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Thursday 4 May 2017

How to Quit Smoking

So you're ready to kick the habit. That's great! Making that commitment is half the battle. It’s not going to be easy. But choosing the best way to quit is a good first step to ensure you stick with it.


Have a Plan
As you probably know, there are many different ways to quit smoking. Some work better than others. The best plan is the one you can stick with. Consider which of these might work for you:
  1. Cold turkey (no outside help). About 90% of people who try to quit smoking do it without outside support -- no aids, therapy, or medicine. Although most people try to quit this way, it's not the most effective or successful method. Only between 4% and 7% are able to quit by doing it alone.
  1. Behavioral therapy. This involves working with a counselor to find ways not to smoke. Together, you'll find your triggers (such as emotions or situations that make you want to smoke) and make a plan to get through the cravings.
  1. Nicotine replacement therapy. Nicotine gum, patches, inhalers, sprays, and lozenges are nicotine replacement therapies. They work by giving you nicotine without the use of tobacco. You may be more likely to quit with nicotine replacement therapy, but it works best when combined with behavioral therapy and lots of support from friends and family. And remember that the goal is to end your addiction to nicotine, not simply to quit using tobacco.
  1. Medication. Bupropion (Zyban) and varenicline (Chantix) are prescription medications that can help with your cravings and symptoms from withdrawals.
  1. Combo treatments. Using a combination of treatment methods might increase your chances of quitting. For example, using both a nicotine patch and gum may be better than a patch alone. Other combination treatments that are helpful include behavioral therapy and nicotine replacement therapy; prescription medication used together a nicotine replacement therapy patch; and a nicotine replacement therapy patch and nicotine spray.The FDA hasn’t approved using 2 types of nicotine replacement therapies at the same time, so be sure to talk with your doctor first to see if this is the right approach for you.
No matter which method you choose, an important part of quitting is to build the quit plan that works for you. Pick a quit date that gives you time to prepare without losing your motivation. Tell friends and family that you are quitting. Get rid of all cigarettes and ashtrays from your home, work, and car. Figure out your smoking triggers, and decide how you’re going to deal with them.


For further information log on website :
http://www.webmd.com/smoking-cessation/quit-smoking#1

Surviving Without Smoke: Month 1

You just quit smoking. Literally. Five minutes ago you put out your last cigarette.
Now what?
How do you get through the next few hours and days, which will be among the toughest you’ll experience, in your journey to becoming an ex-smoker? You need practical strategies to help you survive the nicotine cravings and nicotine withdrawal, and help you break the psychological addiction to cigarettes.

After You Stop Smoking: What’s Happening?

After you quit smoking, a lot of good things happen to your body very quickly. Within just 20 minutes, your heart rate and blood pressure go down. Within 12 hours, the carbon monoxide levels in your body go back to normal. And within a couple of weeks, your circulation improves and you’re not coughing or wheezing as often.
But some pretty unpleasant things happen right away, too. The symptoms of nicotine withdrawal include:
And they kick in fast. Research has found that the typical smoker begins to feel the symptoms of withdrawal within an hour of putting out his last cigarette. Feelings of anxiety, sadness and difficulty concentrating appear within the first three hours.
These unpleasant -- some people might say intolerable -- symptoms of nicotine withdrawal usually hit a peak within the first three days of quitting, and last for about two weeks.
So before you can stop smoking for good, you have to quit for the first two weeks. After that, it gets a little easier. What can you do?

For further information log on website :
http://www.webmd.com/smoking-cessation/features/surviving-without-smoke#1

Nicotine Gum – Does It Work? Is It Safe?

nicotine gumChewing gum is a fun pastime and distraction for many people, so researchers got the idea that it could work as a replacement for smoking. A lot of people chew gum when they’re trying to quit smoking because it provides oral gratification similar to a smoking habit. In the 1980s, a gum that contains nicotine was introduced and offered by prescription as a method to help people quit smoking.


