Most smokers who successfully quit the habit of smoking, suffer from its withdrawal symptoms. In some cases, it can be mild but at times, the problems can be severe and persistent and can cause various problems. Hence, it is always better to be aware of them in advance and be prepared to face it.

Let’s find out about some of the more common withdrawal symptoms associated with quitting smoking.

Withdrawal Symptoms #1:Headache – This is by far the most common symptoms that smokers have to adjust to after quitting the habit of smoking. During the period of smoking, there was less supply of oxygen to the body, as more and more carbon monoxide was being inhaled. After quitting smoking, the body reacts to the enhanced supply of oxygen, which in turn may result in headache and dizziness. You may take the help of medication, if the headache is persistent. Yoga and breathing techniques also help in alleviating the problem.

Withdrawal Symptoms #2:Coughing – Coughing is a natural symptom that occurs after quitting habit. Some experts even view it as a good thing. In fact, through coughing the lungs try to get rid of the toxins that get glued to hairs of lungs due to prolonged smoking. Generally, it takes about some months to get rid of the toxins completely. Hence, the coughing may persist till that time. But you would surely enjoy the free breathing after it.

Withdrawal Symptoms #3:Restlessness and mental irritation – Many people show signs of irritation and anxiety after quitting the habit of smoking. During the period of smoking, the body is adjusted to the constant supply of nicotine. Hence, when deprived of it, the body reacts in this way. This often proves to be a great impediment in quitting the habit successfully, as the person finds it difficult to come to terms with this change in behavior. But this is only temporary and could be controlled with counseling and will power. Indulging in sports and other creative activities also helps.

Withdrawal Symptoms #4:Sleep disorder – In cases of smokers, the body forms its own biological clock with respect to sleeping habits. So, people often find it difficult to get sleep after quitting the habit. The sleeping disorders may also result in headache.

Withdrawal Symptoms #5:Depression and lack of concentration – Nicotine is a powerful chemical that stimulates the brain. So, people who are in the habit of smoking are generally more attentive and focused during smoking. But after quitting the habit, the brain is deprived of the stimulator. Hence, people may find it hard to concentrate. In some cases, they may even suffer from depression. But all these problems go away after some time.

Withdrawal Symptoms #6: Constipation – Some people have the habit of associating smoking with bowl movements. Nicotine also has a role in stimulating the bowl movement to certain extent. Such people may develop constipation after quitting the habit of smoking.

Some people may experience more withdrawal symptoms than others, if they become unbearable, seek help from your physician immediately.

If you know of other withdrawal symptoms and would like to share with us, please feel free to do so.

“It is a fact that people, who successfully quit the habit of smoking often end up putting on around ten pounds of weight,’ says Trina Ita, Quitline, counseling supervisor for the American Cancer Society.

This phenomenon can be related to two things:

• Quitting smoking prompts you to overeat. Your craving for foods may increase as you would be able to taste and savor foods, especially the sweet ones. You would also want to chew something else, in place of smoking.
• “Nicotine is known to increase the metabolism in the body. Hence, you may put on weight due to a decrease in metabolism after the cessation of smoking,” reveals Lirio Covey, PhD, director of the smoking cessation program at Columbia University in New York.

Ways to quit smoking without weight gain:

Do your workouts
Exercise is one of the most effective ways to keep weight gain at bay, while stopping the habit of smoking.

“In fact, your exercise regimen, whether it is walking or jogging would be fruitful and enjoyable after quitting smoking,” observes Covey. So, go ahead through the rigors of your workouts.

Smokers, after quitting the habit, often find it difficult to come to terms with the nervous energy. Different studies point out that exercising during the phase of quitting the habit, goes a long way both in terms of quitting the habit and fighting weight gain. In fact, by that their chances of quitting smoking effectively go up by 200 percent.

Other factors associated with quitting smoking:

Apart from exercise and a well-balanced diet, you can also be free from gaining those extra pounds through the following ways –

• Chucking out a road map – “Planning in advance is the key to success. Many people, who intend to quit smoking even go for an exercise and diet program beforehand, so that by the time they quit smoking, they are at an advantageous position, as far as weight gain is concerned,” explains Covey.
• Chew only healthy things as a replacement to smoking. It may be Tic Tac, sugar-free candies, a carrot or even a nicotine gum. It would help you in quitting the habit, while keeping any additional calorie build-up.
• Try to take as much water as possible. It would not only keep your urge to smoke at bay, but would also give a fillip to the metabolism of the body.

This original article is presented to you by MyHealthToday.com © 2010

How Identifying Your Smoking Triggers Can Help You Stop Smoking

Lirio Covey, PhD, director of the Smoking Cessation Clinic at Columbia University, where a major component of counseling focuses on identifying smoking triggers.

Covey identifies these common smoking triggers:
• Stress and emotional upheaval — often negative, but sometimes positive emotions can trigger the desire to smoke.

• Exposure to the cigarette or something related to it, like being in the company of other smokers, is another common trigger.

• Conditional or environmental triggers, like the times you used to smoke and behaviors you have been conditioned to associate with smoking. These are strongest right after you stop smoking, and can weaken over time.

