Reasons Why You Should Quit Smoking
Reasons Why You Should Quit Smoking by Charlene J. NubleSmoking can hook you because cigarettes contain nicotine which is highly addictive. But being hooked is not an excuse why you cannot quit smoking. Smoking has been proven by several researches to be great threat to one's health, that is why there is no reason why one who is already hooked to it should not quit smoking.It is tough to quit smoking. People try at least 2 to 3 times before they can finally quit smoking. It takes hard work and lots of effort but if you're really determined then you can quit smoking for good.Why quit smoking?There are at least five reasons why you should quit smoking.* First, if you quit smoking, you will definitely live longer and better.* Second, each time you smoke, you take about 5 to 20 minutes off your life. Your chance of getting lung cancer, stroke or heart attack increases if you don't quit smoking.* Third, the people you live with, especially the children, will be healthier only if you stop smoking. In fact, second hand smoke is more dangerous than the actual smoke users get from smoking.* Fourth, if you quit smoking, you will have extra money to spend on other things than cigarettes.* And lastly, if you're pregnant, chances of having a healthier baby is more likely if you quit smoking.So the next and most crucial question is "how do I quit smoking?"Here are five ways that can help you quit smoking:1. Get ready and prepare yourself to undetake your quit somking program? Set a quit smoking date. Change your environment by getting rid of all cigarettes in places you frequent and not allowing people to smoke near you or at your home.2. Get support and encouragement. Studies have shown that you'll have better chances in quitting smoking if you can get support from families, friends, and co-workers.3. Learn new skills and behavior. Always remember that your goal is to quit smoking, so distract yourself from urges of smoking. Change your routine in your first try of quit smoking program. Do something to reduce your stress such as taking a hot bath, exercise, or reading. Plan something to do enjoyable every day.4. Get medication and use it correctly. Medications can help you lessen the urge to smoke. Five approved medications that can help you to quit smoking are: Bupropion SR, nicotine gum, nicotine inhaler, nicotine nasal spray, and nicotine patch.5. Be prepared for a relapse. If you quit smoking, chances of a relapse is high. Most relapses occur after 3 months of quitting, so watch out for situations that may trigger you get back to smoking such as alcohol, other smokers, weight gain and depression.Everyone can quit smoking so don't hesitate to at least try to quit smoking also.Quit smoking now and I guarantee you a healthier, better and longer life.------------------------- Note: This article may be freely reproduced as long as the resource box at the bottom of the article is included and and all links must be Active/Linkable with no syntax changes. -------------------------About the AuthorCharlene J. Nuble 2005. For updated links and information about quit smoking, please go to: http://quit-smoking.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/
Friday, February 16, 2007
Wednesday, February 14, 2007
factsheet for stop smoking plan
The desire to stop smoking
Many smokers continue smoking not through free choice but because they are addicted to the nicotine in cigarettes. A report by the Royal College of Physicians found that nicotine complied with the established criteria for defining an addictive substance. The report states: “On present evidence, it is reasonable to conclude that nicotine delivered through tobacco smoke should be regarded as an addictive drug, and tobacco use as the means of nicotine self-administration.” [1]
Surveys have consistently shown that at least 70% of adult smokers would like to stop smoking and of those who express a desire to quit, more than a third are very keen to stop.[2] Almost nine out of ten (88%) of smokers state that they want to quit because of a health concern. After health reasons, the next most common reason given for wanting to give up is a financial one. 2 The most important element of the cessation process is the smoker's decision to quit, with the aid or method of secondary importance. However, those who use aids such as nicotine replacement therapy double their chances of successfully quitting. [3] Smokers wishing to quit may find it helpful to telephone the national helpline on 0800 169 0169. Pregnant women seeking help in stopping smoking should call 0800 169 9169 where specialist counsellors are available from 1pm to 9pm, 7 days a week, to give advice. QUIT also operates specialist advice lines in the main Asian languages and in Turkish and Kurdish.
Beneficial health changes when you stop smoking
Stop smoking and the body will begin to repair the damage done almost immediately, kick-starting a series of beneficial health changes that continue for years. [4]
Time since quitting
Beneficial health changes that take place
20 minutes
Blood pressure and pulse rate return to normal.
8 hours
Nicotine and carbon monoxide levels in blood reduce by half, oxygen levels return to normal.
24 hours
Carbon monoxide will be eliminated from the body.Lungs start to clear out mucus and other smoking debris.
48 hours
There is no nicotine left in the body.Ability to taste and smell is greatly improved.
