Why Should I Quit?

There are many reasons to stop smoking, the most important and probably the most obvious is for your health and for the health of those around you.

Firstly take a look at what's in a cigarette:

• Filler(stem and other bits of tobacco)
• Flavourings (e.g. sweeteners to counteract bitterness)
• Addititives
• Water
• Paper wrapping
• Filter (made of cellulose acetate)

Now look at what comes out a cigarette:

• Nicotine
• Tar and Irritants
• Carbon Monoxide
• There are over 4000 chemicals in tobacco smoke

I Don't Know Where To Start

The problem people have with quitting smoking is that it is incredibly difficult and few people are successful in quitting. But this doesn't mean you shouldn't try. There are three aspects of smoking and before you start to give up you need to identify which one relates to you.

The Three Aspect of Smoking:

• Physical/chemical addiction to nicotine - smoking in order to maintain a level of nicotine in the blood, and when the nicotine falls below this level they feel they need to smoke. However it is rare that smokers are chemically addicted to smoking.
• The automatic habit - how smoking cigarettes is associated with day to day activities (drinking, after eating or when driving). The link can become so strong the smoker will lit up with out even realising.
• The Psychological Aspect - this is linking smoking with emotional dependence and giving up can lead to severe mood swings from where the cigarette would have previously suppressed the emotion .

Today there are many aids in helping you to quit smoking and nicotine replacement therapy (NRT) is available to everyone. Here is a list of some of the NRT products you can use:

• Gum
• Patches
• Inhalator
• Microtab
• Nasal Spray
• Lozenge

It is always best to speak to your GP before starting any NRT as they can recommend what they believe to be the most suitable to you.

Benefits Of Quitting Smoking

The benefits of quit smoking start after 20 minutes of your last cigarette.

• After 20 minutes - blood pressure and heart rate improve, circulation in hand and feet improves
• After 8 hours - Nicotine and carbon monoxide levels in the blood reduce by half, oxygen levels return to normal
• After 24 hours - Carbon Monoxide is eliminated form the body, lungs begin to clear out mucus and other smoking debris
• After 48 hours - There is no nicotine left in the body, ability to taste and smell is improved
• After 2-12 weeks - Circulation improves making walking and running easier
• After 3-9 months - Coughs, wheezing and breathing problems improve
• After 1 year - Risk of heart disease is reduced by about half to that of a smoker.
• After 10 years - Risk of lung cancer falls to half that of a smoker. Risk of heart disease is similar to someone who has never smoked.