Why Quit Smoking

You know that smoking is bad for you but the urge to smoke is so strong that this knowledge can easily be put to one side in favour of another cigarette. It might help to remember why it's so bad for you, why you might find it difficult to stop, and how much there is to gain from stopping. This could help you to take the step to give up for good. And with smoking banned in all workplaces across the UK, including pubs and bars, there's another reason to quit.

Quitting smoking has huge health benefits and it’s never too late to give up. Most smokers want to stop smoking, and 11 million people in the UK have given up successfully!

Some people find it hard to give up. Being determined is essential, but there are also things you can do to increase your chances of stopping.

Tobacco & Health

Take up the challenge and quit smoking.
It's the biggest step you can take to reduce your risk of having a heart attack.

The facts about smoking and the heart
Smoking is one of the major causes of cardiovascular disease, and smokers are almost twice as likely to have a heart attack as people who have never smoked.

It can increase your risk of developing several different types of cancer and it's the main cause of some lung diseases.

How does smoking damage your heart?
Smoking harms your heart by:
* Damaging the lining of your arteries, leading to a build up of fatty material (atheroma) and a reduced space for blood to pass through;
* The carbon monoxide in cigarette smoke reduces the amount of oxygen that the blood can carry to your heart and body;
* The nicotine in cigarettes stimulates your body to produce adrenaline, which makes your heart beat faster and raises blood pressure, and results in your heart having to work harder;
* Making your blood more likely to clot;

All of these things increase the risk of developing coronary heart disease and having a heart attack or a stroke.

Apart from damaging your heart, smoking causes also around 50 diseases and health problems including:

* lung cancer;
* chronic obstructive pulmonary disease (COPD);
* stroke;
* impotence;
* osteoporosis (brittle bones);
* infertility;
* cervical cancer in women;

Smoking can also affect your breathing, taste and sense of smell;

Passive Smoking

Passive or second-hand smoking means breathing in other people's smoke. This can have serious health risks for a non-smoker.

* According to Action on Smoking and Health (ASH), if you smoke at home and live with a non-smoker, you will increase their risk of heart disease and lung cancer by a quarter;
* If you have children, you will increase their risk of developing lung diseases such as bronchitis and pneumonia in childhood, and make them more susceptible to cancer and COPD as adults. Your children are also more likely to begin smoking if they see you smoking at home;

Pregnancy and Quitting

If you're pregnant, there are even more reasons to give up, because smoking can cause:

* low birth weight;
* premature birth;
* bleeding in pregnancy and even miscarriage;
* Smoking during pregnancy can increase your baby's risk of having respiratory infection, asthma and heart disease and stroke. It can also increase risk of sudden infant death syndrome (known as cot death);

Why is it difficult to quit smoking?

Nicotine is an addictive drug that causes both physical and psychological dependence. This is a complex form of addiction: you will have a strong desire to smoke, even if you wish to stop.

If you stop smoking, you will experience unpleasant withdrawal effects including:

*irritability;
*difficulty concentrating;
* anxiety;
*problems sleeping;
* increased appetite;
* light-headedness;
*cravings for another cigarette;

You may gain weight as a consequence of giving up. But because your lungs work better after quitting, exercise is likely to be easier. Smoking is also a habit - it becomes associated with various emotional occasions, situations and events. For some people, this psychological dependence can be even harder to break than the physical addiction.

But despite these challenges, it can be done - from 1998 to 2007 about 2.5 million smokers kicked the habit in England. If you have tried to quit but are still smoking, it's important to understand that it's all part of a normal giving-up process. Most people who give up successfully have tried several times to quit.

What do I gain from giving up smoking?

