Tobacco Freedom

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Freedom From Tobacco
Stress Reduction / Nutrition Tips
Robert E Bush Naval Hospital Twentynine
Palms Health Promotion Programs
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STRESS!!!!!!!!!!

• Define the types of stress
• Identify the signs of stress
• Identify the physical components of stress

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STRESS!!!!!!!!!!

• There are 2 types of stress, both of which
  require adaptation to change, situations, or
  events.
• Eustress which is positive stress, it involves
  change that still requires adaptation but is
  growth producing and welcome. For example a job
  promotion, personal growth, moving to Maui and
  retiring..
• Distress which is negative stress, such as
  death of a loved one, uncomfortable situations,
  difficult work situations. Distress that is
  uncontrolled leads to illness, disease, suicide,
  violence, etc.

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STRESS!!!!!!!!!!!!!!!!!

• Signs of stress include - tense muscles, neck
  ache, head aches and migraines, jaw pain,
  indigestion, tightness in the chest, nausea,
  teeth grinding, feelings of anxiety and
  helplessness, nervousness, anger, irritability,
  soothing habits such as food, smoking, alcohol,
  illnesses, increase in colds and other
  infections, drop in the function of the immune
  system, heart attack, stroke, etc.

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Stress!!!!!!!!!!!!!!

• The physical components of stress include
• Increase in adrenaline in the body,
• Increase in release of certain neurotransmitters,
  
• Increase in heart rate,
• Increase in blood pressure,
• Increase in blood sugar.
• New research shows that nicotine CAUSES your body
  to release adrenalin, making you even more
  stressed out!

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Stress!!!!!!!!!!!!!!

• Chemicals release in your body also include
• epinephrine,
• norepinephrine,
• cortisol, and
• inflammatory hormones
• The inflammatory hormones attack your joints and
  cause
• pain,
• heart disease,
• obesity,
• diabetes,
• depression and
• accelerates the aging of the brain.
• They also cause your blood to clot and lead to
  stroke).

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STRESS!!!!!!!!!!!!!!

• Think of stress as running the engine of your car
  in high gear all the time.
• What does it do to your car?

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Stress!!!!!!!!!!!!!!

• Stress not only changes your brains chemistry,
  but it changes the structure as well!
• Stress causes the part of your brain that deals
  with memory to shrink and change.
• Thats why your memory fails and you forget
  things when you are stressed out.

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STRESS!!!!!!!!!!!!!!

• It is a myth that tobacco reduces your stress!
• What tobacco does is it eliminates the symptoms
  of withdrawal so you feel better.
• It releases endorphins so you feel better at that
  very moment.
• Also, by going outside to smoke, it removes you
  from the situation that is stressing you

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Stress!!!!!!!!!!!!!!

• When you are stressed, your body normally
  releases serotonin to combat the stress
  nicotine blocks serotonin so you are more
  stressed.
• Then you get cravings for nicotine so that you
  get a release of endorphins and feel better right
  away.
• This is only a temporary fix and in the long run
  the stress is still there.

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STRESS!!!!!!!!!!!!!!

• Finally, nicotine stops the release of insulin.
• This means that the nicotine
• spikes your blood sugar
• Releases adrenaline (so more blood sugar more
  cravings for more nicotine)
• Blocks insulin so your body cant break the sugar
  down and it stays in your blood stream keeping
  your blood sugar high.

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STRESS!!!!!!!!!!!!!!

• Emotional Signs of stress
• Anger
• Annoyance
• Anxiety
• Worry
• Frustration
• Sadness
• Fear

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STRESS!!!!!!!!!!!!!!

• Behavioral Signs of stress
• Argumentative
• Always running late
• Neglecting appearances
• Reliance on alcohol
• Excessive risk taking
• Disorganization
• Apathy

• Agitation
• Change in eating habits
• Being in denial
• Cheating/affairs
• Feeling burned out
• Disregard for the law
• Unethical behavior
• Prolonged depression

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Tips To Cope With Stress

• Talk it out
• Identify your true feelings
• Get enough rest, and eat a balanced diet
• Remove stressors when possible

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Tips To Cope With Stress

• Start a program of physical activity
• Work off your anger
• Take one thing at a time
• Make a commitment to change, to deal with stress
  on YOUR terms

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Tips To Cope With Stress

• Give in occasionally
• Escape for brief periods of time
• Live in the present moment
• Be mindful
• Dont carry around emotional baggage

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Tips To Cope With Stress

• Dont see things as just either good or bad
• Dont automatically anticipate the worst of any
  situation
• Dont focus on only the bad things, enjoy the
  good things too

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Tips To Cope With Stress

• Change how you think about the situation or
  person.
• Change your perception of the event or person
  that is stressing you out.
• Take responsibility for your reaction to the
  person or event.

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Tips To Cope With Stress

• Keep a stress journal of what or who stresses you
  out and what you can do to change the situation.
• A B C.
• A the activating event (getting a speeding
  ticket).
• B your belief (hes picking on me).
• C consequences (stress!).

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Tips To Cope With Stress

• How can you change your thinking about this event
  and be less stressed out?
• A the activating event - getting a speeding
  ticket
• B your belief - hes picking on me changes to
  I was speeding and just happened to get caught
  the cop is just doing his job its not the end
  of the world
• C consequences less stress!

