Tips to help you stop smoking
Since the advent of smoking bans in bars, clubs and restaurants there has been a significant reduction in smoking rates. This already is starting to make a significantly impact on the Nations’ health, helping to reduce rates of premature deaths from smoking related illness. The World Health Organisation reports smoking to be the greater cause of death and disability than any single disease in the world.
Health Risks
Studies have shown that smokers in their 30’s and 40’s are five times more likely to have a heart attack than non-smokers. Smoking contributes to the hardening of the arteries which can then become blocked and this can stop the blood flow to the heart, causing heart attacks. Smoking can also increase the risk of stroke. Another health risk associated with smoking is lung cancer, which kills thousands of people every year. Smoking can also increase the risk of mouth and throat cancers, cancers of the liver, kidney, bladder, stomach, cervical and leukaemia.
Other health problems associated with smoking is emphysema, chronic bronchitis and chronic obstructive pulmonary disease. All these lung conditions can make breathing extremely difficult.
Smoking in pregnancy can increase the risk of miscarriage, birth complications and low birth weight babies. There is also a link between babies living in a house with a smoker and an increased risk of cot death and higher rates of respiratory problems like bronchitis, colds and pneumonia.
Benefits of Stopping:
You can benefit from giving up smoking at any stage in your life, the benefits happen straight away. You reduce your risk of getting a serious disease no matter what age you give up. However, the sooner you stop the greater the reduction in your risk.
If you have smoked since being a teenager or young adult the benefits are:
But, it is never too late to stop smoking to gain health benefits. Even if you have smoking related health problems.
Benefits after:
Other benefits of stopping smoking include the following:
Top Tips to help you give up
Giving up smoking is not going to be easy and you will need all the help that you can get.
1. Start by writing down all the reasons for giving up and keep this list handy. Run through the list anytime you feel desperate for a cigarette.
2. Set a date for stopping, and stop completely. Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke fewer cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same.
3. Tell everyone that you are giving up smoking. Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A ‘team’ effort may be easier than going it alone.
4. Get rid of ashtrays, lighters, and all cigarettes.
5. Be prepared for some withdrawal symptoms such as nausea, headaches, anxiety, irritability and cravings. These symptoms are caused by the lack of nicotine that your body has been used to. Symptoms usually peak after 12-24 hours, and then gradually ease over 2-4 weeks. You can use nicotine replacement patches or gum to help this withdrawal process, ask you pharmacist or doctor for advice.
6. Anticipate a cough. Smokers on giving up normal experience a ‘smoker’s cough’, this is the airways clearing. Don’t feel tempted to give up as the cough usually gradually eases in a few weeks.
7. Try and avoids situations where you are more likely to want to smoke for the first few weeks. Drinking alcohol is often the trigger to smoking again. Try and change your routine for the first weeks to stop the temptation.
8. Take one day at a time and tick off each day that you have been successful on the calendar. Look at how well you have done on the days when things get tough and you feel like lighting up.
9. Stay positive. Try taking some exercise to take your mind off smoking and your will start to feel the benefits of becoming fitter and healthier. Put the money away you would normally spend on cigarettes and spent it on a treat.
10. Weight and appetite initially increases. Smoking increases your metabolism so on giving up you may find you put on a few extra pounds. Don’t despair weight normally stabilises in a few months. You may also find that you will feel more hungry and snacking more often. Choose a ‘healthy diet’ and have ‘healthy snacks’ handy to stop you snacking on high fat, sugary foods when you have cravings.
Further help:
Ask your doctor about stop smoking clinics, nicotine replacement therapy such as gums, sprays, patches, tablets and inhalers or prescription medications to help your stop.
Health Risks
Studies have shown that smokers in their 30’s and 40’s are five times more likely to have a heart attack than non-smokers. Smoking contributes to the hardening of the arteries which can then become blocked and this can stop the blood flow to the heart, causing heart attacks. Smoking can also increase the risk of stroke. Another health risk associated with smoking is lung cancer, which kills thousands of people every year. Smoking can also increase the risk of mouth and throat cancers, cancers of the liver, kidney, bladder, stomach, cervical and leukaemia.
