Health Promotion

Smoking in one of the most significant causes of premature death in industrialised countries. It is estimated that approximately one-in-five deaths in the UK are caused by smoking. Smoking is also a major cause of illness from chronic respiratory diseases, cardiovascular diseases and cancers of the lung among others. Illness and death from smoking can be prevented. Most people know the health risks of smoking. Cigarette smoking in the UK had declined between 1974 and 1994. Yet this decline has been levelling out for some years. Even more disturbing is that the proportion of 11 to 15 year old children taking up smoking is continuing to rise.

Tobacco smoke contains over 4,000 different chemicals, many of which are harmful. These include:

• Benzene
• Formaldehyde
• Ammonia
• Hydrogen cyanide
• Acetone
• Arsenic

The three main components of smoke are nicotine, carbon monoxide and tar. All of which can cause disease in the human body.

Nicotine

Nicotine is a powerful, fast acting and addictive drug. When inhaled, nicotine is absorbed into the bloodstream and the effects are felt on the brain within 7 to 8 seconds.

The immediate effects of nicotine include:

• Increase in heart rate
• Increase in blood pressure
• Constriction of small blood vessels under the skin
• Changes in body composition
• Increase in hormone production

Carbon Monoxide

Carbon monoxide is a poisonous gas found in high concentrations in cigarette smoke. When in your system, it reduces the amount of oxygen that is carried around the body. Oxygen is essential for body tissues and cells to function efficiently. If the supply of oxygen is reduced for long periods, your body can experience problems with growth, repair and absorption of essential nutrients.

Carbon monoxide can also affect the activity of the heart. This, combined with other changes in the blood due to smoking and diet, can lead to heart disease and other circulation problems.

Tar

Many of the substances in tar have been proven to cause cancer in animals. Irritants in tar can also damage the lungs. Since 1992, the law requires that tar and nicotine yields be displayed on cigarette packets.

Passive smoking is inhaling the smoke from other people's cigarettes. This smoke, from the burning tip of a cigarette or cigar is called 'side-stream' smoke. Whereas, the smoke inhaled and exhaled by a smoker is called 'mainstream' smoke. Both mainstream and side-stream smoke contain tar and nicotine and a wide range of vapours and gases such as carbon monoxide, ammonia, hydrogen cyanide and acrolein. Research has concluded that passive smoking can cause lung cancer in non-smokers.

Passive smoking may also cause the following:

• Irritation to the eye, nose and throat
• Headaches, dizziness and sickness
• Aggravation of asthma and allergies
• Increased risk of heart disease

Passive smoking can have a profound effect on young children. Unlike adults, young children do not have a choice as to whether or not they are exposed to tobacco smoke.

Young children who breathe in cigarette smoke are more prone to ear and chest infections. In addition, they are possibly at increased risk of lung cancer and show an increased prevalence of asthma. They are also more likely to become smokers than the children of non-smokers.

Quitting smoking increases the chance of living a longer and healthier life. When you stop exposing the body to the daily assault of nicotine, carbon monoxide and tar, the body begins to repair the damage. This will occur even if you have been smoking for many years. After about 15 years, an ex-smoker's risk on acquiring lung cancer is only slightly greater than someone who never smoked. Within a few weeks of quitting, you can experience many health benefits:

• Breathing improves
• Physical exertion is easier
• Smoker's cough subsides
• Hair, skin and breath no longer smell of tobacco smoke
• Decline in lung efficiency slows down
• Reduction in risk of smoke-related diseases
• Feeling of accomplishment

If you want to give up smoking you can do it! In the UK, at least 11 million people have already quit. When getting ready to stop consider these tips:

• Make sure you are quitting because You want to.
• Try to understand your smoking habits and anticipate problems.
• Let your family and friends know your plan, so they will be there for support
• Think about how you will keep your mind off cigarettes for the next few weeks.
• Get stocked up on healthy snacks such as fresh fruit and vegetables.
• Try relaxation techniques or join a get-fit class.
• Throw away temptations, cigarettes, lighters and ashtrays

Having done this preparation, you are well on your way to better health. Quitting smoking is a big step so remember to take one day at a time and you will soon start reaping the rewards. It is also important to:

• Think positively.
• Reward yourself for your efforts.
• Keep yourself busy.
• Eat your normal diet.
• Stick to your plan. You will get cravings.
• Avoid temptation. Don't put yourself in situations where you might want a cigarette.

If you feel this isn't the method for you, there are a variety of nicotine replacement therapy products that may work for you. Speak to your GP or pharamacist.

The Quit Line number to the local services: 0800 389 3998
The National Helpline: 0800169 0169
Your local GP
Your local pharmacist