The WM Parenting Connection

By Stacey Celaya - Family Health Expert

Last week I talked about smoking and the many benefits to quitting. Some long-term and some very, very short-term. But addiction is a tough thing. And even though our brain KNOWS smoking is bad for us and that we will be healthier and live longer if we quit -- the addiction doesn't care. Addiction is a physiological condition and unless we understand the process of withdrawal it is far to easy to give in to the intense cravings and the physiological NEED for nicotine. Never mind the mental games we play on ourselves when we are trying to change bad habits for good.

So let's talk about some of those withdrawal symptoms that come along with quitting tobacco use.

Did you know that there is such a thing as "nicotine flu"? When you start to go through withdrawal your body starts to ache and you feel as though you have the flu. It doesn't last forever but it is not a fun deal.

Other symptoms include:

• Constipation, stomach pain, gas - lasts 1-2 weeks. When you quit your intestinal movement decreases for a short amount of time. Combat this by drinking plenty of liquids, add fruits and vegetables and whole grains cereals to your diet to help get things moving.
  
• Cough - this lasts only a few days and it's your body trying to rid itself of the mucus that has blocked your airways and restricted your breathing. Drink plenty of fluids and try to avoid additional stress in the first few weeks.
  
• Hunger - this can last up to several weeks and is caused from confusing cravings for nicotine with hunger pangs. Hunger may also come form oral cravings or the need to be doing something with your mouth. Your mouth is used to doing something. Drink plenty of water or low-calorie beverages and be ready with low-calorie snacks.
  
• Depression - lasts 1-2 weeks and is completely normal to feel sad after quitting. Do more fun activities, lean of friends and family for support and talk to your health care provider about how you are feeling.
  
• Irritability - this is one of the longest lasting symptoms lasting between 2-4 weeks and is a result of your body craving the nicotine. To ease the irritability try taking walks or a hot bath and work on your relaxation techniques.
  
• Fatigue - this is also one of the longest lasting symptoms and results from the lack of nicotine in your body. Nicotine is a stimulant and your body is missing that chemical. Take naps, don't push yourself and consider the use of nicotine medications (talk to your health care provider they can help you pick the right one for you).
  
• Insomnia - Lasts about a week. Nicotine affects brain wave function and influences your sleep pattern. If you're coughing a lot while you are trying to sleep that can interrupt your ability to sleep. Dreaming about smoking is also a very common thing when you have quit. Limit your caffeine intake and don't have any after noon. After you quit smoking the effects of caffeine will increase. Use relaxation techniques.
  
• Inability to concentrate - This lasts only a few weeks and again, this is related to the decreased stimulant of the nicotine. Your body needs time to adjust to that. You should plan your workload accordingly and avoid additional stress during the first few weeks.
  
• Tightness in the chest - This will last only a few days and is likely a result of the tension created by your body's need for the nicotine. Also if you are doing a lot of coughing then your muscles may be a little sore. Use relaxation techniques and deep breathing and speak to your doctor if if lasts more than a couple days or it gets worse.
  
• Dizziness - This lasts a couple days and is a result of all the extra oxygen that your body is now getting. Use caution when getting up or changing positions. Do these things slowly to help limit the dizziness.
  
• Cravings to smoke - Nicotine is a VERY addictive drug. Withdrawal causes your body to crave it. After about 2 or 3 days the frequency 0f the cravings will lessen but it is possible that you will have cravings to a much lesser degree for months or years. You should try to wait out the urge - it will only last a few minutes. Distract yourself with another activity. Talk to your doctor - there are many nicotine medications that can help with these cravings.

You will notice that most of these symptoms occur within the first 1-2 days and peak within the first week and then subside withing 2-4 weeks.

It may feel difficult to get through these many symptoms. Talk to your health care provider about any new symptoms especially if they are severe. There are so many medications these days that can help ease the withdrawal symptoms making your success at quitting that much easier.

For more information and help with quitting any and all tobacco use call the telephone quit helpline: 1-800-QUIT-NOW.

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