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Quit tobacco without gaining weight

HPRC Fitness Arena: Nutrition, Total Force Fitness
You gain a lot of things by quitting tobacco, but weight doesn’t have to be one of them. Learn ways to quit tobacco without gaining extra weight.

Cigarette smoking is the leading cause of preventable death and disability in the United States. The positive effects of quitting tobacco are numerous: Reduce your risk of lung and other cancers, improve wound healing, decrease risk of infection, and save money. However, a major concern among those who consider quitting tobacco is weight gain. Most people who quit tobacco gain less than 10 lbs, but others gain more than 20 lbs. Many factors contribute to this weight gain, including eating more due to improved sense of smell and taste, boredom, the need to do something with your hands, and metabolic changes that happen after nicotine leaves your body.

Being prepared is essential to preventing weight gain when you quit tobacco. Know your habits: If your hands will be bored without a cigarette, find something else besides food to occupy them. Play with stress balls, silly putty, crosswords, and puzzles to keep your hands busy. Dropping a bad habit such as smoking is also a great time to pick up something new to do with your hands: Knitting, playing an instrument, gardening, and writing are all healthy ways to exercise your hands and your mind.

If you’re craving snacks, reach for fresh fruits and vegetables. Fruits and vegetables are high in fiber and water, which help fill you up without a lot of calories. You may be confusing hunger with thirst; try a glass of water to see if that helps your cravings. Bored with plain water? Try calorie-free sparkling or seltzer water, or add lemon or lime slices, mint, berries, or cucumber to your water for a flavorful and refreshing drink.

And if you do find yourself eating more at or between meals, balance it out with exercise. Replace your usual smoking break with a walk outside or even around the office. Increase your usual gym routine; you may find exercise is easier after you quit tobacco.

For help quitting tobacco, or if you find yourself gaining weight no matter what you do, speak with your healthcare provider. And visit U Can Quit 2 and Tobacco-Free Living for additional information and resources. November is the Military Health System’s Tobacco Cessation month, so it’s a great time to make your own plan to quit tobacco. 

E-cigarettes spark new research

The U.S. Food and Drug Administration (FDA) proposes sweeping new regulations on the multibillion-dollar e-cigarette industry and has asked for more research on the long-term health effects of these products.

E-cigarettes were introduced to help people stop smoking, but they are becoming a popular alternative to traditional cigarettes. But are they really a healthier substitute, as many companies claim? In short, we don’t yet have a full answer to this important question, and the U.S. Food and Drug Administration (FDA) is on a mission to find out.

On April 25th, FDA released a proposal for new regulations on e-cigarettes—a multibillion-dollar industry that so far has not been highly regulated. In fact, FDA currently lacks the authority to collect vital information about these products. Traditional cigarettes deliver thousands of chemicals, many of which are dangerous, to cigarette smokers and non-smokers around them. By comparison, e-cigarettes deliver substantially fewer chemicals. However, little is known about the potential dangers of the chemicals that e-cigs deliver.

Proposed new rules would allow FDA to collect information about the ingredients in e-cigarettes, as well as their health and behavioral effects. It also suggests that more research is needed to study the long-term health effects of these products.

E-cigarettes are now being marketed with flavors popular among young people. Preliminary studies have found that young people who say they would never use a tobacco product are experimenting with e-cigarettes. The proposed new rules also would require e-cigarette users to be at least 18 years of age to purchase these products.

Although it’s still unclear how the popularity of e-cigarettes will impact public health, but it’s certain that more research will shed some light on their long-term effects.

TRICARE’s Smoking Cessation Webinar

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Smoking, Tobacco
Learn about TRICARE’s smoking cessation benefit and programs in an upcoming webinar.


TRICARE is having a webinar on November 21st, 2013, from 1300 to 1400 (EST) about smoking cessation benefit and programs. Learn about the resources available to you. You can register to attend here. And for more information on quitting tobacco, check out this section of HPRC’s website.

Is “sparking up” better than lighting up?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
"Quit Tobacco, Make Everyone Proud" urges you to get the facts about electronic cigarettes.

If you’re a smoker, you’re probably aware of the products that advertise helping you cut back. One alternative that manufacturers claim is a safe alternative is electronic cigarettes, commonly known as “e-cigarettes.” Their purported safety is largely based on the fact that you’re inhaling tobacco vapor rather than smoke. But are those claims of safety accurate? FDA states that e-cigarettes have not been fully studied, and it is unknown whether they are safe and what their effects are. There is no way for users to know how much nicotine and other harmful chemicals they might be inhaling. According to an article from Quit Tobacco, Make Everyone Proud there are more reasons to think twice

  • The long-term impact of using e-cigarettes is still unknown.
  • E-cigarettes are not standardized or regulated. Not only are levels of nicotine and other ingredients unknown, but other hazards such as liquid nicotine leaks or battery malfunctions have occurred.
  • There also is concern over e-cigarettes appealing to children because many have sweet flavors.

