Smoking — lets clear the air

Did you know?

There are 7 million smokers in South Africa.
80% of smokers have tried to give up at least once
90% of smokers began smoking before the age of 18
20% of smokers began before the age of 10
Giving up old habits is not easy, smokers often lack the sense of urgency — but what about the innocent, What about Luke?

Luke’s mother smokes, Luke’s mother smokes at home, Luke’s mother smokes in the car. By the time Luke turns 5 he will have inhaled the equivalent of 102 packets of cigarettes thanks to his mother’s contribution alone. This passive smoking means Luke will be 3 times more likely to suffer a heart attack or stroke. Smoking is generally associated with lung cancer but smoking is the single greatest cause of heart disease. By 2020, smoking will cause more deaths than HIV, TB, maternal mortality, car accidents, suicide and homocide combined.
(World Health Organisation)

Smoking narrows your blood vessels and enlarges naturally occurring blood clots. By smoking you are basically causing a traffic jam to your heart.

Smoking almost triples the risk of heart disease. It narrows blood vessels and expands blood clots, causing the cardiovascular equivalent of a traffic jam on the highway to your heart and brain. Reduce blood flow to the heart and you risk a heart attack. Reduce it to the brain and you risk a stroke.

Smoking causes Heart Disease by:

• Increasing blood pressure
• Increasing blood clotting   
• Increasing carbon monoxide levels and reducing oxygen levels

Passive smoking: Non-smokers who breathe second hand smoke suffer many of the diseases of active smoking. Second-hand smoke contains 5 times more carbon monoxide and 6 times more nicotine than first-hand smoking because the filter on a cigarette offers some protection for the smoker. Second-hand smoke causes a wide variety of health problems in children including bronchitis and pneumonia, exacerbation of asthma, middle ear infections, and glue ear, the most common cause of deafness in children.

Smoking and the unborn baby: Babies born to mothers who smoked (or are exposed to second hand smoke) while pregnant are more likely to be underweight, premature or stillborn. There is also an association with the risk of miscarriage and may even harm intellectual and behavioural development of the child.

The child has a greater risk of sudden infant death syndrome, breathing problems and developing lung disease or diabetes later in his/her life.

The harmful substances from smoking pass through breast milk, so with every cigarette smoked and any second hand smoke inhaled, the baby is smoking. Smoking reduces milk volume so smoking mothers may produce too little milk, causing the child to gain less weight and grow less efficiently than babies of non-smokers.

Are low-tar, mild or low nicotine products better for my health?
There is no such thing as a safe cigarette. "Mild" doesn't necessarily mean less harmful - it may just refer to a milder taste. "Low" nicotine cigarettes may cause smokers to inhale more deeply or to smoke more cigarettes to get the nicotine their bodies crave. 

What about pipe and cigar smoking?
These smokers tend to inhale less smoke than cigarette smokers; therefore their risk of heart disease is less. On the other hand, they have an increased risk of developing mouth and tongue cancer.

Marijuana - good or bad for the heart?
The risk of a heart attack increases five times within an hour of smoking marijuana because of an increased heart rate and the changes in blood pressure that occur.
There is no safe level of smoking. The most important step for smokers is to quit.

How do I quit?

• 8 out of 10 people find it most effective to stop smoking abruptly
• At those times when you usually smoke, plan a constructive substitute activity 
• Stay motivated - the first few days are the toughest
• Avoid other smokers and smoke-filled environments
• Find support. Refer to a smoke-quitting association or support group
• Consider using medical quitting-aids such as nicotine patches, sprays and gums. 
  It’s never too late to benefit from quitting. Some harmful effects are reversible:

Within 8 hours of quitting, blood oxygen and carbon monoxide levels normalise
Within 24 hours the risk of a heart attack or stroke starts to decrease
Within 48 hours nerve endings and the sense of taste and smell start to recover
Within 72 hours lung capacity improves and coughing decreases
Within days blood clotting improves
After 3 weeks exercising becomes easier
Within 1-3 months blood circulation as well as sperm count in men improves
After 2 months you feel more energetic
Within 5 years the risk of developing lung cancer is halved
Within 5-15 years the risk of heart disease is the same as a non-smoker 

This is one in a series of brochures. For the full series and more heart smart information call the Heart Mark diet line on 0860 223 222 or visit www.heartfoundation.co.za.