The Basics

nicotine gum basicsNicotine gum is a very hard gum that is packaged in individual foil packed containers. The gum contains either 2 or 4 mg of nicotine in each piece, which is approximately equal to the amount of nicotine in 1 to 2 cigarettes. Smokers who need to have their first cigarette within the first 30 minutes after waking up should start with the 4 mg dose of nicotine gum, while those who can wait 30 minutes or more after waking for a first cigarette can usually get by with the 2 mg dose.
The gum is chewed at least 15 minutes after eating or drinking. You chew the gum until it softens up and begins to get a peppery taste and tingling sensation. At that point, you’re supposed to put the piece between your gums and cheek, and leave it in place. When the gum starts to lose the tingling sensation, you can chew it again until that feeling comes back. You can repeat this cycle as many times as necessary for up to 30 minutes. The body can absorb the nicotine into the bloodstream after being held in place next to the cheek. Slightly less than the full amount of nicotine in each piece of gum is absorbed into the bloodstream.
Smokers can use nicotine gum as much as once an hour, up to a total of 24 pieces per day. In general, you should step down the dosage of nicotine gum by spacing out the intervals between pieces by an increasing number of hours over a period of several weeks. Nicotine gum is not considered safe for more than 12 weeks of use or by pregnant women.

Prescription Medicine

Nicotine gum was initially introduced to the market as a prescription medication called Nicorette. This was actually the first pharmaceutical option to help with quitting smoking and its development started as early as the late 1960s. The product was then available in some countries in 1978 and in the U.S. shortly after. It was available by prescription only for many years, including in an eventual generic version, but then it was made available over the counter without a prescription.
Other nicotine replacement products that were similarly once available only by prescription but which are now available over the counter include nicotine lozenges (available in generic and under the brand name Commit) and nicotine inhalers.
Industry-funded studies showed that the use of nicotine replacement products such as nicotine gum could reduce the cravings for a cigarette for up to 24 hours, although some other independent studies showed that additional support systems were needed in addition to use of nicotine replacement therapy to successfully quit smoking.

Side Effects

nicotine gum hair lossNicotine gum may be fun to chew, but it’s still a medication that was once available only by prescription. As such, it can have many potential side effects. Fortunately, although you can’t completely eliminate the possibility of side effects, they can be minimized by careful use of the medication. Chewing nicotine gum too fast or “chain chewing” – having one piece immediately after another – can dramatically increase the risk of side effects. But by avoiding these actions, you may not experience as many side effects.
Some of the most common side effects associated with nicotine gum include the following:
  • Mouth, jaw or tooth discomfort
  • Nausea
  • Vomiting
  • Dizziness
  • Weakness
  • Diarrhea
  • Rapid or pounding heartbeat
  • Difficulty breathing
  • Rash
  • Blisters or sores in the mouth

Long-Term Health Risks

nicotine gum long termBecause nicotine gum and other nicotine replacement products are medications, they can have serious effects. The most serious risk from using nicotine replacement products is accidental overdose or nicotine poisoning. When this happens, it most often does so because people are doubling up and using nicotine replacement medication while also continuing to smoke. Nicotine replacement products are intended only to be used alone and to provide a substitute for the addiction to nicotine. Symptoms of nicotine overdose or poisoning include respiratory distress, seizures and even death. Children are also at risk of nicotine poisoning if they find nicotine gum, particularly because of its similarity to other non-toxic forms of gum.
Even normal use of nicotine gum per the package directions can cause some health risks. Long term use of nicotine gum can cause muscle weakness in the throat and lead to chronic hiccups, a feeling like the throat is closing up and irritation. Nicotine in any form can also lead to a greater risk of heart disease, and may contribute to throat, mouth and esophageal cancers, gastroesophageal reflux disease (GERD) and stroke.
Women who are pregnant should not use nicotine gum because it may cause an increased risk of birth defects, particularly when it’s used in the first twelve weeks of pregnancy. Pregnant women should ask their doctors about safer methods to help quit smoking.
Nicotine gum can be an effective tool in your total arsenal of options to help you quit smoking. However, it’s very important to follow the instructions about how to use these powerful medications properly to make sure they’re used safely and appropriately.

