Smoking Control Advice on how to get and stay smoke free www.lloydspharmacy.ie
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experience health
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Leave the old you behind...
Get ready for a healthy new start! We all know that smoking is bad for us and, although giving up can be very hard, stopping smoking is one of the best lifestyle changes you can make to benefit your health. And the other good news is that LloydsPharmacy is here to help you stop smoking. In fact, it’s been proved that if you combine Nicotine Replacement Therapy (NRT) with one-to-one support, you’re up to 4 times more likely to quit than if you go it alone!
Increase your chances of stopping, with all the expertise and support you need… from LloydsPharmacy We’ve a huge amount of experience in helping people to stop smoking and we understand that different things work for different people. So we’ll help you to create the right approach for you and maximise your chances of success. There are so many products out there to help you quit, many people find working out which ones are right for them extremely confusing. At LloydsPharmacy we take the time to understand your lifestyle, needs and smoking patterns, and can then help you to choose the NRT product, or combination of products, that’s best for you. We’ll give you an advice card reminding you which products to use and what advice to take and you can pop back each week to get support from your LloydsPharmacy team. This leaflet will provide you information and advice on quitting and the various options available to you. When you’re ready, ask us about our Smoking Control Support Service. Further information and advice is available by calling The National Smokers’ Quitline on 1850 201 203 or visit www.quit.ie
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The effects of smoking on your body and the people around you There are around 4000 chemicals in every cigarette. Smoking effects almost every major organ of the body, and it can harm the people around you as well. But once you quit, your body can start to repair itself. Smoking takes its toll on almost every part of the body, from the top down… • As well as cancer of the mouth, smoking can cause gum disease, tooth decay, bad breath and yellow teeth • Smokers often suffer from frequent headaches while lack of oxygen and narrowing of the blood vessels to the brain can result in strokes • As chemicals pass through your breathing tubes they become inflamed and weakened leading to coughs and bronchial infections • Smoking can also cause cancer of the throat, pancreas and bladder, heartburn, stomach ulcers and kidney damage • Smoking increases your risk of a heart attack because nicotine raises blood pressure and makes blood clot more easily. A chemical found in cigarettes called acrolein stops “good cholesterol” (HDL) from transporting the “bad cholesterol” (LDL) to the liver, leading to narrowing of the arteries • Cholesterol deposits also cause poor circulation which can lead to strokes, impotence and loss of circulation to your fingers and toes It’s never too late to quit… and once you have, the health risks start to decrease almost immediately!
It’s not just cigarettes… There are other forms of tobacco that have been shown to increase your risk of cancer and can be a risk to your heart as well. Chewing Tobacco
Chewing tobacco is chewed or sucked rather than smoked. Most types contain a least 28 different chemicals. It’s highly addictive and associated with cancer, gum disease and heart disease. Smokeless tobacco contains as much nicotine as smoked products. People who use smokeless tobacco absorb 3-4 times as much nicotine as smokers do. The nicotine is absorbed more slowly and stays in the blood for longer.
Water Pipes
The tobacco used in a water pipe is usually flavoured with fruits and sugar syrup. Many users think this is less harmful but it’s not. A single session is equivalent to more than one pack of cigarettes. Because water pipes are shared, they can also increase the risk of infections such as TB and hepatitis.
Cigars & Pipes
Cigars or pipes are not safe alternatives to smoking cigarettes. One cigar can contain several times as much tobacco as cigarettes putting you at risk of cancer, heart disease and lung disease.
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The health benefits of stopping smoking Giving up smoking is the one thing that can dramatically increase your chances of a longer life. The minute you quit your body starts to mend and you’ll soon start to feel long-term benefits. • Within 20 minutes your circulation will improve and your heart rate and blood pressure will get lower. This reduces your risk of heart attack straight away • Within 8 hours the carbon monoxide level in your blood will drop and the oxygen level will go up. • Within 24-48 hours all the carbon monoxide will have left your body • Within a few days your sense of smell and taste will start to improve • After 72 hours your breathing will improve and your energy levels will increase • Within 2 or 3 months your lung capacity can increase by up to 30% • Within 1 year your chance of a heart attack drops by half and within 10 years the risk drops to almost the same as a non-smoker • Within 5 years the risk of smoking related cancers will be greatly reduced • Once you give up, your lungs start to fight back by coughing up tar. A mug full of tar builds up in the lungs of a 20 a day smoker over the period of a year. It is the toxic chemicals in tar that cause cancer These are just some benefits. No matter what age you quit smoking, you will: • Look and feel better • Have fresher breath and cleaner teeth, hair, skin and fingers • Have more control of your life • Be fitter and have more energy • Reduce your risk of illness • Reduce the complications of existing illnesses • Have a better quality of life • Be a good role model for your children or grandchildren • Have more money • Have a healthier family as they will not be exposed to your secondhand smoke.
