10 Tips to Help You Quit Smoking

According to the Centers for Disease Control (CDC), nicotine addiction is the most common type of chemical dependency in the United States. Current studies demonstrate that cigarette smoking is just as addictive as heroin, cocaine and alcohol.

Quitting smoking is difficult, in large part, because of the withdrawal symptoms associated with nicotine:

• Irritability
  
• Anxiety
• Difficulty concentrating
• Increased appetite

Those who suffer from addiction to smoking say it is the most difficult chemical to stop. Smoking cessation is often accompanied by multiple, failed attempts to quit, and therefore requires repeated intervention.

Are you a smoker who has a strong desire to quit? If so, the following 10 quit smoking tips may help as you embark upon your stop-smoking journey:

1. Don't Smoke Any Number or Any Kind of Cigarette
   Even a few cigarettes a day can be harmful. If you simply try to cut down, you will soon be back to smoking the same amount. The best option is to quit altogether.
2. Don't Switch to Low-tar, Low-nicotine Brands
   These will only cause you to puff harder and longer, in a subconscious effort to get more nicotine, and perhaps even smoke more.
3. Keep a Journal About Why You Want to Quit
   Is it to look better or feel better? Do you want to improve your health or be a good role model for your children? Maybe you want to protect your family from the ill-health effects of secondhand smoke. Whatever the reason, those who are highly motivated to quit will have a better success rate. Find your motivation and run with it.
4. Don't Associate With People Who Smoke
   If you have ever heard the old saying, "if you hang around the barber shop, you are going to eventually get a haircut," it should remind you to be aware that putting yourself in harm's way when it comes to cigarettes will only cause you to fail. If you don't want to smoke, stay away from cigarettes and anybody who lights up.
5. Know That it Will Take a Conscious Effort and Won't Be Easy
   With this in mind, do whatever it takes to succeed, including exploring the use of nicotine replacement therapy, adjunct medications (such as Clonidine and Wellbutrin), stop smoking support groups and educational materials.
6. Be Aware That Half of All Adult Smokers Have Quit...and So Can You
   Millions before you have tried and been successful. Take comfort in knowing this and enlist the help of someone who has been successful at it.
7. Recognize That You Can't Do It Alone
   Talk with your healthcare provider. Ask him or her for help in quitting. Tell your family and friends about your efforts, so that they can keep temptations away and support you in your goal.
8. Exercise
   Daily exercise can help you decrease cravings, improve your mood and give you a sense of well-being. Walking is a great exercise for people with COPD because it is low impact and easy to do. Make it a point to check with your doctor before starting any exercise program to make sure that you are healthy enough.
9. Eat a Balanced Diet
   When you quit smoking, your body is working overtime trying to expel excess toxins. A balanced diet from the 5 main five food groups includes fruit and vegetables, dairy products, meats (especially chicken and fish), and grains. Avoid junk food and empty calories.
10. Drink Plenty of Water
    Again, to flush the toxins out of your body, water is a must. It's recommended that you drink 8 eight-ounce glasses a day for optimal health and hydration.

Smoking During Pregnancy Increases Risk of Cleft Lip in Infants

(NaturalNews) Women who smoke while pregnant increase the risk that their children will be born with cleft lips, according to a study conducted by researchers from the University of Bergen, Norway, and published in the journal Epidemiology.

"First trimester smoking was clearly associated with risk of cleft lip," the researchers wrote. "This effect was not modified by variants of genes related to detoxification of compounds of cigarette smoke."

The researchers found that smoking more than 10 cigarettes per day during the first trimester of pregnancy increased the risk of giving birth to a child with cleft lip by nearly 100 percent. Even nonsmokers who spent at least two hours per day in the company of smokers had a 60 percent chance of having children with cleft lips.