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Tips To Cope With Stress

• If what you believe about the event or person
  doesnt make common sense, then think about why
  you believe that?
• The cop isnt really out to get you, he doesnt
  even know you
• You were speeding
• You do need to drive slower and more safely

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Tips To Cope With Stress

• When you change your beliefs about the event to
  better match the actual event, you will be less
  stressed out!

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Relaxation Techniques

• Deep breathing changes the ph of your blood so
  you flush out adrenalin. Breathing through your
  belly rather than your chest also stimulates the
  part of your brain related to relaxation. It also
  helps to cut the cravings if you do it when you
  are having a craving.
• Day dreaming lowers heart rate, lets your mind
  clear itself of stressful thoughts.
• Muscle relaxation flushes out the adrenalin
  that is stored in your muscles so it can be
  released.

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Relaxation Techniques

• Other ways to help reduce stress include
• Stretching - while in your chair at work, while
  waiting in lines, etc.
• Exercise for 20 minutes go for a walk, run an
  errand, etc.
• Take a hot bath.
• Get a massage.
• Do anything that mentally takes you away from
  what is stressing you out, even if it is only for
  a few minutes.

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Relaxation Techniques

• The more adrenalin that remains pooled in your
  body, the greater the craving for nicotine.

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Relaxation Techniques

• When you can reduce the amount of adrenalin in
  your body through deep breathing, muscle
  relaxation and meditation, the fewer cravings you
  will have for nicotine.
• One way to coordinate deep breathing, etc and
  help remove the adrenalin is through organized
  yoga classes.
• Yoga has been shown to help with cravings for
  alcohol, nicotine, caffeine and food.

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Nutrition Tips

• Metabolic slowdown
• Taste / smell changes
• Nicotine withdrawal
• Substitution for tobacco
• Poor eating habits

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Nutrition Tips

• You would have to gain 150 pounds to equal the
  same health risk as 1 pack of cigarettes/ day or
  ½ can of dip per day.

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In the US.

• 23.5 of adults are obese,
• 22.7 smoke, and
• 4.7 smoked and were obese.
• Although the proportion of adults who smoke and
  are obese is relatively low, this subgroup is
  concentrated among lower socioeconomic groups.

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Vitamin Mineral Depletion

• Vitamin A.
• Vitamin C. (1,000mg daily can help prevent loss
  of vitamin E and the damage caused by tobacco and
  Vitamin E interaction).
• Vitamin E (avoid this vitamin supplement
  totally!! There is an increased risk of stroke
  and heart disease if you consume high doses of
  vitamin E and use tobacco. Also, increased risk
  of head neck cancer.).
• Beta-carotene (avoid this vitamin supplement
  totally!! these supplements increase your risk of
  cancer and heart disease if you HAVE EVER used
  tobacco. Also, increased risk of head neck
  cancer.) (this may include lycopenes as well).
• Folic acid.

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Vitamin Mineral Depletion

• Zinc supplements MAY help prevent esophageal
  lung cancer
• Calcium -
• Low levels of calcium lead to osteoporosis and
  tooth loss
• High levels of calcium lead to higher risk of
  lung cancer and kidney stones
• Iron
• Low levels of iron lead to anemia
• High levels lead to increased risk of lung cancer
• In the end, a diet high in fruits vegetables is
  the best bet against cancer and vitamin deficiency

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New Food Pyramid As Of April 2005 www.usda.gov
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Cravings!

• These foods will help release some of the same
  brain chemicals as nicotine did
• Skim milk, turkey, low fat yogurt, soy products,
  strawberries, almonds, oatmeal, corn, lima beans,
  sesame seeds, dried peaches, avocado, grape
  juice, orange juice, fish, bananas, wheat germ,
  and pumpkin seeds

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Nutrition And Lung Health

• Whether you are a tobacco user or not, diets high
  in meat, salt starch can cause chronic
  respiratory disease such as
• COPD
• Coughing with phlegm

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Nutrition And Addictions?

• A small amount of research links increased
  consumption of omega-3 to decreased nicotine,
  alcohol, etc cravings (flaxseed also contains
  omega 3).
• Research also shows that decreasing sugar,
  caffeine and fat while giving up tobacco may help
  decrease your cravings.

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Common Sense!

• Avoid second servings
• Serve yourself so you become responsible for the
  amount of food on your plate
• Dont skip meals it only makes you over eat
  when you do finally sit down for a meal
• Only eat in the kitchen or dining room so you
  focus on the meal and dont eat mindlessly
• Dont shop when you are hungry

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The Role Of Water Acidic Juices

• Drinking a lot of water helps to flush out the
  toxic chemicals that tobacco has left in your
  body.
• Also, drink acidic juices such as cranberry and
  orange juice as these juices will help.
• Maintain proper blood sugar levels.
• Help flush the alkaline chemicals of tobacco out
  of your body.
• Be careful not to drink too much juice, however,
  as too much juice will foster weight gain.

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Cravings!

• Fresh fruit vegetables
• Water
• Water
• More water!
• Exercise
• Dont try to diet and quit at the same time!

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