Tips on How to Quit Smoking

“Smoking is dangerous to your health”. This statement is usually seen in TV commercials and print ads.

(PIA) — Smoking is associated with different kinds of cancer such as cancer of the mouth, tongue, throat and lungs. It is also related to chronic bronchitis, emphysema, ischemic heart disease, hypertension and other non-communicable diseases (NCDs).

Smoking is addictive. Once you start smoking, it is hard to give up. The best rule is never to start smoking.

But if the habit has been formed, here are simple tips on how to stop smoking:

– Decide to stop smoking and set the time when you’ll quit smoking.

– Throw away all cigarettes, cigars, matches, lighters and ashtrays.

– Watch out for any untoward signs (withdrawal syndrome), such as nausea, cold-clammy perspiration, trembling and restlessness in a week or two.

– Drink plenty of water.

– Get involved in different physical activities to divert craving for cigarettes.

– Use the money saved from not buying cigarettes to get a special gift for yourself.

– Avoid going to places where cigarettes can be bought and where people smoke.

– Avoid lightning even just one cigarette. This will lead to another and still another until the habit is back, without you knowing it.

– Carefully observe your diet to avoid gaining weight.

– Tell friends and relatives that you stopped smoking cigarette to get their support.

Remember the 10th message of the 2012 Nutritional Guidelines for Filipinos (NGF): be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and do not smoke to help prevent lifestyle-related non-communicable diseases.

For more information on food and nutrition, contact Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, Gen. Santos Avenue, Bicutan, Taguig City, Metro Manila, Tel./Fax: 8372934, 8373164; FNRI-DOST website: www.fnri@dost.gov.ph, email: mar_v_c@yahoo.com, mvc@fnri.dost.gov.ph (Ma. Idelia G. Glorioso, FNRI-DOST S&T Media Service/PIA-Caraga)