Smoking kills more than 5 million people worldwide and yet deaths from smoking are preventable (Joy et al, 2017) !WHO lists a number of health benefits for smoking cessation :
Within 20 minutes, your heart rate and blood pressure drop.
12 hours, the carbon monoxide level in your blood drops to normal.
2-12 weeks, your circulation improves and your lung function increases.
1-9 months, coughing and shortness of breath decrease.
1 year, your risk of coronary heart disease is about half that of a smoker's.
5 years, your stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting.
10 years, your risk of lung cancer falls to about half that of a smoker and your risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases.
15 years, the risk of coronary heart disease is that of a nonsmoker's.
Quitting smoking can seem like a daunting task, but with the right support you can quit smoking. We have compiled a list of tips to start you out on your journey to quitt smoking.
1.Decide on a quit date and stick to it.
2.Ask for help. Get support that suits you best. Support is available from your doctor, or clinic.
3.Tell your family and friends of your intention to stop smoking and ask for their support. Don’t under-estimate the support you will need from family and friends.
4.Think about prior attempts to quit and what went wrong. Plan how to avoid the same pitfalls this time.
5.Decide on your strategy. For example, do you intend to go cold turkey, use nicotine replacement therapy or use an SMS or internet support service
7.Write a list of all the reasons why you want to stop smoking and refer to this list whenever you feel tempted to light up a cigarette.
8.Throw away all cigarettes, lighters and ashtrays in your home and car. If your partner smokes, suggest that they stop too, or only smoke outside the house and away from you.
9.Plan for situations that you know make you want to smoke.
10. Avoid possible weight gain by eating more fruit, vegetables and wholemeal cereals, and less processed food that is high in fat and sugar (such as chips, biscuits, lollies and soft drink).
11. Do some exercise you enjoy, such as walking or swimming.
12. Your body will absorb more caffeine than usual after quitting. Cut down on coffee and tea to prevent caffeine-induced anxiety and restlessness (Better Health Vic).
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