By stopping smoking, you can:

* improve your health and enjoy a longer, healthier life ;
* save money: a 20-a-day smoker now spends over £2,000 a year on cigarettes ;
* improve your complexion as smoking causes grey, wrinkled and damaged skin ;
* enjoy the taste of food and drink more ;
* improve your fertility and sexual function ;
* improve your mouth hygiene as smoking causes bad breath, yellowing of teeth and increases your risk of gum disease;
*reduce your risk of having complications in pregnancy and improve the health of your developing baby;

Practical tips to help you stop smoking

* Make a date to give up and stick to it! Throw away all your tobacco, lighters and ashtrays;
* Draw up a plan of action. Think about what could help you stop smoking, such as using a nicotine-replacement product, and have it ready before the date you plan to quit.;
* Keep busy to help take your mind off cigarettes. Try to change your routine, and avoid the shop where you normally buy cigarettes;
* Get support and let your family and friends know that you are quitting. Some people find that talking to friends and relatives who have stopped can be helpful;
* Treat yourself. If you can, use the money you are saving by not smoking to buy yourself something special;

Your doctor or practice nurse can give you advice on quitting and information on:
* Joining a stop-smoking clinic or stop-smoking group;
* Using nicotine-replacement products;
* Taking medication to help you stop smoking;

Further, there is no easy way to quit smoking, although it will be easier if you prepare yourself well.

* Make a list of why you want to quit;
* Get support from friends and family and professional services;
* Understand why you smoke. Keep a diary for a week, jotting down when you smoke, where you are, who you're with and how you felt before and after smoking. This will help you to spot patterns, triggers or habits;
* Write down how you could deal with any triggers - a good way to break a habit is to replace it with a new one, such as going for a brisk walk or doing breathing exercises. Visualise yourself doing the replacement activity instead of smoking;
* Choose a target date for stopping, perhaps a month ahead. Although gradually cutting down works for some people, experts believe it's best to commit to a quit date and then give up completely;
* Pre-empt any weight gain by stopping drinking alcohol and becoming more active;
* Get rid of all smoking related items such as ashtrays and lighters;
* Save the money you would have spent on cigarettes for a treat;
* Remember that the only reason you feel better when you have a cigarette is because you're feeding your withdrawal symptoms;

Your body eliminates nicotine as quickly as 48 hours after your last cigarette. Withdrawal symptoms are intense for the first two or three days, but you will feel better after the third and fourth days. Trying to cut down gradually just prolongs the withdrawal process.

Getting help to quit smoking

Giving up smoking is easier if you have support, even if it's just encouragement from your friends and family.

Your chances of successfully quitting are better still if you take nicotine replacement products such as nicotine replacement therapy (NRT) or the prescription-only medicines such as bupropion (eg Zyban). Both of these help to lessen withdrawal effects. If you commit to a quitting date, they can be prescribed by GPs and from smoking cessation clinics.

Using NRT or bupropion can double your chances of successfully quitting. If you combine them with counselling and support, you are four times more likely to successfully quit compared to using willpower alone.

Nicotine replacement therapy (NRT)

NRT helps to reduce withdrawal symptoms by supplying your body with nicotine, but with a smaller short-term supply than your body is used to getting from smoking cigarettes. It can be used in different forms:

* chewing gum;
* skin patches;
* inhalers;
* tablets or lozenges;
* nasal spray;

All of these are available over-the-counter at pharmacies and in some supermarkets. Getting a prescription from your GP means they may be cheaper than buying over-the-counter.

Always ask your doctor for advice and make sure you read the patient information leaflet that comes with your medicine. Almost everyone can use NRT, including pregnant or breastfeeding women. But if you've recently had a heart attack or have any other heart problems, it's best to talk to your GP first.

Medicines

In some cases, your GP may prescribe medicines in tablet form to reduce cravings for nicotine, helping you to break your addiction. There are two types of medicines that your GP may prescribe but because of the risk of side-effects, they tend to be prescribed only after a full trial of NRT. Medicines that may help you quit, include:

* bupropion (eg Zyban);
* varenicline (eg Champix);

You need to start taking the medicine one to two weeks before you plan to stop smoking and, depending on the type of medicine, you may need to take it for up to three months.

These medicines aren't suitable for women who are pregnant or breastfeeding or for people who have a history of epilepsy or eating disorders. They also can't be taken with certain other medicines, such as some antidepressants.

Always ask your GP for advice and make sure you read the patient information leaflet that comes with your medicine.