quitting for you
Make you WANT to stop
Make it painless and easy

A smoking cessation aid can:
Ease nicotine withdrawal
Boost your confidence and morale
Lessen the urge to smoke.

Friday, April 6, 2007

If I quit smoking, won't I gain weight?

Many people are afraid to quit smoking because they think they will gain weight. In reality, many do gain a little but not enough to change how they look. People don't gain weight because they stop smoking. They gain weight because they start eating more. Often, people confuse the feeling of craving nicotine with hunger and eat to try to make this uncomfortable feeling go away. Smokers are also used to having something in their hands and in their mouth, so they may pick up food to replace holding a cigarette. To keep from gaining weight, try these things:
  • Drink sips of water instead of eating when you feel uncomfortable.
  • Eat carrot or celery sticks or other healthy, low calorie foods.
  • Exercise. This will also help take your mind off smoking and make you healthier.
  • Keep busy. You will be less likely to eat when you're not really hungry if you are doing other things.

Why is cigarette smoking bad for me?

Everyone knows that smoking can cause cancer when you get older, but did you know that it also has bad effects on your body right now? A cigarette contains about 4000 chemicals, many of which are poisonous. Some of the worst ones are:

Nicotine: a deadly poison
Arsenic: used in rat poison
Methane: a component of rocket fuel
Ammonia: found in floor cleaner
Cadmium: used in batteries
Carbon Monoxide: part of car exhaust
Formaldehyde: used to preserve body tissue
Butane: lighter fluid
Hydrogen Cyanide: the poison used in gas chambers

Every time you inhale smoke from a cigarette, small amounts of these chemicals get into your blood through your lungs. They travel to all the parts of your body and cause harm.

Effects of Smoking on Unborn Babies.

• Research has shown that women’s smoking during pregnancy increases the risk of pregnancy complications, premature delivery, low-birth-weight infants, stillbirth, and sudden infant death syndrome (SIDS).

• The nicotine in cigarettes may cause constrictions in the blood vessels of the umbilical cord and uterus, thereby decreasing the amount of oxygen available to the fetus. Nicotine also may reduce the amount of blood in the fetal cardiovascular system.

• Nicotine is found in breast milk.

• Babies of mothers who smoked during pregnancy have lower birth weights. Low birth weight is a leading cause of infant deaths, resulting in more than 300,000 deaths annually among newborns in the United States.

• In general, pregnant smokers eat more than pregnant nonsmokers, yet their babies weigh less than babies of nonsmokers. This weight deficit is smaller if smokers quit early in their pregnancy.

• Smoking by the mother causes SIDS. Compared with unexposed infants, babies exposed to secondhand smoke after birth are at twice the risk for SIDS, and infants whose mothers smoked before and after birth are at three to four times greater risk.

• Mothers’ smoking during pregnancy reduces their babies’ lung function.

• In 2001, 17.5% of teenaged mothers smoked during pregnancy. Only 18% to 25% of all women quit smoking once they become pregnant.

• Children and adolescents who smoke are less physically fit and have more respiratory illnesses than their nonsmoking peers. In general, smokers’ lung function declines faster that that of nonsmokers.

• Smoking by children and adolescents hastens the onset of lung function decline during late adolescence and early adulthood.

• Smoking by children and adolescents is related to impaired lung growth, chronic coughing, and wheezing.

Source: United States Surgeon General's Office

Quitting smoking is a great opportunity to learn about ourselves

Quitting smoking is a great opportunity to learn about ourselves, as you have already observed.Congratulations on completing the first week - you are over the worst, but still need to maintain your resolve. It's just so easy to start thinking that just one won't hurt, but it does. Just one achieves nothing except feeling the need for another. Whatever you do, don't have just one.
Here's a few home-brewed tips that might be useful.It's not just nicotine addiction - there are 50+ chemicals in cigarettes. Also the main problem is habit.
We have been used to having body sensations which we translate as 'my body needs something', which we have attempted to satisfy by having a cigarette.When we try to stop smoking, we still get these 'my body needs something' sensations, and we still feel that we want a cigarette. We have to train our body to be more selective. When we feel we need something, we have to work out what it is that we actually need.A glass of water is an excellent substitute if nothing else comes to mind, as it helps with the clearance of the toxic substances in our body. Another good substitute is a bag of salted peanuts, used in combination with the water.
Another thing to do is to find an activity which occupies the mind or body. Go swimming - nobody wants to smoke while they are swimming. Slowly, as our body adjusts and translates the 'want something' feelings into something other than cigarettes, then the feelings begin to go away. We know its not a cigarette that the body really needs, because as soon as we've had one we still have the feeling, and want another!We will have a few bouts of feeling or even being short tempered. We must try to bite our lip, and control; ourselves. Recognise the short temper as being the removal of toxins which are trying to find a way out. They went in through the mouth, and they try to get out that way to. We must learn to keep our mouth closed, and force the toxins out the other way.

