More Quitting Tips for the Perimenopausal Smoker (Perimenopause and Smoking continued)

• Determine what kind of smoker you are. A heavy smoker smokes a pack a day. A light smoker smokes less than 10 sticks a day. An average smoker falls in between the two. Plus we also have the  social smoker – that’s the smoker who only does so at parties and social gatherings. The heavy smoker would usually be the one to have a little difficulty in quitting.

• Try to have a support group. When I say support group, I don’t mean the cheerleading type. Friends and family can help you quit by giving you moral support.

• Drink lots of water. Water will not only keep you hydrated, but clean too, as it is a common detoxifier. It flushes away toxins and waste products that are harmful to your body functions.

• Cut down on coffee. Lessen your coffee intake because caffeine tends to accumulate in the body to replace the nicotine that you are eliminating. If you’re not cheating in your quitting, you don’t want to have a caffeine problem while solving your nicotine addiction.

• Nicotine replacement therapy (NRT). This form of treatment gives you nicotine but doesn’t give you the harmful components of tobacco. This helps with the usual withdrawal symptoms and cravings and is the easiest way to start off with your quitting.

There are several types of NRT:

• Nicotine patches – nicotine is given via the skin and works well if you are a light-to-average smoker. These need not be prescribed, so you can buy it over the counter. There are lower-dose patches that you can switch to as the weeks go by.

Use a 15-22 mg patch daily for 4 weeks, then use a 5 to 14 mg pack for a couple of weeks. There is a 24-hour patch, but there is also a 16-hour one. Put it on every morning on a clean area. Make sure it’s attached well, with no air bubbles.

Do not smoke while using a patch! If you do, there may be side effects like dizziness, fast heartbeat, skin irritation (redness or itching – try a different brand if this happens), sleep problems, nausea, headaches, vomiting, and muscle aches.

• Nicotine gum – comes in 2 mg and 4 mg. Chew the gum slowly until you taste something “pepper-y”. Stick the gum to the wall of your inner cheek for a couple of minutes, after which chew it again. Do this routine for about 20 to 30 minutes.

Avoid the following drinks before gum chewing, as this will affect the way nicotine from the gum will be absorbed: coffee, juices, soft drinks and other types of acidic food. Chew no more than 18 pieces of gum per day, for 1 to 3 months. If nothing happens, discontinue use after 6 months (that’s the maximum amount of time allowed to use nicotine gum).

Possible side effects: throat irritation, mouth sores, nausea, hiccups, jaw discomfort, racing heartbeat (usually happens to one who’s had more than his/her fair share for the day), and leaves a bad taste in the mouth.

Page Three: Other NRT Options for the Perimenopausal Smoker (Perimenopause and Smoking continued)

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