Pledge to stop smoking in new year

If you're among the 18 percent of adult Texans who smoke, odds are good that "stop smoking" appears high on your list of New Year's resolutions. The Department of State Health Services has some tips for turning that resolution into a reality.

"Smoking remains the leading cause of preventable death in the state," said Dr. David Lakey, the state's health commissioner. "A person under 50 who stops smoking today cuts their risk of dying in the next 15 years in half. No one thinks it's easy to quit smoking, but the health benefits will make that effort worthwhile."

Lakey advises smokers to set a date and develop a plan to stop smoking.

"Nicotine is a powerfully addictive drug so you should think about how you're going to cope with withdrawal symptoms," said Lakey. "Different strategies work for different people. The important thing is to have options that will help you get over the craving to smoke."

Many people benefit from using medications or nicotine replacement products, such as a nicotine patch or gum. Studies have found that smokers who use prescription medications or nicotine replacement products when they try to stop smoking double their chances of success.

The Department of State Health Services offers these tips for dealing with the side effects of nicotine withdrawal:

• Irritability or anxiety: Cut down on caffeine. Take deep breaths. Go for a stroll.

• Trouble sleeping: Take a warm bath. Drink herbal tea or warm milk. Read.

• Trouble concentrating: Simplify your schedule for a few days. Make a "to-do" list. Take a break.

• Increased appetite: Drink more water, especially out of a sip bottle. Eat slowly. Snack on carrots, pickles, grapes or rice cakes.

• Constipation: Eat more fresh fruit, vegetables and whole grains. Drink six to eight glasses of water a day.

• Sore throat: Sip ice water. Suck on sugarless hard candy or lozenges.

• Fatigue: Take a nap. Go to bed early. Try not to push yourself for two to four weeks.

"Remember that a withdrawal symptom or craving usually only lasts for a short time," said Lakey. "That feeling is going to pass in about 20 minutes whether you smoke or not."

The physician said it's also good to know what triggers one's desire for a cigarette. For some people it's drinking coffee, driving or watching television. "Try avoiding the activities or places that trigger your desire to smoke."

Smokers also can replace the habit with a healthy alternative, such as walking, drinking more water or eating more vegetables. The healthy activities will help one cope with nicotine withdrawal in addition to providing other benefits.

"One of the most important things to remember is to be patient," said Lakey. "Most people make several attempts to stop smoking before they are successful."

Lakey also recommends finding a supportive friend or family member who can help you through the cravings.