Ask the Physician
The New Jersey Police Chief Magazine | December 2022
I ’ ve been a heavy smoker for many years , but I ’ m determined to kick the habit . I want to see my grandkids grow up . This is my New Year ’ s resolution . Any advice ? Michael , Teaneck
Michael , first , I ’ d like to congratulate you on your decision . Quitting smoking is the most important thing you can do to put yourself on a path of health . The benefits to your health begin almost immediately , with improvement in heart rate and blood pressure , and a decreased risk of heart attack within just ONE day . Your sense of smell and taste begin to improve within two days , and over the first few weeks , lung function may improve as well . You will have so much more energy and will feel so much better .
But , before you feel better , you may feel worse . Quitting smoking is hard . About three days after you quit , the nicotine levels in your body are depleted , and you may feel some withdrawal symptoms . Although nicotine can be replaced , what is more difficult is breaking the habitual behaviors that are part of your smoking habit . Breaking that habit is a job . That being said , we all know people who have successfully quit smoking . It can be done and the rewards are well worth it .
There are several things I ’ d recommend . Make sure you are ready and have a plan . You have to psych yourself up . Pull in support and encouragement from friends and loved ones . Tell them you are quitting smoking and ask for patience if you are grumpy or short with them . If they are also smokers , enlist them as well . If there are smokers and cigarettes in the household , it will be harder for you to quit , and you should make it a family effort to all quit together . Breaking a habit can be very difficult , and it ’ s often easier to alter it instead of ending it completely , so try and find different behaviors to do at times when you might typically light up a cigarette . For example , if you always have a cigarette right after you eat do something else , like immediately doing the dishes or going for a quick walk . Instead of a cigarette , suck on a mint , or floss your teeth . Find something else to do with your hands .
Talk to your doctor . There are lots of prescription and over-the-counter aids to help in quitting smoking . You may do well on the nicotine replacement patch , nicotine gum , or with a specific medication . If you decide to use a quit smoking aid , make sure you follow the directions and use the product correctly . Keep in mind that although they help , the desire to quit , the commitment – and the credit for your success – all come from you .
And importantly , don ’ t beat yourself up if you relapse . Quitting is very hard . Making the decision to quit is the ultimate first step . If you do “ fall off the wagon ” hop right back on and start again . You CAN do this , and the benefits far outweigh the temporary discomfort that you might feel as your body adjusts to fresh air and no nicotine .
Good luck , and if you want to speak with one of Deborah ’ s pulmonologists , you can call 855-646-3484 , or visit
www . DemandDeborah . org .
Howard Waksman , MD Pulmonologist Deborah Heart and Lung Center