Wednesday 11th March was National No Smoking Day – could this be your time to give up?
According to NHS England, smoking remains the biggest cause of premature death in England, accounting for more than 80,000 deaths in the UK annually.
Each year £2.7 billion is spent treating diseases caused by smoking and it’s estimated the cost to the UK economy is around £5 billion a year, mainly through lost productivity and sick days.
One in two long-term smokers will die prematurely from a smoking disease.
People who stop smoking usually see health benefits within days, such as improved taste and smell, while important benefits, such as lower risks of heart attack, stroke, lung cancer and improvements in breathing will happen in the first year or two.
Ten self-help tips to stop smoking:
If you want to stop smoking you can make small changes to your lifestyle that may help you resist the temptation to light up.
Think positive
- You might have tried to quit smoking before and not managed it, but don’t let that put you off.
Make a plan to quit smoking
- Make a promise, set a date and stick to it. Sticking to the “not a drag” rule can really help.
Consider your diet
- Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying.
- Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So, swap your usual steak or burger for a veggie pizza instead.
Change your drink
- The same US study as above also looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.
- So, when you’re out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.
Identify when you crave cigarettes
- A craving can last five minutes. Before you give up, make a list of five minute strategies.
- And think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.
Get some stop smoking support
- If friends or family members want to give up, too, suggest to them that you give up together.
- There’s also support available from your local stop smoking service. Did you know that you’re up to four times more likely to quit successfully with their expert help and advice?
- You can also call the NHS Smokefree helpline on 0300 123 1044, open Monday to Friday, 9am to 8pm and Saturday to Sunday, 11am to 4pm.
Get moving
- A review of scientific studies has proved exercise, even a five minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.
Make non-smoking friends
- When you’re at a party, stick with the non-smokers.
- “When you look at the smokers, don’t envy them,” says Louise, 52, an ex-smoker.
- “Think of what they’re doing as a bit strange – lighting a small white tube and breathing in smoke.”
Keep your hands and mouth busy
- Nicotine replacement therapy (NRT) can double your chances of success.
- As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes.
- When you’re out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy
Make a list of reasons to quit
- Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support.
- Ex-smoker Chris, 28, says: “I used to take a picture of my baby daughter with me when I went out. If I was tempted, I’d look at that.”
Cardi-O says Stop Smoking now and see the benefits straight away – watch this short video to see that it’s never too late to stop smoking and reap the benefits for years to come!