The Health Scare
Did you know that over 15,000 people die annually from a smoke related disease meaning 1 in 2 people die prematurely directly because of smoking? The World Health Organisation says that there are currently 5.4 million people in the world who smoke and by 2020 that number will be over 8 million. There are over 7000 chemicals in cigarette smoke including carbon monoxide, cyanide, formaldehyde, acetone, arsenic, ammonia & lead. A pack a day smoker requires over 200 puffs of nicotine daily to fuel the addiction and avoid withdrawal.
The problem with smoking is that there is no legitimate reason to take it up as a habit especially for the younger generation who by now should know better and that truly the world percentage should be 0% for active smokers. So why then does WHO predict that the number of smokers will increase? Research shows that parents who smoke are increasing the risk of their children to commence smoking. So, for every set of parents with a family of 4 children, they themselves have just doubled the number of smokers. Is it because it is still deemed as being cool, sexy or rebel-ish (everyone else is saying I shouldn’t, so I’m gonna!) What about role models? Celebrities smoke, in the movies they smoke; take the seductive, heroic woman who blows her puff of smoke into the poor, bedazzled guy's face. What they don’t see is him holding his breath, his eyes burning or the fact he’s trying not to cough! Ultimately, would you suck in the exhaust fumes from a car, drink specimen preservation liquid, nail polish remover or the toilet bleach? So why smoke it?
Our Goal
We are trying to build a healthier & happier community, so we are starting by leading by example. We are proud to say that 0% of our staff smoke and we actively promote the cessation of smoking for our patient's too. We are striving for a smoke - free clinic!
Pros & Cons of Smoking
There must be a reason why people start to smoke - if you smoke, what was your reason?
Pros:
- Increased muscle tone
- Increased metabolism
- Decrease in appetite
- Social activity
Cons:
- Addictive Substance
- Constipation
- Narrowing of Coronary (Heart) Arteries
- Decreased blood flow to the extremities & skin
- Altered brain waves
- Increased risk of Cancers, Respiratory, Cardiac & Reproductive disorders
The Addiction of Smoking
An addiction works in 3 ways:
- Chemical Dependence
- Habitual
- Psychological
A smoker is normally addicted in all 3 ways and the addiction is now a recognized ‘chronic disease’.
Tobacco smoking and the subsequent addiction is recognized by WHO as a ‘drug of dependence’ addiction which requires the exact same criteria as someone who is addicted to ICE, heroine, morphine etc.
An chemical addiction to smoking is caused by ‘Nicotine’. Nicotine is a nitrogen-containing chemical that is made by several plants, mainly the tobacco plant and it is also used extensively in insecticides. In small doses, it stimulates but it large doses it depresses the nervous system. Nicotine doesn’t necessarily contribute to the health problems that are associated with smoking, but it is the direct cause for addiction.
The method of inhalation is chosen because the lungs have a rapid absorption rate and Nicotine can reach the brain in 10-19 seconds.
Chemical Dependence is determined by:
- Requiring a cigarette within 30 mins of waking
- Cravings and Withdrawals are experienced.
- 10+ cigarettes are smoked per day
A Habitual Addiction means you can't have a cup of coffee without associating it with a cigarette. Or when you drive to work, that's automatically smoko time right? From 2009, it became illegal to smoke with anybody under the age of 16 in the car. Even with the window open, ash, embers & smoke fly right back into the car and that's not fair on any child. You wouldn't let them sit in front of an open fire with flying embers, so why blow them into their face instead? My previous workplace was working with children and burns - sadly I have seen children engulfed in flames, stuck in their car seat from a stray cigarette butt or ember. Surely that thought itself would be enough to persuade you to quit. As a side note, drivers around you are able to report you for smoking in the car, it doesn't have to be a cop and in SA, the fine is around $200.
Maybe a step towards quitting would be making the rule of no smoking in the car? We live in the 10-min city so theoretically it would be delaying your cigarette by 10 mins! Do you feel this could work? Would it be manageable?
Reading this blog may have made you feel uncomfortable or stressed? Do you want a cigarette? Are you smoking right now whilst reading this? It is most likely because you are psychologically addicted to cigarettes. Similar to a habitual addiction, personal emotions can trigger the need or want for a cigarette. There's an excuse I hear a lot "I could quit, I just don't want to because I enjoy it" ... wait ... back up... sorry, but the cigarette is the master here. Your enjoyment is your psychological addiction.
What about withdrawals and the unpleasant side effects of ceasing smoking
Over 81% of smokers have tried to quit at least once. The key to overcoming it is to be prepared. Plan your strategies to quit now! Strategies include substitution (deep breathe, have a drink of water, nibble on a carrot stick or twist a toothpick), distraction (go for a walk, ring a friend), positive self talk (pep talk time, you can do it!) and break the association (change your routine or behaviours that equal cigarettes).
The 4 D's:
- Delay for 5 mins - the urge will pass!
- Deep Breathe - in and out nice and slow
- Do something else - keep those hands busy!
- Drink Water - take some time out, refocus and sip slowly
When you quit smoking, the body is returning to a normal state, in fact the symptoms experienced are the body’s recovery symptoms. Remember how we mentioned that smoking decreases appetite and increases metabolism? Well when people quit smoking, they tend to put on weight, because the body is going back to its normal function levels meaning you need more food! Weight gain is typically 1 kg / month for 3 months with a total of about 6-7 kg in the first year. Hint: Use those distraction techniques to combat the weight gain too! Eat healthy, drink plenty of water & exercise. Take note that it can take 2-4 weeks to overcome the feeling of withdrawal. A smoker must make up their OWN mind about quitting, otherwise it will never work!
Last but not least
- Get rid of the favorite cigarettes first. If you leave them to last, you’ll enjoy it more and struggle to stop.
- It’s ok to have a slip up! If you do relapse: it’s not a failure, it’s another chance to try, try again.
- Have a clear plan and quit date.
- Tell your family & friends that you are quitting, so they can support you too.
- Speak to your GP or Nurse about a health check and further resources to help you quit smoking
- REMEMBER: Every cigarette you don't smoke, is doing you good!
