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Health Risks | Quitting Smoking | QUIT Plan

Smoking Information

 

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As the popular smoking campaign states, ‘every cigarette you smoke is doing you damage’.

Still rated as the number one preventable cause of death, smoking is and will forever increase the health risks amongst smokers, with the risk of damage increasing with each cigarette. Unfortunately, most smokers are familiar with the health risks associated with smoking, but chose to continue. Health risks involved with prolonged smoking include;

 

  • Cancer. Tobacco produces 43 chemicals which are known to cause cancer. These can include
    • TAR
    • Carbon Monoxide
    • Hydrogen Cyanide
    • Free Radicals
    • Metals
    • Radioactive Compounds
  • Coronary Artery Disease
  • Emphysema
  • Chronic Bronchitis
  • Stroke
  • Peripheral Vascular Disease
  • Atherosclerosis
  • Hypertension
  • Peptic Ulcer
  • Impotence
  • Periodontal Disease
  • Impaired Immunity
  • Decreased Bone Density
  • Changes in muscle tone
  • Decreased sense of smell
  • Decreased Tentility and Impotence
  • Low Birth weight and prematurity (infant’s whose mother smokes)
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Quitting

By quitting smoking, you are not only preventing the probability of developing a smoking-related disease, but you are also improving the outlook on any diseases that may already be present.

Although patches and alternative products are popular when it comes to giving up cigarettes, many people end up returning to smoking. Preparing a quit smoking kit will not only help you on your journey to a smoke free life, but it will remind you of why you decided to quit smoking in the first place. Our suggestions DO NOT act as a ‘cure’ from smoking, but will keep you occupied when the cravings reappear.

 

The Kit Includes:

 

Knowledge of The 4 D’s:

Delay

Take Deep Breaths

Drink Water

Do something to distract yourself

 

By following these four simple D’s cravings will decrease in a few minutes. Think of withdrawal symptoms as recovery symptoms.

Gum (or mentos) – many say keeping your mouth active helps to curve the cravings.A ball of blue tac – playing with it keeps fingers occupied.

 

Rubber Bands – No pain, no gain, as the old saying says. Put a rubber band around your wrist. Every time you think about a cigarette – SNAP IT! You will soon associate cigarettes with pain, which will in turn hopefully stop cravings.

 

Paper and Pen – Quitting smoking is not a real goal unless it is written down. Grab and pen and some paper and write down your specific goal. Don’t just write ‘quit smoking’, write yourself and those around you a promise. For example;

“I promise not only myself, but the people I hold closest, to stop smoking. I also promise that this time next year, I will be more active, more social and healthier and have the best outlook on life because on this day, Saturday 10 January 2009, I made the promise to quit smoking, not only for now, but for life.”

Make it as personal as you would like. Leave it in a place where in times of weakness you can read it and remind yourself why you decided to quit smoking.

 

QUIT Plan

 

If you are unsuccessful in quitting it is not a reflection on you. It simply means your plan was incomplete. Your QUIT Plan should entail.

  • Record of when you smoke and where
  • Add to this what was the trigger to smoke for each of the above episodes.
  • By examining the triggers compile a list of alternatives to smoking eg. If a trigger for smoking is stress at work, the alternative could be to walk outside in the fresh air
  • Compile affirmation cards eg. I have spent $47,840 on smoking over the last 20 years
  • Remember – you must replace 1 habit with another
  • Exercise releases stress – schedule it everyday
  • Visit your GP (they can assist you with quitting)
  • Set a QUIT date and phone the QUIT line
  • Decrease caffeine intake whilst quitting (absorption of caffeine is partially blocked when you are a smoker)

Quitting smoking is difficult, and no one should ever go ‘cold turkey’. For more information on how you can stop smoking and to make that first step towards becoming cigarette free, see your doctor or phone the QUIT Line.

The Ipswich Hospital Foundation offers the ‘Fresh Start’ program or contact Community Health ATODS.

 

 

 

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