Is it time to quit?

These days we are all acutely aware of the damage smoking does to our health. Millions of pounds have been spent by Governments on anti-smoking campaigns and in recent years a number of countries and cities have become smoke free in public places. However, as hard as it is for us to imagine now, people smoked for centuries without realising the damage it was doing to their health, and it was only in the 1950s that medical research into the harmful effects of smoking began to sound warning bells. In 1964 the US Surgeon General finally reported that smoking caused lung cancer and the anti-smoking campaign began in earnest.

Making that big decision

For most smokers, going cold turkey simply will not work. Nicotine is a highly addictive substance, as addictive as cocaine or heroin according to some research, and the majority of smokers will need some kind of help weaning themselves off it. Nicotine replacement therapy is based on the principle of replacing 'dangerous' nicotine consumption with a 'cleaner' safer way of delivering the nicotine to smokers. It is not the nicotine itself that causes the most damage, rather the tar and other chemicals that are found in cigarettes, so this kind of treatment is seen as the best way for smokers to kick their habit.

ver the years a number of nicotine replacement products have come on the market, and researchers are continuing to look for new ways of helping people quit. Smoking is a physical and a psychological addiction, so if you are someone who associates smoking with socialising, certain times of the day, for example smoke breaks at work, or certain people, then you will find it harder to quit than someone whose addiction is more of a physical one.

It may take several attempts before you finally quit but the benefits are certainly worth the effort. Your breathing and general fitness will begin to improve almost instantly, the risk of heart attacks and cancer will greatly be reduced, food will taste better, fertility levels will be improved, and if you have children they will be far less likely to start smoking once you have quit.

Treatments available

The type of smoker you are and the amount you smoked will determine the type of treatment that works for you. Here is a brief introduction to some of the main treatments available today.

Nicotine patches

Nicotine patches stick to your body in the same way a plaster does and release nicotine slowly into your bloodstream throughout the day, helping to relieve your cravings. They can be worn all the time or you can take them off when you go to bed at night, depending on how bad your cravings are when you wake up in the morning. If the first thing you do when you wake up is light up a cigarette, it might be better for you to wear the 24 hour patches initially.

Stick new patches to a different part of your skin to avoid irritation and change it at the same time every day. If you smoked more than ten cigarettes a day then you should start on a high strength 15mg patch. If you've managed to stay smoke free for eight weeks then you can switch to a lower dose until you've been smoke free for twelve weeks. At this point you will no longer be physically addicted to nicotine, and you'll be on your way to being an ex smoker.

Nicotine gum

With gum, nicotine is released by the chewing action and is absorbed by your body when mixed with the saliva in your mouth. Unlike patches that release the nicotine gradually, gum releases a quick hit when you need it, and helps relieve sharp cravings. If you were someone who smoked in times of stress this might be a good option for you as many people find the chewing action also helps reduce stress levels. When you feel the need, chew a piece of gum until you feel a tingly sensation in your mouth (this is the nicotine being released) then stop and leave the gum resting between your gums and your cheek. Start chewing again when the tingly sensation fades and repeat this process until there is no more tingling. You'll probably need to chew one every hour or two initially, which you should aim to reduce to one every two to four hours. Take care not to chew too often or too quickly as you may start to feel dizzy, lightheaded or nauseous.

Inhalators

Inhalators contain nicotine cartridges which deliver nicotine to your bloodstream when you suck air through them. They are the same shape and size as a cigarette and are a good option for anyone who misses the familiar feel of holding a cigarette. As with other NRT products, you'll need to gradually reduce the dose and the amount of times you use the inhalator in a day. To begin with you'll probably go through between six and twelve a day but you should try and reduce this over an eight week period of using them, until your body is no longer addicted to nicotine.

No two people will have the same experience when quitting and what works for one person won't necessarily work for another. It's a good idea to have a chat with your GP or pharmacist about your particular smoking habits as they will offer advice and help you decide what option is best for you. Whatever product you choose, remember to use it as prescribed, hang in there when the going gets tough and just think how much better you'll feel when you're finally smoke free.