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FAQ's
What’s the best way to stop smoking? What’s the best way to stop smoking? When you are thinking about stopping, talk to an expert about what’s involved - e.g. Quitline, pharmacists or your GP. Find out whether one of the proven pharmaceutical treatments like NRT or Zyban would be right for you - they can double your chance of success. Get your friends and family involved as they can give you moral support. Then pick a day and stick to it. Is it a good idea to cut down gradually before finally quitting? Some people do manage to cut down the number of cigarettes they smoke as a prelude to quitting but this is not a recommended strategy. What usually happens is that people smoke more intensively, taking more and deeper puffs on each cigarette in order to get the level of nicotine that they had become accustomed to. The best way to quit is to set a date and make a clean break. Using nicotine replacement products or Zyban will help to overcome the cravings associated with nicotine withdrawal. What is nicotine replacement therapy? Nicotine replacement therapy (NRT) is the collective name for a range of products containing small amounts of nicotine that are designed to help people stop smoking These include nicotine gum, patches, inhaler and lozenges. They work by releasing nicotine slowly into the bloodstream and help to counter the cravings which smokers commonly experience when they stop smoking. Using NRT doubles the chance of successfully quitting compared to using willpower alone. How does Zyban work and is it safe? It is not known exactly how Zyban (chemical name: bupropion hydrochloride) works as an aid to stopping smoking but it appears to interrupt the action of receptors in the brain linked to feelings of pleasure which are released when a person smokes. It is as effective as nicotine replacement therapy and studies suggest that it roughly doubles a smoker’s chance of quitting. Zyban is safe for most people. The main exceptions are people who are at risk of seizures (fits) or who have some types of liver disease. As Zyban is only available on prescription, your GP will be able to advise whether this is a suitable form of treatment for you. Since its release a number of deaths have been reported where there was a suspected adverse reaction to Zyban. However, in almost all cases the deaths resulted from an underlying health problem linked to smoking rather than from the drug itself. Will hypnotherapy and acupuncture help me to quit? Some people find complementary treatments such as hypnotherapy and acupuncture helpful as an aid to quitting smoking. However, there is little clinical evidence of their effectiveness. If you decide to try these treatments check that the person offering the treatment is a registered practitioner and be wary of claims of high success rates. Even the very best treatment programmes rarely achieve success rates of more than 30% so anything above this should be treated with caution. Why do people put on weight when they stop smoking? When people smoke the nicotine from cigarettes releases a chemical called seratonin in your brain. Seratonin is an appetite suppressant, so when someone smokes they sometimes don't want to eat as much. Hence, when they stop smoking you may find that people crave certain foods - many people find that they want to eat more sweet foods. Also, within 2 days of stopping smoking the sense of taste and smell improves, so that is another reason food starts to taste better. Will I gain weight if I stop smoking? Not everyone gains weight when they stop smoking. Among people who do, the average weight gain is between 2-4kg. Roughly 10 percent of people who stop smoking gain a large amount of weight (>13kg). What can be done about putting on weight? It's important to remember that someone would have to gain a considerable amount of weight to offset the health benefits of quitting. But to avoid overeating, high fat snacks like biscuits and cakes should be avoided, and snacking on fruit and vegetables encouraged instead. There is some evidence that quitters who use NRT gum can halve their rate of weight gain, which may be something to bear in mind when thinking about stopping. Why do people cough more when they have stopped smoking? Firstly, this is good news! Coughing more means that the tiny, little hairs in the lungs (which are your body's cleaning system) haven't been killed off and are now starting to work again. They have come out of paralysis and are starting to clean lungs of the tar that has built up there while they have been smoking. This process shouldn't last too long. What health benefits can be expected from stopping smoking? In the short term, after 20 minutes the blood pressure and pulse return to normal, after 24 hours carbon monoxide is eliminated from the body, and after 48 hours there is no nicotine left in the body. Longer term, in 2-12 weeks circulation will improve and after 3-9 months coughs, wheezing and breathing improve as lung function increases. Stopping smoking reduces the risk of lung cancer, other cancers, heart attack, stroke and chronic lung disease. Some of my friends and family are smokers. What should I do when I'm with them? Tell them that you are quitting, and ask them to assist you in this effort. Specifically, ask them not to smoke or leave cigarettes around you. What kinds of activities can I do when I feel the urge to smoke? Talk with someone, go for a walk, drink water, or get busy with a task. Reduce your stress by taking a hot bath, exercising, or reading a book. How can I change my daily routine eg smoking a cigarette with breakfast? When you first try to quit, change your routine. Eat breakfast in a different place, and drink tea instead of coffee. Take a different route to work. I like to smoke when I have a drink. Do I have to give up both? It is best to avoid drinking alcohol for the first 3 months after quitting because drinking lowers your chances of success at quitting. It helps to drink a lot of water and other non-alcoholic drinks when you are trying to quit. |
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