How Can You Find and Face Your Smoking Triggers?
Trina Ita, the counseling supervisor for the American Cancer Society’s Quitline, has some advice:

• If you find yourself wanting to smoke while riding in the car, make your car an unfriendly place to smoke. Clean it out, empty and scrub the ashtrays and the glove compartment, and get rid of your “what if” pack. Febreze the upholstery. And keep things like gum or sugar-free candy in the glove compartment to give you something to do with your mouth while you’re driving.

• If being around other smokers is a common trigger for you, talk to your friends who smoke. Ask them for help in not smoking around you as much as possible, to minimize the chance of relapse. If your friends are outside smoking, stay inside; congratulate yourself on not having to stand out in the cold, or not missing the big play at your favorite sports bar because you were outside having a cigarette.

• Do you find yourself wanting a cigarette right after eating? Get busy immediately after your meal. Get up and clear the table, do the dishes, and pack up the leftovers.• As many smokers who have quit successfully have discovered, often just getting through the first few minutes after a trigger spurs the craving to smoke is all you need. “Just delay that urge,” says Ita. “Even if you wait just 15 minutes, you’ll find that you’re not thinking about it anymore.”

This original article is presented to you by MyHealthToday.com © 2010

• Circulation increases and your lung function improves
• Because of the improved blood circulation, hands and feet become warmer
• Level of blood pressure and pulse rate become lower and gradually approach to normal condition
• Oxygen levels in the blood return to normal
• Improvement in senses of smell and taste
• Hair and mouth no more smell of smoke
• Cough disappears and the production of phlegm returns to the normal level
• Chronic obstructive pulmonary disease risk of death is reduced
• Higher energy level and stamina enhances considerably
• Provide strong bearing power, quick recovery from diseases and less level of tiredness after exercise
• Reduced risk of stroke and infection
• Field of vision raises by 15 to 20 percent
• Amount of carbon monoxide in blood drops go back to normal level
• As the levels of carbon monoxide and nicotine in the blood are greatly reduced, the possibilities of heart attack begin to fall
• Reduce the risk of smoking-related lung cancer to half
• Possibilities of all diseases caused by smoking is reduced – emphysema and cancers of all types
• Lungs become cleaned and cilia (very small hair-like structures that move about mucus outside the lungs) regain to normal function
• Relief from the bad side effects such as stomachache and vomiting
• As bronchial tubes start to relax, breathing becomes easier
• Reduced risk of various disorders such as slow cold feet, peripheral vascular disease (PVT), Raynaud’s disease and skin healing

The benefits are incredible, aren’t they? Why wait another day to enjoy better health? Quit now!

This article is brought to you by John Davis.

The common signs of a heart attack are a tightness, pain or discomfort in the chest. Sweating, nausea and vomiting that are accompanied by intense pressure in the chest, as well as, a radiating and intense chest pain, that extends to the left arm are classic signs of heart attack.

Shortness-of-breath for more than a few minutes may also signal an imminent problem. Pain may also manifest itself, almost anywhere above the waist, from the jaw and neck to the shoulders.

If you experience any of the above, seek immediate medical attention. Do not write the discomfort off, to heartburn.

Remember, if you even think you are having a heart attack, you must call an ambulance, and place an aspirin under your tongue, unless you’re allergic. Time is of the essence, as every minute increases the likelihood of permanent heart damage.

Today, it’s very likely that upon your arrival at the emergency department, the medical professionals will administer intravenous clot-busting medications, in an attempt to restore blood flow to the heart. These medications have proven to be extremely effective, when administered as soon as possible, following the event.

Risk Factors
The risk factors, that may predispose you for the development of coronary artery disease and heart attack include: smoking, diabetes, elevates cholesterol levels, hypertension, family history of heart disease, lack of exercise, obesity, and a high-fat diet regimen.

Reducing Risks

1. Quitting smoking – nicotine is vasoconstrictor, which narrows the arteries and elevates blood pressure.
2. Eating healthy – avoid fatty foods, excess salt and red meat, each of which, contributes to high blood pressure and cholesterol levels.
3. Controlling high blood pressure – your blood pressure should be carefully and regularly monitored, as the pressure can easily be controlled with medication.
4. Cardiovascular exercise of 30 minutes duration, daily. Studies have shown that regular exercise of this duration has proven to have very positive effects on one’s health.
5. Preventing obesity – As obesity nears epidemic proportions in this country, it’s very important to maintain a body weight that is correct for your height and bone structure.
6. Choosing a healthy lifestyle – a personal wellness program encompasses a number of factors interacting together.
7. Practicing relaxation techniques – stress can take a terrible toll on your body.
8. Performing regular deep-breathing exercises – studies have shown that humans generally use only about 20 – 25% of their lung capacity.
9. Undergoing periodic cardiac evaluations. Since coronary artery disease remains the #1 killer of adults, and in 50% of those deaths, the initial symptom was sudden death, regular cardiac evaluations are a must.
10. Including anti-oxidant rich foods in your diet. Recent research suggests that ingesting foods rich in antioxidants has a positive effect on overall health.

A killer disease, according to the American Heart Association, approximately 58 million Americans suffer from heart disease. Heart disease and death resulting from it can oft-times be prevented by reducing your risks, as outlined above.

Find a balance in life between work and leisure activities, abandon the couch for the outdoors, don’t watch sports on television, play sports instead, and you can increase your chances of living a long and healthy life.

This article is brought to you by Gregory Camp.