Stopping smoking can make a big difference to your health. See your
practice nurse if you want to give up, but are finding it difficult.
This is a brief summary about smoking. If you prefer there are other
more detailed leaflets about smoking.
Why is smoking so bad?
Smoking is the
greatest cause of early death in the UK. If you smoke, it is not just
that you are likely to die earlier. Smoking-related diseases such as
lung cancer, heart disease, and chronic obstructive pulmonary disease
(COPD) can cause distressing symptoms, often for several years before
death.
In addition, other diseases such as asthma, other lung
diseases, Raynaud's phenomenon, and osteoporosis are often made worse
by smoking. Male smokers have an increased chance of becoming impotent
in middle age (due to the damaging effect of smoking on the blood
vessels). Also, on average, children who live with smokers have more
illnesses than children who live in a smoke-free home.
Some tips which may help you to stop smoking
-
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 less
cigarettes than usual, you are likely to smoke more of each cigarette,
and nicotine levels remain nearly the same. Therefore, it is usually
best to stop once and for all from a set date.)
-
Tell everyone that you are stopping. Friends and family often give support.
-
Get rid of ashtrays, lighters, and all cigarettes.
-
Be prepared for some withdrawal symptoms.
When you stop smoking, you are likely to get symptoms such as: feeling
sick, headaches, anxiety, being irritable, craving, and just feeling
awful. These symptoms are caused by the lack of nicotine that your body
has been used to. They tend to peak after 12-24 hours, and then
gradually ease over 2-4 weeks.
-
Be aware of situations in which you are most likely to want to smoke (for example, the pub). Try changing your routine for the first few weeks.
-
Take one day at a time. Mark off each successful day on a
calendar. Look at it when you feel tempted to smoke, and tell yourself
you don't want to start all over again.
-
Be positive. Tell people that you don't smoke. You will
smell better. After a few weeks you should feel better, taste your food
more, and cough less. You will have more money.
-
Food. Some people worry about gaining weight when they give
up smoking as the appetite may improve. Be prepared for an increase in
appetite, and try not to increase fatty or sugary foods as snacks. Try
sugar-free gum and fruit instead.
-
Don't despair if you fail and have a cigarette. You don't
have to start smoking again. Examine the reasons why you felt it was
more difficult at that particular time, and try again. On average,
people who eventually stop smoking have made 3 or 4 previous attempts.
-
Stop smoking clinics are available on the NHS. They have a
good success in helping people to stop smoking. Your doctor may refer
you to one if you are keen to stop smoking but are finding it difficult
to do so.
-
Various medicines can increase your chance of quitting.
These include Nicotine Replacement Therapy (NRT) which comes as gums,
sprays, patches, tablets, lozenges, and inhalers. You can buy NRT
without a prescription. Also, medicines called bupropion (trade name
'Zyban') and varenicline (trade name 'Champix) can help. These are
available on prescription. See separate leaflets called 'Smoking - Nicotine Replacement Therapy', 'Smoking - Helping to Stop with Bupropion' and 'Smoking - Helping to Stop with Varenicline'.
Further help and information
Quit - a charity that helps people to stop smoking.
Quitline: 0800 00 22 00 Web: www.quit.org.uk
NHS 'Go Smokefree' Services
NHS smoking helpline 0800 169 0 169 Web: www.gosmokefree.nhs.uk
For help and advice on stopping smoking, and for details of your local NHS Stop Smoking Service.
References
© EMIS and PiP 2008 Updated: 19 May 2008
