Cigarettes are associated with many health ills.  Because they weaken the immune system, it has become even more important to stop smoking in light of the COVID-19 pandemic. While smoking does not cause COVID-19, it increases the risk, severity and duration of COVID-19 symptoms if one gets infected. Smokers may experience more serious symptoms and are at high risk of advancing to the chronic stage of the disease.

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. You may have tried several times before to quit. 

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, 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, restless, difficulty concentrating and influenza–like symptoms. The good news is that you can stop smoking, and 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, but it can take about 3 months to be really comfortable as a non-smoker. 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.

Tips to make stopping smoking easier

Choose a quit date and make 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.

Write down a list of the reasons why you want to stop smoking - be it for health, money and or for 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.

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.

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.

Part of stopping smoking is to avoid situations that will make you want to smoke. Many associate smoking with alcohol, so it would be good to stay away from it as well. 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.

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. These work by reducing cravings and withdrawal symptoms and can be used for up to 12 weeks.

It is important to know that e-cigarettes, also known as vaping products, are not approved as a smoking cessation aid. Evidence show that they are harmful to health and also destroy the lungs ability to fight off infections. In many cases, smokers who switch to e-cigarettes end up using them for long periods or end up using both e-cigarettes and cigarettes. Dual use is also more harmful and associated with higher risks of lung damage.

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 more tips on how to stop smoking. The Heart and Stroke Foundation also has professional staff that can provide educational support during the challenging time you may face when trying to quit tobacco smoking. During the period of the lockdown you may 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