Support to stop smoking

No Smoking Day is an annual health awareness day in the United Kingdom which is intended to help smokers who want to quit smoking.

The first No Smoking Day was on Ash Wednesday in 1984, and it now takes place on the second Wednesday in March. Smoking is very harmful to your heart, and can seriously increase your risk of developing heart and circulatory diseases. You can make small lifestyle changes to help you quit smoking and keep your heart healthy.

What does smoking do to my heart and circulatory system?

The chemicals in cigarettes make the walls of your arteries sticky. This causes fatty material to stick to the walls, which can begin to clog your arteries and reduce the space for blood to flow properly.

• If the arteries that carry blood to your heart get clogged, it can lead to a heart attack.

• If the arteries that carry blood to your brain get clogged, it can lead to a stroke.

Smoking can also affect your heart and blood vessels by:

• Increasing risk of blood clots.

• Causing an instant rise to your heart rate.

• Causing an instant rise to your blood pressure.

• Reducing the amount of oxygen delivered to the rest of your body.

What are the benefits of quitting smoking?

You might notice benefits sooner than you think.

• Heart rate and blood pressure will begin to return to normal after 20 minutes.

• Sense of smell and taste will begin to improve after 2-3 days.

• Your breathing will begin to improve, and exercise may be easier, after 2-12 weeks.

• Risk of a heart attack is half that of a smoker after a year. It’s never too late to benefit from stopping smoking. On average, men will add 10 years to their life if they quit by the age of 30. Many people will add three years to their life if they quit by the age of 60. Being a non-smoker can also improve your chances of being more physically active and healthier as you get older.

How can I quit smoking?

If you quit smoking, you will improve your health and the health of everyone around you. It may feel hard to resist the temptation to smoke, but you can make small changes to make it easier to stick to.

• Try to think positively – even if you’ve tried to quit before and didn’t manage it, don’t let it put you off trying again.

• Set a date to quit and tell your family, friends and colleagues so they can help and encourage you.

• Plan how you will deal with your cravings when you’re at events and times when you would usually smoke.

• If you usually smoke after meals, eat foods that can make cigarettes taste bad like cheese, fruit and vegetables, or change your routine to keep your mind busy when you would usually smoke, like washing the dishes straight after eating.

• Cravings usually last around five minutes. Plan short activities you can do to stay busy when you get cravings.

• When you’re out, hold your drink with the hand that used to hold cigarettes and use a straw. This will help to keep your hands and mouth busy.

• When you get a craving, remind yourself of why you are quitting. You may want to carry a picture of your family with you to look at if you’re tempted to smoke.

You are not alone. Aside from your family and friends, you can get support from healthcare professionals, stop smoking programmes and nicotine replacement therapy. You can also make an appointment with your GP, pharmacy or practice nurse. They will be able to help you find a way to stop smoking that works for you.

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