72 hours
Breathing becomes easier.Bronchial tubes begin to relax and energy levels increase.
2 - 12 weeks
Circulation improves.
3 - 9 months
Coughs, wheezing and breathing problems improve as lung function is increased by up to 10%.
1 year
Risk of a heart attack falls to about half that of a smoker.
10 years
Risk of lung cancer falls to half that of a smoker.
15 years
Risk of heart attack falls to the same as someone who has never smoked.
Withdrawal symptoms
Withdrawal symptoms are the physical and mental changes that occur following interruption or termination of drug use. They are normally temporary and are a product of the physical or psychological adaptation to long-term drug use, requiring a period of re-adjustment when the drug is no longer ingested. In the case of smoking, some of these are: [5]
Withdrawal symptom
Duration
Proportion of those trying to quit who are affected
Irritability / aggression
Less than 4 weeks
50%
Depression
Less than 4 weeks
60%
Restlessness
Less than 4 weeks
60%
Poor concentration
Less than 2 weeks
60%
Increased appetite
Greater than 10 weeks
70%
Light-headedness
Less than 48 hours
10%
Night-time awakenings
Less than 1 week
25%
Craving
Greater than 2 weeks
70%
Weight gain
The possibility of weight gain is often of particular concern to those who want to give up smoking. More than 80% of smokers will gain weight once they quit smoking but the long-term weight gain is on average only 6-8lbs for each smoker who quits. [6] However, this is the weight gain made without recourse to any special attempts at dieting or exercise and it presents a minor health risk when compared to the risk of continued smoking. In addition, improved lung function and some of the other health benefits of giving up smoking are likely to make exercise both easier and more beneficial. See QUIT’s guide to stopping smoking without putting on weight for further advice.
Pipes & cigars
Some smokers switch to pipes or cigars in the belief that this is a less dangerous form of smoking. However, such smokers may incur the same risks and may even increase them, especially if they inhale the pipe or cigar smoke. [7]
Smoking cessation aids
There are two proven pharmaceutical aids to stopping smoking: nicotine replacement therapy and bupropion, known by its tradename, Zyban. Nicotine replacement therapies (NRT), such as chewing gum, skin patch, tablet, nasal spray or inhaler, are designed to help the smoker to break the habit while providing a reduced dose of nicotine to overcome withdrawal symptoms such as craving and mood changes. Studies have shown that NRT roughly doubles the chances of a smoker successfully quitting compared to someone using no therapy. [8]
Bupropion, (Zyban) works by de-sensitising the brain’s nicotine receptors and has similar success rates to NRT. The course of treatment lasts around 8 weeks. It is only available on prescription under medical supervision. Zyban is safe for most healthy adults but there are side effects, the most serious of which is the risk of seizures (fits). This risk is estimated to be less than 1 in 1000 but other less serious side effects such as insomnia, dry mouth and headaches are more common. An independent review by the Consumers’ Association concluded that “when used in a specialist setting and in conjunction with regular counselling, bupropion is at least twice as effective as placebo in helping patients to stop smoking”. [9]
Other cessation aids
Acupuncture and hypnosis. A review of alternative stop smoking aids found little evidence to support the effectiveness of either acupuncture or hypnosis as a means of stopping smoking but such methods may suit some smokers. [10]
Herbal cigarettes. These are not recommended as an aid to giving up smoking because they produce both tar and carbon monoxide. Some brands have a tar content equivalent to tobacco cigarettes. In addition, the use of herbal cigarettes reinforces the habit of smoking which smokers need to overcome.
Clinics and self-help groups. Smokers who are motivated to quit the habit may benefit from cessation clinics or self-help groups, although smokers should be cautious about claims of high success rates made by some private clinics. A review of smoking cessation products and services found that smokers are up to four times more likely to stop smoking by attending specialist smokers’ clinics than by using willpower alone. [11] Free stop smoking clinics are now available across the UK. Validated results for the English services show that around one third of those attending are able to quit after 4 weeks.[12]
New stop smoking medications. New medications are being developed to help people stop smoking. These include verenicline, a drug that stops nicotine reaching the nicotinic receptors in the brain, thereby removing the satisfaction that smokers get from smoking. Other drugs having a similar effect include rimonabant and a nicotine vaccine. It will be some years before these products are made available in the UK. [13]
References
[1] Nicotine Addiction in Britain. A report of the Royal College of Physicians, February 2000 [View report]
[2] Lader,D & Goddard,E. Smoking-related behaviour and attitudes, 2004. London, ONS, 2005
[3] Smoking cessation guidelines and their cost effectiveness.. Thorax 1998; vol 53: S5 (part 2) S11-S16 [Viewpdf]
[4] The Health Benefits of Smoking Cessation: A report of the Surgeon General. US DHHS, 1990.