Summing It Up
Nicotine gum seems great at first, you’re able to get the nicotine without the terrible things involved with cigarettes. But then your gums start to recede, your breath smells bad all the time, and you have very strange digestive issues. It is certainly a possibility if you plan to do the actual weaning off program, but if you just switch addictions than it could cause health problems in the future.
Some alternatives that we would certainly recommend are the Nicotine Patch and vapor cigarettes. These are the nicotine replacement therapy products with the least risk and the highest success rate. Good luck!

For further information log on website :
https://quitsmokingcommunity.org/how-to-quit-smoking/smoking-cessation-tools/nicotine-gum/

Can I use the gum to cut down over time?

You can use the nicotine gum, inhalator or lozenge while cutting down the number of cigarettes you smoke before stopping completely. This method is recommended for smokers who are not ready or unable to quit. If you are willing and able to suddenly stop completely, that method has a higher success rate for stopping smoking.
The aim of this method is to stop smoking completely. There is no clear evidence that cutting down, without ever actually quitting, has any health benefits in the long term.
The first step is to start using the nicotine gum, and cut down the number of cigarettes you smoke per day by half over six weeks. Somewhere between six weeks to six months (preferably as soon as possible), you stop smoking cigarettes altogether. You then continue to use the gum in the same manner as people who have just stopped smoking suddenly (read Using the gum). You may use the gum for up to 12 months. The Quitline can offer you advice on cutting down and provide support when you want to stop completely.

For further information log on website :
http://www.quit.org.au/about/frequently-asked-questions/faq-nicotine-chewing-gum/faq-nicotine-gum-smoking.html

How can the nicotine patch help me quit?

Addiction to nicotine in tobacco is the main reason why people continue to smoke. The patch works by replacing some of the nicotine you would normally inhale from cigarettes. You wear the patch on your skin, where it slowly releases nicotine, which is absorbed into your body through your skin.
Using the patch can help to reduce withdrawal symptoms when you quit, such as cravings, irritability and difficulty concentrating. However, it may not stop these symptoms completely. 

Why may I still have cravings while using the patch?

You may still have cravings while using the patch because:
  • You may not be using it properly. Read using the patch and the product information to avoid common problems.
  • You may not be getting enough nicotine from the patch. Your options include switching from the 16 hour to the 24 hour patch, or using two different nicotine products at the same time. Speak to your pharmacist or doctor, if you think this is a likely cause of your cravings.
  • You have an urge or desire to smoke when you are in situations where you are used to smoking.
Certain things may trigger cravings, such as:
  • Places where you normally smoke, such as home, work, or the pub.
  • People who you usually smoke with, such as family or friends; or being alone.
  • Habits or routines where you are used to smoking, such as when drinking coffee or alcohol, talking on the telephone, after meals, or when you want to relax.
  • emotions, such as anger, boredom, being tense or upset; or for some people, when they are happy.
You need to understand why you smoke in order to plan ways to deal with these situations. To increase your chance of quitting it helps to use a range of coping strategies. Making your home smokefree, avoiding trigger situations where possible in the first few weeks, and getting rid of cigarettes in your home and car are all helpful strategies. Information, advice or support is available for the cost of a local call from the Quitline.

For further information log on website :
http://www.quit.org.au/about/frequently-asked-questions/faq-nicotine-patches/faq-nicotine-patches-how-can-it-help-me-quit.html

How can nicotine gum help me quit?

Addiction to nicotine in tobacco is the major reason why people continue to smoke. The gum works by replacing some of the nicotine you would normally inhale from cigarettes. It consists of nicotine mixed with chewing gum. Chewing the gum releases nicotine, which is then absorbed through the lining of your mouth.
Using the gum can help to reduce withdrawal symptoms when you quit, such as cravings and irritability. However, it may not stop these symptoms completely.

Why may I still have cravings while using the gum?

