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patient handout (integrative)
Quit Smoking
Integrative Therapies
Definition
Quit Smoking
Tobacco smoking tends to prevent the immune system from working properly and increases susceptibility to disease. In addition, a burning cigarette transmits a large amount of reactive molecules (called free radicals) that can bind and destroy cells within your body. Cigarette smoking has been implicated in causing or worsening depression, high blood pressure, osteoporosis, arthritis, and heart disease. Other implications include tooth and gum diseases, ulcers, panic disorders, and several types of cancer, as well as other diseases.
Pregnant women should be especially concerned about cigarette smoking, because it has been linked to the increased chance of having a baby with a low birth weight or with death of the fetus in the womb.
Nicotine is the major addicting ingredient in cigarette tobacco. It acts as a stimulant to the heart and the nervous system. Over time, cigarettes also come to serve emotional and social functions such as relieving anxiety and encouraging social interaction.
Many people are able to establish their own personal program and give up smoking. Withdrawal from nicotine includes symptoms such as restlessness, constipation, sweating, headaches, irritability, hunger, and inability to concentrate. Symptoms occasionally last up to 2 weeks, but they usually decrease quite a bit after the second or third day of quitting. The following is a helpful guide to quitting and can be applied to other addictions as well:
THE FOLLLOWING SUPPLEMENTS ARE USED AND CAN BE TAKEN WHILE WITHDRAWING FROM TOBACCO:
1. A multivitamin can be taken daily according to the product label instructions. If you are pregnant, use prenatal vitamins.
2. Glutamine 500 to 1,000 milligrams 4 times per day between meals. This can help reduce the craving for nicotine and other drugs.
3. B-complex vitamins 25 to 50 milligrams a day. These help reduce stress and tiredness.
4. Vitamin C 1,000 milligrams, 4 times a day for a week. Then take 1,000 milligrams twice a day. Decrease the dosage if diarrhea develops.
THE PROPER DIET WILL INCLUDE:
1. Paying attention to what you eat and when. To keep up your energy level and to cut down on craving, eat something every 2 hours. Regular meals can be supplemented with nutritious snacks such as popcorn, unsweetened fruit, carrot and celery sticks, plain yogurt, and nuts with no added salts or fats. If weight gain is a concern, listen to our program on weight loss (number 934), but do not try to go on a weight loss program at the same time.
2. Water will help flush nicotine out of your system. Increase your consumption of water to 8 to 10 glasses of distilled, well, or spring water daily.
3. Be sure to get enough high-quality protein. Replace red meat with fish and chicken as much as possible, and include beans, nuts, and seeds in your diet.
4. Caffeine can bring on anxiety, nervousness, and irritability as well as depression. Decrease or eliminate consumption of caffeine, found mostly in coffee, black tea, chocolate, and some over-the-counter medications.
5. As much as possible, avoid sugar foods such as candy, cake, cookies, and soda pop and refined carbohydrates such as white flour products.
HERBS USED FOR QUITTING SMOKING:
1. Lobelia tincture, which is a liquid herbal extract 10 drops, as needed, to reduce craving. If nausea develops, discontinue. Lobelia should not be taken during pregnancy.
2. Chamomile tea or Sleepy Time tea 4 to 6 cups a day.
3. Milk Thistle seed tincture 20 drops or 2 capsules, 3 times per day. This can help clear toxins from the body.
4. Valerian 1 to 2 capsules, 4 times a day to reduce anxiety and irritability and to aid in relaxation.
PHYSICAL THERAPY MEASURES FOR SMOKING INCLUDE THE FOLLOWING:
1. The effects of stress need to be reduced through stress management and relaxation techniques such as visualization and meditation. Counseling and support groups are strongly suggested. For more information, refer to the article on stress reduction.
2. It is important to exercise regularly. At least 30 minutes 3 times per week should be engaged in physical exercise that will get your heart working vigorously. Brisk walking, aerobics, swimming, tennis, and racquetball are all excellent forms of exercise. If you have not been very physically active recently, you can start off with brisk walks for as little as 5 or 10 minutes twice a day. Work up to your best rate of activity by adding 2 minutes to the time spent exercising every other day until you're doing it for 1/2 hour to 1 hour.
3. Saunas and steam baths are recommended to relieve tension and cleanse the system. Your local YMCA or health club usually has these available.
HOMEOPATHY:
Few homeopathic remedies have been traditionally used for tobacco cravings. From the following homeopathic medicines, choose the one that best matches your symptoms. Dissolve 3 pellets under the tongue throughout the day, up to 6 times a day.
Nux vomica 12C: For extremely irritability, constipation, and strong craving for cigarettes, alcohol, or other stimulants.
Caladium 12C: If you suffer from headaches that are worse from smoking.
Tabacum 12C: For nausea that is made worse by cigarette smoke.
Daphne 12C: If you suffer from bad breath and a strong craving for tobacco.
ADDITIONAL MEASURES:
1. Avoid the use of nicotine completely. Quitting all at once has been shown to be a more successful strategy than just tapering down your usage. Forget low tar and nicotine cigarettes and go "cold turkey." Without cigarettes, the nicotine will clear out of the body in about 48 hours. This will help diminish cravings and give the body systems a chance to heal.
2. Read the literature about smoking and the problems it can cause. This will help strengthen your resolve.
3. Give yourself a deadline, and decide on the particular date you will begin to give up smoking. The day you pick to stop smoking should be during a weekend or at the start of a vacation. It should be a time when there is minimal stress and strain in your life.
4. Establish a new routine. Since smoking is often connected with other regular daily activities, changing your routine will help break up old habit patterns that are associated with smoking.
5. Fill the time that used to be spent smoking with other activities and associations. For example, if you have been a heavy morning smoker, try establishing a morning exercise routine, taking a long bath or shower, or going on a brisk morning hike or walk.
Other activities you can begin to incorporate into your life include starting a diary, reading, sewing, gardening, remodeling, learning a new skill or craft, creative arts activities, listening to music, taking music lessons, joining clubs, taking classes, or other social activities.
You may feel "down in the dumps" or generally sad and upset for several days. Depression is a common reaction to nicotine withdrawal. However, if you find that the depression is lasting longer than 2 or 3 days or if you find that it is greatly interfering with your daily life, it is necessary to consult a healthcare practitioner or a counselor.
If any of the withdrawal symptoms are causing extreme discomfort or seem to be getting worse even though several days have passed since you started to quit, consider a medical examination.
6. The fear of increased weight gain deters many people from giving up cigarettes. However, the majority of people actually lose weight or maintain their existing weight during the time they are working to stop smoking. Any weight gain is usually temporary and may be beneficial. Follow the dietary recommendations given in this program to help improve eating habits.
Footnotes
BarShalom R, Soileau J. (eds.) Natural Health Hotline. Beaverton, OR: Integrative Medical Arts, 1991-1999.