A cigarette is the only consumer product which, when used as directed, kills the consumer - but it's a tough habit to lose
Those of you who smoke tobacco will know what the American writer Mark Twain meant when he said, "Giving up smoking is easy ... I've done it thousands of times".
Tobacco was once used to relieve earache, toothache and colds, but smoking is now the number one preventable cause of illness.
It affects nearly every organ and system in the body. It is the main cause of lung cancer and respiratory disease, and is a major risk factor for heart disease, mouth, throat and other cancers and chronic disease.
More than 700,000 New Zealanders smoke on a regular basis, usually starting as teenagers. Nearly 5000 deaths a year are directly due smoking, to second-hand smoke's effect on non-smokers and even third-hand smoke (after a cigarette has been stubbed out). Cigarette smoke is dangerous for unborn babies, and increases childhood middle-ear infections, respiratory problems and asthma.
Whether it's ready-made cigarettes, roll your owns, cigars, pipes, snuff (powdered tobacco), or electronic cigarettes, most smokers know the health dangers but continue anyway.
Nicotine is more addictive than heroin, so it's not surprising smokers get hooked. The desire or need to quit has to fight the "feel good" reward from smoking and the dependency that creates. Your head says, "I want to stop, I'll be better off", but another part of you says "enjoy it".
Each ex-smoker's way of stopping smoking is different, as their relationship with tobacco is different. There is plenty of help out there. The trick is to find what suits you best, from programmes that give face-to-face counselling (usually at your GP), telephone support (Quitline), text (Text2Quit), online programmes and website information. Nicotine replacement therapy (NRT) patches, gum or lozenges, acupuncture, hypnotherapy, anti-depressants, herbal options and some excellent books are all available. In my experience, people tire of advice and information, and become immune to the scary cigarette packet pictures.
Most will choose their own individual method to quit and others go cold turkey with no help.
When you stop smoking, you'll quickly benefit from your courageous choice. Some temporary weight gain is possible as nicotine influences your metabolism. So eat healthy foods, don't miss breakfast, try relaxation exercises, be physically active and drink plenty of water. Within one day of quitting, your heart attack risk decreases. In two days, your smell and taste improve.
Within three months, your blood circulates better and your lungs and breathing can improve by 30%. A cigarette is the only consumer product which, when used as directed, kills the consumer. It doesn't have to be you.
For more information, visit www.aukatikaipaipa.co.nz or www.quit.org.nz (Quitline 0800 778 778).
| DIY: GIVING UP |
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1 Talk to family and friends; ask them to support you without judgement or advice.
2 If you choose to cut down before quitting, switch to a brand you don’t like. |
3 Note down your smoking triggers, such as having a coffee or drinking alcohol, so you can avoid them later on.
4 Reduce temptation by throwing away cigarettes, ashtrays and lighters. |
(Published in the Sunday News, 13 September 2009)
More everybody MYHEALTH columns from Barbara Docherty
Barbara Docherty is a registered nurse and clinical lecturer at the University of Auckland School of Nursing, and writer for the everybody.co.nz website. The opinions contained herein are those of the author and not necessarily those of the publisher or sponsor. Copyright UBM Medica (NZ) Ltd.
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