Smoking Resources tab

Practical Help
Different people respond to different methods and techniques, listed below are some of the methods that could prove useful. The Heart and Stroke Foundation does not endorse any of these methods, and does not advocate one group or one method over another.

Books
"Allen Carr's Easy Way To Stop Smoking"
It is available in English and Afrikaans, is available at Wordsworth Books, Exclusive Books, Bargain Books and Fascination Books. It can also be ordered directly from Conifer Books and delivered by post anywhere in South Africa.
Conifer Books:          Tel: 0861 100 200
                                    Cell:082 532 3411
                                    Email: easyway@allencarr.co.za

Workshops
Allen Carr’s Easyway to Stop Smoking Clinics
(money back guarantee)
Clinics are available in Cape Town, Durban, Pretoria, Johannesburg, Bloemfontein & Port Elizabeth
Central Booking Line: 0861 100 200
Website: www.allencarr.co.za

Nicorette Kick Butt Programme
Call centre: 0860 410 032
Website: www.nicorette.co.za

Smokenders
086 110 0079 (National)
(011) 784 7838 (Head Office)
(021) 788 9120 (Cape Town)
(031) 262 3109 (Durban)

special rates for:

• students
• pensioners
• Discovery Vitality members

Aids/Resources
Nicorette (gum and patches)
www.nicorette.co.za

Internet Sites
Allen Carr’s Easyway to Stop Smoking
Website: www.allencarr.co.za
Smokenders
www.smokenders.co.za

Tobacco Free Kids
tobaccofreekids.org

Quitnet
www.quitnet.com

Anti-smoking Action Bodies
National Council Against Smoking
Peter Ucko
(011) 725 1514
www.againstsmoking.org
ucko@iafrica.co.za

Questionnaire tab
The following assessment has been compiled by the Scottish Health Education Group and will help you understand why you smoke and what kind of smoker you are.

Circle the number which corresponds to the number of times you share the same feelings: 5 for always, 4 for often, 3 for sometimes, 2 for seldom and 1 for never. It is important to answer each question.

1. I smoke cigarettes to prevent me from slowing down 5 4 3 2 1
2. The handling of a cigarette is part of the enjoyment of smoking 5 4 3 2 1
3. Smoking a cigarette is enjoyable and relaxing 5 4 3 2 1
4. I light up a cigarette when I’m angry about something 5 4 3 2 1
5. I When my cigarettes are finished, it is intolerable until I get more 5 4 3 2 1
6. I smoke cigarettes automatically 5 4 3 2 1
7. I smoke cigarettes to stimulate and invigorate me 5 4 3 2 1
8. Part of the pleasure of smoking cigarettes comes from the steps I take before lighting up 5 4 3 2 1
9. I enjoy cigarettes 5 4 3 2 1
10. If I feel uncomfortable or upset about something, I light a cigarette 5 4 3 2 1
11. I am very conscious of the fact when I’m not smoking a cigarette 5 4 3 2 1
12. I light up without realising that I’ve still got a burning cigarette in the ash tray 5 4 3 2 1
13. I smoke to cheer me up 5 4 3 2 1
14. When I smoke, part of the pleasure is watching the smoke I exhale 5 4 3 2 1
15. I crave a cigarette most when I’m relaxed and comfortable 5 4 3 2 1
16. When I feel down or want to forget problems, I smoke a cigarette 5 4 3 2 1
17. I develop a gnawing hunger when I haven’t been smoking for a while 5 4 3 2 1
18. I found a cigarette in my mouth and could not remember that I’ve put it there 5 4 3 2 1

Keeping score
In the spaces below, write the numbers you circled above the letters concerned. Add the numbers on each line to calculate your total score. E.g. the sum of your scores on lines A, G and M gives you your total for stimulation; lines B, H and N give you the total for handling etc.