The researchers further conducted a genetic analysis on 1,336 infants participating in the study, including 573 with cleft lip. They recorded variations in genes associated with detoxifying cigarette smoke and compared them to occurrence of cleft lip to see if children with certain genes might be less susceptible to the effects of maternal tobacco exposure. Genetic variation had no effect, however, on the heightened risk of cleft lip associated with maternal smoking or exposure to secondhand smoke.

Cleft lip and cleft palate, two of the most common birth defects worldwide, occur when the tissues of the upper lip and the roof of the mouth, respectively, fail to fuse properly during the first trimester of pregnancy. They can lead to difficulty suckling, and poor nutrition as a consequence. In addition, the infant's unconventional appearance and difficulty speaking can interfere with socialization and emotional bonding.

Other suspected causes of cleft lip and palate include use of alcohol, drugs or anticonvulsants; exposure to lead, nitrates, organic solvents, pesticides or other pollutants; or poor nutrition by the pregnant mother.

Sources for this story include: www.reuters.com.

Toxic Dangers to Children from Third-Hand Smoke

NaturalNews) Most people recognize potential health risks to the smoker and those exposed to second-hand smoke. Throughout the world, cigarette labels warn of potential impotence, fetal injury, premature births, cancer, heart disease, emphysema, gum disease, and tooth loss. The Surgeon General's report in 2006 on involuntary smoking stated that more than 126 million people are exposed to second-hand smoke with 50,000 deaths annually.

There is another concern--third-hand smoke which contains contaminants of tobacco toxins after visible smoke dissipates. The journal Pediatrics 2009, reports a study led by Dr. Jonathan Winickoff of Massachusetts General Hospital. The study included a national survey of 1,478 people and their beliefs on the health effects of third-hand smoke. Two-thirds of non-smokers agreed that it would be harmful to their children, compared to less than half of smokers.

Research has documented the association between smoking in the home and persistently high levels of tobacco toxins well beyond the period of active smoking. These toxins take the form of particulate matter deposited in a layer onto every surface in loose household dust. These volatile toxic compounds off gas into the air over a period of days, weeks and months. Particulate matter from tobacco smoke includes 250 poisonous gases, chemicals and metals according to the National Toxicology Program. Among these are hydrogen cyanide (used in chemical weapons), carbon monoxide (found in car exhaust), butane (used in lighter fluid), ammonia (used in household cleaners), toluene (found in paint thinners), arsenic (used in pesticides), lead (formerly found in paint), chromium (used to make steel), cadmium (used to make batteries) and highly radioactive polonium-210.

Dr. Winckoff stated: "Eleven of the compounds are classified as Group 1 carcinogens, the most dangerous. When you smoke--anyplace--toxic particulate matter from tobacco smoke gets into your hair and clothing. When you come into contact with your baby, even if you're not smoking at the time, the baby comes in contact with those toxins. And if you breastfeed, the toxins will transfer to your baby in your breast milk." He commented, however, that breastfeeding is still preferable.

The study concluded there is no safe level of exposure to tobacco smoke. Small children are especially susceptible to third-hand smoke exposure. They have faster respiration than adults and can inhale near, crawl and play on, or touch and mouth contaminated surfaces. Dr. Winickoff further stated, "Emphasizing that third-hand smoke harms the health of children may be an important element in encouraging home smoking bans. Health messages about third-hand smoke contamination could be easily incorporated into current tobacco control campaigns, programs, and routine clinical practice."

Awareness of children's unique susceptibility to toxins of all kinds should impel us to keep a home environment as pollutant free as possible. Besides stopping future in-home smoking, methods to help resolve the residue problem can include inexpensive measures like opening windows, air- filtering plants and cleaning with non-toxic cleaning products. Additionally, a high-quality and effective air purifier would be a blessing.

About the author

Susanne Morrone, C.N.C., is an author, speaker and natural health educator. Her book, "The Best Little Health Book Ever," is the quintessential natural health primer. She is also included in "101 Great Ways to Improve Your Health" by Selfgrowth.com. Her mission and educational outreach is found at www.naturalhealthchat.com.