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Quit smoking, the best gift for yourself and others this festive season

The majority of smokers regret ever starting. With the festive season approaching, those who want to quit may think of putting it off until the new year. Right now is the time to focus on kicking the habit – you’ll feel much better by Christmas and be ready to kick off 2021 as a non-smoker, says Dr. Sharon Nyatsanza of the National Council Against Smoking (NCAS), a #protectournext partner. She gives smokers some tips on quitting smoking, and staying quit, during the holiday period. 

 

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. 

 

Nicotine is a highly addictive drug, like cocaine and alcohol, and it is the main reason many smokers keep smoking. Cigarettes, cigars, snuff, hookah pipes and e-cigarettes 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 completely comfortable after three months. Take it one day a time because it gets better every day. Your body will adjust and learn to live without nicotine.

 

You stand a better chance of successfully stopping smoking if you draw up a plan and prepare for nicotine withdrawal, especially during the holiday season. You may have an opportunity to spend a more time with your loved ones, and also be out of your normal routine with all its smoking triggers. 

 

Tips to make stopping smoking easier

 

1.     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.

 

2.     Commit to your quit date

Choose a quit date and commit to 21 smoke-free days, making 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. These 21 days are give you a chance to develop healthy habits and stop smoking.

 

3.     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.

 

4.     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.

 

5.     Skip the booze

Avoid smoking triggers. Many associate smoking with alcohol, so if this is you, try and keep to those virgin cocktails. 

 

6.     Reward yourself!

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.

 

7.     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.

 

It is important to note 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 who switch to e-cigarettes end up using them for long periods or 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, bronchitis and cardiovascular diseases. 

 

Remember that stopping smoking is hard, but not impossible, and worth it for the health benefits. 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. Call 084 2507374 for assistance.

 

(ENDS)

 

RESOURCES:

Call the National Council Against Smoking - Quitline at 011 720 3145 for tips to help you stop smoking. www.againstsmoking.co.za


CANSA runs an online programme which also provides support and information for smokers who would like to stop smoking on http://www.ekickbutt.org.za/.


The Heart and Stroke Foundation South Africa has professional staff that can provide educational support during the challenging time you may face during trying to quit tobacco smoking. During the period of the lockdown, you may call 084 2507374 for assistance.

 

Available for interview:

Savera Kalideen, 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

 

Media contact:

Tamaryn Brown

Connect Media for CART agency

tamaryn@cart.agency

tamaryn@connectmedia.co.za

+ 27 (0) 84 3510560

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Smoking is the single most preventable cause of death in the world. The World Health Organisation (WHO) says that in South Africa (SA) alone, smoking results in more than half of lung cancer deaths, 37% of chronic obstructive pulmonary disease deaths, and over 20% of cardiovascular deaths and tuberculosis (TB) deaths. Smoking-related TB deaths are especially prevalent in South Africa, due to a higher vulnerability of HIV-positive individuals to TB.  Because it attacks the lungs, the novel coronavirus (COVID-19) could be an especially serious threat to those who smoke or vape.

The new Control of Tobacco and Electronic Delivery Systems Bill will make it easier for South Africans to choose smoke-free lives, regulate the danger of e-cigarettes and decrease the impact of second-hand smoke on the majority of the population, who are non-smokers. Why is taking time to implement? Tobacco industry profits are at the expense of addicted smokers, their families, and public health.  Together, the National Council Against Smoking (NCAS), the Cancer Association of South Africa (CANSA) and the Heart and Stroke Foundation of South Africa are steadfast in campaigning for the new Bill to be passed. It’s time for our people and our government to show leadership in implementing global best practice to curb the onslaught of big tobacco. 

Zanele Mthembu, Public Health Development and Policy Consultant

Savera Kalideen, Executive Director of the National Council Against Smoking 

Sharon Nyatsanza, Project and Communications Manager, National Council Against Smoking 

Lorraine Govender, National Advocacy Co-Ordinator, Cancer Association of South Africa (CANSA)

Professor Pamela Naidoo, CEO, The Heart and Stroke Foundation of South Africa

Dr Catherine Egbe, Specialist Scientist: Alcohol, Tobacco and other Drug Research Unit, South African Medical Research Council

   
Tamaryn Brown
Connect Media for Cart Agency
+27 (0) 84 3510560
tamaryn@connectmedia.co.za
tamaryn@cart.agency

Nirvana Kishoon 
Cart Agency
+27 (0) 82 823 3167
nirvana@cart.agency

 

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