South Africa’s health organisations partnering in #protectournext, an initiative to drive awareness of tobacco harm and support the implementation of better tobacco control, are calling on smokers to quit for love this February. Smokers who participate in #quitforlove will receive a sequence of motivational tips, guidance, access to whatsapp support groups and the SA Quitline as they go through a 21-day process. There are also weekly rewards and a smoke-free dinner date experience up for grabs.
“The majority of smokers regret ever starting, and most people’s families, partners and friends who are non-smokers would love them to stop, especially in the time of COVID-19. Right now is the time to focus on kicking the habit and an important first step is committing to a quit date,” says Dr. Sharon Nyatsanza of the National Council Against Smoking (NCAS).
“Those who are on the journey, as well as families, partners and friends, are invited to share their #quitforlove stories. “Whether you’re encouraging someone to quit, have a quit story to tell or just want to express your pledge to quit, please share your story on social and tag @protectournext #quitforlove. We’re all in this together.”
The benefits of stopping smoking are immediate. Within a few days, your immune system gets stronger and the risk of heart attacks and strokes starts to reduce. But, like most important things, it is not always a walk in the park. Quitting is a journey and requires a lot of support from your family and friends as you go through nicotine withdrawal, but it is possible and in fact essential with our health under further threat from a deadly pandemic.”
Nyatsanza explains that nicotine is a highly addictive drug, like cocaine and alcohol, and it is the main reason many smokers keep smoking. Cigarettes, cigars, snuff and hookah pipes are harmful, but because they all contain nicotine, it can be hard to give them up.
“When you stop smoking you may feel uncomfortable, crave cigarettes and experience nicotine withdrawal.
The symptoms of nicotine withdrawal are different from person to person and can include: anxiety, headaches, hunger, fatigue, trouble sleeping and in some cases irritability, cravings, mood changes, restlessness, difficulty concentrating and influenza–like symptoms. The good news is that these symptoms do not last for long!”
Nicotine withdrawal symptoms reach their worst in the first 3 days and last for about 14 days. In 3 – 4 weeks you will start to feel better, and you should be more comfortable after two months. “Take it one day a time because it gets better every day. Your body will adjust and learn to live without nicotine,” says Nyatsanza. "You stand a better chance of successfully stopping smoking if you draw up a plan and prepare for nicotine withdrawal."
Tips to make stopping smoking easier
Commit to your quit date
Choose a quit date and commit, make solid plans on how to deal with cravings. Make it a day that you are not under too much stress, but do not delay it any longer.
Know why you want to quit
Write down a list of the reasons why you want to stop smoking - be it for health, to save money or to protect your loved ones. Put the list on your phone, stick it on your fridge or anywhere you will see it often. This will serve as a reminder and help you resist the urge to smoke and go on for another day.
Identify your smoking patterns
To stay away from smoking, it is also important to know when you smoke, what is also called the smoking pattern. Plan on how to avoid these situations and plan alternatives to smoking, like eating an apple or anything that distracts you.
Have tools to deal with cravings
When the craving hits, delay the urge to light up until the craving goes away. Cravings usually last for about 15 – 20 minutes. Take walks around your home, talk to your supportive family or friends or to ex-smokers. Try carrots and sugar free gums, drink water and keep yourself busy until the cravings go away. Read your quit motivations out loud. The trick is to delay and distract yourself until the craving to smoke passes.
Skip the booze
Avoid smoking triggers. Many associate smoking with alcohol, so if this is you, try and keep to those virgin cocktails.
To keep going also reward yourself – you deserve it. Every single day without a cigarette deserves a reward, and even bigger rewards if you go past the 2-week mark.
Use the best cessation aids
You can also consider using medication to help in stopping smoking. Pharmacists can guide you in choosing which smoking cessation medication to use. The smoking cessation medications which are approved as effective and safe include nicotine replacement therapies such as nicotine gums, patches, sprays and lozenges, which are available over-the-counter at most South African pharmacies. Other prescription drugs like varenicline are also available, all these work by reducing cravings and withdrawal symptoms.
Nyatsanza notes that e-cigarettes, also known as vaping products, are not approved as a smoking cessation aid. “More research is needed on the effectiveness of the products for quitting smoking and to also better understand the health harms associated with use. Another concern is where tobacco users end up using both e-cigarettes and cigarettes (dual use).To protect one’s health the ultimate goal should be to stop the use of e-cigarettes too. Growing evidence shows that these new diverse products are associated with health harms including increased risk of stroke.”
Remember that stopping smoking is hard, but not impossible, and worth it for the health benefits. Visit @protectournext or www.protectournext.co.za for more information on signing up – or click https://bit.ly/3amgIFi
You can also call the National Council against Smoking Quitline on 011 7203145 for support and more tips on how to stop smoking. Other #protectournext partners The Heart and Stroke Foundation and CANSA also have professional staff that can provide educational support during the challenging time you may face when trying to quit tobacco smoking.
#Quitforlove - https://bit.ly/3amgIFi
Available for interview:
Dr Yussuf Saloojee, Acting Executive Director of NCAS
Dr. Sharon Nyatsanza, Project &Communications Manager, NCAS
Dr Catherine Egbe, Specialist Scientist: Alcohol, Tobacco and other Drug Research Unit, South African Medical Research Council
Lorraine Govender, National Advocacy Co-Ordinator, CANSA
Professor Pamela Naidoo, CEO, The Heart and Stroke Foundation of South Africa
Connect Media for CART agency
+ 27 (0) 84 3510560