NB: A score of 11 or more is high, and score of 7 or less is low.

----- + ------- + -------- = Stimulation
A G M

----- + ------- + -------- = Handling
B H N

----- + ------- + -------- = Pleasurable relaxation
C I O

----- + ------- + -------- = Stress release
D J P

----- + ------- + -------- = Psychological dependence (craving)
E K Q

----- + ------- + -------- = Habit
F L R

This assessment has been designed to provide you with a score on each of the six factors describing what one gets out of smoking. Your smoking may be characterised by just one of these factors or by a combination.

There are two ways to tackle your smoking: either do completely without a specific source of pleasure, or find something else to replace the cigarette which will give you the same kind of pleasure.

Below are some alternatives – but remember, only some of these suggestions may help. You have to find your own ‘individual’ cure.

Stimulation
You seem to feel that smoking helps you to wake up, organises your energy and helps you carry on.
If you feel the need to smoke, consider:

• A quick walk
• Moderate exercise
• A somewhat stimulating drink like tea or coffee
• Relax and breathe deeply five or six times

Handling
You seem to enjoy the opening of a fresh new packet, taking the cigarette out, knocking it against your thumb, lighting the match, studying the flame, lighting the cigarette en watching the smoke.

Alternative satisfaction could be achieved by:

• Playing with a pencil
• Doodling
• Playing with a coin or a piece of jewellery
• Taking out a cigarette, putting it in your mouth, but not lighting it

Pleasure
It is not easy to establish whether you smoke to feel good or to keep from feeling bad. About two thirds of smokers score high in this factor and almost half of them score high in stress release. Try to find alternative satisfaction in:

• Moderate eating
• Moderate drinking
• Social activities
• Changing your pattern of activities, e.g. don’t smoke after a meal; read a book instead of the newspaper; sit in a different chair
• Remembering the nasty effects of smoking. Your problem is to convince yourself that smoking is unpleasant

Stress release
Many smokers use cigarettes as a crutch in moments of stress or discomfort, and sometimes they work. But it is insensible as well as unhealthy to try and solve personal problems in this way. Rather try and confront the problem. If all else fail, try

• Chewing gum, sucking on a peppermint or biting on a clove
• Snacking on low-kilojoule food (People who smoke for stress release tend to gain weight when they stop.)
• Exercising to get rid of anger or frustration

Craving
Addicted smokers find it very difficult and unpleasant to stop smoking, but once they’ve stopped, they seldom start again. Try…

• Developing an aversion to smoking, smoke nonstop for two days or until you can’t stand cigarettes anymore, and then stay away from them
• Change to a brand you don’t like and determinedly smoke each one; then stay away from cigarettes for as long as you can

Habit
The habitual smoker no longer enjoys smoking and often lights up without even realising. You can…

• When lighting up, ask yourself: Do I really need this cigarette?
• Carry your cigarettes in another bag
• Change the stimuli which cause the need. If you feel like a cigarette when drinking coffee, switch to tea
• Stop carrying a lighter or matches with you
• Take the cigarette out of your mouth if you can’t remember putting it there and extinguish it
• Try conditioning yourself to think: ‘Smoking makes me sick today and will kill me tomorrow!’
• Buy ten different brands of cigarette and make sure you smoke a different one each time. It will make you more aware of your smoking and will make it less pleasant.
• Avoid keeping a supply of cigarettes. Keep your cigarettes somewhere where they’re difficult to reach

Stopping slowly
If you prefer to stop smoking gradually, do the following:

• Don’t smoke the cigarette to its tip
• Inhale only the first puff, or every second one
• Don’t inhale as deeply as before
• Postpone the first cigarette of the day for as long as possible
• Switch to a brand you enjoy less than your favourite brand, then to a brand you enjoy even less, and carry on until you can’t stand cigarettes anymore

Be sure to buy yourself a present with the money you save on cigarettes. And if you fail to stop, don’t despair. Try again. You will eventually succeed if you keep on trying.

BACK TO TOP