Not enough can be said about the wonderful properties of water! Drinking water is healthy for your entire system, and helps you keep the quit! The human body is up to 70% water, and yet many people do not drink enough of it throughout the day. The American lifestyle itself can be dehydrating given our frequent consumption of caffeine, alcohol, cigarettes, sodas and high sodium meals. Mild dehydration can cause water retention, bloat, constipation and other symptoms including:
• Dry skin
• Lack of energy
• Dry mouth
Are you drinking enough water? Moderate to severe dehydration can be dangerous; even fatal. Drinking enough water can help your body in many ways. The ‘8 glasses per day’ conventional wisdom is not carved in stone (or substantiated by research) so how much water you need to drink per day varies. The more you sweat or exercise, the more water you need to replace. If you consume dehydrating foods and beverages, you will need to drink more. Fruits, vegetables, tea, soup and other diet choices contain water, so you can allow for some of the water content in your diet to count towards your overall daily water intake. Try aiming for 6 glasses a day to help get your water drinking habit moving forward. This can easily be accomplished by substituting a glass of water for every soda, sugar laden juice or junk food snack you would normally reach for. Water actually makes you want to drink more, so after a few days of drinking 6 glasses per day, you will actually feel thirsty. It is that easy!
Here are a few of the many benefits of drinking enough water per day:
• Helps you KTQ! Water is great for ‘hand to mouth’ triggers, reduces physical cravings, distracts from smoking urges and takes up empty time previous spent smoking.
• Helps clear toxins. Your kidneys use water to help break down, process and clear toxins from your system.
• Aids your digestive system. Your intestines use water to keep things moving smoothly! If you don’t drink enough water, your colon pulls water to maintain hydration and constipation is a likely result.
• Helps your blood and bones. Water is used by your body to make healthy new bone and muscle cells.
• Prevents puffiness. Water has a diuretic affect in your body. Inother words, drinking lots of water will increase the excretion of water from your body. Your body holds water to preserve it. If you drink enough water, you will not retain water (unless you have a medical condition).
• Helps your metabolism. Water contributes to weight loss by stimulating your metabolism, killing hunger pangs and filling you up.
• Helps your comfort level. Water is involved in balancing your body temperature.
• Saves your joints. Water lubricates your joints and may reduce pain.
• Gives your face a healthy glow. Water improves your skin through internal hydration.
• Saves You. Water may help prevent a heart attack! Drinking a glass of water before bed or a hot bath/shower may reduce your chance of a heart attack.
• Saves money. Water is cheaper than other beverages (or free).
• Improves your smile. Water has a slight alkalizing affect which helps reduce acidity and is good for your teeth and overall mouth health.
Drinking enough water is very good for all of you! You can add lemon, lime or a splash of juice to add flavor. Try ice, a straw and your favorite glass to make drinking water a pleasant part of your day. Next week we will talk about ways to kill your cravings with certain foods.
Drink up, and KTQ!
Vikki CTTS-M Master Certified Tobacco Treatment Specialist
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St. John’s Wort? Lobelia? Laser Therapy? Acupuncture? Herbal cigarettes? Electronic cigarettes? Hypnosis?
There is no lack of alternative treatments available to smokers looking to quit tobacco. Smokers often turn to herbal remedies as a last ditch effort because they have "tried everything unsuccessfully" or "don't want to quit using medication." But do these methods really work?
To date, there is little data supporting the effective and safe use of alternative therapies for quitting smoking. That being said, this does not mean that alternative medications do not have their place in smoking cessation. Any method can work for someone, somewhere, and at some point in time, if only because someone believes it will.
If you are looking into alternative therapies to help you quit smoking, be a savvy consumer and do your research. Read articles from credible sources such as universities or health organizations. Below are a few helpful links:
National Center for Complementary and Alternative Medicine
Alternative Smoking Cessation Aids
Federal Trade Commission
Have a discussion with your doctor. Take into account your tobacco dependence, any pre-existing health issues, allergies and reactions, and current medications you are taking. While a quit method may claim to be "natural" or "herbal," it may not be free of side effects. Keep in mind too, that natural does not necessarily mean safe. Most medications are metabolized in the liver or kidneys. This means medications can potentially harm these organs, particularly when using them (pharmaceutical, "natural" or otherwise) in combination. Be sure to notify your doctor of any changes in moods or if you exhibit alarming side effects (i.e. swelling, chest pain, yellowing of the skin, etc.).
