ilexMedical Ltd - How to Quit Smoking ?

10 MEDICAL TIPS FOR QUIT SMOKING Know why you want to stop If you want to give up smoking, but do you know why? 'Because it's bad for you' isn't good enough. To get motivated, you need a powerful, personal reason to stop. Maybe you want to protect your family from secondhand smoke. Maybe the thought of lung cancer frightens you. Or maybe you'd like to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up. Million People die every year O because of tobacco About 600,000 non-smokers exposed to second-hand smoke Consider nicotine replacement therapy When you stop smoking, nicotine withdrawal may make you frustrated, depressed, restless or angry. The craving for 'just one drag' may be overwhelming. Nicotine replacement therapy (NRT) can reduce these feelings. Studies suggest NRT such as nicotine gum, lozenges and patches can help double your chances of stopping successfully when used with an intensive behavioural programme. Ask about prescription medication To ease nicotine withdrawal without using products that contain nicotine, ask your GP about prescription medicines. There are tablets that reduce cravings by altering the areas of the brain affected by nicotine. This change may also make smoking less satisfying if you do pick up a cigarette. Other drugs can help reduce troubling withdrawal symptoms, such as depression or the inability to concentrate. Don't go it alone Tell your friends, family and work colleagues that you're trying to give up. Their encouragement could make all the difference. The NHS can help with quit kits and other services. Consider joining a support group or talking to a counsellor. Behavioural therapy is a type of counselling that helps you identify and stick to stop-smoking strategies. Combine behavioural therapy with nicotine-replacement products or medication to boost your chances of success. 250 About 250 million women in the world are daily Developed countries 22% Million smokers. 9% Developing countries Manage stress One reason people smoke is that the nicotine helps them relax. Once you give up, you'll need another way to cope with stress. Try getting regular massages, listening to relaxing music or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking. Avoid lighting up triggers Certain activities may trigger your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first give up. If coffee is a trigger, change to tea for a few weeks. And if you usually smoke after meals, find some- thing else to do instead, like brushing your teeth or chewing gum. Clean the house Once you've smoked your last cigarette, throw away all your ashtrays and lighters. Wash any clothes that smell of smoke and clean your carpets, curtains and uphol- stery. Use air fresheners to help get rid of that familiar odour. It is best not to see or smell anything that reminds you of smoking. Try and try again It's very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use this as an opportunity to reaffirm your commitment to stopping. Once you've made the decision to try again, put a 'stop smoking' date in your diary within the next month. Get moving Physical activity can reduce nicotine cravings and ease some withdrawal symp- toms. When you want to reach for a cigarette, put on your running shoes instead, or just run on the spot. Even mild exercise is helpful, such as walking the dog or weeding the garden. The extra calories you burn will also ward off weight gain as you stop smoking. Eat fruit & veg Don't try to diet while giving up cigarettes- too much deprivation is bound to backfire. Instead, focus on eating more fruit, vegetables and low-fat dairy products. A US study suggests that these foods make cigarettes taste terrible. This helps you fight your cravings while providing disease-fighting nutrients. For medical equipment ilex Ilex Medical Ltd Medical Ltd Visit www.ilexmedical.com