March is National Kidney month

Mar 25th, 2009

Here are some ways to protect your kidneys:
· Regular Exercise
· Limit use of over-the-counter painkillers
· Maintain Healthy Weight
· Regular physician check-ups
· Maintain Healthy diet
· Know your family health history
· Regular blood pressure & cholesterol checks
· Become knowledgeable about kidney disease
· Avoid tobacco use and alcohol abuse
· If you are at risk, be tested

Smoking Decreases as Income Increases

May 15th, 2008

Among Americans, Smoking Decreases as Income Increases

Gradual pattern is consistent across eight earnings brackets

by Rob Goszkowski

Washington, D.C. — The Gallup-Healthways Well-Being Index is helping to crystallize the relationship between income and smoking in the United States.

While researchers for Gallup and the Centers for Disease Control have previously documented higher smoking rates among lower-income Americans, the current results based on interviews with more than 75,000 individuals across the United States allow for a closer examination of the relationship between household income and smoking behavior.

Nationwide, the Gallup-Healthways Well-Being Index reveals that 21% of Americans say they smoke. As the accompanying graph illustrates, the likelihood of smoking generally increases as annual incomes decrease. One exception to this pattern occurs among those making less than $6,000 per year, an income bracket often skewed because many in that bracket are students. Among those making $6,000 to $11,999 per year, 34% say they smoke, while only 13% in the top two income brackets (those with incomes of at least $90,000 per year) say the same — a 21 percentage-point gap.

Full article here

Breaking a Bad Habit

Nov 4th, 2007

If I still smoked, I’d use a technique I just became aware of. Here’s the gist of it:

Do you have a habit that you’d like to break?

I recently had dinner with one of the most talented doctors I’ve ever known. He has incredible success getting people to give up old, destructive habits – regardless of how many times they’ve tried and failed.

He has an impressive track record with smokers. The general success rate – no matter which smoking program you’re talking about – is between 20% and 30%. But he’s able to get over 50% of smokers to quit within 4 weeks.

So how does he better the odds?

His technique is simple. You put your conscious mind between your thoughts and your habit. Here’s how it works: When the desire for a cigarette strikes, you put 30 seconds between that desire and the act of lighting up.

During those 30 seconds, you stop and think about why you’re smoking and why you want to stop. Then you smoke your cigarette.

This works for several reasons. First, it breaks the chain of acting without thinking. Second, it allows you to develop and reinforce the feeling of why you want to quit. Over time, the desire to break the habit becomes the dominant motivating force and the ritual is broken.

My friend tells me that within 4 weeks, over half his patients give up their habits. You can use this technique on your own and get the same results.

Al Sears, MD

The Great American Smokeout – Thur, Nov. 15

Nov 1st, 2007

O's Quit Smoking Challenge

Feb 28th, 2007

If you’re even thinking about cutting down or quitting smoking, you might be interested in some fun resources on Oprah’s website.  There’s a fun quiz: “What kind of smoker are you?”  I took the quiz and answered like I might have when I smoked years ago.  I was a creative smoker.  Hum, that fits.

There’s also an online support group if you’d like to share your journey or find a buddy.  And there are e-cards and an “I Quit” contract.

Check out O’s Challenge

Link Between Diabetes and Secondhand Smoke

Apr 19th, 2006

In a study that may offer new evidence of the hazards of secondhand tobacco smoke, researchers have found that people who are exposed to it may be more likely to develop diabetes. The researchers reached their findings after tracking the health of more than 4,500 people over 15 years. Some were smokers, some were nonsmokers exposed to secondhand smoke, and some were people who had no exposure at all. See the article here.

Toll-Free Tobacco Quitline

Dec 30th, 2005

Kansas Tobacco Quitline (1-866-KAN-STOP)

Are you thinking about quitting smoking. Are you aware that there is a fabulous free service to help you quit? Keep reading….And if you know someone who is thinking about quitting, forward this information to them.

What is the Quitline? The Quitline is a great resource for Kansans who are ready to quit using tobacco. It’s a toll-free number for the tobacco user to call to get a free, personalized plan to quit using tobacco. It’s free and many people find personal counseling very effective.

