Quitting Smoking

By Dean Ornish, MD

Dr. Richard Pollin, director of the National Institute on Drug Abuse says, cigarette smoking is "the foremost preventable cause of excess death in the United States." But you knew that already.

What you may not know is that smoking is the leading cause of impotence. Nicotine causes your blood vessels to constrict--not just in your heart, but also in your sexual organs. Impotence is caused by decreased blood flow to your penis. Emotional stress and a high fat diet also reduce blood flow, whereas quitting smoking, eating a low-fat diet, and practicing stress management techniques increase blood flow not only to your heart but also to your sexual organs. For many people, that's a lot more motivating than telling them they're going to live a few months longer.

In California, for example, the Dept. of Health Services commissioned a series of billboards with a Marlboro-type cowboy holding a limp cigarette. The caption read, "Smoking causes impotence." Very cool.

Every cigarette you smoke damages your health. Even if you never get heart disease or cancer later in life, each cigarette you smoke affects your health. And you can feel the difference, right now. You may be motivated to quit by paying attention to these short-term effects rather than whether or not you're going to get cancer some day.

Because nicotine is so addictive, it is very hard to stop smoking. But you can. The single most important factor for people who successfully quit smoking was the belief and confidence that they could do it. There is no magical quick fix. Do it when you really decide you want to do it -- in your own time and in your own way.

10. "Cigarettes are my friends"
Setting up support groups with others who are stopping smoking, as well as learning key pathways to better communication are some ways you can develop and maintain meaningful relationships and true friendships.

9. "Smoking is my Social Cushion"
As I'm sure you've noticed, smoking is actually becoming prohibited in more and more public places. By practicing effective communication skills, such as empathy and compassion with your friends, family and co-workers, the quality of connection, love and intimacy in your life will expand and be richened.

8. "Smoking gives me something to do with my hands"
Short bouts of activity, such as cooking, chopping vegetables, and gardening allow you to manage tasks and perhaps even exercise.

7. "Smoking helps me concentrate and perform better"
The enhanced ability to concentrate and the "alert relaxation" felt from smoking are far surpassed by that from Meditation and Stress Management.

6. "Smoking helps me control my anger and hostility"
Nicotine has actually been reported to decrease the arousal of the brain's limbic system, which is associated with anger. Although the situations may not change, your reaction to them can. Meditation and stress management allow you to begin exploring and changing the roots of anger.

5. "Smoking helps me control pain, both physical and emotional"
By becoming aware of pain - whether physical or emotional - you take the first step towards transforming your life. Meditation, for example, allows you to become more aware of pain yet tolerate it better and to use it as a catalyst for healing.

4. "Smoking gives me the chance to step away and check in with myself"
Setting aside time in each day to be alone with your self is of great value indeed. Short bouts of activity or relaxation, such as taking a walk around the block, taking the stairs, or closing the door to easily breathe & meditate all allow you to have time to yourself, as well as enhancing your well-being.

3. "Smoking makes me feel like I'm in more control of my life"
Smoking only really gives the illusion of control, since most people find it very difficult to control whether or not they continue smoking. Caring enough to make healthy lifestyle choices gives you real control over your health, well-being - your life.

2. "Smoking helps me relax and cope with stress"
Stress management techniques, such as yoga, meditation and imagery allow you to relax and manage stress while addressing the more fundamental causes of stress: emotional and spiritual issues such as loneliness, isolation and unhappiness, without using a cigarette to "bypass" them.

1. "Smoking helps me keep my weight down"
The Reversal Diet allows you to eat a larger amount of food yet consume fewer calories, so you can eat whenever you feel hungry. Also, your metabolism will increase on the Reversal Diet without the harmful effects of nicotine.