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Smoking is one of the key culprits of heart disease.
Evelyn Boon, senior psychologist at the Singapore General Hospital,
shows how you can save your heart by quitting the cigarette for
good.
Smoking has been the bane of the medical profession because of its
ill effects for persons suffering from various illnesses. If you are
a smoker, then you would have probably been advised by your
healthcare team to kick the habit. If you have diabetes and a heart
condition, it becomes even more pressing to quit smoking.
Quitting is easier said than done. Nicotine is addictive, in fact
more addictive than drugs. For someone who lights up 20 to 30 sticks
a day, the addiction is not simply physical. It is behavioural
and/or psychological too. This is called physiological addiction.
For some, smoking is an emotional crutch - when they are stressed,
upset or angry over problems. Others smoke simply as a habit or
routine either after meals or going to the toilet in the mornings.
Despite all the reasons behind the addiction, it is possible to quit
and never too late to start. Upon quitting, even within 24 hours,
your body will begin to feel the benefits. You will breathe better.
Your sense of smell and taste will also improve. Contrary to old
wives' tales, you will not be worse off! You will experience, at
least during the first two weeks, some withdrawal symptoms which may
resemble flu-like symptoms and coughing. This is natural. Your body
is adapting to a non-smoking condition. Just do not give up.
There are now many options for you to quit smoking. You may call the
Health Promotion Board's Quit Smoking Helpline (1800-223-1313).
Request a Quit Kit booklet if you want to do it yourself, and
another copy for your family members so that they can help you
better. There are options such as seeking professional counselling
(Smoking Cessation Clinics) and using pharmacological aids (Nicotine
Replacement Therapy — patches, gum, lozenges).
Here are some tips to help you quit smoking:
1. Set a quit date (make it an important or easy
to remember date, e.g. 1st March).
2. You could choose to do the decreasing method
or cold turkey (stop at once) method.
3. Do NOT buy more than one packet of cigarettes
to "stand by" at home or at work.
4. On your quit date, clear your home of ash
trays and other smoking paraphernalia.
5. Try the Nicotine patches if you are a heavy
smoker (20 sticks a day).
6. Start a piggy bank, "fine" yourself $10 (the
estimated price of a pack of cigarette) and put the money in each
day or each time you smoke. If you had not smoked for a whole month,
you could use the money to reward yourself! If you had, then donate
the money!
As smoking is very addictive, expect some of the following:
1. Physical withdrawal symptoms — coughing, flu-like symptoms,
constipation, headaches
2. Psychological withdrawal symptoms — mood
swings, increased irritability, low mood
3. Potential weight gain — be wary of your food
craving. Take healthier snacks or fruits or drink lots of water
instead. Start exercising to help you cope.
Family members should be made aware of the withdrawal symptoms,
especially the crankiness! Be understanding. Show support by
stocking up on fruits and healthy snacks. If another family member
is a smoker, get into the act together with your loved one or
refrain from puffing in his or her presence.
Difficult as it may be, just remember this principle: the only thing
you are giving up is the cigarette, so stay focused and do
not give up on yourself!
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