With the recent passing of Colorado Proposition EE, Tobacco and E-Cigarette Tax Increase for Health and Education Programs Measure (2020), the cost of using tobacco products in the state of Colorado is higher than ever. For smokers in Colorado, the estimated increase in taxes will be $222 in the state budget year 2021-22, increasing to $291 by state budget year 2027-28¹. The minimum price for a pack of cigarettes will be $7 in 2021, and will increase to $7.50 by 2024². Tobacco products will see the current 40% tax rate increase to 62% by 2027, and the new nicotine tax aimed at e-cigarettes will be applied at 30% starting in 2021 and go up to 56% starting in July 2024. These taxes are mainly incurred on Coloradans in lower income brackets. Of the 14 percent of Coloradans who use tobacco products, 80% of those individuals make less than $40,000 per year. Financial incentives aside, smoking is the leading cause of preventable death in the US, accounting for 1 out of every 5 deaths in the US each year or 480,000 deaths³. For context, the covid-19 pandemic has taken the lives of 269,763 Americans in approximately the last year⁴, many of whom were significantly immunocompromised and suffering from two or more comorbidities. These statistics beg an important question – why is smoking cessation not a greater public health concern?
Why you should quit smoking
Smoking is strongly linked to chronic diseases such as cancer, heart disease, and stroke. Smoking damages your hair, skin, and nails leading to premature aging on the inside and out. Smoking eats away at the cartilaginous cushioning between our joints and promotes arthritis and joint pain. Smoking promotes a chronic chest and neck dominant breathing pattern leading to headaches and muscle tightness in the upper shoulders and neck. Second hand smoke exposure can create these problems for family members and friends.
The detrimental effects of smoking are related to oxidative stress, which occurs when the delicate balance between pro-oxidant and antioxidant systems in our bodies can no longer be maintained. Regular smoking increases the amount of reactive oxygen species (free radicals) in the body, overwhelming the antioxidant defense systems in the body. Free radicals are circulating molecules that have an unpaired electron. In an attempt to bind the unpaired electron, free radicals steal electrons from normal, healthy cells in the body and alter their structure and function. Damaged cells do not function properly and are flagged by the immune system for destruction resulting in widespread inflammation. Damaged cells can also become cancerous as normal cell replication processes are disrupted. The cell walls of our arteries and veins are damaged by smoking, increasing the likelihood of artheroscletoric plaque formation and subsequent heart disease and stroke. The good news? Your body starts healing within one day of quitting smoking.
How does acupuncture help you stop smoking?
Acupuncture helps you quit smoking by decreasing the mental and physical stress involved with quitting, as well as helping to diminish cravings. The most powerful detox points for alcohol abuse, drug addiction, and nicotine are located on the ear. The treatment of these areas is referred to as auricular acupuncture, and the protocol I use is based on the National Acupuncture Detoxification Association (NADA) nicotine cessation protocol. I also incorporate specific body points which help improve blood flow, decrease stress, and increase the likelihood of successfully quitting. Additionally, we use semi permanent acupuncture needles (seeds) which are implanted into the ear like a small piercing and stay there for 3-5 days providing constant stimulation of the acupuncture point. I use seeds at the designated nicotine point which is located on the lower tragus and can be manually stimulated by the patient when a craving is felt.
Combining acupuncture with patient education seems to be more effective than acupuncture or education alone⁵. I encourage my patients to adopt some of the strategies found on state sponsored quitting websites, like Colorado QuitLine. Beneficial strategies I’ve used with patients include telling loved ones when and why you are going to quit, making a list of all of the items or experiences you can buy with the money normally spent on tobacco, disposing of all tobacco or tobacco related products at the house or in the car, setting a strict quit date instead of trying to slowly wean yourself off, and to write out a daily health journal to track improvements in energy, mood, and pain levels.
I recently treated a patient at the clinic for smoking cessation. For this case study, we will refer to the patient as Laura. Laura is a middle aged female who has been a pack a day smoker for 20 years. She was spending upwards of $1,000 per month on tobacco products. Laura came to me wanting more than anything to quit smoking. She had tried everything from nicorette to patches, and had even tried hypnosis. However, nothing seemed to work and the nicorette made her nauseous. She was open to the idea of acupuncture because it had been a helpful treatment for a low back injury I was seeing her for. We settled on a treatment plan of 8, 30 minute visits over a 4 week period. Laura set her quit date in conjunction with her first day of acupuncture.
Within a week, the immediate improvements in her health were palpable. Her skin was clearer and was less red and inflamed. Her stiff and leathery muscles felt relaxed and pliable. Her breathing was slower, deeper, and less labored. She seemed less stressed, and had a calm nature about her. The acupuncture helped her deal with the day to day stress of quitting, and also mitigated cravings and withdrawal symptoms. On top of this, the chronic low back pain she was experiencing dramatically improved as her body’s internal healing mechanisms were better allowed to do their job. Overall, her transformation was inspirational. It motivated me to want to help more people struggling with nicotine addiction create lasting change in their lives. I’m happy to report it is now 3 months since her quit date and she has not had a cigarette since.
If you or someone you know smokes and wants to quit but doesn’t know where to start, please direct them to this article or me personally. It would be a privilege to assist you or a loved one quit for good and to help you realize the immense financial and health benefits of quitting today.