By David W

Little by little. Quit smoking.

Don't try to just quit, try to cut back little by little. If you smoke a pack a day, then work on only 1/2 a pack a day, then only 1/3...and so on and so forth... Another tip i've heard also is that you can try keeping the cigarettes in a different place from your lighter or matches. that way it's extra work to have one, say if you're sitting down watching TV you don't want to get up or something. And try walking or jogging every day...start little...and work your way up. maybe at 10 min for a few days, then 15 min. maybe switch a minute of work out for one cigarette??? i dunno. be creative!! good luck!

By beckerton12

Quit smoking tips for pregnant.

Tip 1. make a list .List all the reasons why you want to quit and then keep the list close by for when you are thinking about lighting up.Your main reason will be the healthy of the baby.

Tip2.understand why you smoke .Monitor your smoking for a few days using a simple chart .It's quick and easy way to recognize your smoking triggers.

Tip3.Find healthier substitutes for smoking.Once you figure out why u smoke , you'll be able to recognize trigger situations and opt for something other then a cigarette. Here is what I mean : e.g. Why am I smoking? -cause it is really enjoyable with my morning coffe..apropriate substitute -change my routine by drinking tea insted .

Tip4.change your environmental and routine .making a few little changes around your house and in your day can make it easier to quit. Here are some things u can do : eat breakfast in a different place/get rid of all the cigarettes and ash trays in your home , car or workplace /don't let people smoke in ur home.

Tip5.Learn from the past.If you've tried to quit before and couldn't use that experience to make ur next attempt a succes .

Tip6.Quit date .Now it's time to pick ur quit date ANy less-stressful day in the next 3 weeks will do .Be sure to mark it on ur calendar.You are much more likely to start on your quit day if it's written down.

Tip7. Motivate yourself with positive thoughts.!! (teh healthy of your baby)

Don't forget !! Quitting is a process and there are many ways to get about it .You can also visit for more info!
Hope this helps!And wish you a healthy non-smoking pregnancy!

Realy great tips for quitting smoking

You may feel like you're on a rollercoaster during the first couple of weeks after you quit smoking. You'll have good days and you'll have bad days. Whether you use a quit aid of some sort or go cold turkey, you’re going to feel a certain amount of withdrawal from nicotine. Some people have more trouble with the first week, and others with the second, but the good news is that for most quitters, the worst of physical withdrawal from nicotine is over within the first two weeks of smoking cessation.

Physically, your body will be reacting to the absence of not only nicotine, but all of the other chemicals in cigarette smoke that you've been inhaling 20 or more times a day for years. When the supply gets cut off, you can expect to feel the effects of that. Flu-like symptoms are common.

The amount of discomfort you'll experience depends in part on how well you take care of yourself during this phase. Follow the tips below to help you minimize the discomforts you'll feel as a result of physcial and mental withdrawal from nicotine.

Quit Smoking Tips for the First Two Weeks

Find some support.
Having others who are interested in your success is very important. The Smoking Cessation Forum here at is a thriving, active group of people who can give you the help and encouragement you need. Sign in as a guest to browse and read posts from other quitters, or register(free) to post messages of your own. Add some support to your quit smoking program.

Eat a well-balanced diet.
Treats are fine, but be careful not to go overboard with the wrong kinds of food right now. Your body is working hard to expel toxins during the withdrawal process, and that takes energy. Choose foods that will provide you with the high quality fuel you need. Avoid the empty calories of junk food.

Take a multi-vitamin.
Smoking depletes our bodies of nutrients. Give yourself a boost with the help of a multi-vitamin. This, combined with good diet will help you minimize the fatigue that can often occur during nicotine withdrawal.

Stock the fridge with healthy snacks.
Have small bags of bite size fresh veggies within easy reach. Celery and carrots sticks with low fat ranch dressing for dipping makes a good snack. Fresh fruit, such as pineapple chunks, berries, melon or other fruits in season will satisfy your sweet tooth if they're clean and ready to eat when you're looking for a snack. Good freezer treats include low fat fudgesicles and frozen grapes.