*Source: www.quit.ie
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The financial benefits of stopping smoking If the health benefits we talked about aren’t enough of an incentive to stop smoking, just think about the money-saving benefits! Every smoker knows how expensive a habit it is. But do you know just how much you spend on cigarettes? Use the table below to work out what you’ll save by stopping. Cigarettes per day
5
10
20
40
50
60
Cost Month 1 €75
€150
€300
€600
€750
€900
Cost Year 1
€900
€1,800
€3,600
€7,200
€9,000
€10,800
After 1 year, you could buy…
A Brand new treadmill
A 2 week A fully A 7 day trip for honeymoon fitted two to in Bali bathroom New York
A 2012 family saloon car
Rental of 1 bed apartment in Dublin 6 for a year!
What about you? I spend €________ each month on cigarettes. I spend €________ each year on cigarettes. With the money I save, next year I’m going to buy:
Cost based on a pack price of €10.00 for 20
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Getting ready to quit We understand that stopping smoking isn’t an easy thing to do. So try using some of the following tips to help make taking the plunge easier:
Set your quit date: I will quit on: Once you’ve set your quit date and you know what method you’re going to use to help you quit, then stick to it. Throw out all cigarettes, ashtrays and lighters. If you’re worried about weight-gain, make a healthy eating plan and think about what exercise you’d like to do. Plan your physical activity for the next week. If you’d like to lose weight, ask us for advice. Plan your lunches, dinners and snacks for the week. Remember to drink plenty of water. Be careful with alcohol as it can weaken your chances of quitting. Make a list of all the benefits you’ll get from quitting and keep it with you. Plan a reward to keep yourself motivated. Use the money-saving chart on the previous page to work out how much money you’ll save if you quit. Plan what you’ll spend it on and start saving all the money you would have spent on cigarettes. Tell friends and family that you’re going to quit. If they smoke then ask them not to offer you a cigarette. Quit with a friend to support each other. Make a note of when and where you’re most likely to smoke and what your triggers are. Understand that some days you may find it hard and you may experience withdrawal symptoms. This is normal as your body is starting to recover and become smoke free! Make a list of tasks to do when you get a craving. Remember, the craving may only last a few minutes. Make changes to your daily routine so that you don’t find yourself in the same situations where you would usually smoke. Remember, if you do smoke whilst trying to quit, keep trying. With each quit attempt you’re more likely to succeed. And remember, you’re up to 4 times more likely to succeed with support so ask us for help when you need it.
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Managing your withdrawal symptoms Many people start to smoke again because they feel they can’t deal with the withdrawal effects. So here’s what to look out for and some tips on how to cope.
Symptom
Why it’s happening
What to do
Need to smoke
Your body is craving nicotine
This is worse in the first few days but it will pass so stay positive and strong
Cough, dry mouth
Tar is being cleared from your lungs
Try a warm, soothing drink
Hunger
Your metabolism is changing and food tastes better
Eat healthily, including lots of fruit & veg. Chew gum and drink plenty of water
Trouble sleeping
Nicotine is leaving your body
This shouldn’t last more than 3 weeks. Try cutting down on coffee and tea and get more fresh air
Dizziness
More oxygen is getting to your brain
This will pass after a few days so just be patient and take care
Constipation or diarrhoea
Your body is returning to normal as all the chemicals start to leave it
Eat healthily. Speak to your pharmacist about products that can help relive these symptoms
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Treatment choices While there are many options available to you; more and more people are turning to NRT products to help them manage nicotine cravings. There are lots of different products out there and it can be confusing knowing which ones are right for you. That’s why, as part of our Smoking Control Support Service, we’ll advise you on the NRT solution or combination of products that will work best for you. As a general guide, the following types of treatment are available. Product
Good for
About
Nicotine Gum
Reducing your intake or quitting. For people who don’t need a continuous supply of nicotine but need help with withdrawal symptoms
Each piece of gum delivers a controlled amount of nicotine into your body which is enough to satisfy the craving, but not as much as a cigarette – putting you in control. Nicotine is absorbed quickly through your mouth and gums, relieving those unpleasant withdrawal symptoms. You even have the option to choose your flavour.
Nicotine Lozenge
Reducing your intake or quitting. For those that don’t like gum but need help with withdrawal symptoms
They allow you quickly tackle your cravings as and when they happen allowing you to control when you get your nicotine. Onthe-go fast acting craving relief. A discreet pocket-friendly pack by your side available whenever and wherever you feel the urge to smoke.