Post Written by Dr. Riley Kulm, DC. Check out his bio here.
Sources and References
- Colorado Proposition EE, Tobacco and E-Cigarette Tax Increase for Health and Education Programs Measure (2020)
- Proposition EE: Taxes On Nicotine Products, Explained
- Centers for Disease Control and Prevention, Current Cigarette Smoking Among Adults in the United States.
- CDC COVID Data Tracker
- Auricular Acupuncture, Education, and Smoking Cessation: A Randomized, Sham-Controlled Trial
The new year is a popular time for setting goals, health and lifestyle improvement, and new beginnings. We believe New Year’s resolutions offer an excellent opportunity to achieve your health and fitness objectives. Goal setting can be a tricky business, so we want to provide you with the tools you need to define, execute, and achieve your goals. Make 2020 your best year ever and bring in the new decade with clear, focused intentions that push you towards a healthier and more fulfilling life.
Establish Your Why
Before you start writing out your goals, you need to start by defining your ‘why’. Popularized by Simon Sinek’s excellent book, Start with Why, the idea of defining your why, or overall purpose in life, is the essential first step in goal setting. What motivates you to succeed? Who do you want to help? What is your purpose in life? What are you truly passionate about? Until you answer questions like these, the goals you set will lack a deeper meaning and you will be less likely to achieve them. Once you have established your why, you can align your goals with the vision for your life and how your goals directly relate to that why.
Write It Down
In modern society seemingly all written documents are stored electronically. Everything from doctor’s chart notes, financial budgets, to the newest book on Kindle are digitized and meant to be read off of a screen. Instead of typing out your goals on a computer or cell phone, take the time to write them down on a piece of paper. There is value in writing your goals down on paper – a paper document is concrete, solid, and cannot be deleted with a stroke of your finger.
Place this piece of paper somewhere you will see it everyday – on your desk at work, attached to the fridge, or take it a step further and tape a laminated copy of your goals on the inside wall of your shower! By seeing your goals in writing EVERYDAY you will be reminded of your goal, your why, and the ultimate purpose for achieving it.
Write Out Action Steps for Each Goal
You can think of this as a to do list for each goal. Make one of these action steps something you can do TOMORROW. Examples of immediate action steps include purchasing a gym membership, cleaning up your resume, cleaning the junk food out of your fridge and cabinets, or calling a job or business lead. Make this first task simple to complete, so you will have zero excuses not to complete the task by the end of the next day. Subsequent action steps can be more complex and time intensive but should still have specific time frames for completion. Giving yourself concrete deadlines will increase the likelihood you complete the action steps and ultimately achieve your goal.
Create Goals that are: SMART
Your goal needs to be simple and specific. You should be able to answer the following questions: What do I want to accomplish with this goal? Why do I want to accomplish this goal? What are the resources (people, monetary, time, etc.) needed to accomplish this goal? How will I know when I have completed this goal? Once you have answered these questions you will have a clear vision of what you need to do to start on the path towards achieving your goals.
Use specific facts, events, or metrics to clearly define your goal. A clear and well-defined goal will better provide you with the blueprint you need to complete it. Instead of making a goal like, ‘I want to lose weight this year’, make a more specific goal such as: ‘I want to lose 10 pounds by March and decrease my body fat percentage by 2-3%.’
While it’s okay to shoot for the stars, having practical goals you honestly have the resources to achieve are much more likely to be met. An unrealistic goal may demotivate you because you are asking too much of yourself. Use realistic timeframes. If your goal is going to take some time to complete, don’t give yourself a tight deadline which will ultimately end up stressing you out. Conversely, don’t pick a goal that is overly easy to achieve. Find the sweet spot. You want a goal that will push you hard and motivate you, but not one that is so difficult it will cause stress and decreased confidence in yourself.
Make sure your goal aligns with your life and career aspirations. Goals that do not push you towards your why feel empty and are less likely to be achieved. By the time you’ve reached this step you should have already defined your why, and you can make sure your goals and your why are working for each other.
T= Time Bound:
Utilize a time frame and concrete deadlines. As stated earlier, pick an action step to be completed by the end of the day tomorrow. Pick another to be completed by the end of the week. Pick yet another more complex action step to be completed by the end of the month. You can even pick goals that fall into different time frames. Write out a 1 month goal, a 6 month goal, a 1 year goal, a 5 year goal, and a 10 year goal. These goals can be interrelated or entirely separate. Again, make sure these goals align with your why. Your 5 and 10 year goals should be intimately associated with your why because you will have had the most time to plan and execute these monumental goals.
Ask for Help
One of the best resources you have for completing your goals is your family and friends. Let them know what your goals are. Simply telling someone you have a certain goal is a powerful motivational tool. For added accountability, ask a family member or friend to check in with you periodically on the progress on your goal. If you have a career or skill acquisition oriented goal, find a mentor. Mentors can be a valuable asset in achieving your goals as they have likely had similar aspirations for themselves. Most mentors are more than willing to help an individual in their field as it gives them an opportunity to share the information they have worked so hard to learn.
We hope these simple steps help you to define and conquer your goals in the New Year. Make 2020 the best year of your life!
Post written by Dr. Riley Kulm, DC. Check out his bio here.