Get out for a walk.
A short walk every day – as little as 15 minutes even, can work wonders for you as you withdraw from nicotine. Walking reduces edginess and improves circulation. It also releases endorphins, the "feel good" hormone. So, when the urge to smoke strikes, head out for a walk around the block. You’ll come back refreshed and relaxed.

Get more sleep.
Early cessation is tiring. Your body is stressed and so is your mind. Allow more time to sleep if you need it. Don’t worry, the weariness won't last. Your energy will return soon.

Drink water!
Water helps you flush residual toxins from smoking out of your body more quickly. It also works well as a craving buster. Drink water before you snack and you'll eat less. Water is an important part of your diet! Keep yourself well-hydrated, and you'll feel better in general. That will in turn help you manage withdrawal symptoms more easily.

Keep some supplies in your car.
If you spend a lot of time driving, have some items handy to help you pass the time more comfortably. Drink some of that water we just talked about while you're driving. Keep a bottle or two in the car at all times. Also store a bag of hard candies and lollipops in your glovebox and have some straws or cinnamon sticks availabe to chew on.

Do some deep breathing.
Cravings usually hit fast and with force. They're strongest at the start, and fade in intensity within 3 - 5 minutes. Don't panic when you get a craving to smoke. Take a few moments to concentrate on your breathing. Close your eyes if possible and breathe in and out slowly. Let the craving wash over you like a wave while you focus on your breathing. The urge will pass and you’ll be left feeling stronger.

Turn your bathroom into a day spa.
Light some candles, and take a long hot bubble bath. Treat yourself to a manicure and pedicure and follow with a facial. Pamper yourself!

Have a cup of tea.
Allow yourself a few minutes to relax with a cup of tea and honey. Choose herbal teas rather than those with caffiene. It's an quick and easy way to rejuvenate yourself.

Reward yourself.
Come up with a list of small gifts that you can give yourself every day. Take a hot bath. Buy a new candle. Read a fun magazine. Enlist someone else in the family to cook dinner. Small daily rewards will boost your spirits and fortify your resolve to keep the quit.

By Brite Tiger

Start by trying to smoke less and less each day

Start by trying to smoke less and less each day. Every time you crave a smoke try to hold it off a little longer, do something to keep u busy untill the craving passes, when u can no longer hold it off have a smoke but only have a few drags. This way u satisfy ur craving but still smoke less. While you are cutting down pick a date to stop smoking, it can be a personally significant date or just one picked outta the blue. Write that date on the calander and continue with cutting down.

Try to come up with a list of things u can do to help cope with the cravings, and practice by putting them into action while ur cutting down. These could be things like ---- Going for a walk, exercising, everyone is different so u have to make ur own list.Also try to notice and make a list of the things that cause u to crave smokes like----- having drinks with friends, after dinner, surfing the net, then try to think of ways to cope with those situations after u quit. For example if you know you always crave a smoke after a meal then resolve to go for a walk after eating.

When you quit day comes...... QUIT!! thats it done, wake up and say to yourself "Today Im a non-smoker" Put ur best foot forward and all ur new coping skills to work. You can do it!

And if you want you can talk to your Doctor about taking Zyban or using the patch. I smoked for 15 years and quit 4 and a half years ago, I took Zyban and did what I described above. I only once tried smoling since my Quit date and that was the night my mom died.... and it made me sick as hell ... which is a good thing. : )
Good luck

By jane r

Ten steps to stopping smoking

The first few weeks may be tough, but you can do it. Follow these ten steps to stopping smoking - for good.

1. Make a date and stick to it. Draw up a plan of action, considering what methods are available to you.

2. Keep busy to help take your mind off cigarettes. Throw away all your ashtrays, lighters and tobacco.

3. Drink plenty of fluids - keep a glass of water or juice by you and sip it steadily. Try different flavours.

4. Get more active. Walk instead of using the bus or car, try the stairs instead of the lift. Exercise helps you relax and can boost your morale.

5. Think positively. Withdrawal can be unpleasant, but it is a sign your body is recovering from the effects of tobacco. Irritability, urges to smoke and poor concentration are common - don't worry, they usually disappear after a few of weeks.

6. Change your routine. Try to avoid the shop where you usually buy cigarettes. Perhaps you should avoid the pub or the break room at work if there are lots of smokers around you. Try doing something totally different. Surprise yourself!

7. No excuses. Don't use a crisis or even good news to be an excuse for 'just one cigarette' - there is no such thing and you will soon want the next and the next....

