I have just started running and am getting stitches in my right side.  Although I am determined to keep at it, the stitches get so bad I have to stop. How can I get rid of them?

Side stitches occur as a result of a spasm of the diaphragm and are most common on the right side of the body just below the ribcage. One method to prevent or relieve side stitches is to breathe deeply while running.

When you breathe shallowly, the diaphragm is not allowed to lower correctly thus causing a strain on the ligaments connecting the liver to the diaphragm. Breathing deeply and exhaling fully reduces stress on the diaphragm allowing it to relax, thus preventing side stitches.

Also, try exhaling when your left foot strikes the ground. There is a complex explanation for this, but it works! Don’t eat within 1 hour of running and drink plenty of fluids while running. If all else fails, stop running and walk while concentrating on deep breathing. You can continue running once the stitch is relieved.

How long does it normally take for your lungs to “clean out” after quitting smoking so I am not huffing & puffing so bad during my exercise?

Your lungs need time to remove the toxins and phlegm that have built up from smoking. This may take up to a year and coughing is a good sign that your lungs are healing. To help relieve the discomfort of occasional coughing, try flaxseed oil or salmon oil. These oils moisturize the tissue and ease the coughing. Also, drink lots of water. Water heals the system, flushes out toxins, softens phlegm and lubricates the tissues. Keep exercising – your body and lungs need you to. Congratulations on quitting smoking!

Why do people gain weight after quitting smoking?

The nicotine in cigarettes acts as an appetite suppressant and slightly increases your ability to burn calories. Ex-smokers typically gain weight because their appetite and metabolism return to normal after quitting smoking. Food smells and tastes better as those senses improve which makes eating more enjoyable. But, gaining weight isn’t inevitable. Exercise on a regular and consistent basis, make healthy food choices, chew sugarless gum to keep your mouth busy and journal what you eat and drink every day helps keep you accountable and on track. Remember: the health benefits of being smoke-free are more important than even moderate weight gain. Lung damage and heart disease are irreversible, weight gain is not. DON’T GIVE UP!