You may still have cravings while using the gum because:
  • You may not be using it properly. Read Using the gum and the product information to avoid common problems.
  • You may not be getting enough nicotine from the gum. If your cravings are bad and do not lessen within 20 minutes of starting use of the gum, you could consider other options. These include using more or a higher dose of the gum, or using the gum with the nicotine patch (Read Can I use the gum with the nicotine patch?). Speak to your pharmacist or doctor, if you think this is a likely cause of your cravings.
  • You have an urge or desire to smoke when you are in situations where you are used to smoking.
Certain things may trigger cravings, such as:
  • Places where you normally smoke, such as home, work, or the pub
  • People who you usually smoke with, such as family or friends; or being alone
  • Habits or routines where you are used to smoking, such as when drinking coffee or alcohol, talking on the telephone, after meals, or when you want to relax
  • Emotions, such as anger, boredom, being tense or upset; or for some people, when they are happy.
You need to understand why you smoke in order to plan ways to deal with these situations. Making your home smokefree, avoiding trigger situations where possible in the first few weeks, and getting rid of cigarettes in your home and car are all helpful strategies. Information, advice or support is available for the cost of a local call from the Quitline.

For further information log on website :
http://www.quit.org.au/about/frequently-asked-questions/faq-nicotine-chewing-gum/faq-nicotine-gum-stop-smoking.html

Passive smoking: protect your family and friends

Secondhand smoke is dangerous, especially for children. The best way to protect loved ones is to quit smoking. At the very least, make sure you have a smokefree home and car.
When you smoke a cigarette (or roll-up, pipe or cigar), most of the smoke doesn't go into your lungs, it goes into the air around you where anyone nearby can breathe it in.
Secondhand smoke is the smoke that you exhale plus the 'sidestream' smoke created by the lit end of your cigarette.
When friends and family breathe in your secondhand smoke – what we call passive smoking – it isn't just unpleasant for them, it can damage their health too.
People who breathe in secondhand smoke regularly are more likely to get the same diseases as smokers, including lung cancer and heart disease.
Pregnant women exposed to passive smoke are more prone to premature birth and their baby is more at risk of low birthweight and cot death.
And children who live in a smoky house are at higher risk of breathing problems, asthma, and allergies.

How to protect against secondhand smoke

The only surefire way to protect your friends and family from secondhand smoke is to keep the environment around them smoke free.
The best way to do that is to quit smoking completely. If you're not ready to quit, make every effort to keep your cigarette smoke away from other people and never smoke indoors or in the car.
  • Always smoke outside
  • Ask your visitors to smoke outside
  • Don't smoke in the car or allow anyone else to

The risks of passive smoking

Secondhand smoke is a lethal cocktail of more than 4,000 irritants, toxins and cancer-causing substances.
Most secondhand smoke is invisible and odourless, so no matter how careful you think you're being, people around you still breathe in the harmful poisons.
Opening windows and doors or smoking in another room in the house doesn't protect people. Smoke can linger in the air for two to three hours after you've finished a cigarette, even with a window open. And even if you limit smoking to one room, the smoke will spread to the rest of the house where people can inhale it.

Children and passive smoking

Passive smoking is especially harmful for children as they have less well-developed airways, lungs and immune systems.
It's estimated that more than one in five children in the UK live in a household where at least one person smokes and, as a result, they're more likely to develop:
Children are particularly vulnerable in the family car where secondhand smoke can reach hazardous levels even with the windows open.
It's estimated that smoking in cars produces concentrations of toxins up to 11 times higher than you used to find in the average smoky pub.
To protect children, there is a new ban on smoking in cars and other vehicles carrying children. From October 1 2015 it is against the law to smoke in a private vehicle if there’s a young person under-18 present.

How safe is e-cig vapour?

E-cigarettes don't produce tobacco smoke so the risks of passive smoking with conventional cigarettes don't apply to e-cigs.
Research into this area is ongoing, but it seems that e-cigs release negligible amounts of nicotine into the atmosphere and the limited evidence available suggests that any risk from passive vaping to bystanders is small relative to tobacco cigarettes.
In England, the Government has no plans to ban vaping indoors (although some employers have banned them in the workplace) but some health professionals recommend avoiding using them around pregnant women, babies and children.
Read about the safety of e-cigarettes.
Your GP can give you advice about quitting smoking.

