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The following is an Editorial Resource from YourTotalHealth. What Works: The Science of Smoking Cessation Reviewed by: Timothy Yarboro, MD
Understanding why tobacco is such a powerful foe will help you escape its grasp. Knowledge is power. Have you ever heard that cigarette smoking is as addictive as heroin? It's true. In a landmark report issued back in 1988, Surgeon General C. Everett Koop warned that "cigarettes and other forms of tobacco are addicting in the same sense as are drugs such as heroin and cocaine." Like those illegal substances, Dr. Koop noted, tobacco is an addictive drug because it:
No wonder that tobacco is so hard to ditch. Fortunately, the science of quitting has also become stronger in recent years. Health professionals now have clear evidence that certain methods, and combinations of methods, really work. They make it easier than ever to help people quit—and stay quit. The first step is to know your adversary. Nicotine's grasp The addictive substance in tobacco is nicotine, a chemical found in a group of flowering plants called nightshade. There are tiny amounts of nicotine in useful nightshade plants such as tomatoes and potatoes, and much larger amounts in tobacco. Nicotine is so toxic it can be used as an insecticide, but this is one bug killer that your body can become dependent on. As the American Heart Association notes, "Nicotine addiction has historically been one of the hardest addictions to break." The nicotine in cigarettes enters the bloodstream through the lungs and then goes on to the brain and other organs. It produces those pleasant feelings that get you hooked, such as reduced tension and increased focus, but it also does everything from interfering with your hormones to narrowing your arteries and raising your blood pressure. You might wonder why some smoking-cessation aids contain nicotine. How can this be safe? One part of the answer is that these products don't contain the hundreds of other harmful chemicals ("tar") found in cigarettes and tobacco smoke, such as arsenic, carbon monoxide and formaldehyde. Also, smoking cessation products are used for only a short time to wean you off your addiction, so you're not exposed to as much nicotine as you would be if you smoked. Quitting: what works Tobacco addiction can be cured with medical intervention. A wide range of tools are available to help. The Society for Research on Nicotine and Tobacco has characterized the most effective methods:
Getting help The best place to start is with your doctor. Even a short counseling session with a healthcare professional improves your odds of quitting, according to the National Cancer Institute. Your doctor can:
A successful plan involves more than medication. A prescription should be supplemented with methods that address behavioral and emotional issues, according to the American Cancer Society. For example, you may want to work with a therapist who can provide support such as relaxation training, coping skills training, group therapy, family counseling, aversion therapy and cognitive behavioral therapy. Some programs specialize in helping smokers quit. The American Cancer Society says a stop-smoking program should last a minimum of two weeks with at least four to seven sessions of 20 minutes or longer. Exercise and stress reduction techniques such as yoga, tai chi, walking and bicycling may also help. Joining a support group is another positive step. You can attend one in person or try Internet message boards and chat rooms. Many communities have chapters of Nicotine Anonymous. A little encouragement from someone who knows what you're What about alternative therapies? There's hypnosis, acupuncture, acupressure, electrical stimulation and even laser beams. Though you may know someone who swears by these approaches, there is little evidence that these kinds of treatments are effective tools in smoking cessation, according to the National Cancer Institute. Some may even be dangerous: The American Cancer Society cautions against homeopathic aids and herbal supplements, which are unproven and are not reviewed by the FDA for safety. Winning combinations Your doctor may recommend a combination of approaches, such as a stop-smoking program, family support, a support group, relaxation training and medication. Indeed, the American Academy of Family Physicians says smokers have the best shot at quitting if they:
Nicotine may be a powerful addictive substance, but millions and millions of people have beaten it decisively. You'll need all the help you can get. Fortunately, that help is all around you. What's Next: A Closer Look: Medications to Quit By
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A Closer Look:
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going through goes a long way. Telephone help lines, which connect you to a professional quit-smoking counselor for free, are enormously helpful.