Even though I do not smoke, I know that it is a very difficult habit to break. In general, it is difficult for nonsmokers to really appreciate and understand the connection smoking has to the smoker’s psyche and to his or her whole life. The level of addiction, which is based on the amount and number of years of smoking, will determine the ease of stopping smoking. If you light up first thing in the morning or if you smoke more than two packs a day, you probably have a serious addiction, and it may be harder to stop than for lighter smokers.

There are many different plans for stopping or decreasing smoking. The best way is just to decide and stop cold turkey, go through the withdrawal, and forget it. Then there is no back and forth, no doubt; the decision is made, and strength and willpower provide the success. The program here will help in this. The success rate for those who make the decision and just stop is much better than for those who use other methods. They do not need tapes, counselors, or group support; they only count on themselves. Those who depend on others to stop smoking have more relapses.

Smoking withdrawal, however, may not be easy. The first three days to a week can be very difficult; for some people, the struggle may last for as long as a couple of months. Usually, the first 12–24 hours are the peak of withdrawal, when symptoms may appear. Cigarette craving is almost always present. Headaches, anxiety, irritability, dizziness, and insomnia are fairly common. Other smoking withdrawal symptoms include muscle aches, sore mouth, inability to concentrate, drowsiness, heart palpitations, depression, and gastrointestinal upset, such as nausea, vomiting, cramps, diarrhea, or constipation. Over time, weight gain is not uncommon; this may result from an increased appetite and slower metabolism, probably both. Those fire sticks tend to push our metabolic pedals.

During withdrawal, I suggest taking vitamin C (as a mineral ascorbate to reduce acidity) in amounts of about 1 gram every one or two hours. This may help reduce nicotine cravings. Other nutrients and dietary plans discussed earlier may also be used. The maximum dosages listed in the table at the end of this section can be used for support during withdrawal.

If you just cannot give up nicotine, there are other ways to get rid of cigarettes. Nicorette, a nicotine gum, is a very useful tool. This supports the nicotine addiction without providing the harmful smoke chemicals. It reduces withdrawal symptoms, and research shows a better long-term quitting percentage with the nicotine gum than with other methods. It is, however, a temporary aid which can be obtained only with a doctor’s prescription. It is not ideal, but it is better than smoking tobacco. Nicorette still produces the cardiovascular effects of nicotine but a minimum of the lung and cancer problems. It may cause some symptoms, such as nausea, lightheadedness, hiccups, and muscle tension or jaw aches from chewing. It does, however, immediately help one to stop smoking, as most of the craving is for the nicotine. The psychological, conditioned, and social addiction patterns of smoking itself must also be handled, and the former smoker should be off the gum within two or three months. Nicorette should be avoided by people w