For further information log on website :
http://www.nhs.uk/Livewell/smoking/Pages/passive-smoking.aspx

Paan, bidi and shisha

Tobacco that you don’t smoke (including paan, betel quid and chewing tobacco) is not a 'safe' way to use tobacco. It causes cancer and can be as addictive as smoking. Find out the risks and how you can quit.

Chewing tobacco and cancer risk

Betel quid, paan or gutkha is a mixture of ingredients, including betel nut (also called areca nut), herbs, spices and often tobacco, wrapped in a betel leaf.
Chewing smokeless tobacco, such as paan or gutkha, is popular with many people from south Asian communities, but all forms of tobacco can harm your health.
Research has shown that using smokeless tobacco raises the risk of mouth cancer and oesophageal cancer.
Studies have also found that betel itself can raise the risk of cancer, so chewing betel quid without tobacco is still harmful.

Cigarettes, bidi and shisha

Smoking increases your risk of cancerheart disease and respiratory problems. This is true whether you smoke cigarettes, bidi (thin cigarettes of tobacco wrapped in brown tendu leaf) or shisha (also known as a water pipe or hookah).
A World Health Organization study has suggested that during one session on a water pipe (around 20 to 80 minutes) a person can inhale the same amount of smoke as a cigarette smoker consuming 100 or more cigarettes.
Like cigarette smoke, water pipe smoke contains cancer-causing chemicals and toxic gases such as carbon monoxide.

Quit smoking and tobacco

The most effective way to quit smoking and tobacco use is with expert help from a stop smoking adviser.
Your free local NHS Stop Smoking Service can provide medication and expert support to help you quit.
Many services also offer support to help you stop using smokeless tobacco, such as paan.
You can call the Smokefree National Helpline for free on 0300 123 1044 (0300 123 1014 minicom), and ask to speak to an interpreter for the language you need.
The helpline is open 9am-8pm Monday to Friday and 11am-4pm on Saturday and Sunday.

For further information log on website :
http://www.nhs.uk/Livewell/SouthAsianhealth/Pages/Smokingandpaan.aspx

'How I quit smoking'

Justine Speller
Justine Speller, a gardener from London, quit cigarettes with the help of an NHS Stop Smoking group. She kept a week-by-week record of how she achieved it.

My smoking diary: week one

"I didn’t smoke during the day or at home, but after a glass of wine I could get through a whole pack. As I drink every other night, I sometimes smoked 60 cigarettes a week. My skin looked dull and I was starting to get tiny wrinkles round my mouth. I knew it was seriously damaging my health.
"I’d decided to join an NHS Stop Smoking group. My first session lasted for 90 minutes. The other six were an hour each.
"Angela, our co-ordinator, was very friendly. She told us how the programme works, the aids available, such as patches and gum, and the 'quit date', which would be on the third session. We were encouraged not to change our smoking habits before then. The idea was that we would all give up together, so that we could support and encourage each other."
Angela, the group's Stop Smoking co-ordinator, says: "Groups are great for people who don’t want to give up alone. If one person is having a withdrawal side effect, someone else will be going through the same thing. Sometimes some healthy competition goes on, which makes people think twice about letting themselves and others in the group down by having a smoke after the quit date."

My smoking diary: week two

"In week two, we were tested for carbon monoxide, a poisonous gas in tobacco smoke, which lowers oxygen in the bloodstream. You take a deep breath, then blow into a tube. Luckily, I hadn’t had a smoke for four days, so my count was pretty low."
Angela says: "There are a scary 4,000 chemicals in a cigarette, including carbon monoxide (CO), which binds with your red blood cells and prevents oxygen from doing so.
This means that you have less oxygen circulating in your system, which can lead to a grey complexion, cold fingers and toes, gangrene and limb amputation. Other chemicals include acetone (used in nail varnish remover), pesticides and formaldehyde.
"From the moment you put out your last cigarette, your levels of these chemicals begin to return to normal. In 24 to 48 hours, your CO reading will be the same as a non-smoker, and it will stay there unless you have another cigarette."