How does the Quitline work? The Quitline is available 24 hours a day, 7 days a week. When you call in, an intake specialist asks you a series of questions to analyze your readiness to quit. If you’re ready to begin the process of quitting, the person on the phone works to develop a schedule of discussions with your tobacco counselor and works with you to develop a unique plan to help YOU quit using tobacco. You will then be sent a variety of materials with information on helping you quit!

How much does it cost to call/use the Quitline? Absolutely nothing. It is free to the user.

Why is the Quitline something I should try? Because personalized counseling is proven to help some people stop using tobacco. Unfortunately, not everyone can afford 4-5 sessions with a counselor, which is the benefit of the Quitline. The service offers free counseling for any Kansan to stop using tobacco.

According to the American Cancer Society, using the Quitline doubles your chance of being successful in your quit attempt!

I’ve been smoking for 35 years. Why should I try to quit now?

Because it will provide substantial health benefits to you and those you love. After quitting, your risk of heart disease, stroke, a number of cancers and many other diseases will be reduced. You will have more disposable income and your friends and family won’t be exposed to deadly secondhand smoke.

Is Nicotine Replacement Therapy offered through the Quitline? No, though information on these products is available. For information on over-the-counter and prescription quitting aids, speak to your physician.

Will my information be shared? No. Personal information is kept completely confidential.

Who operates the Quitline? Who pays for it? The Kansas Toll-Free Quitline is operated by the American Cancer Society’s Quitline Services. The Quitline is funded by a grant from the U.S. Centers for Disease Control and Prevention.

How many times can I call the Quitline? The average number of counseling sessions is four. However, people in special situations, such as those who are pregnant or suffering from depression, usually have 5 counseling sessions.

Call the Toll-Free QUITLINE: 1-866-KAN-STOP (1-888-526-7867)

Proactive tobacco cessation counseling is available: Monday thru Thursday 6am – 11pm CST Friday 6am – 8pm CST Saturday-Sunday 8am – 6pm CST

* * * * * * *

If you need a little boost to inspire you to quit…these facts may be of interest. According to the 2004 Kansas Behavior Risk Factor Surveillance System:

Approximately 20 percent of adults in Kansas smoke.

Women and Smoking: A Dangerous Combination

Aug 3rd, 2005

I normally don’t focus on the risk side of health behaviors because that turns so many people off (and activates their resistance) so they stop listening. I prefer to concentrate on the positive health side of healthy choices. On occasion, though, I think it’s important to face the risks – the downside of our varous lifestyle choices.

Today an article caught my eye about the risks of smoking for women and I thought at least a handful of you would like to know about it. To read it, go here.

Smoking and Your Heart Rate

Mar 24th, 2005

You never know what will be the one thing that will motivate you to quit smoking. Maybe it will be this little exercise.

Take your pulse before and after smoking to see the effect of smoking on your heart rate.

Before Smoking, take your pulse: number of beats in 10 seconds _____ x 6 = _____ beats per minute (example: 14 beats in 10 seconds x 6 = 84 beats per minute)

After Smoking take your pulse: number of beats in 10 seconds _____ x 6 = _____ beats per minute What is the difference in beats per minute? _____

How to Take Your Pulse

1. Take your pulse on the the inside of your wrist – thumb side. Or take it at the carotid artery in the neck just below your jaw bone on the side of the neck. Do not use your thumb because there is a pulse in your thumb, and do not press hard on your neck because this could affect the pulse. Feel around until you feel a strong pulse.
2. Count the number of beats for 10 seconds.
3. Multiply this number by 6 to get the number of beats per minute.

How many beats per minute could you save your heart if you quit smoking?

Take the difference between the number of beats per minute before and after smoking and multiply this number by 60 = _____ Beats Per Hour Saved Take the difference between the number of beats per minute before and after smoking and multiply this number by 24 = _____ Beats Per Day Saved

Take the difference between the number of beats per minute before and after smoking and multiply this number by 365 = ______ Beats Per Year Saved

What did you think of this exercise? Were you surprised? Did it take you even a tiny step closer to thinking about quitting? If yes, then you have been 100% successful. It’s the little things that add up to big things. Keep looking for other little things that will help tip the scales toward quitting.

Invitation and Comments

What is your biggest challenge related to quitting smoking or staying quit? Write your comment or question in the comments link below.

