Want to Stop Smoking?

According to the Department of Health figures 29 per cent of men and 28 per cent of women smoke. It is estimated that of the 13 million smokers in the UK, about two thirds want to stop. Research shows that the attention focused on the ill effects of smoking, and the benefits of stopping smoking on No Smoking Day, will help an estimated 40,000 smokers to actually stop and approximately 1 million to attempt to stop.

The way smoking is viewed is changing. A recent report by the Royal College of Physicians titled " Nicotine Addiction in Britain" calls for a new approach to address the consequences of smoking. It advocates that Nicotine Replacement Therapy should be routinely available on the NHS.

The report also calls for a new regulatory approach in dealing with tobacco products, and concludes that smoking is a symptom of nicotine addiction, and that "… the extent to which smokers are addicted to nicotine is comparable to hard drugs such as heroin or cocaine".

The report concludes that cigarettes are nothing more than nicotine delivery devices. A summary of the report and its recommendations are available at the Royal College of Physicians website

Facts About Smoking in the UK

The dangers to health cannot be over-emphasised. Smoking is the greatest cause of premature deaths and general ill health in the UK. The figures speak for themselves: approximately 120,000 die every year in the UK from smoking related ailments, 25% of all deaths related to heart disease are caused by smoking as are 30% of all deaths caused by cancer.

The figures are more alarming when bronchitis and emphysema are involved as smoking is responsible for 83% of all deaths caused by these two conditions.

Smoking is addictive and affects non-smokers passively, particularly causing ill health in children. It also harms babies developing in the womb if the expectant mother is a smoker, or is in an environment where she is exposed to second hand smoke.

Tobacco smoke contains nearly 4000 chemicals, some of which include arsenic, hydrogen cyanide, formaldehyde, benzene, ammonia, acetone and carbon monoxide.

What Happens When You Stop Smoking

·         Within 20-30 minutes the pulse rate and blood pressure return to normal levels. There is an improvement in circulation and you feel warmer.

·         Within 10 hours of stopping smoking, the carbon monoxide levels fall and the oxygen in the body comes back to normal, thereby reducing the chances of coronary heart disease.

·         Within the first 24 hours the carbon monoxide washes out of the body and the lungs start shedding mucus and other deposits.

·         Within 2 days the carbon monoxide is totally eliminated, the sense of smell returns and taste improves.

·         Within 3-4 days there is a considerable improvement in breathing because the tubes and lungs (bronchus and bronchioles) relax.

·         The circulation improves in 2-12 weeks making it easier to carry out mild exercise.

·         With 3-9 months there is a 10% improvement in lung function and breathing.

·         Within five years the chances of a heart attack fall by 50% and you can now declare to the insurance company as a non-smoker.

·         Within 10 years one reduces the risk of lung cancer by 50% and the risk of coronary heart disease comes to the level of a non-smoker.

Stopping Smoking

Below are some useful tips that can help you to stop smoking:

1.     Set a date for stopping - 12th March is a "No Smoking" day and a good incentive, but any day will do. Mark it in your calendar and diary.

2.     On the night before the date you have set to stop smoking, smoke your last cigarette and think about all that you dislike about smoking i.e. smell, taste, money and disease. If preferred, write these down.

3.     You should think very hard about what stopping the habit will mean to you: list everything you dislike about smoking, how you will benefit from stopping smoking.

4.     Seal your last cigarette ends with ash and smoke in a clear empty jam jar, so you can be easily reminded of the horrific smell and of what you are inhaling into your lungs.

5.     Throw away all your cigarette packets and accessories like ashtrays and lighters.

6.     Put all your clothes in the washing machine and take a long refreshing bath. Steam clean the smoking areas for a fresh aroma.

7.     Talk and prepare your family for any mood swings you may experience and for any unexplained feeling of anxiety.

8.     Talk to your health care professional.

9.     Write down the sequence of your smoking habit and how you feel at these times so you do not weaken.

10.Break the sequence i.e. if you always light up with a cup of coffee or a pint, change the drink to something quite different. If after meals, clean your mouth with an antiseptic mouthwash immediately.

11.Avoid areas with smokers and develop a hobby until you are confident you will not return.

12.Discuss with your pharmacist about nicotine replacement therapy (NRT).

13.At the end of each week calculate how much money you have saved and reward yourself and those around you, so that everyone helping you stopping smoking remains involved in the process.

What if I Crave a Cigarette?

If you can control your cravings for a cigarette, you’ll boost your chances of quitting. The most effective ways to tackle cravings are a combination of stop-smoking medicines and behavioural changes.

1.     Think about cost.

2.     Think about the disease processes.

3.     Think about the enjoyment of smell and taste that will return.

4.     Think of the excessive insurance costs.

5.     Think about others who go through the passive smoking.

6.     Think positively.

7.     Talk to your health care professional.

What if the Cravings are Awful?

Cravings happen because your body misses its regular hits of nicotine. In case your craving is awful, kindly stick to the following:

1.      Talk to professionals and help lines

2.      Try the nicotine replacement therapy (if there are no contra-indications like coronary heart disease, high blood pressure and nicotine allergy).

3.      Try relaxation tapes and music.

4.      Try hypnotherapy or acupuncture

If you are worried about gaining weight, try and reduce the calories in your diet. If craving is severe, eat low-calorie bars or fruit with low sugar levels. Increase your activity levels.

For more information about stopping smoking consult your local Healthcare Professional or the NHS smoke free service.


Dr A. Bose © Allcures.com January, 2012