My smoking diary: week three

"Just before quit day, I was smoking more than ever, determined to make the most of my freedom! All I could think about was not being able to have a cigarette with a glass of wine after a stressful day at work. I had to drag myself to the session that evening.
"Outside the building, a few fellow quitters were puffing frantically. At 6.30pm, we went in, armed with our chosen nicotine replacement therapy (NRT). I’d opted for gum and patches. Angela explained how to use these and the various ways of managing any cravings. Then off we all went.
"The first few days were hard. I felt twitchy and even wanted to have a cigarette at times I normally wouldn’t, like first thing in the morning.
"But after my first smokefree week, I felt amazing. No guilt, no ashtray mouth and my lungs felt easier. I liked this new me and was determined to keep it up. The gum and the patches really took most of my cravings away.
"Cravings should only last three to four minutes. If you think about them, they last longer. But if you do something else, the cravings will go away. The group leader gave us suggestions on how to do this, but the group soon shared ideas too."
Angela says: "Some people have side effects, such as irritability or disturbed sleep. You might have a few symptoms, lots or none at all, but using NRT, as recommended, will help to ease them. They only last a maximum of four weeks. After that you’ll feel so much healthier and fitter."

My smoking diary: week four

"After four weeks, I left my NRT patches at home. But then, while I was out, I lost my willpower and had a few cigarettes.
"Afterwards, I felt devastated. Desperately, I called a friend from the group. She told me I had no need to worry and that I should put it behind me. I really believe the support of the group made all the difference to me quitting."
Angela says: "Having a cigarette after you quit activates the brain’s nicotine pathways, making you want to reach for the next and the next. That’s why you shouldn’t even have a single puff.
"But it’s not the end of the world if you do. Call someone from the group or the group leader. Talk about why you lapsed and what you’ll do differently next time that situation arises." 

My smoking diary: two months

"It’s been a month since I had that relapse. I now feel more in control, healthier, happier and slightly richer, and I love saying no to a cigarette.
"To anyone who wants to quit, I totally recommend using a support group (some of them offer one-on-one sessions). It’s free, confidential and very, very effective."
To find your nearest NHS Stop Smoking clinic, call the NHS Stop Smoking Helpline 0300 123 1044 or go to NHS Smokefree.

Smoking and your appearance

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A make-up artist transforms the appearance of Megan, a 16-year-old smoker, demonstrating the effects that smoking will have on Megan's face and body. Will the results make Megan rethink her habit?

For further information log on website :
http://www.nhs.uk/Livewell/smoking/Pages/Justinesstory.aspx

Stop smoking without putting on weight

You may be worried about piling on the pounds when you stop smoking – but there are steps you can take to keep weight gain to a minimum. They are:
  • Take more exercise
  •  Use stop smoking treatments
  •  Diet cautiously - it can help reduce weight while you quit, but you must be careful not to take too much on at once

Will I put on weight when I stop smoking?

Not necessarily, although many people do.
On average, people gain 5kg (11lbs) in the year after they stop smoking, according to Deborah Lycett, consultant dietitian and researcher at the University of Birmingham.

Why do you put on weight when you quit?

There are five main reasons:
  • Smoking speeds up your metabolism so your body burns calories at a faster rate. So, when you stop smoking, you actually need fewer calories.
  • Smoking can suppress your appetite.
  • You may find that food tastes better after you stop smoking and you crave sugary foods.
  • It's possible to mistake nicotine cravings for feeling hungry, or to eat to distract yourself from them.
  • You may replace the "hand-to-mouth" action of smoking with snacking.

How can I avoid putting on weight when I quit?

