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 Why can’t you just stop? Don’t you know you are killing yourself? Why do you do it?”
If you are a smoker, you are all too familiar with this chorus of questions. You inevitably feel frustrated or resentful when it comes to responding. Even if you have reached your own conclusion that it’s time to quit, you may feel that the addiction has too tight a grip on you. If so, don’t despair -- smoking cessation is not out of your reach.
Make no mistake; the act of quitting is not easy, but it’s not impossible. Smokers often attempt to quit several times and try a variety of different approaches. Studies have shown that the average smoker attempts to quit four times before they are able to fully overcome the addiction.
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Mark Twain summed it up when he wrote, "Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." Cydne Marckmann, ARNP, smoking cessation specialist at Sound Family Medicine, believes Twain’s satirical comment rings true. Quitting is a physical and mental process, not just a solitary act of self-discipline.
Why Quit?
The risk of not quitting has become undeniable. According to the 2004 Surgeon General's Report, tobacco smoking remains the number one cause of preventable disease and death in the United States and will end up killing half of the people who don't quit.
Even with the rise of a wide range of cancer-causing chemicals in our world, tobacco smoke, which contains thousands of chemical agents and over 60 substances that are carcinogens, stands out as the leading cause of this disease. Despite these discouraging statistics, smoking cessation is indeed possible and has immediate health benefits. Most importantly, smoking cessation decreases the risk of lung and other cancers, heart attack, stroke, and chronic lung disease.
Recent studies have given us more than a glimpse into the effects of smoking. There are two ways that nicotine works on the nervous system - it is a mild relaxant and a mild stimulant, depending on the situation. Its effectiveness does not come from the level of mood shift, but in the frequency it is used to alter one’s mood. If you are a bit tired and smoke to make yourself more attentive, you've shifted your mood slightly. If you are irritable or anxious and you smoke to calm down and relax, then you are using nicotine to alter your mood.
Taking Ownership of an Addiction.
People who get serious about smoking cessation need external motivation as well as personal determination. For some people, that motivation can be your family. For others, it may take a brush with illness, a caring confrontation from close friends, or a sobering set of facts from a no-nonsense doctor. Whatever the motive, the successful quitter must have a plan for tackling the addiction. Here are several options to discuss with your physician:
- Just Stopping ("Cold Turkey”) – When trying to stop smoking without help from aids of any sort can be abrupt and difficult to sustain. The biggest advantage is that most of the nicotine from tobacco leaves the bloodstream within three days. Nicotine withdrawal symptoms may be more intense than if a nicotine replacement therapy (NRT) is used, but while more acute, the pain of withdrawal may be shorter-lived.
- Nicotine Replacement Therapy (NRT) – This involves a measured dose of nicotine to help ease the physical symptoms of withdrawal. Unlike cigarettes, which consist of thousands of poisonous and/or carcinogenic chemicals, NRTs contain only nicotine. NRTs allow one to withdraw from nicotine by gradually reducing the amount received in each dose. Products: Nicotine patch, gum, inhaler, lozenges, and nasal spray.
- Counseling – This allows for support to help hold one accountable for their smoking habits, and can be a highly effective way to quit long-term.
- Medications - Some people turn to medications to help them during the process. Anti-depressants and anti-anxiety medications are the most frequently prescribed. Common medications consist of Bupropion (includes the brands Zyban, Wellbutrin, and Buproban) and Chantix.
Cydne Marckmann, the Sound Family Medicine smoking cessation expert, explained the process she puts her clients through. “I have my clients sign a contract with themselves when they decide to quit and ask that they hold themselves accountable to that contract. In addition, I ask that they plan for pitfalls, for the "I always smoke when…” behaviors, and equally important, for the way that they are going to reward themselves. I ask for one day, one week, one month, six month and one-year rewards. I had one client put $6 a day in a jar and reward herself with a trip on her one-year anniversary. The rewards don’t have to be monetary, either. You can plan to take a walk and praise yourself for being less out of breath at any anniversary interval.” Cydne recommends that quitting programs be carefully planned in order to suit an individual’s needs for optimal success, and that any nicotine replacement product be discussed with a healthcare provider. “When stopping smoking, everyone is going require different treatment. A 40-year smoking history has different needs from a 2-year smoking history.”
Perks of not puffing
Smoking cessation is important for your health and provides many undeniable benefits. Soon after you quit, your circulation begins to improve, and your blood pressure starts to return to normal. Your sense of smell and taste return, and breathing starts to become easier. In the long-term, giving up tobacco can help you live longer. Your risk of getting cancer decreases with each year you stay smoke-free. The risk of coronary heart disease is reduced by half after one year off cigarettes, and in 5 to 15 years, the risk of stroke for ex-smokers returns to the level of those who've never smoked. If you are currently smoking, it may be hard to imagine yourself as an ex-smoker with freedom from the habit. Quitting is possible though, and you can quit just as surely as anyone else. It all starts with making the commitment to quit, and taking action. From there, it means creating a daily process – essentially, new habits – to learn to live your life free of the addiction. Don't let smoking have a hold on your life anymore.
Finding the best way to quit can be tricky so make sure you’re ready and willing. Being aware of your family health history and getting educated on the withdrawal issues are important to take into account before considering quitting. Take the first step by contacting Cydne Marckmann, SFM’s resident smoking cessation expert, or your SFM family physician. Here are some web links that may give you additional information:
Long-Term Benefits Of Quitting Tobacco
Cigarette Smoking and Cancer: Questions and Answers
Who Me . . . Stop Smoking Again?