8. Treat yourself. This is important. If you can, use the money you are saving by not smoking to buy yourself something special, big or small, that you usually would not have.

9. Be careful what you eat. Try not to snack on fatty foods. If you do need to snack, try fruit, raw vegetables or sugar-free gum or sweets.

10. Take one day at a time. Each day without a cigarette is good news for your health, your family and your pocket.

Taken from

It takes 7 days for the nicotine to get out of your system

It takes 7 days for the nicotine to get out of your system, from then on it is behavioural.

You can try slowly weaning yourself off of the nicotine.
-- start smoking one brand lighter for x amount of days [without increasing amount of cigarettes you smoke], then another brand lighter for x amount of days and so on until you are at the lightest.
-- Then slowly decrease the amount of cigarettes you smoke in a day.

Plan this out well on a chart or calendar and track your progress. You can do this over days, weeks, or even months. Figure out when your last cigarette will be and stick to it and have integrity.
After your last cigarette you have to modify your behaviour. Find solutions for your problems before they happen.

For example:
Where do you smoke? Where else can you be rather than where you smoke?

I always have a cigarette when I get in the car. Replace this behaviour to.....
I always listen to my favourite song when I get in the car.


I always eat an apple when I get in the car.


I always drink a bottle of water when I get in the car.

Replace thinking:
I have been a smoker for the last 14 years
To: I am proud of myself for making important changes in my life to improve the quality of it and those around me.

Good job for trying and remember the more times you try and quit the more the chances of it actually happening.
Mantra: This too shall pass.
Here are some links that I have heard of but haven't tried. Good luck, and all the best.,3182,3172_368202__langId-en,00.html

By x-smoker

I have just stopped for the third time in two years

I have just stopped for the third time in two years, here are my tips. I am a fifteen year smoker.
Nicotine replacement, try different types and see which ones work best. I stopped for 6 months using an inhaler. I am now using patches and the odd bit of gum
Change your routine. If you have a smoke after work then leave at a different time and go somewhere else straight away. If you buy a packet on the way to work then don't go near that shop!
If you smoke when out with friends then stay away for a few weeks.
Keep busy, play games, surf websites, clean house, paint walls, anything to take your mind oof it.
The cravings come in waves so try desperately to ride the peak as it will get less after a few minutes.
This is my fourth real attempt and it is the hardest yet. The one thing that is keeping me going is the knowledge that it will be even harder next time and all this pain will have been for nothing.
Think about sitting around with your loved ones in ten years talking about what cancer treatment you are getting and how scared you are of dying.
Think of how your parents/friends/partner/childr... will feel. This stuff kills fact.
Good luck and don't give up giving up!

by Bob

Thursday, April 5, 2007

Can you separate quit-smoking myths from facts?


Long thought to be cool and relaxing, smoking is now acknowledged -- even by the tobacco companies -- to be harmful and addictive; half a million people a year die of smoking-related diseases. Yet people continue to smoke; teenagers continue to start. There are many aids to help those who are ready to quit, but are you aware of all the mental and emotional aspects of quitting? True or false?

1. The only "right" way to quit smoking is cold turkey; every other way is just making excuses and prolonging the process.

2. Anti-depressant pills, patches, gum and other "crutches" may be easier psychologically, but they actually prolong the process and make it more difficult.

3. Smoking at least keeps you more slender, because when you quit you are bound to gain weight because of the oral fetish you have developed.

4. If you have a lot of bad habits, it will be easier psychologically to tackle them all together than it would be one at a time.

5. I really shouldn't try to quit smoking now because my work will suffer too much. I'm only able to work with an ashtray at my elbow.

6. As much as I would like to quit, I know it will be impossible because my spouse smokes just as much as I do, and he/she has no intention of quitting.


1. False. Quitting smoking isn't a one-size-fits-all proposition; if it were, there would be even more failures than there already are by people trying to tackle the problem in a way they can't really cope with. Everyone has to decide what is best for him- or herself, be it hypnotherapy, using a patch, chewing gum or puffing on a fake cigarette. Only about 20 percent of those who try to quit by any method in any one year succeed, so the method isn't the crucial element.

2. True. The low success rate of the crutch attests to the fact that the psychological aspect of quitting is so important. If a person is convinced that these helpers are going to assist him in cutting down gradually and making it easier at the end to quit, then he might actually benefit from them. But the truth is, many people hang onto the crutch because they are convinced they can't quit at all. Also, many of the products contain nicotine and have their own troubling side effects.