  • Keep your metabolism high by taking regular exercise. Try walking rather than getting the bus or using a lift, start a gym class, or ask your local sports centre about the activities they offer.
  • Combat hunger pangs by keeping a stash of healthy treats to hand. Nuts, dried fruit, fresh fruit and veg sticks are ideal.
  • Eat smaller portions of food until your metabolism has stabilised. Remember it takes 20 minutes for you to feel full after eating, so take a break (go for a walk) after your main meal and see if you still feel hungry in half an hour. If so, dip into your healthy treats.
  • Just because food tastes better, it doesn’t mean you need to eat more of it. Remember to chew your food well and savour each mouthful rather than trying to finish it a quickly as possible.
  • Make sure that you are taking your medicines regularly to help suppress cravings. The less you crave nicotine, the easier it will be to keep focused.

Exercise to avoid gaining weight

After you quit smoking, your body burns calories more slowly. Even if you eat no more than when you smoked, you may put on weight – but being more active can help.
Regular exercise may prevent about half the weight gain expected after a year of quitting smoking. It burns off calories and reduces cravings for cigarettes. 
Build up to at least 150 minutes (2.5 hours) of moderate-intensity aerobic exercise, such as fast walking, swimming or cycling, every week.
Moderate-intensity activity means working hard enough to make you breathe more heavily than normal and feel slightly warmer than usual. The more exercise you do, the more calories you'll burn.
Read more about how to get into exercise, or try our Couch to 5K, which will get you running 5km in nine weeks even if you're an absolute beginner.

Use stop smoking medicines to prevent weight gain

Stop smoking medicines, such as nicotine replacement therapy and the prescription tablets Zyban (bupropion) and Champix (varenicline), can double your chances of quitting successfully and also seem to help reduce weight gain in the first few months.
Read the patient information leaflet about Champix
Read the patient information leaflet about Zyban

Diet carefully while stopping smoking

The important thing about stopping smoking is that you see it through. If you're concerned about weight gain but think that stopping smoking and dieting at the same time will be too much, stop smoking first and deal with any weight gain afterwards.
If you're really worried about putting on weight, ask your GP to refer you to a dietitian for a diet plan tailored to your individual needs. 
This plan will guide you on how much to eat based on your current weight, age, gender and activity level, and stop you gaining more weight.

For further information log on website :
http://www.nhs.uk/Livewell/smoking/Pages/weightgain.aspx

10 self-help tips to stop smoking

If you want to stop smoking, you can make small changes to your lifestyle that may help you resist the temptation to light up.

Think positive

You might have tried to quit smoking before and not managed it, but don't let that put you off. Look back at the things your experience has taught you and think about how you're really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Sticking to the 'not a drag' rule can really help. Whenever you find yourself in difficulty say to yourself, "I will not have even a single drag" and stick with this until the cravings pass.
Think ahead to times where it might be difficult - a party for instance - and plan your actions and escape routes in advance.

Consider your diet

Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.  
You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away, or settling down in a room where you don't smoke may help.

Change your drink

The same study looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you're out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.

Identify when you crave cigarettes

A craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance, or go to the bar. And think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times. 

Get some stop smoking support

If friends or family members want to give up too, suggest to them that you give up together.
There is also support available from your local stop smoking service. Did you know that you're up to four times more likely to quit successfully with their expert help and advice? 
You can also call the NHS Smokefree Helpline on 0300 123 1044 open Monday to Friday 9am to 8pm, and Saturday to Sunday 11am to 4pm.

Get moving

A review of scientific studies has proved exercise – even a five-minute walk or stretch – cuts cravings and may help your brain produce anti-craving chemicals.

Make non-smoking friends

When you're at a party, stick with the non-smokers. "When you look at the smokers, don't envy them," says Louise, 52, an ex-smoker. "Think of what they're doing as a bit strange – lighting a small white tube and breathing in smoke."

Keep your hands and mouth busy

Nicotine replacement therapy (NRT) can double your chances of success.
As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator. There are also e-cigarettes.
When you're out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy. 

Make a list of reasons to quit

Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support. Ex-smoker Chris, 28, says: "I used to take a picture of my baby daughter with me when I went out. If I was tempted, I'd look at that."
Read more about the stop smoking treatments available on the NHS.

For further information log on website :
http://www.nhs.uk/Livewell/smoking/Pages/Motivateyourself.aspx

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