Mouth Spray
For those who want fast discreet relief
A fast-acting mouthspray starts working quickly in 60 seconds to help you overcome the urge to smoke. Suited to help busy people tackle the strong and often unpredictable desire to smoke. The dispenser is roughly the size of a small mobile phone, so it will fit easily into your handbag or pocket.
Microtab
For those who want to be discreet about using NRT
Small tablets containing nicotine which dissolve quickly under your tongue but are not to be chewed or swallowed. Discreetly delivers nicotine rapidly into your body via the mouth.
Inhaler
People who like the hand-to-mouth action of smoking
If you think you’ll miss the physical habit of the hand-to-mouth action of a cigarette then the Inhalator could be a great match for you. This means that your own unique habits associated with smoking are replaced as well as the actual nicotine
Patches
People who smoke throughout the day and need continuous relief from withdrawal symptoms
Nicotine patches work well for most regular smokers and can be worn round the clock (24 hour patches) or just during the time you are awake (16 hour patches), and they work by releasing nicotine directly into the bloodstream through the skin.
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Managing your weight It’s perfectly normal to put on a little weight when you quit smoking. Your metabolism can drop when you stop smoking so you use less energy and that makes weight gain more likely. Also, nicotine suppresses the feeling of hunger so you may want to snack more. But remember, a little weight gain is a minor health risk compared to the risk of smoking. And there are things you can do to try and avoid weight gain if it concerns you: • Keep some healthy nibbles and drinks to hand such a fruit, yoghurt or fruit juice • Avoid unhealthy, sugary snacks • Plan your snack breaks – don’t just snack when you feel like it as you may find yourself continuously snacking • Exercise to speed up your metabolism • Drink plenty of water to keep you hydrated – this helps to keep you feeling fuller for longer • If your weight starts to creep up, don’t reach for a cigarette! Give your metabolism a chance to even out • Visit LloydsPharmacy for advice and support.
Staying Smoke-Free If you do start smoking again, don’t be too hard on yourself. Many people experience more than one quit attempt – the important thing is to keep trying and keep asking for help. Trying again: • Recognise and write down your triggers (what makes you want to smoke) and work out how you’re going to handle them next time • Make sure you’re really ready to quit • Think of yourself as a non-smoker NOT an ex-smoker • Think about why you started smoking again.
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Busting the myths about smoking There are many myths out there which a lot of smokers use to put off quitting. So let’s clear up a few things… MYTH ‘Changing to low tar cigarettes is safer’
Smoking cigarettes with lower tar and nicotine provides no clear benefit to health. People who smoke low tar cigarettes usually inhale deeper.
MYTH ‘Smoking won’t make me ill; I know people who have smoked for years and they are ok’
1 in 2 smokers will die from a smoking-related disease… and that’s a fact.
MYTH ‘I’m a life-long smoker so there’s no point giving up now’
It’s never too late to quit and it doesn’t matter what age you are – you’ll still benefit and will be healthier than if you continue to smoke.
MYTH ‘Nicotine replacement products are just as bad as they contain nicotine’
Although nicotine is highly addictive, it isn’t as dangerous as the other chemicals in cigarettes. Many of these chemicals are cancer-causing and more than 100 are classed as poisons. The therapeutic nicotine contained in NRT products does not cause the health problems associated with cigarettes.
MYTH ‘I’ll be able to give birth easier as my baby will be smaller if I smoke...’
Having a low-weight baby will not make the delivery easier for you or your baby. A smaller baby is more likely to become stressed during birth leading to a harder delivery. Lowbirth-weight babies are more likely to have serious health problems than normal-weight babies.
MYTH ‘I don’t smoke often so it’s not as harmful’
Even just smoking 1 to 4 cigarettes a day is still very harmful to your body and can greatly increase your risk of heart disease and lung cancer compared to someone who doesn’t smoke at all.
MYTH ‘Smoking helps me to stay calm and de-stress’
Smoking usually causes anxiety as nicotine is a stimulant and the smoker has to constantly top up their nicotine levels, which means smoking only temporarily relives stress. Stress levels usually decrease once you have quit.
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So, are you ready? You must be really serious about quitting to be successful. Think about why you want to give up and what the benefits will be when you do. Answer the questions below and discuss them with your LloydsPharmacy assistant, your GP or your pharmacist. What do I like about smoking?
Why do I want to quit?
What am I looking forward to most about being a non-smoker?
What cigarette will I miss most in the day?
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Ask about our Smoking Control Support Service. For more advice and information visit www.quit.ie or www.lloydspharmacy.ie
www.lloydspharmacy.ie
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