The new year represents new beginnings. For many of us, this is a time when we resolve or commit to making changes that will better our lives in myriad of ways. Quitting smoking is one of the best things you can do for your health. It is also a top resolution. Innova Primary Care salutes your resolve to leave smoking behind. We know how challenging this can be, and we are here to support you every step of the way.

Get Off The Fence, Quit Smoking

For those of you still deciding whether or not you want to make the change, can we try and convince you to get off the fence and go for it? And here’s the deal, we know that YOU already know how bad smoking is for your health. We are not here to shame you into quitting. That is not how we do things at Innova. Instead, we want to give you the facts so that you can make an informed decision. When you know the truth, you can make your own choice. 

Smoking not only affects your lungs, but it is also responsible for reaping destruction on other organs and systems within your body as well. Smoking is proven to cause heart disease, lung diseases, diabetes, multiple types of cancer, chronic obstructive pulmonary disease, and more.

Apart from the well known conditions that smoking can cause, your skin and eyes are also affected. According to the CDC, smoking impacts almost every organ in your body. Once you quit, you will begin to see significant changes in your health.

Now for some great news! Once you decide to quit, your body immediately begins to purge itself of the toxicity caused by smoking. Within the hour, you will experience a drop in blood pressure and your circulation improves. Your heart attack risk begins to drop after 24 hours of quitting and within 48 hours, your ability to smell and taste improves.

Worried about lung function?

After 1 month, you will notice improvement. This continues over the course of the next few months and at the 9-month mark, your lungs will have experienced a noticeable improvement. Your health only improves from here. With each year you continue you’re smoke free, your body makes significant gains. Ten years out, your chances of developing lung cancer are cut in half and by the 20-year mark, the likelihood of lung cancer or smoking-related illness diagnosis drops to that of someone who has never smoked.

You have NOTHING TO LOSE and everything to gain!

Speaking of gaining, many people are reluctant to quit smoking because they fear weight gain. Are you letting the fear of seeing the scale trend upwards prevent you from making a choice to get your health back? Let us encourage you to get on the quit bandwagon by giving you some great tips to keep your weight in-check while you quit.

Did you know that weight gain is not inevitable when you quit smoking?

Studies show kicking the habit leads many to a new healthy lifestyle. There’s a lot of misinformation surrounding weight gain and smoking cessation. Many people assume they are doomed to gain a large amount of weight once they quit, but this is not the case. Weight gain may occur, but it does not have to. The Cleveland Clinic notes that many people gain now weight at all and for those that do the average is only 5 pounds. While that 5 pounds may frighten you, consider all that you get in return for quitting.

Quit Smoking and Keep the Weight Off

If you want to up your chances for minimal to no weight gain, here are some great tips to keep you on track. Remember, quitting smoking is a huge commitment, but with support and resolve, you can do this!

Eat Well

Smoking suppresses your appetite and revs up your metabolism. It also dulls your taste buds. Once you stop, you may notice that you are eating more because your appetite is back and food actually tastes better. It’s normal. To prevent consuming more calories than you need, be sure to eat well-balanced meals at regular intervals.

Rather than relying on chips and cookies to get you through, make sure you are eating a healthy mix of fresh fruits and vegetables, lean proteins, and beans and grains. Fuel your body like you really care for yourself. If you do get hungry between meals, opt for smarter choices to get you through.

For those of you who want more assistance with your post-smoking diet, make an appointment with your primary care physician to get the ball rolling. You can discuss the possibility of meeting with a dietitian to address your concerns and provide you with a more guided approach.

We know this won’t be easy. But we do know that you are strong.

Stay Hydrated

When cravings hit hard, reach for a bottle of water. Consuming enough H2O will really help combat some of the withdrawal symptoms associated with quitting.

Not only will keeping the water flowing help with cravings, but it can help you ward off extra pounds. Did you know that thirst is often confused with hunger causing many of us to reach for a snack or extra helping when all we really need is a glass of water? Keep yourself on track by making sure you drink enough water during the day.

Get Moving

Daily movement is important to your health whether or not you are putting cigarettes behind you. Get moving as a part of your quit plan by implanting just 30 minutes of walking each day. For those of you already in a fitness routine, stick with it. You will undoubtedly begin to notice how much better you feel without the cigarettes. You will be able to push yourself further and your endurance will improve.

Movement has tremendous benefits for your mental health too. Quitting smoking can cause stress and daily exercise is a way to combat this stress and boost your mood at the same time.

Keep Your Mouth Busy

Once you stop smoking, you may need to find something else to do with your hands and your mouth. We suggest chewing gum or sucking on hard candy to help keep your mouth busy.

Why not start a new hobby like knitting or drawing to keep your hands busy? Think of all the time you will have now that you are not stopping for endless smoke breaks. Retrain your hands and mouth to find pleasure in other forms. You will not regret it.

Quit Smoking, Gain Life

Yes, you may gain a few pounds when you quit smoking, but the improvements to your health that occur once you stomp out cigarettes for good far outweigh a few pounds. Remember, you are gaining a full life when you leave the smokes behind. Innova Primary Care is here to support you in any way we can.