3. False. It is a common excuse to say that people substitute food for cigarettes because they have a psychological need to fill up the oral cavity with something. Yet studies have shown that weight gain after smoking averages only five or 10 pounds, hardly enough to worry about compared with the perils of not quitting. Chewing gum (not tobacco!), toothpicks or straws have been used effectively by some. The oral fixation may actually have more to do with keeping the hands and fingers busy, which can be accomplished by holding a pen, squeezing a stress ball or handling worry beads. An exercise program is helpful for ex-smokers who don't want to gain weight.

4. True. Smokers, just like the rest of us, often have other bad habits as well -- nail biting, hair twirling or overindulging in junk food. Believe it or not, it is easier to give up all your bad habits at once, because an entire lifestyle change likely will have fewer triggers remaining to guide the quitter back down the easy path of resuming smoking.

5. False. A common myth is that one's work life will suffer without the crutch of a cigarette, especially if it involves creative work or problem-solving skills. The way to dispel this myth is to modify the setting in which you work so there won't be the same familiar trappings at hand. Get a new coffee cup, or switch to water. Rearrange your office. Do a little work without a cigarette, and show yourself that you can still do it. Then have a stick of gum and keep on going.

6. False. There is no question that being around cigarettes and people who smoke will make things harder for you. But they don't have to be a reason not to quit. The best thing to do is get rid of smoking roommates or remove yourself from bars or bowling alleys, where there is still a smoking culture. If your spouse is the issue, you need to have a heart-to-heart talk to make sure she or he won't try to undercut your efforts either on purpose or subconsciously.

If you answered four or more of the six questions correctly, you are not likely to be sucked into the common myths that keep smokers puffing away.

Helping you quit smoking


How your neighbourhood pharmacist can help you quit smoking.

TOBACCO is the major cause of premature and preventable deaths in the world. It is currently responsible for the deaths of about 10,000 Malaysians each year and five million people worldwide.
If current smoking patterns continue, it will cause some 10 million deaths annually by 2020! Half the people that smoke today (about 650 million people) will eventually be killed by tobacco.
Hence, the importance of quitting smoking has been emphasised again and again, through various means.
In Malaysia, the Certified Smoking Cessation Service Provider (CSCSP) was set up in December 2003 with the full support of the Ministry of Health, the Clearinghouse for Tobacco Control (C-Tob) and the Malaysian Pharmaceutical Society.
The main objective of the CSCSP Programme is to train health professionals, starting with pharmacists, to assist smokers to quit by using behavioural and pharmacological approaches.
The programme aims to ensure that health professionals are equipped with the appropriate tools and counselling skills to help smokers quit the habit.
After going through training, the pharmacists will be able to manage tobacco smoking and dependence, armed with a thorough knowledge of the stages and processes of behavioural change. They would be able to provide brief and intensive clinical interventions, including practical demonstrations of nicotine replacement therapy (NRT), wherever appropriate.
In addition, pharmacists will learn their role and responsibilities in recruiting smokers to become helpers by sharing with other smokers on how to quit smoking.
Imagine this: A person comes into a pharmacy intending to buy some cough syrup. He speaks to the resident pharmacist and voices his concern about the cough, which never seems to go away.
The pharmacist probes further and asks for a social history: “Do you smoke?”, to which the person says yes. From there, the pharmacist uses the 5’s strategy (ASK, ADVISE, ASSESS, ASSIST, ARRANGE) to identify the level and method of intervention as well as follow-up with the would-be quitter. With that first question alone, the pharmacist is able to start that person on his quit smoking journey?
That’s the beauty and simplicity of the CSCSP programme. Just meet up regularly with your friendly neighbourhood pharmacist who will walk with you on your journey to a tobacco-free life.

Smoke-free tips

For those who are considering quitting, here are some effective ways that will help to make quitting easier for you:

1. Be proud of yourself for quitting – Quitting smoking is not an easy thing to do but is essential for living a long, healthy life. Acknowledge that what you are going through is challenging and be proud of yourself for recognising the dangers of smoking and doing something about it before it is too late.

2. Make an action plan – This plan can help you recognise what you need to do and how you will do it. Things to include on it are a list of the important benefits of quitting, a list of situations in which you smoke and the reasons why you smoke. This will help you identify what “triggers” you to light up. Finally, a list of fun and healthy activities to replace smoking should be included.

3. Set a quit date – Set a date that is good for you (for example, birthday, anniversary, etc). Try not to choose a date that may already be stressful due to social commitments or work deadlines. A quit date may signal the end of your smoking days, but it is also the beginning of enjoying all the benefits of your new, healthier life.

