Quit | Athens Java Hut

It’s no secret that quitting the cancer sticks can lead to weight-gain—an incentive, for some, to hang on to the dangerous habit. But it’s time to put an end to that ridiculous excuse. A new anti-smoking medication may also help prevent weight gain among quitters, according to a study published in Biological Psychiatry.

Researchers at the University of Chicago and Yale University gave 700 male and female smokers either a pill, Naltrexone, or a placebo. Naltrexone helped the men ditch cigarettes, upping their quit rate from 17 percent to 30 percent over three months, but it did not significantly improve a woman’s odds of quitting. However, in women who did stop successfully, the drug helped cut their weight gain by more than half. Those on the placebo put on an average of 5.1 pounds, whereas women on Naltrexone only gained an average of 2.3 pounds. The drug is an opioid blocker, working to reduce cravings for alcohol, heroin, and nicotine, but it also blocks cravings for foods many smokers indulge on while they quit.

Mike Dow, Psy.D, clinical director of therapeutic and behavioral services at The Body Well integrative medical center in Los Angeles, explains weight gain is common with quitting because nicotine alters brain chemistry and induces cravings. “When you give up smoking, your brain is low in your body’s feel-good chemicals, dopamine and serotonin,” he says. “Many people gain weight when they quit smoking, because they trade cigarettes for unhealthy food to get these feel-good chemicals back. Dopamine is released when you eat high-fat foods, and serotonin is released when you eat sugar and processed carbohydrates.”

Here’s the thing: While more research is needed on Naltrexone (which, again, wasn’t actually effective at helping women quit), you don’t need to wait for a miracle pill to kick the habit. And definitely don’t avoid quitting in fear of food cravings and weight gain. A few strategies can help combat both problems. It’s not too late to re-write your New Year’s Resolutions list, with “Quit Smoking” at the top. Here’s how:

Keep active
Boost serotonin and dopamine levels — just don’t do it with food. Opt for healthy behavioral habits instead. “Running to loud music or kickboxing are great dopamine-booster activities,” Dow says. “Cuddling with loved ones or pets, calling friends, or taking mindful walks are great serotonin-booster activities.”

Avoid extreme dieting
You might think swearing off carbs is wise, but your body needs them to keep cravings in check. “Choose smart carbs like whole grains, fruits, and vegetables to control cravings and boost serotonin to control anxiety,” says physician nutrition specialist Melina Jampolis, MD.

Up your protein
Lean meat, eggs, soy and nut butters should stay in your food arsenal as you quit. Jampolis says protein with each meal will help “control blood sugar and hunger” over the course of your day.

Chew gum
Your mouth is used to cigarettes; don’t neglect it. Chew sugar-free gum between meals. “Quitting can increase appetite directly or indirectly, as you crave the oral stimulation of smoking,” Jampolis says. “Gum keeps your mouth busy, and studies show it can even help you lose weight.”

Break routines
Did you used to take a smoking break at 10 A.M. with co-workers? Take your break at 9:30, and go for a short walk instead to avoid the sight and smell of cigarettes. “Just like eating patterns, smoking patterns contribute to addictive behavior,” says Jampolis.

photo: iStockphoto/Thinkstock

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Unless you wash your hands every time you use your phone, keyboard, or doorknob, the best way to avoid sickness is to touch your face less, according to a new paper published in the journal Clinical Infectious Diseases.

Researchers observed 249 people in public areas and subways in two cities. They found that the average person touches communal surfaces about three times an hour, and touches her own mouth or nose even more frequently. That’s a problem, because viruses and bacteria enter the body through mucus membranes in your nostrils, mouth, and eyes. When you scratch your nose or rub your eyes, you hand-deliver the germs you’ve picked up from touching common surfaces, and increase your risk of infection. And because any object you touch between hand-washings can contaminate your hands, experts say the solution isn’t just washing more, but also touching your face less.

“Washing our hands and avoiding hand-to-face contact are equally important in preventing any infectious disease,” says Stephen Dahmer, MD, a physician affiliated with the Continuum Center for Health and Healing. “But we’re not washing our hands often enough, and most people don’t do it correctly.” To wash your hands the right way, use antibacterial soap, rub your hands together vigorously for 20 seconds, and be sure to scrub up to the wrist, including the back of your hands, between the fingers, and beneath the nails. Then use an elbow to turn off the faucet, and a paper towel or air dryer instead of a reusable cloth.

To decrease your chance of infection no matter how well you wash, use these strategies to quit touching your face.

1. Take a video. Do you frequently prop up your chin with your hands, sweep your hair out of your face, or brush your cheek when you hold your phone to your ear? You might not even know it. “Face-touching is an unconscious behavior, so you need to become aware that you’re doing it,” says says Robin Kerner, PhD, a clinical psychologist at St. Luke’s Roosevelt Hospital in New York City. Set up your cell phone or webcam to record a portion of your day, then play it back to discover how you touch your face, and how often. If your bangs are the culprit, use a barrette to keep them in check. If your phone is to blame, switch to speakerphone or use a headset. And if you have an itch that must be scratched? Use an alcohol-based hand sanitizer immediately beforehand, or cover your finger with a tissue before touching.

2. Ask others to speak up. When you touch your face, you don’t just deposit other peoples’ germs—you pick up your own and spread them. To help your family, friends, and coworkers stay clear of any illnesses you’re carrying, ask them to tell you whenever they see you mindlessly touch your face. Then return the favor. Bonus: You’ll all be more conscious of your habits when nobody is watching.

3. Sit on your hands. If you typically chew on your cuticles while watching TV, or rub your temples during meetings, tuck your hands under your thighs or butt, instead. “Simple behavioral changes will make you more aware when your hands become free and more aware of what you are doing with them,” says Kerner.

photo: Hemera Technologies/AbleStock.com/Thinkstock

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Tag Archives: Quit

How to Quit Smoking Without Gaining Weight

Why You Need to Quit Touching Your Face