How to quit smoking

Still lighting up those smokes? Finding it hard to kick the habit? Here’s help.

IT’S A FACT: A staggering 5.4 million deaths across the globe can be attributed to smoking every year.

THE DANGERS
With chemicals like benzene, nickel, formaldehyde, lead and acetone in cigarettes, it’s a hard fact that cigarettes are highly toxic.

Smoking harms nearly every organ in the body, contributing to:

- Heart disease
- Cancer
- Respiratory diseases
- Osteoporosis
- Pregnancy complications
- Fertility problems
- Dental problems
- Eye problems
- Rheumatoid arthritis
- Type 2 diabetes
- ... and more.

ADDICTION HIGHLY UNDERRATED
Smoking is not only unhealthy, but also expensive and not always socially acceptable. So, why aren’t more people quitting?

Part of the problem is that nicotine addiction is highly underrated. In fact, it’s been likened to heroin addiction. To compound its effect, there are also many other factors involved in smoking. Just think about all the social and psychological cues that make you reach for that packet of cigarettes...

Giving up on ciggies can be a long, difficult journey – something smokers often don’t realise before they try to stub out their last cigarette.

The good news is that most committed ex-smokers stick to their resolution after they’ve managed to abstain for at least one year.

WITH A LITTLE HELP FROM A QUIT-SMOKING AID…
Smokers often say, “Don’t tell me why to quit, tell me how.”

Your best option is to just go cold turkey, and skip the side effects that often accompany drug therapy. But if this route is proving difficult, it’s time to consider your options:

• Nicotine replacement therapy (gum, inhaler or patches)
• A smoking-cessation programme (e.g. Smokenders)
• The prescription drugs varenicline (Champix) and bupropion (Zyban)

THINK IT THROUGH
Before you give one of these approaches a go (something worth discussing with your doctor or pharmacist), ask yourself these questions:

1. Do I really want to quit? Don't worry if you still have doubts. The important thing is that you start thinking about it. Many quitting attempts fail because people underestimate their addiction.

2. Why do I smoke? Some people smoke for the fix; others do so for social reasons. Thinking about why you smoke can help you figure out whether you’re ready to let go. Keep a smoking diary for a few days and make a note of every time you smoke, taking care to think about the triggers. This will help you identify some of your underlying reasons for smoking.

3. Why do I want to quit? The reasons for quitting are many. For instance, some people quit for health reasons, some quit to save money, others quit because of how cigarettes make them smell. Figuring out which specific reasons apply to you is important. A clear reason for quitting can be a great ally in your quest to get clean.

4 STEPS TO QUITTING
These 4 steps are the key to long-term success, says the American Cancer Society:

Step 1: Make the decision to quit. The real commitment must come from you.

Step 2: Pick a day within the next month and circle it in your calendar as “Quit Day”. Make a strong, personal commitment to quit on that day and plan if you’re going to do it with or without therapy and/or medication. Also tell friends and family.

Step 3: Be prepared for cravings that will continue for months after Quit Day. Nicotine replacement and medicine can help reduce withdrawal symptoms. But also watch out for those rationalisations – the mental addiction to smoking is as bad as the physical addiction.

Step 4: Stay tobacco-free. Think ahead to those times when you may be tempted to smoke and work on strategies to help you cope.

YES, YOU CAN DO IT
Like millions around the world, you too can kick the habit. The important thing is to believe that you can do it. If the going gets tough, hold on to the promise of better health:

• Just one year after quitting smoking, your risk for a heart attack will drop significantly.

• After five years, your risk for stroke could fall to about the same as a non-smoker.

• Within five years, your risk for cancers of the mouth, throat, oesophagus and bladder will drop by half.

Lastly, make sure you exercise regularly in the months after Quit Day (yes, physical activity really does help) and get your support system to encourage you every step of the way!

GET HELP:
No luck quitting? Phone the National Quit Line on +27 11 720 3145.

References:
- Health effects of cigarette smoking, Centers for Disease Control and Prevention. http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/
- Steps for long-term success. American Cancer Society. http://www.cancer.org