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Privacy NoticeFrom banning smoking in enclosed public places to creating standardised packaging for tobacco products, over the years the UK government has accelerated its goal of a smoke-free future. So much so, England and Wales aim to become smoke-free by 2030. As part of this drive, the government announced its plan to stop new generations smoking. Under its proposed ban, people born in England on or after 1 January 2009 will never legally be allowed to buy tobacco. Given the negative health effects of smoking, the crackdown is no surprise. Every year, about 76,000 people in the UK die because of smoking, with the habit causing 70% of lung cancer cases.
England and Wales aim to be smoke-free by 2030
(Image: GETTY)
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“Smoking increases the risk of numerous health conditions, from lung cancer and heart disease to respiratory illnesses like idiopathic pulmonary fibrosis,” says Emma Rubach, head of health advice at Asthma + Lung UK. “On average, smokers live 10 years less than non-smokers and, according to the latest data from the NHS, 35% of all deaths from respiratory conditions can be attributed to smoking.” But while the health implications may be known, giving up smoking is difficult. As cigarettes contain the highly-addictive stimulant nicotine, smokers can experience withdrawal symptoms such as headaches, poor sleep and sickness when they attempt to quit. “Quitting is incredibly hard, especially without support, as nicotine is very addictive,” says Emma. “The nicotine in tobacco gets rapidly into the brain and creates a need to continue to smoke. The falling level of nicotine then creates the urge to smoke. Controlling these urges is the key to being able to kick the habit.” But giving up smoking is not impossible, as celebrities such as Gwyneth Paltrow and Jennifer Aniston have demonstrated. So, here are five ways to kick the habit just in time for National No Smoking Day on 13 March…
13 March marks National No Smoking Day
(Image: GETTY)
E-cigarettes E-cigarettes, commonly known as vapes, are only recommended to people who currently smoke. “E-cigarettes are devices that heat a liquid inside them, which contains nicotine and flavourings,” says Dr Deborah Lee from Dr Fox Online Pharmacy. “Because tobacco is not being burned, there is no dangerous tobacco smoke inhaled into the lungs.” While Dr Lee warns we are “still unsure of the long-term safety of vaping”, research has found that e-cigarettes are effective at helping people give up smoking. Nicotine replacement therapies Nicotine replacement therapies such as patches, nasal sprays and gum are products that contain nicotine. “They give the user low levels of nicotine but without exposure to cigarette smoke, which contains tar, carbon monoxide and other poisonous substances,” says Dr Lee. “The idea is to use the NRT over a period of eight to 12 weeks and gradually withdraw it until you can stop.”
Nicotine patches are a form of nicotine replacement therapy
(Image: GETTY)
Prescription-only medications Bupropion is a type of prescription-only medicine that can help people stop smoking by tackling withdrawal symptoms. “It’s a type of antidepressant and is thought to work for nicotine addiction by altering the selective reuptake of dopamine and noradrenaline in the brain,” says Dr Lee. In January , a drug called Cytisine, which also eases withdrawal symptoms, became available in the UK. “Cytisine is a natural product derived from cytisus laburnum seeds and has been found to be effective,” she adds. Heated tobacco Heated tobacco devices emit 95% lower levels of harmful chemicals on average compared to a cigarette. “These are products that heat, not burn, tobacco, so that there is no tobacco smoke,” says Dr Lee. Also known as heat-not-burn devices, heated tobacco products are smoke-free given that no burning is involved and instead the devices produce a nicotine- containing aerosol. But it’s important to note that heated tobacco isn’t 100% risk free and that it does contain nicotine. NHS Stop Smoking Service Giving up smoking is a challenge, so it’s important to surround yourself with people who can support you. Besides friends and family, the NHS Stop Smoking Service can provide you with encouragement and advice, with those accessing professional help being three times more likely to quit for good. “I would strongly urge you to contact your local NHS Stop Smoking Service,” says Dr Lee. “It offers one-to-one support, as well as group and online meetings.” ‘It was a gradual process – but I’ve finally quit’ Asli Karakaya, 35, lives in London with her partner James. Here, she reveals how she conquered a 17-year smoking addiction.
Asli Karakaya beat her 17-year smoking addiction gradually
(Image: Asli Karakaya)
“I began smoking at 18 and quit for good five months ago. At first, I was on 20 a day, but by my mid-twenties people were talking about the dangers and I realised it wasn’t something I should be doing long-term. In my late twenties I switched to roll-ups, thinking they might do me less harm, but by 30 it began to annoy me that I was a slave to something that was harming me. My breathing wasn’t great and I was tired a lot. Plus I started to notice it gave me a disgusting taste in my mouth. That made me think perhaps I could stop. I took it year by year rather than day by day. Smoking 12 a day one year, 10 the next, then eight. I didn’t want to shock my system. Sometimes I supplemented my roll-ups with heated tobacco. The research around it seemed much more convincing than for vapes. Within four years, I was down to three a day. One day I asked myself how I had felt as a non-smoker. The fact I couldn’t remember really upset me and within a couple of days I completely stopped. Now I feel less tired when I wake up, but the biggest difference has been to my mental health. Smoking was an enemy of mine because I never believed I could quit. When I did finally give up, I felt powerful and it gave me motivation. Now I go to the gym, walk for an hour each day and I eat healthily. My new lifestyle is something I couldn’t have imagined five years ago.”Story SavedYou can find this story in My Bookmarks.Or by navigating to the user icon in the top right.Follow OK! MagazineFacebookTwitterCommentMore OnHealth