Smoking Cessation
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SFM Announces Our Scholarship Winners for 2008
For the fourth year now, Sound Family Medicine has awarded scholarships to local high school students. Students who have a connection to Sound Family Medicine, either as patients, employees or as children of employees, were invited to apply. Applicants planning to pursue a career in a health care related field were given special consideration.
This year we have found seven worthy high school seniors. Symone Stout and Logan Bushnell from Emerald Ridge High School, Tyler Bowen and Susanna Saxon from Rogers High School, Taylor Harris from Puyallup High School, Kelli McKeowan from Graham-Kapowsin High School, and Keshia Mayrhofer from Bonney Lake High School received scholarships at their high schools’ awards ceremonies. We attended these ceremonies in order to see the many special young adults, ready to go forth on their own as college freshmen this fall. Each scholarship recipient is an excellent student who is extremely involved in our community.
 Symone Stout will be attending Brigham Young University, which she has dreamed of attending since the age of five. She intends to major in Elementary Education and wants to be a positive role model for children as a 6th grade teacher; much like her 4th grade teacher, Mrs. Hatch, was to her. At Emerald Ridge High School, she was part of the Honor Roll, Concert Choir and voluntarily took part in Church Camp, Relay for Life, Youth Volleyball coaching, and Future Educators of America. For her senior project, she chaperoned for 6th Graders at Miracle Ranch Camp.
 Tyler Bowen will be attending Pacific Lutheran University and intends to major in biology or history so he can help others through medicine, or mold young minds through teaching. At Rogers High School, he was ASB Treasurer, part of the Student Council, played football, baseball, and basketball and received multiple athletic awards. He volunteered at the YMCA and a Youth Football Camp. For his senior project, Tyler coached third and fourth graders for youth flag football.
 Logan Bushnell will be attending the University of Idaho to major in Business/Marketing, with hopes to earn a Doctorate and become an Orthodontist. At Emerald Ridge High School, he was involved in DECA, Spanish Club, Honor Roll, and was a Varsity Baseball and Football Team Captain who received multiple athletic awards. Logan voluntarily found donors for Leukemia foundation and participated in church fundraisers for the needy. For his senior project, he was a Quarterbacks Coach for a Summer Football Camp.
 Susanna Saxon will be attending Washington State University next year to major in Nursing. She hopes to become a nurse in order to work in speech therapy. Through Rogers High School, she was part of the Running Start program. Susanna voluntarily took part in the International Youth Conference in Poland, she cared for neglected horses, taught ESL classes for adults, and attended Medical Careers Camp. For her senior project, she studied American Sign Language and tested Developmental Psychology.
 Kelli McKeowan will be joining the Cougar crowd at Washington State University next year to study biology, in order to help her community through medicine. At Graham-Kapowsin High School, Kelli was involved in Honor Society, Leadership Class, Renaissance Class, and was Captain of the Varsity Cheerleading Squad. Kelli has participated in numerous volunteer activities, including visiting nursing homes, adopting a highway for clean-up, cancer fundraising, and adopting a family for the holidays.
Taylor Harris will be attending Central Washington University as a Social Service major next year. She intends to become a social service worker, interested in drug/alcohol abuse and its effects on the family environment. At Puyallup High School Taylor was involved in French Club and Drama. Outside of school she volunteered with the Food Bank and Relay for Life, which became the basis for her senior project. She worked hard as a Captain for American Cancer Society’s Relay for Life to organize a team and compete all four years of high school.
 Keshia Mayrhofer is attending Western Washington University this fall as an Elementary Education major in hopes of becoming a teacher and helping children through important stages in their lives. At Bonney Lake High School, she was involved in Drama Club, Band Wind Ensemble, and was a member of the Honor Roll. Outside of school, she took part in Beautify Bonney Lake and the Mary Bridge Children’s Hospital fundraiser as a volunteer. For her senior project, Keshia took charge in making new costumes for the Drama Club. We are extremely excited to be able to celebrate these young adults' successes and grant them a scholarship to continue their passion of academia and community service. Congratulations to each of our recipients, and best of luck with future endeavors!
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SFM Helps Sponsor 2008 Relay For Life Event.
For the second time, Sound Family Medicine sponsored the American Cancer Society’s Relay for Life at the Presenting Level, the highest level of sponsorship at $10,000.
People from all over the Puget Sound gathered at Emerald Ridge High School to walk from June 20th to the 21st in the Race for the Cure.
The relay embodies the hope that those lost to cancer will never be forgotten, that those who face cancer will be supported, and that one day cancer will be eliminated. Race for the Cure is so much more than a 24-hour event organized for the community to camp out and walk, jog, or run around a track. It’s a time to remember those lost to cancer, to support those who face cancer, and to celebrate those who have survived cancer. It’s a chance to fight together for a cancer-free future. The event reminds us that ALL cancer never sleeps and our support is never ending.
We had fun catching up with friends, hanging out together, walking and reflecting on the impact cancer has on our lives. Thanks so much for your support during our fund raising activities.
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Our doctors are on the move.
Due to the growth of our practice and to better meet your needs, Doctors
Kevin Taggart and Christopher Young have moved across the street to Hartland
III. This newly-remodeled space is across the street from the Hartland
office, located at 3909 10th Street South East.
Dr. Edward Pullen is also moving about 10 minutes away from the
Puyallup/Hartland location to the Sunrise office located at 11102 Sunrise
Blvd East and 176th Street at Sunrise Medical Campus.
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©2008 Sound Family Medicine |
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