Other health problems associated with smoking is emphysema, chronic bronchitis and chronic obstructive pulmonary disease. All these lung conditions can make breathing extremely difficult.
Smoking in pregnancy can increase the risk of miscarriage, birth complications and low birth weight babies. There is also a link between babies living in a house with a smoker and an increased risk of cot death and higher rates of respiratory problems like bronchitis, colds and pneumonia.
Benefits of Stopping:
You can benefit from giving up smoking at any stage in your life, the benefits happen straight away. You reduce your risk of getting a serious disease no matter what age you give up. However, the sooner you stop the greater the reduction in your risk.
If you have smoked since being a teenager or young adult the benefits are:
- If you stop smoking before the age of about 35, your life expectancy is only slightly less than people who have never smoked.
- If you stop smoking before the age of 50, you decrease the risk of dying from smoking-related diseases by 50%.
But, it is never too late to stop smoking to gain health benefits. Even if you have smoking related health problems.
Benefits after:
- 72 hours – breathing becomes easier and you will be more energised.
- 1 month – skin appearance improves with improved blood flow.
- 3-9 months – cough, wheezing and breathing improve and lung function increased by 10%.
- 1 year – risk of heart attack is reduced by about half
- 10 years – risk of lung cancer is reduced by about half
- 15 years – risk of heart attack falls to the same level as someone who have never smoked.
Other benefits of stopping smoking include the following:
- Chest infections and colds become less frequent
- Your clothes, hair and breath don’t smell of smoke.
- Foods and drinks taste and smell much better.
- Finances significantly improve.
- You are likely to feel good about yourself.
Top Tips to help you give up
Giving up smoking is not going to be easy and you will need all the help that you can get.
1. Start by writing down all the reasons for giving up and keep this list handy. Run through the list anytime you feel desperate for a cigarette.
2. Set a date for stopping, and stop completely. Some people prefer the idea of cutting down gradually. However, research has shown that if you smoke fewer cigarettes than usual, you are likely to smoke more of each cigarette, and nicotine levels remain nearly the same.
3. Tell everyone that you are giving up smoking. Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A ‘team’ effort may be easier than going it alone.
4. Get rid of ashtrays, lighters, and all cigarettes.
5. Be prepared for some withdrawal symptoms such as nausea, headaches, anxiety, irritability and cravings. These symptoms are caused by the lack of nicotine that your body has been used to. Symptoms usually peak after 12-24 hours, and then gradually ease over 2-4 weeks. You can use nicotine replacement patches or gum to help this withdrawal process, ask you pharmacist or doctor for advice.
6. Anticipate a cough. Smokers on giving up normal experience a ‘smoker’s cough’, this is the airways clearing. Don’t feel tempted to give up as the cough usually gradually eases in a few weeks.
7. Try and avoids situations where you are more likely to want to smoke for the first few weeks. Drinking alcohol is often the trigger to smoking again. Try and change your routine for the first weeks to stop the temptation.
8. Take one day at a time and tick off each day that you have been successful on the calendar. Look at how well you have done on the days when things get tough and you feel like lighting up.
9. Stay positive. Try taking some exercise to take your mind off smoking and your will start to feel the benefits of becoming fitter and healthier. Put the money away you would normally spend on cigarettes and spent it on a treat.
10. Weight and appetite initially increases. Smoking increases your metabolism so on giving up you may find you put on a few extra pounds. Don’t despair weight normally stabilises in a few months. You may also find that you will feel more hungry and snacking more often. Choose a ‘healthy diet’ and have ‘healthy snacks’ handy to stop you snacking on high fat, sugary foods when you have cravings.
Further help:
Ask your doctor about stop smoking clinics, nicotine replacement therapy such as gums, sprays, patches, tablets and inhalers or prescription medications to help your stop.