Visit Quit Tobacco-Make Everyone Proud’s Research About E-cigarettes page for more information on the science behind e-cigarette safety.

MHS highlights Total Force Fitness

July was the Military Health System’s “Total Fitness Month.” HPRC offers lots of resources to follow up on their recommendations for healthy living.

This past July, the Military Health System focused on promoting Total Force Fitness, giving priority to seven top areas: tobacco-free living, drug-abuse prevention, healthy eating, active living, injury-free and violence-free living, reproductive and sexual health, and mental and emotional well-being. They suggest managing your own health and wellness by making healthy choices between doctor’s visits. For inspirations and ideas that can help, check out HPRC’s ways to:

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Don’t light up—lace up!

There are many tools and resources to keep you on track when you’re trying to quit smoking. One weapon in your arsenal is exercise.

Congratulations—you’ve decided to quit smoking! This is the first step toward a healthier and longer life. It may be difficult at first, and you may have cravings along the way, but stay strong and don’t give in. One way to fight those urges is exercise. Numerous studies have found that exercise and physical activity reduce cravings for cigarettes. The quick fix for a bad craving can be as easy as walking the dog or going out for a bike ride. Not only are you replacing unhealthy behavior with healthy ones, you’re also getting fit in the process!

It’s never too late to quit

Are you a smoker, but you’re trying to quit? Have you smoked for so long that you don’t see the point in quitting? Well new research has found that it’s never too late to kick an old habit.

Tobacco use, especially in the military, is still an important health issue in this country. While the negative effects of tobacco use have been well documented, what you may not know is that there’s also a lot research about what happens when you quit smoking—and the news is good, especially if living longer is something you care about. Scientists have compiled information from these studies and have found that it’s never too late to quit, even if you have been a lifetime smoker. The military is committed to keeping its past and present service members ready and resilient. Check out HPRC’s article “Tobacco in the military: Be a quitter!” Live longer and better. Consider quitting, starting today!

One tobacco myth up in smoke

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Tobacco use doesn’t live up to its reputation among U.S. military personnel for relieving stress.

Tobacco users often claim the reason they smoke (or chew) is to relieve stress. However, research shows that tobacco is not only ineffective for relieving stress, but tobacco users actually experience more stress than non-users. A study among military personnel showed that tobacco users use positive coping strategies—such as problem-solving skills—less often than non-smokers. So think twice before you light up (or chew) in order to relax—it may not be working as well as you think. Try some of the relaxation strategies found in HPRC’s Mind Tactics Stress Control resources instead.

New war on Armed Forces Day

There is a new war going right here at home: the war on obesity and tobacco. This holiday is a good time to start doing battle!

Armed Forces Day was created in 1949 to honor Americans serving in the military. In 1962 President Kennedy established it as an official holiday on the third Saturday in May. Why should Armed Forces Day get attention on a DoD human performance optimization website? As director of HPRC, I think this holiday has the potential not just to honor the Armed Forces but for the Armed Forces to do what it has done many times in the past: respond to a crisis for the United States. The Armed Forces go to war to support a political strategy, and no national strategy at the present time is more critical than the war on obesity and tobacco. DoD has chosen these as part of the National Prevention Strategy. So how do we fight this war? We the military can start by setting the example for the rest of the country by bringing into our homes the practices of physical fitness and good nutrition as well as a smoke-free environment. We can make fitness and nutrition a priority for our spouses and children. We can make fitness and nutrition family activities that can promote good health, form stronger families, and make family members happier, closer together, and more productive. The military family can be the model for the civilian community to copy—a family working together toward a common goal of health and fitness. The payoff is tremendous in the present and the future. The military can be the beginning of a movement across the country to fight and win the war on obesity and tobacco use. The HPRC website has lots of helpful information in this war on obesity and tobacco. Check out the site (www.hprconline.org) and look under Physical Fitness, Nutrition, tobacco (under Mind Tactics Performance Degraders), and Family & Relationships. There is much that can be done. Join the war on obesity and tobacco. Set an example in your community for healthy living. Oorah! Hooah!

Improve performance— get help to quit smoking

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Quit smoking with useful resources from Quit Tobacco—Make Everyone Proud.

Optimized performance and mission readiness are compromised by smoking. The list of adverse effects includes increased fatigue, diminished respiratory capacity, poorer night vision, slower wound healing, and even slower reaction times. It’s hard enough trying to optimize performance without adding the other health issues that smoking brings. Try using the resources offered by Quit Tobacco—Make Everyone Proud to get you on a smoke-free path to optimum performance—or to help someone else. Remember, if you can’t do it for yourself, do it for the others who are counting on you to perform at your best.

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