You know all the reasons you should quit smoking -- you want to avoid lung cancer, heart and cardiovascular disease and other smoking-related illnesses. You want to lead a longer life. Now that you're trying to kick the habit, you may not know what to do with yourself. Smoking forges habits that you might not think about, from the places you choose to socialize to the way you structure your days. Whenever you feel like lighting up, consider the healthy alternatives to smoking.
Get Moving
Whenever you feel overwhelmed by nicotine cravings, one of the things you can do to ride it out is to get physically active. Half an hour of moderately-intense exercise can dispel your desire to light up. Walking, jogging, swimming and cycling are activities from which to choose. But exercise also provides other benefits, increasing your mood and energy levels and reducing your risk for chronic illness. It's also essential to weight control. However, before you begin an intense exercise program you should get your doctor's okay, especially if you've just quit smoking, haven't been physically active for more than three months or have certain medical conditions that make exhaustive workouts risky.
Get Support
After you quit smoking, procuring and participating in a smoking cessation support group is beneficial whenever the urge to smoke is strong. Try contacting a member of your support group or an understanding family member or friend instead of lighting up. Join online smoking cessation support groups. Read over the websites and blogs of former smokers to get innovative coping strategies. You might even want to start a blog yourself, as typing gives you something to do with those restless fingers. However, avoid frequenting places -- and people -- that trigger your desire to smoke.
The Food Fix
Weight gain is a common concern among people who stop smoking. Quitters may initially feel more hungry and feel the need to snack or consume fatty or sugary foods or alcoholic beverages. To avoid gaining the "quitter's 10" -- the average amount of weight gain, post-smoking cessation -- reach for sugarless gum and carrot sticks whenever you have a cigarette craving. Opt for healthy foods, such as fresh fruit, air-popped popcorn, nonfat yogurt and herbal tea in between meals.
Other Tips
Smoking is highly addictive. Finding a healthy substitute to pass the time is often easier said than done. Twenty to 40 heavy smokers -- those who smoked more than 25 cigarettes a day -- quit using a comprehensive smoking cessation program. Ask your doctor about ways you can quit and stay nicotine-free, such as the use of nicotine replacement therapy, anti-smoking medications and behavior modification.
References
- MayoClinic.com: Stop Smoking-10 Ways to Ride Out Nicotine Cravings
- American Heart Association: Smoking Cessation
- Weight-control Information Network: You Can Control Your Weight as You Stop Smoking
- MayoClinic.Com: Exercise-When to Check With Your Doctor
- MayoClinic.com: 7 Benefits of Regular Physical Activity
- PubMed.gov: Smoking
