HOW TO QUIT SMOKING COLD TURKEY

Q. This fall I am planning to quit smoking cold turkey, after more than 10 years as a smoker. I was wondering if you had any suggestions in regards to things I can do to decrease cravings and reduce other side effects. I have tried in the past and always gain weight. Any ideas on how to avoid this?

A. First off, GOOD FOR YOU! Whatever your motivation, it is never too late to quit. Your body and health (as well as the health of your family) will, without a doubt, be positively impacted. Tobacco is the single greatest cause of preventable death globally. There are over 19 known carcinogens in cigarette smoke and smoking is a major risk factor in the development of a number of pathologies affecting both the heart and the lungs, including hypertension, heart attack, stroke, COPD (emphysema and chronic bronchitis) and a variety of cancers. The good news is that most of the damage caused by smoking is reversible and there are a number of ways that you can support yourself and your body through the quitting process.

Cigarettes = 0, Weight gain = 10 (lbs., that is!)
Weight gain or increased appetite is a very common side effect of smoking cessation. It's easy to confuse cravings for a cigarette with cravings for food. Smoking is also a form of oral stimulation, as is food and eating. Be prepared! Have water on hand at all times. If you feel a craving coming on drink a glass of water and wait 15 minutes. If you are still hungry, try crunching on raw vegetables, chewing on gum or even a toothpick until the feeling subsides. In the first few weeks after quitting, try to graze or snack on healthier options throughout the entire day, as opposed to eating 3 large meals, or snacking on top of eating 3 large meals. This can help to limit cigarette cravings, while still keeping the caloric intake under control. Green tea is both anti-oxidant rich and has been shown to be effective in supporting healthy weight loss. Many individuals, after quitting, will find they are increasing their coffee intake to both fight fatigue (related to insomnia) and give them that 'buzz' they were once getting from cigarettes. Try green tea, instead. It will help to fight off oxidative stress, perk you up with out giving you the jitters, and help you to keep the weight low. 2-3 cups a day is a great start.

Exercise
While on the topic of weight, I would like to also point out the benefits that exercise can have on any smoking cessation program. Regular cardiovascular exercise has been shown to improve post postprandial oxidative stress in some smokers. It helps to speed up the elimination of toxins, keeps weight off, supports health sleep patterns, increases our release of 'feel good' chemicals in the body, decreasing anxiety, irritability and depression - often associated with nicotine withdrawal. Exercise is also a means of keeping yourself busy. Boredom is a feeling that many recent quitters experience. The busier you are, the less you will think about your loss, the better you will feel about yourself, and the more empowered you will be to continue on in your journey to quit for good.

What to expect when you quit
Often in the initial days after quitting individuals will suspect they are coming down with a cold or mild flu, often coughing with/without a sore throat. This is a normal and actually very healthy reaction. As the little hair or cilia in the airways start to work again, they will cause us to cough in order to clean out our airways. These symptoms are self limiting and do not need to be treated as you would a cold or flu. That being said, there are ways you can help to speed along this process. N-Acetyl Cysteine (NAC) is an amino acid with an affinity for the lungs and liver, due to its ability to enhance glutathione production. Glutathione is the most potent antioxidant in the body. NAC is also a mucolytic, meaning it breaks up mucous in the chest, making it easier to expel. It has also been shown to 'reset' dopamine receptors in the brain so the need for cigarettes to feed a craving/make us feel good is gone. Mullein is another expectorant herb helping to decrease lung congestion.

Some other expected and common symptoms of Nicotine Withdrawal include:
Headache
Nausea
Constipation
Tight chest
Dry mouth
Post Nasal Drip

Unbearable cravings? ...Give Lobelia a try
If you are finding after all of this that you are still unable to beat the cravings, don't give in just yet. Lobeline is an alkaloid constituent of Lobelia Inflata, an herb with a long history of use as a tobacco smoking cessation agent. It is thought that because lobelia is so close in structure to nicotine that your body will believe it is nicotine and cravings will subside. Lobelia is also a cleansing herb, helping with detoxification in the body. It is an expectorant, again, helping to expel mucous. It has also been shown to reduce fever and cold symptoms, such as cough, sore throat and laryngitis. Lobelia can be found in a variety of 'stop smoking' combinations, as well as on it's own as either in herbal or homeopathic form. Consult your healthcare practitioner before taking Lobelia, as it is important to keep the dosage low to avoid any unwanted side effects.

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