The American College of Lifestyle Medicine recommends that we follow six pillars for good health: restorative sleep, physical activity, optimal nutrition, connectedness, stress management and avoidance of risky substances. This Healthy Lung Month, we should, of course, focus on nicotine, the risky substance that does so much damage to respiratory health. If we have been doing good work with the other pillars, however, we may already be building some of the strength needed to quit smoking or other harmful tobacco products.
Stress management. Many people turn to smoking to deal with stress. Find methods that heal rather than damage your body when you are stressed. Try yoga or meditation. Diaphragmatic (or deep) breathing can not only make breathing easier, but can also help you manage pain symptoms, lower your blood pressure and improve your core muscle stability according to Johns Hopkins Medicine. To learn the method, go to my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing.
Exercise. Fall is the perfect time of year to get back into shape. You can enjoy the many beautiful fall hikes or walks in Indianapolis or farther afield (https://do317.com/p/best-spots-to-see-indiana-fall-colors). Being outside is also a stress reliever for your body. The American Heart Association references studies indicating 120 minutes a week in nature are good for your well-being. While it may take time to reach the 150 minutes of moderate-level physical activity recommended for adults each week, a brisk walk is included among options for that moderate-intensity physical activity.
Once the weather cools, consider Eskenazi Health Healthy Me programming, free group sessions for patients (eskenazihealth.edu/programs/healthy-me). Exercising alongside others can help you stay motivated. You can also reach out to friends who may want company when they take walks or work out in the gym. The local AARP even includes a list of malls available for walks: local.aarp.org/indianapolis-in/mall-walking.
Connectedness. Quitting smoking or other tobacco products does not have to be a solitary effort. Quit Now Indiana (1-800-784-8669) offers free resources, including the support of a coach who helps you develop a plan based on your own needs and goals (quitnowindiana.com/quit).
Online support groups are available through the American Lung Association as well (lung.org/help-support/patient-caregiver-network/online-support-communities). Reach out to family and friends too. Don’t hesitate to talk to friends who may tempt you to smoke in the early stages of your quitting journey. You can discuss why you must avoid going to certain places or taking part in certain activities with them and encourage them to do alternative activities with you.
Avoiding harmful substances. Nicotine/tobacco is the single largest preventable cause of death in the United States. One of the benefits of quitting smoking the American Cancer Society (ACS) cites is how quickly your lungs start to feel stronger afterward. ACS points out that your heart rate can drop within minutes and nicotine can disappear from your blood in days. Within months, you may notice that it is much easier to breathe.
Avoid vaping and ZYN nicotine pouches as well as cigarettes. They are not good replacements for smoking. While there are healthy replacement therapies, these two methods are not advised. Not only is nicotine addictive, but some studies indicate that vaping and use of nicotine pouches may also expose you to additional harmful chemicals.
Although health is the biggest priority, don’t forget that smoking has become increasingly expensive in Indiana. Just this summer, the tax on cigarettes tripled. A step often included in a smoking “quit plan” is calculating the financial benefits of doing so (smokefree.gov/build-your-quit-plan).
Quitting harmful substances — especially addictive ones, like nicotine — can be very challenging and may require repeated interventions and attempts. Building up your resistance through the support of others, exercise and stress-handling methods can make those first steps just a little easier. Don’t hesitate to reach out to your health care provider for support.
Ananda Kannappan, M.D., primary care physician and Lifestyle Medicine practitioner with Eskenazi Health Center Grande