Laya Healthcare Wellness Bulletin – February 2018
Getting help for successful quitting: Tobacco use is the leading cause of preventable death in Ireland with 5,500 smokers dying each year from tobacco related diseases. Smoking related deaths are
mainly due to cancers, chronic obstructive pulmonary diseases (COPD) and heart disease. Quitting smoking is the best decision you can make to improve your health and wellbeing.
Everyone has their own reason for wanting to quit, here are some of the most common reasons.
• To improve your health and reduce risk of life threatening diseases.
• To enjoy a better quality of life, to be fitter and healthier.
• To be a better role model for your family and friends
• To have more money in your pocket.
• To improve your image, have better skin, teeth, hair and nicer smelling clothes.
• 1 in every 2 smokers will die of a tobacco related disease.
• Smokers are more likely to get cancer than non-smokers. This is particularly true of lung cancer, throat cancer and mouth cancer, which hardly ever affect non-smokers.
• Smoking is linked to 1 in every 3 cancers in Ireland.
• Every cigarette a person smokes reduces his/her life by five and a half minutes.
HEALTH BENEFITS OF QUITTING
The benefits begin immediately.
• Within 20 minutes your circulation will improve, your heart rate and blood pressure will 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 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.
When it comes to quitting, there’s no magic wand – but there are lots of ideas and strategies that you can use to help you quit.
• Set a date to stop.
• Ask for support from friends & family.
• Prepare your surroundings and throw out any remaining cigarettes.
• Be prepared to change your routine – during the times you normally had a cigarette, fill these gaps with activities you enjoy.
• Save the money from not smoking and reward yourself.
• Watch what you eat as food should not become a substitute for cigarettes.
• No excuses, social smoking is still smoking!
• Stay focused on the health and financial benefits.
• Be prepared for difficult times and have a plan for when nicotine cravings kick in.
COPING WITH CRAVINGS
Craving for nicotine will peak at 3-5 minutes and will pass if you deal with them. Try the 4 Ds:
Distract, Delay, Deep breath, Drink a glass of cold water!
GETTING HELP FOR SUCCESSFUL QUITTING
Did you know that getting help to quit can more than DOUBLE your chance of success?
• Contact the National Smokers’ Quit Team:
• FREEPHONE 1800 201 203 to talk to an advisor.
• FREETEXT QUIT to 50100.
• LIVE CHAT on www.quit.ie
Talk to your GP