If you are living with osteopenia or osteoporosis, quitting smoking is one of the best things you can do to protect your bones.
What does it involve?
Smoking has been proven to decrease bone density, raise the risk for fractures, and slow bone healing. When you decide to quit smoking, choose a day to stop and make a plan. Make a list of reasons why you are quitting. Keep it where you can see it when you feel tempted. Spend some time thinking about when and why you smoke, your smoking triggers. Identify some coping strategies to distract or divert you when these situations occur. Make a list of 10 things you can do instead of smoking: Call a friend, eat a piece of fruit, go for a walk, play a game on your phone. Remove reminders of smoking such as ashtrays and lighters from your home.
Inform your loved ones and coworkers in advance that you are quitting, and ask them to support you. There are also quit-smoking hotlines, text services, and support groups you can use to help stay focused on your goal.
You may decide to use nicotine replacement products such as nicotine gum, patches, spray or lozenges. You can also ask your doctor for prescription medicine such as Bupropion to help reduce cravings and ease withdrawal. Make sure you have these on hand when you quit. As you give up nicotine, be prepared for symptoms of withdrawal, which may include headache, nausea, irritability, anxiety, difficulty concentrating, and fatigue. These symptoms should ease within a few days.
Don't get discouraged if you "fall off the wagon." Be persistent and keep trying. Allow yourself to celebrate smoke-free milestones such as 24 hours, one week, and one month smoke-free. Treat yourself to ice cream, a trip to the movies, or another favorite non-smoking treat for each milestone.
Many people who are addicted to nicotine find it very hard to stop smoking.
If people around you smoke, it can be harder to stop smoking yourself and to avoid second-hand smoke.
For more details about this treatment, visit:
Preventing falls - National Osteoporosis Foundation
Food and Your Bones - Osteoporosis Nutrition Guidelines - National Osteoporosis Foundation