Stop smoking

Heart and Stroke Health Line

0860 1 HEART (0860 1 4278)

National Quit Line / National Council Against Smoking

011 720 3145

www.againstsmoking.co.za

A telephonic advice service on how to quit smoking is provided during office hours. They can also post a personal guide to quitting.

Smokenders

021 788 9120 / 011 487 0231 / 061 190 8147

www.smokenders.co.za

7 week quit smoking programme. One-on-one counselling

CANSA e-Kick Butt Programme

www.ekickbutt.co.za

Online smoking cessation programme

Electronic cigarettes (ECs) are battery-powered devices that vaporise a liquid into an aerosol. Their use has become increasingly popular. However, scientific evidence on the health implications are inconclusive. Despite this, the HSFSA does not recommend the use of ECs as part of a lifestyle that promotes long-term cardiovascular health. Concerns over safety include exposure to nicotine, particulate matter and other chemicals as well as safety of the electronic device itself since the manufacturing of ECs is unregulated.

Although ECs do not contain tobacco and seem to be less harmful than conventional cigarettes, its long-term safety and use has not been sufficiently studied. A further concern is that ECs may possibly function as a gateway to start cigarette smoking, especially amongst the youth. In essence, using ECs simulates smoking itself which in some way encourages smoking behaviour.

There are numerous strategies to stop smoking with varying success rates. Different strategies suite different people, but the success for any individual will depend on the strength of his or her motivation to stop and readiness to make the necessary changes. Here are some tips to help you quit:

• Make a firm decision to quit and set a date.
• List the reasons why you smoke and why you want to quit.
• Decide on a strategy: whether you will stop gradually or suddenly – quitting altogether is best, but cutting down still reduces harm.
• Ask for the support of friends and family. People who have support with their effort to quit are much more likely to give up smoking successfully than those who don’t. If you live with a person who smokes encourage him or her to quit with you – it’s much easier to do it with someone else.
• Talk to an ex-smoker. If they can do it, so can you.
• Throw away all reminders of smoking – cigarette packets, ashtrays, lighters etc.
• Plan: identify triggers and plan how you are going to deal with them as well as cravings to smoke.
• Occupy your mouth: Stock up on oral substitutes e.g. sugar-free gum, nuts, fruit, carrot sticks, a water bottle to sip from.
• Occupy your hands: Hold a pen, pencil, and rubber band or a stress ball. Doodle, sketch or draw. Buy an adult colouring book.
• Occupy your mind: Remind yourself why you decided to quit smoking. Think about how proud you will feel to get through the day without a cigarette.
• Keep active: Make exercise part of your new routine because smokers who exercise are twice as successful in their attempts to quit Smoking. It speeds up the body’s metabolism and quitting causes the metabolism to return to its normal, slower speed. Physical activity helps to speed up your metabolism, preventing weight gain and occupies your mind and body to help handle cravings. Read more about physical activity and how much is enough here.
• Avoid situations where you will be tempted to smoke again – people and places – at least for the first few weeks. Ask smokers for their patience and understanding by not smoking in front of you. 
• Avoid alcohol: Alcohol is often strongly associated with smoking.
• Treat yourself: Use the money that you are saving by not smoking to buy yourself something special.
• Get advice: Speak to a nurse, doctor, or counsellor who is trained to help people quit smoking. They can encourage you to keep going and give you advice about how to deal with problems.
• Consider using Nicotine Replacement Therapy or other cessation aids.
• Keep trying! Most people attempt to quit 8-10 times before they are successful! With each time they learn something valuable, which can help for the next time.

• Financial rewards. Think of all the money you’ll save if you stop smoking. Put the cash you’d spend on cigarettes in a jar, set a goal and reward yourself with a treat after you have saved enough money. You deserve it!
• Health benefits:
  • 30 minutes: heart rate and blood pressure recovers from cigarette-induced spike.
  • 12 hours: the amount of oxygen in the blood increases, blood flow starts to improve and chance of having a heart attack begins to go down.
  • 24 hours: Carbon monoxide will be eliminated from the body and lungs start to clear out mucus and other smoking debris.
  • 48 hours: All the nicotine has gone out of the body and sense of taste and smell greatly improves.
  • 3 days: Breathing becomes easier as tubes in the lungs begin to relax and energy levels begin to increase.
  • 2 to 12 weeks: Blood circulation improves and lung function increases by up to 30%.
  • 3 months: the tiny hairs which clean the lungs begin to grow back and remove phlegm and tar that have collected there which results in clear and deeper breathing gradually returning.
  • 1 year: the risk of heart disease falls by 50%.
  • 5 years: the risk of mouth, throat, oesophagus, and bladder cancer are cut in half. The risk of cervical cancer and stroke return to normal.
  • 10 years: the risk of lung cancer will have halved compared to someone who still smokes.
  • 15 years: the risk of heart disease or stroke is almost the same as a non-smoker.
  • Social benefits: say goodbye to excusing yourself from non-smoking friends and colleagues to go take a smoke break. Your car, house and clothes won’t smell of smoke. You will experience improved confidence, self-esteem and a great sense of accomplishment.