Got Stress? Smoking Reduces Stress

Aug 31st, 2004

Before we get too serious I thought you’d enjoy a little smoking humor. Watch this little video to find out the REAL reason dogs want to go outside: 19 sec video (you’ll need a video player and sound for this clip)

Do you ever wonder why so many people are scared to death to quit smoking and why they relapse? Stress. Read on to find out what the main stress management techniques are that will help you cope with stress as well as your cigarettes help you cope with stress.

Kinds of Stress We Need to Manage (a little reminder of the enormity of life)

• Death
• Divorce
• Job you don’t like
• Disability or injury
• Arguments with significant others, family, co-workers, and friends
• Overdue bills
• Maxed out credit cards
• Long work hours
• Having and raising children
• Planning a wedding
• Getting a promotion
• Having an addiction
• Being sleep deprived
• Moving
• Being lonely
• Feeling worthless
• Being sad
• Living in a noisy, crowded, expensive city
• Crime
• Poor health
• Illness in the family
• War
• Presidential elections

You get the picture. It’s amazing how many opportunities there are in life to manage stress . . . or to smoke. If you smoke, you know that smoking really helps reduce stress. Big time.

When my dog, Zeus, died in the early 80’s, I chain smoked the entire day. My only comfort was my cigarettes. I lost my beloved dog, but I still had my cigarettes. Back then cigarettes were my main stress management tool. When I thought about quitting smoking, I got uptight or cried. Since then I have learned many, many stress management techniques. I rarely think of smoking when I’m stressed now.

The real message here is this: if you want to quit smoking, you MUST have several strategies in place to help you reduce and manage stress. You MUST or you will likely fail. The first time something awful or stressful happens when you’re trying to quit smoking, do you know what you’ll do to manage stress? If not, changes are you’ll start smoking again. . . within minutes of the stressor.

Here are Some Good Stress Reduction Strategies

• Practice good self-care – get plenty of quality sleep, eat healthful foods, pamper yourself (massage, pedicure, sauna). Remember HALT? (hungry, angry, lonely, tired) Never let yourself get that way.
• Talk with a mental health professional if you have deep issues that you’re afraid might get in your way of success.
• Talk with a friend, co-worker, or spiritual advisor - never underestimate the value of talking with people. You’ll get a chance to let off steam, solutions may come to you as you tell your story, and your confidant may have some useful insights.
• Hire a life coach to help you design a smoking cessation program - coaches are trained to help you problem solve, remove obstacles, and design supportive personal environments. I am a trained smoking cessation professional and life coach and would be glad to discuss being your coach. Working with a coach to design your quitting plan would give you a sense of confidence and reduce stress.
• Exercise Regularly – Exercise provides very similar stress reduction (physiologically and psychologically) that smoking does. I wouldn’t even think of quitting smoking without doing at least a little exercise (but then I’m an exercise physiologist and I strongly believe in exercise). Walking is wonderful. So is yoga, tai chi, kick boxing, bicycling, dancing, Pilates, basketball, tennis, racketball, stability balls, aerobics dance, weight lifting, gardening, chopping wood, and hiking to name just a few. Rent exercise videos, join a gym, grab a friend or a family member, or take the dog for a walk. Did you know that if your dog is fat you’re not getting enough exercise? Find ways to move more. Moving reduces stress. Yes, it’s a miracle.
• Pray, meditate, sit still – get in touch with the inner you. If it looks scary in there, get somebody to look in there with you.
• Read self-help and personal development books – check them out from the library. Can you walk to the library and kill two birds with one stone? (Is there a better expression than this . . . I’m feeling kinda bad for the birdies. Write your replacement suggestions in the comments link below).
• Take a stress management class - be sure to practice the exercises you learn when you get home. Taking classes (and reading self-help books) can get you nowhere if you don’t follow up with action and put what you learn into practice in your real life.
• Talk with your doctor and pharmacist about nicotine replacement products and Zyban (Wellbutrin is the generic version). You may be one of those people who could benefit from either or both of these products.

There are many more stress management techniques and tools, but these are the biggies. When you use several of these strategies, you’ll find that you really can manage your stress without smoking or chewing tobacco. Why not start getting your stress management plan together now so you’ll be ready . . . when the spirit moves you to quit.