Šalje: QuitSmokingTips [bwprice@quitsmokingsupport.com] Poslano: 15. listopad 2000 17:40 Prima: List Member Predmet: QuitSmokingTips: Volume 2 Number 38 QuitSmokingTips - http://www.quitsmokingsupport.com Friday October 13, 2000 The purpose of this newsletter is to provide you with advice and encouragement to help you to quit smoking. Support is an important ingredient in the quitting process and can never be overlooked. If you feel the material in this newsletter may benefit anyone you know, please pass it on! Purchase the "Complete Idiot's Guide To Quitting Smoking" at: http://www.quitsmokingsupport.com/otherbook.htm ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Make sure you visit http://www.quitsmoking.com Excellent Information and Products to Help Smokers Quit! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ HOW TO FINALLY QUIT SMOKING FOR GOOD You can reap major health benefits when you quit smoking, even if you?ve smoked for years. Your body will start to repair the damage done to your lungs, heart and other organs almost as soon as you stop. The following program can start you on the road to becoming a nonsmoker. Prepare yourself to quit: Write down and frequently read your reasons for giving up smoking. If previous attempts to quit have failed, review the problems you had and think about ways to overcome them. Get other people involved. Find a friend or family member who also wants to quit. Tell people you?re quitting and ask for their support. Prepare to cope with withdrawal symptoms: Set a target date for quitting. Consider the day carefully and select one on which you will not be stressed by other events. Mark the day on your calendars at home and at work and tell it to your family and friends. Don?t change it for any reason. Begin to condition yourself physically a few weeks before your quit date. Start a regular exercise program; drink more fluids; get plenty of sleep; and improve your diet by reducing your fat and sugar consumption and eating more fruits and vegetables. Stock your kitchen with fruit juices and healthful snacks such as carrot sticks and low-fat crackers. Make smoking inconvenient until your quit date. Buy cigarettes only by the pack, not the carton. Don?t buy a new pack until the old one is empty. Stop carrying cigarettes with you. Find alternative ways to relax. Learn one or two stress-reduction techniques before you quit. Techniques to consider: focused breathing, meditation and guided imagery. On the day you quit: Throw away all your cigarettes, matches, lighters and ashtrays. Keep very busy?go to the movies, take long walks or en-gage in another type of exercise. Spend free time in places such as theaters and stores, where smoking isn?t allowed. Drink lots of water and fruit juice; avoid coffee and alcohol. Keep your hands busy so you won?t miss holding a cigarette. Keep oral substitutes, such as healthful snack foods, hard candies and gum, handy. Associate with nonsmokers whenever possible. Buy yourself a treat or do something special for yourself to celebrate your quit date. After you quit: Develop a clean, fresh, nonsmoking environment at home and at work. For example, have your teeth cleaned. Have your carpets shampooed. Avoid temptation. For the first month after you quit, spend your free time in places where smoking is not allowed. Find new habits. It?s hard to smoke while you?re bicycling or gardening. Play with a marble or a pencil if you miss having something in your hand. BUILD ON GAINS Quitting isn?t easy, but the health rewards are worth the effort. Just 24 hours after you quit, your body will be cleansed of much of the nicotine and other toxic chemicals. Your physical and psychological cravings will begin to taper off, and you?ll notice how much better you feel. The rewards continue to build the longer you remain smoke-free. Your risk of having a heart attack, which is severely elevated for smokers, drops to that of a nonsmoker in three to five years. After 10 years, your risk of lung cancer will be no greater than that of someone who has never smoked. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sponsor Advertisement: TRYING TO QUIT SMOKING? 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