SMOKING CESSATION COUNSELING*: Stopping smoking is one of the very best things you can do for yourself. The relationship between cigarette smoking, heart and blood vessel disease, lung cancer and shortened Lifespan has been clearly proven. Quitting is NOT easy but being prepared may help. To help you quit, you need the proper tools.
WHY QUIT?: Approximately 22% of US women smoke, and nearly 174,000 die annually from smoking-related conditions. The top 4 causes of death in women are heart disease, cancer, stroke, and chronic lower respiratory diseases, accounting for mortality rates of 27.3%, 22%, 7.5%, and 5.2%, The risk for death from each is dramatically increased by smoking. In the Nurses’ Health Study, 64% of the deaths in current smokers were attributable to smoking.
EARLIER MENOPAUSE: Women who smoke cigarettes go through menopause earlier than nonsmokers.
WEAK BONES: Women who smoke cigarettes are at increased risk for weak bones, prone to fracture (osteoporosis).
PREGNANCY DAMAGE: Pregnant women who smoke are at increased risk for dangerous complications, including placental abruption, preterm labor, low infant birth weight, and infertility.
ABNORMAL PAP SMEARS: Also, the risks for cervical pre-cancer and cancer are markedly increased in women who smoke, and smokers are more likely to have persistent abnormal pap smears.
…NICOTINE REPLACEMENT THERAPY:(Gum, Patch, Lozenge 19-23% success).
…ANTI-DEPRESSANTS:(Wellbutrin pill 2x/day, Insomnia, dry mouth-24% success, not for patients with seizures or eating disorders).
…CHANTIX: Has the highest success rate at 33%. Side effects include Nausea, trouble sleeping and abnormal dreams.
NOTE: BOTH CHANTIX AND WELLBUTRIN MAY BE ASSOCIATED WITH NEUROPSYCHIATRIC SYMPTOMS, STOP IF MAJOR MOOD PROBLEMS EXPERIENCED.
1. Pick a quit date.
2. Fill prescription for medication
3. Start a behavioral support program.
BEST WEBSITES:(My opinion).
Load a Phone App on your Android or iPhone to help you!.
Consider: Quit Smoking: Cessation Nation by Ron Horner.
MyTmeToQuit.com – for Chantix users – includes free telephone support from Mayo Clinic trained Telephone counseling
Quitnet.org – the Web’s original quit smoking site.
Smokefreefamilies.org – for help stopping during pregnancy.
HOW MUCH SLEEP:( DO YOU NEED?) Adults need an average of 8-8 1/2 hours of sleep a night, although it ranges from 6 1/2 to 9 hours. Mortality studies suggest you live longer if you get 7 hours or more of sleep each night.
DRUGS THAT CAUSE INSOMNIA: Include Caffeine, alcohol, other central nervous system stimulants, some antidepressants, Decongestants, some antihistamines, some other cold, allergy, and asthma drugs, drugs taken for digestive disorders, Beta Blockers, Thyroid hormone replacement medications. STOP them or try to reduce dose.
TIPS FOR BETTER SLEEPING:
Find out whether a medical condition or any medications you’re taking could affect sleep.
THINGS TO AVOID: Caffeine, nicotine, alcohol – for at least four hours before you go to bed.
Be predictable. Go to bed around the same time every night.
Don’t toss and turn. If you can’t sleep after 20 minutes, get out of bed and do something else.
Save the bedroom for sleep and sex. Avoid bedroom bill paying, TV watching or reading the paper.
Take a warm shower or bath this may nudge your bedtime biochemistry along.
Face your alarm clock away from the bed.Exercise early.
If you exercise, do it before dinner, not after.
Get dark. People usually sleep best in a quiet, cool, dark environment.
Invest in heavy drapes if city lights glare outside.
PROPER EATING: Grab a snack. It’s hard to sleep hungry, so try a light snack before bedtime.
Large meals may keep you awake.
Some researchers think tryptophan, a chemical found in milk, naturally induces sleep.
LIMIT NAPS: Cut naps short. If you have trouble falling asleep, avoid naps or limit them to less than an hour before mid-afternoon.
MANAGE STRESS: Deal with stress. If daytime troubles keep you awake, try jotting notes about ways to deal with them. Leave stress at the bedroom door, if you can.
NATIONAL CENTER SLEEP DISORDERS RESEARCH:
NURSING ONLINE EDUCATION DATABASE: