Šalje: QuitSmokingTips [bwprice@quitsmokingsupport.com] Poslano: 21. rujan 2000 10:01 Prima: List Member Predmet: QuitSmokingTips: Volume 2 Number 33 QuitSmokingTips - http://www.quitsmokingsupport.com In this issue for Thursday September 21, 2000 Welcome to QuitSmokingSupport.com's Newsletter! If you feel that the material in this newsletter may be of benefit to anyone that you know please feel free to pass it on! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ What's New On QuitSmokingSupport.com: Visit our NEW faster loading quitting smoking bulletin board at: http://network54.com/Hide/Forum/76750 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sponsor Advertisement: Make sure you visit QuitSmoking.com Excellent Information and Products to Help Smokers Quit! http://www.quitsmoking.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sponsor Advertisement: TRYING TO QUIT SMOKING? Using the Nicotrol Inhaler? * Harris Interactive invites you to participate in a research study designed to learn more about your experiences using the NicotrolŽ Inhaler. * Participation involves completing up to six short surveys over the next seven months, either by phone or internet. * Qualified participants will receive payment for each interview completed, totaling up to $60. * You must be over the age of 18 and using the NicotrolŽ Inhaler to enroll in this study. * For more Information Call: 1-877-889-8593 OR, go to: http://survey.harrispollonline.com/11662f.htm ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The National Heart Lung and Blood Institute Coronary heart disease is a woman's concern. Every woman's concern. One in ten American women 45 to 64 years of age has some form of heart disease, and this increases to one in five women over 65. Another 1.6 million women have had a stroke. Both heart disease and stroke are known as cardiovascular diseases, which are serious disorders of the heart and blood vessel system. Cigarette smoking is a habit that greatly increases your chances of developing cardiovascular diseases. Surprising as it may seem, smoking by women in this country causes almost as many deaths from heart disease as from lung cancer. If you smoke, you are two to six times more likely to suffer a heart attack than a nonsmoking woman, and the risk increases with the number of cigarettes you smoke each day. Smoking also boosts the risk of stroke. There is simply no safe way to smoke. Although low-tar and low-nicotine cigarettes may reduce the lung cancer risk somewhat, they do not lessen the risks of heart diseases. The only safe and healthful course is not to smoke at all. If you now use cigarettes, you can stop. There are as many ex-smokers in this country today as there are smokers. Becoming a successful ex-smoker is what this fact sheet is all about. The Good News About Quitting There is nothing easy about giving up cigarettes. But as hard as quitting may be, the results are well worth it. In the first year after stopping smoking, the risk of coronary heart disease drops sharply. It then gradually returns to "normal" -- that is, the same risk as someone who never smoked. So no matter what your age, quitting will lessen your chances of developing heart disease. Heart Disease Risk Factors Risk factors are habits or traits that make a person more likely to develop a disease. Many of those for heart disease can be controlled. These include: ¡Cigarette smoking ¡High blood pressure ¡High blood cholesterol ¡Overweight ¡Physical inactivity ¡Diabetes The more risk factors you have, the greater your risk. So take action?take control! Take some time to think about other benefits of being an ex-smoker. This is an important first step in kicking the smoking habit ? figuring out for yourself what you have to gain. Many women fear that if they stop smoking they will gain a lot of unwanted weight. But the average weight gain for ex-smokers is only about 5 pounds. Choosing more foods lower in calories and boosting your physical activity level will help prevent weight gain. And if you do gain more than a few pounds, you can work on losing them after you have become comfortable as a non-smoker. When you think about the enormous health risks of smoking, the possibility of putting on a little extra weight is not a reason to continue smoking ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Breaking the Habit Surviving "Day One." On the evening before your quit day, throw away all cigarettes, matches, lighters, and ashtrays. Plan some special activities for the next day to keep you busy, such as a long walk, a movie, or an outing with a friend. Ask family members and friends not to offer you cigarettes or to smoke in front of you. Your goal is to get through that first important day smoke-free -- which will help you succeed on each day after that. Know Yourself. To quit successfully, you need to know your smoking "triggers," which are situations and feelings that bring on the urge to light up. Common triggers are drinking coffee, finishing a meal, watching television, having an alcoholic drink, talking on the phone, watching someone else smoke, or being under stress. Make a list of your personal smoking triggers, and avoid as many as you can. Find New Habits. Replace "triggers" with new activities that you don't associate with smoking. For example, if you always had a cigarette with a cup of coffee, switch to tea for awhile. If you're feeling tense, try deep breathing to calm yourself. (Take a slow, deep breath, count to five, and release it. Repeat 10 times.) Keep Busy. Get involved in projects that require you to use your hands, such as sewing, gardening, or jigsaw puzzles. Be as physically active as you can. When you feel the urge to put something in your mouth, have low-calorie substitutes ready, such as vegetable sticks, apple slices, or sugarless gum. Know What To Expect. Shortly after quitting, you may experience headaches, irritability, tiredness, constipation, or trouble concentrating. While these symptoms are not pleasant, it is important to know that they are signs that your body is recovering from smoking. Most symptoms end within 2 to 4 weeks. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Take care and have a great week! Blair support@quitsmokingsupport.com QuitSmokingSupport.com http://www.quitsmokingsupport.com ______________________________________________________________________ To unsubscribe, write to quitsmokingtips-unsubscribe@listbot.com Save your company time and money with Headlight.com! -Access courses from any Internet-enabled computer, at whatever time fits your schedule -Save 75%-90% compared to traditional classroom solutions. -Choose from 1,500 courses (Business, IT, desktop applications, etc.) Click here! http://on.linkexchange.com/?ATID=27&AID=1668