4. Stay clear of smoking “triggers” – Starting on the day you quit, try to remove or avoid your smoking triggers. For example, if you associate coffee with smoking, try drinking tea or water instead. If you usually smoke at parties, find other ways to socialise with friends.

5. Drink lots of water and eat healthy meals – Increasing your daily water intake (six to eight oz. glasses are ideal) will help you help flush tobacco-related toxins from your body. Eat plenty of fruits and vegetables and limit your fat intake. This would help in preventing the weight gain after quitting, as is often experienced by smokers.

6. Get support – It’s always a good idea to get the support of a close friend or family member, or someone else you respect who wants to see you succeed at quitting. When you need a helping hand, they can help you stick to your plan.

7. Use nicotine replacement therapy (NRT) – Nicotine replacement therapy (NRT) is one of the ways in which smokers are able to quit the tobacco addiction successfully. NRT replaces a small amount of nicotine that the body misses when a smoker quits, thus reduces withdrawal symptoms, for example, craving, irritability, etc. Only nicotine is substituted, without the other harmful constituents of tobacco smoke.

NRT comes in the form of patch, gum and inhaler. Ask your pharmacist to help you select and use the right NRT product for you.
For more information on the CSCSP Programme, NRT or how to quit smoking, please visit your local pharmacist for assistance.
Background Information on NRT
Nicotine replacement therapy or NRT consisting of nicotine gum, nicotine patch and nicotine inhaler are the main medications to aid smoking cessation in Malaysia.
Studies have demonstrated that NRT alone approximately doubles one’s chances of quitting smoking. Success is even greater when therapy includes counselling, as provided by the Certified Smoking Cessation Service Provider (CSCSP).
In addition, the Government provides more than 200 quit clinics located throughout the country for smokers who would want to quit smoking.
Smoking is an addiction that is difficult to stop. But with the CSCSP programme, cognitive behavioural therapy (CBT) from a trained health professional and support from family and friends, SMOKING CAN BE STOPPED. Check with your local community pharmacist today for more information on NRT and CBT.


1. Source of information extracted from the website of World Health Organisation, at, accessed on 15 December 2006
2. Source of information extracted from the website of American Lung Association at, accessed on 15 December 2006
3. Help smokers quit smoking CSCSP manual by Dr. M. Haniki Nik Mohamed
4. Source of information extracted from the website of American Academy of Family Physicians, at, accessed on 15 December 2006
Assoc Prof Dr M. Haniki Nik Mohamed is chief coordinator of the Certified Smoking Cessation Service Provider Programme and representative of the Malaysian Pharmaceutical Society.

2,242 people quit smoking

MORE than 2,000 people stubbed out cigarettes with the help of the NHS this year - but so far, that is not enough to satisfy the Government.
Health bosses have released their latest figures on how many people have this year given up smoking in classes run by North Yorkshire and York Primary Care Trust (PCT)'s Stop Smoking Service.
A report to board chiefs shows that since last April 2,242 people quit the habit by the end of January this year.advertisement
But that was hundreds fewer than tough targets set by the Government which are aimed at encouraging thousands across the country to give up.
By the end of January, NHS advisors in North Yorkshire were expected to get 2,966 people to quit smoking.
And by the end of the financial year - which ended on Saturday - 4,635 were expected to give up the habit. Figures are not yet available which would show how North Yorkshire has performed against this objective.
But the report, by PCT performance and delivery boss Bill Redlin, did have some positive news.
That was that the NHS had seen more people give up smoking since the New Year - often a time of new resolutions.
He said: "The PCT recognises this target as particularly challenging and although referrals to the specialist smoking cessation service have increased through the New Year, it is unlikely that this will be sufficient to recover the year to date shortfall.
"Work continues through local media campaigns and with primary care to maximise the year-end position.
"At the current level of performance, the PCT views this target as extremely high risk."
The PCT's Stop Smoking Service runs classes to help smokers give up. Statistics for how many people have quit are based on those who have not had a cigarette for a period of four weeks after going through the course.
On July 1, the workplace will become a smoke-free zone in England as a ban comes into force for the whole country.
The Press has teamed up with the PCT in its Yes! To Clean Air Campaign which aims to stamp out smoking in the workplace locally.
We have already reported how workers from York's Nestle factory were being asked to stub out their fags as the site prepared to go smoke-free.
North Yorkshire's Stop Smoking Service can be phoned on 0845 877 0025.

By Lucy Stephens