Anyone planning to add “quit smoking” or “quit smokeless tobacco” to a 2010 New Year’s resolution list should start planning now if he or she wants to be tobacco free on Jan. 1, according to the American Cancer Society and Free & Clear.
No one ever said quitting smoking was easy, but that doesn’t mean it’s impossible. There is no time like the start of a new year to give it a try. Here are several ways to make it a little bit easier on yourself.
Set a quit day. “Select a date to stop smoking that is far enough in the future to make plans, but close enough that your quit date is near,” said Kellie Lamb, Director of Pearl River and Hancock County MS Tobacco Free Coalition. “New Year’s Day is a perfect quit day.”
Think proactively. Assess your living space for safety; reduce your risk for falls and injuries. Don’t let the fear of loss of independence cloud your judgment in terms of installing safety devices in the shower or the bathroom. Hold on to the handrail when walking up and down stairs. Decrease clutter and remove cords and other items to reduce your risk of a fall. Be sure your smoke detectors are working properly. Always wear a seat belt and drive defensively. Avoid icy walkways.
Protect yourself from infections. It is important to receive the H1N1 vaccine and influenza vaccine. Avoid individuals who are ill, and if you are ill protect others by not exposing them. Avoid crowds. Wash your hands frequently and carry hand sanitizers with you. Remember, you may be contagious even after the symptoms have disappeared. Illness may affect your blood glucose control; have a sick day plan.
Reduce your stress. Determine those things that push your buttons. It is important to try to change the things you can control and learn to accept what you have no control over. Talking to someone about your stress and worries may help you relieve your stress. Sleep is very important; try to get eight hours of sleep a night. Determine what activities relax you and engage in those activities daily. Exercise is a wonderful stress reducer—yoga, relaxation exercises, music, reading a book, meditation—are all effective stress reducers.
Eat healthy. Reduce your intake of saturated fat and cholesterol. Increase your intake of healthy fats: fish, olive oil, canola oil. Increase your fiber intake by eating whole grains, fruits and vegetables. Reduce your portion sizes. Read nutrition labels and choose healthy foods. Decrease your intake of sodium.
Begin an exercise program. Join a health club, enroll in an exercise class, train for a 5k walk or run. Park at the far end of the parking lot, take the stairs, wear a pedometer and increase the number of steps you walk daily. Plant a garden, play active games with your children or grandchildren. Engage in at least 30 minutes of physical activity every day.
Limit your consumption of alcohol. Alcohol is calories with no nutritional value. Males should limit themselves to two drinks per day and women should limit themselves to one drink per day. A serving of alcohol: 5 ounces of wine, 1-1/2 ounces of liquor and 12 ounces of beer. Never drink and drive.
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