[5] West, R. Tobacco withdrawal symptoms. St. George’s Hospital Medical School, 1996.
[6] West, R. Tobacco withdrawal symptoms. St. George’s Hospital Medical School, 1996
[7] Cigars: Health effects and trends. National Cancer Institute, 1998
[8] Nicotine replacement therapy for smoking cessation. The Cochrane Library, Issue 3, May 2001 [View abstract]
[9] Bupropion to aid smoking cessation. Drug and Therapeutics Bulletin. Vol 38 no.10 Oct. 2000
[10] Abstracts of the Cochrane review. The Cochrane Library, Issue 3, 2001 [View abstracts]
[11] West, R. Getting serious about stopping smoking - a review of products, services and techniques. 1997.
[12] Statistics on NHS stop smoking services in England, April 2004 to March 2005. NHS Health and Social Care Information Centre. Statistical Bulletin 2005/03/HSCIC October 2005. (View report)
[13] West, R and Shiffman, S. Smoking cessation. Fast Facts. Oxford, Health Press, 2004
Many smokers continue smoking not through free choice but because they are addicted to the nicotine in cigarettes. A report by the Royal College of Physicians found that nicotine complied with the established criteria for defining an addictive substance. The report states: “On present evidence, it is reasonable to conclude that nicotine delivered through tobacco smoke should be regarded as an addictive drug, and tobacco use as the means of nicotine self-administration.” [1]
Surveys have consistently shown that at least 70% of adult smokers would like to stop smoking and of those who express a desire to quit, more than a third are very keen to stop.[2] Almost nine out of ten (88%) of smokers state that they want to quit because of a health concern. After health reasons, the next most common reason given for wanting to give up is a financial one. 2 The most important element of the cessation process is the smoker's decision to quit, with the aid or method of secondary importance. However, those who use aids such as nicotine replacement therapy double their chances of successfully quitting. [3] Smokers wishing to quit may find it helpful to telephone the national helpline on 0800 169 0169. Pregnant women seeking help in stopping smoking should call 0800 169 9169 where specialist counsellors are available from 1pm to 9pm, 7 days a week, to give advice. QUIT also operates specialist advice lines in the main Asian languages and in Turkish and Kurdish.
Beneficial health changes when you stop smoking
Stop smoking and the body will begin to repair the damage done almost immediately, kick-starting a series of beneficial health changes that continue for years. [4]
Time since quitting
Beneficial health changes that take place
20 minutes
Blood pressure and pulse rate return to normal.
8 hours
Nicotine and carbon monoxide levels in blood reduce by half, oxygen levels return to normal.
24 hours
Carbon monoxide will be eliminated from the body.Lungs start to clear out mucus and other smoking debris.
48 hours
There is no nicotine left in the body.Ability to taste and smell is greatly improved.
72 hours
Breathing becomes easier.Bronchial tubes begin to relax and energy levels increase.
2 - 12 weeks
Circulation improves.
3 - 9 months
Coughs, wheezing and breathing problems improve as lung function is increased by up to 10%.
1 year
Risk of a heart attack falls to about half that of a smoker.
10 years
Risk of lung cancer falls to half that of a smoker.
15 years
Risk of heart attack falls to the same as someone who has never smoked.
Withdrawal symptoms
Withdrawal symptoms are the physical and mental changes that occur following interruption or termination of drug use. They are normally temporary and are a product of the physical or psychological adaptation to long-term drug use, requiring a period of re-adjustment when the drug is no longer ingested. In the case of smoking, some of these are: [5]
Withdrawal symptom
Duration
Proportion of those trying to quit who are affected
Irritability / aggression
Less than 4 weeks
50%
Depression
Less than 4 weeks
60%
Restlessness
Less than 4 weeks
60%
Poor concentration
Less than 2 weeks
60%
Increased appetite
Greater than 10 weeks
70%
Light-headedness
Less than 48 hours
10%
Night-time awakenings
Less than 1 week
25%
Craving
Greater than 2 weeks
70%
Weight gain
The possibility of weight gain is often of particular concern to those who want to give up smoking. More than 80% of smokers will gain weight once they quit smoking but the long-term weight gain is on average only 6-8lbs for each smoker who quits. [6] However, this is the weight gain made without recourse to any special attempts at dieting or exercise and it presents a minor health risk when compared to the risk of continued smoking. In addition, improved lung function and some of the other health benefits of giving up smoking are likely to make exercise both easier and more beneficial. See QUIT’s guide to stopping smoking without putting on weight for further advice.
