ask the experts.(health and nutrition questions)(Brief Article)

I have been smoking for almost 12 years and it is time to stop! But is there a way I can quit without using nicotine? -- CJ, Ill.

answer

Quitting smoking cold-turkey leads to nicotine withdrawal symptoms such as irritability, anger, anxiety, sleep disturbance and depressed moods. There is little evidence that hypnosis is helpful, and acupuncture rarely works. Quitting smoking is a learning process, not a complete matter of will power, so don't be discouraged if you don't succeed the first time. Most ex-smokers require several attempts before quitting.

Here are some helpful strategies: Set a date within the next four weeks to quit smoking. When you decide to quit, total abstinence is essential. Avoid or limit alcohol use. Enlist social support from friends and family. Make your environment tobacco-free. Each day collect the money you would have spent on cigarettes in a jar and take a loved one to dinner with the savings. If you have mild depression, you could consider taking St. John's wort or SAM-e to improve your mood. A pharmaceutical alternative is the medicine buproprion which helps with depression and smoking cessation. Nicotine patches and gum are sold without prescription and they do slightly help in quitting but they are expensive.

Q. Can you take too much calcium? What are the effects if you do? ER, Calif.

answer

Optimal calcium intake is estimated to be 1,000 to 1,500 mg a day for most adults, and a large percentage of them do not reach that. From supplements and the diet combined, calcium intake up to 2,000 mg a day is safe in most individuals.