Get testimonials from real people who have used these products. Do not rely on commercials! Manufacturers of herbal supplements can--and often do--make unsupported claims about their products--"quit smoking in one day!" Be suspicious of any quit method that claims to “cure you of smoking instantly." Quitting is a process, not an event. Nicotine addiction operates on multiple levels—physical, emotional, behavioral, and psychological. A sound quit plan should address ALL of these things.
There are pros and cons to every quit method. Whatever method you choose, keep in mind that it should be complemented with a good support system and a sound plan for coping with triggers (i.e. behavior and lifestyle changes). Be sure to talk with your doctor about what would work best for you and follow up with appropriate lab work.
Tobacco Treatment Specialist
Times change and life moves forward. Few things are the same for us as they were back in the day. Many smokers grew up smoking. At a young age, we were drawn to a glamourized perception of smoking. Maybe we thought it looked masculine, sexy or rebellious. Maybe we wanted to be cool or important, or part of the 'in crowd'. Perhaps it made us feel exotic, independent, edgy or grown up. With cigarette in hand, we were no longer shy or boring, uncomfortable or lonely - we were smokers!
When we needed a break, we smoked. Angry, sad, mad, tired, in trouble, needed a friend – we smoked! There were always smokers hanging around to listen, feel our pain and keep us company. Smokers understood us, were there for us and supported us. Relationships were forged over the common bond of smoking.
Years and years of smoking followed; through marriages, jobs, kids, joy, change, disappointment and day to day life – all experienced via the porch, kitchen table, favorite chair or parking lot with a cigarette.
Fast forward to today... smoking is not considered rebellious or cool anymore. In fact, it is frowned upon by many and illegal in most places! Everyone knows Cigarettes Kill. They kill you, your children, your pets, your friends, your family and future. They kill opportunity. You may not get that apartment, job, insurance policy or date if you are smoker. Of course, you know things have changed since your youthful choice to start smoking, and you really do want to stop.
But you are a smoker! How do you let go of who you are? What about your special lighter, that crystal ashtray your mom gave you, your favorite brand that has been in your pocket or purse for the last 20 years – how do you just stop being you? And what about your smoking friends? Will you lose them? What will they think of you? Will you even be you anymore?
Truthfully, smoking was never ‘who you were’, but rather 'something you did'. You have done lots of things differently since then, and stopped doing many things from your youth. (Hopefully the mullet, snakeskin boots or shoulder pads are long gone?) And yet, here you are and you are still you! You will do lots of new things as your life moves forward. You are not only still you, but reveal the Real You when you courageously let go of the old habits and patterns that no longer serve you. Smoking no longer serves you! Only by letting go and embracing the gift of change can you move forward to your best possible future.
Celebrate your quit. Let go of the past and make room for some new things to come to you that really are cool – like feeling great or having more energy, time and money to enjoy, living longer and breathing deeply as you move about the day. That is all about you, and you deserve it!
Every long term smoker goes through the ‘Letting go of the old me’ process during their quit. As you go through this process, you are actually 'becoming a nonsmoker' and as a result, will find your quit gets easier and easier as time goes by. You will come to think about things differently. Instead of thinking "I am stressed, I need a smoke" you will think "I am stressed, I’d like to go for a walk/call a friend/make tea." You will learn new ways of coping with old habits and triggers that are healthier than smoking. You will gain confidence and have a sense of pride and accomplishment.
As you let go of your old attachment to being a smoker, you will welcome in a new indentity that is healthier, happier and cooler than ever before :)
Keep going and KTQ!
Vikki Chavez CTTS-M
Master Certified Tobacco Treatment Specialist