Pipes & cigars
Some smokers switch to pipes or cigars in the belief that this is a less dangerous form of smoking. However, such smokers may incur the same risks and may even increase them, especially if they inhale the pipe or cigar smoke. [7]
Smoking cessation aids
There are two proven pharmaceutical aids to stopping smoking: nicotine replacement therapy and bupropion, known by its tradename, Zyban. Nicotine replacement therapies (NRT), such as chewing gum, skin patch, tablet, nasal spray or inhaler, are designed to help the smoker to break the habit while providing a reduced dose of nicotine to overcome withdrawal symptoms such as craving and mood changes. Studies have shown that NRT roughly doubles the chances of a smoker successfully quitting compared to someone using no therapy. [8]
Bupropion, (Zyban) works by de-sensitising the brain’s nicotine receptors and has similar success rates to NRT. The course of treatment lasts around 8 weeks. It is only available on prescription under medical supervision. Zyban is safe for most healthy adults but there are side effects, the most serious of which is the risk of seizures (fits). This risk is estimated to be less than 1 in 1000 but other less serious side effects such as insomnia, dry mouth and headaches are more common. An independent review by the Consumers’ Association concluded that “when used in a specialist setting and in conjunction with regular counselling, bupropion is at least twice as effective as placebo in helping patients to stop smoking”. [9]
Other cessation aids
Acupuncture and hypnosis. A review of alternative stop smoking aids found little evidence to support the effectiveness of either acupuncture or hypnosis as a means of stopping smoking but such methods may suit some smokers. [10]
Herbal cigarettes. These are not recommended as an aid to giving up smoking because they produce both tar and carbon monoxide. Some brands have a tar content equivalent to tobacco cigarettes. In addition, the use of herbal cigarettes reinforces the habit of smoking which smokers need to overcome.
Clinics and self-help groups. Smokers who are motivated to quit the habit may benefit from cessation clinics or self-help groups, although smokers should be cautious about claims of high success rates made by some private clinics. A review of smoking cessation products and services found that smokers are up to four times more likely to stop smoking by attending specialist smokers’ clinics than by using willpower alone. [11] Free stop smoking clinics are now available across the UK. Validated results for the English services show that around one third of those attending are able to quit after 4 weeks.[12]
New stop smoking medications. New medications are being developed to help people stop smoking. These include verenicline, a drug that stops nicotine reaching the nicotinic receptors in the brain, thereby removing the satisfaction that smokers get from smoking. Other drugs having a similar effect include rimonabant and a nicotine vaccine. It will be some years before these products are made available in the UK. [13]
References
[1] Nicotine Addiction in Britain. A report of the Royal College of Physicians, February 2000 [View report]
[2] Lader,D & Goddard,E. Smoking-related behaviour and attitudes, 2004. London, ONS, 2005
[3] Smoking cessation guidelines and their cost effectiveness.. Thorax 1998; vol 53: S5 (part 2) S11-S16 [Viewpdf]
[4] The Health Benefits of Smoking Cessation: A report of the Surgeon General. US DHHS, 1990.
[5] West, R. Tobacco withdrawal symptoms. St. George’s Hospital Medical School, 1996.
[6] West, R. Tobacco withdrawal symptoms. St. George’s Hospital Medical School, 1996
[7] Cigars: Health effects and trends. National Cancer Institute, 1998
[8] Nicotine replacement therapy for smoking cessation. The Cochrane Library, Issue 3, May 2001 [View abstract]
[9] Bupropion to aid smoking cessation. Drug and Therapeutics Bulletin. Vol 38 no.10 Oct. 2000
[10] Abstracts of the Cochrane review. The Cochrane Library, Issue 3, 2001 [View abstracts]
[11] West, R. Getting serious about stopping smoking - a review of products, services and techniques. 1997.
[12] Statistics on NHS stop smoking services in England, April 2004 to March 2005. NHS Health and Social Care Information Centre. Statistical Bulletin 2005/03/HSCIC October 2005. (View report)
[13] West, R and Shiffman, S. Smoking cessation. Fast Facts. Oxford, Health Press, 2004
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