Dr. Gonzalo Fraser

The Soldotna Medical Clinic is on your side. Knowing the science, the facts about tobacco. The evidence is overwhelming. Tobacco can ruin our health. And it can kill you.

Quitting will benefit your health, your life and your loved ones. You’ve made the right decision to quit.

Deciding to quit is a big step, but following through is just as important. Quitting smoking is not easy, but others have done it, and you can too.

If you want to quit but worry about gaining weight, relax. Quitting doesn’t mean you’ll automatically gain weight.

· Plan menus carefully.

· Be physically active every day or join an organized exercise group.

· Weigh yourself only once a week. Body weight varies from day to day.

· Carry sugarless gum and artificially sweetened mints. Try eating only one piece of candy at time.

· Find things that keep your hands busy but do not involve food.

· Mobilize your mind and body!

· Write down all the reasons why you want to quit (The following appear on most people’s list)

· Smoking is bad for my health

· I want to get rid of my smoker’s cough

·I want to be I control of my life, not be a slave to a habit.

· Smoking makes my clothes and hair smell bad.

· Smoke Fewer Cigarettes.

· Collect all your cigarette butts in a large clear glass jar to reinforce how disgusting smoking is.

· Don’t carry matches, and keep your cigarettes out of easy reach.

· Don’t buy a new pack until you have finished the one you are smoking

· Expect Urges

You will still have urges for a cigarette. But don’t let a temporary urge seduce you back into a permanent addiction. You’ve worked too hard and come too far. Never let yourself think “one won’t hurt” It will. If you strike up, you strike out!

Talk to your health care provider and start on your very own program now.

Immediate results.

Within 12 hours of your last cigarette, your body starts to heal. The levels of carbon monoxide and nicotine in our system decline, and your heart and lungs start to repair damage caused by cigarette smoke. In few days you will start to notice some remarkable changes in your body. Your sense of smell and taste will return. Your smoker’s hack will disappear. Your digestive system will to normal. Most important of all, you’ll feel alive- clearheaded, energized and strong. You will breathe easier and can climb a hill without feeling dizzy or out of breath.

In Conclusion

You have done it! Congratulations. Each month, on your anniversary of your quit date, plan a special celebration. Celebrate life with your loved ones.