MANILA, Philippines – last week, we learned that smoking kills. is it about time that we kill (the) smoking (habit)? Like any addiction, it can be almost impossible to stop because of the associated pleasure smoking brings. But quitting may be the only way to get back your health if it’s not too late.

Benefits of quitting. A 2001 University of California study revealed the immediate effects of not lighting up:

Within 20 minutes, blood pressure decreases; pulse returns to its normal level.

After eight hours, carbon monoxide levels in the blood return to normal, oxygen level increases.

After 24 hours, chance of heart attack starts to decrease; breath, hair, and body stop smelling like smoke.

After 48 hours, damaged nerve endings begin to recover; sense of taste and smell improves.

After 72 hours, the body is virtually free of nicotine; bronchial tubes relax and breathing becomes easier;

After 2–12 weeks, lungs can hold more air; exercise becomes easier, and circulation improves.

The long-term effects of quitting include:

After 1 year, the risk of coronary heart disease is cut in half.

After 5 years, the risk of stroke falls to the same as a non-smoker.

After 10 years, the risk of lung cancer is cut in half and the risk of other cancers decreases significantly.

After 15 years, the risk of coronary heart disease drops, usually to the level of a non-smoker.

Smoking cessation. to date, there are seventeen (!) methods of quitting smoking. They all deal with getting off nicotine dependence, the main chemical culprit in the addiction. So make no mistake about it – withdrawal symptoms start as early as four hours after stopping and peaks at 3 to 5 days but tapers off in two weeks. Expect the physical effects of tingling in the hands and feet, sweating, intestinal disorders (cramps, nausea), dizziness, headache, cold symptoms as the lungs begin to clear (sore throat, coughing, and other signs of colds and respiratory problem). and if that’s not enough, watch out for: Temper tantrums, insomnia, anger, depression, irritability, and anxiety. (QuitSmokingSupport.com). and oh by the way, weight gain (nicotine is an appetite suppressant, too).

What works. There’s just stopping (“cold turkey”); pharmacological — nicotine replacements in the form of lozenges, patches, sprays, and inhalers; anti-depressant bupropion, the nicotinic receptor agonist varenicline which controls the withdrawal symptoms; and of course cigarette substitutes like the electronic cigarette or herb preparations (non-tobacco). Hypnosis and acupuncture are alternative approaches.

Individual or group counseling is available in hospitals that offer smoking cessation services. So get help. Don’t do it alone because there are also support groups.

It is not too late to quit smoking. But you must commit to stop. not only restaurants or buildings can be “smoke-free.” Dr. Pujalte is an orthopedic surgeon.