Breaking the Smoking habit
World “No Tobacco Day” is a reminder for quit smokingQP No smoking policy prohibits smoking in workplaceMedical Services provides assistance to those who want to quit smokingWe have dedicated Smoking cessation clinics in all locationsThe following slides provides advice which may help you quit smoking
QP MS Smoking Cessation Program
Why should I quit ?
Smoking KILLS
Every year hundreds of thousands of people around the world die from diseases caused by smoking cigarettes.Lung cancer is the leading cause of death for men and women, 90% of lung cancer rates in men is caused by smoking and 80% in womenOne in two lifetime smokers will die from their habit. Half of these deaths will occur in middle age.
QP MS Smoking Cessation Program
What's in a Cigarette?
Your body gets more than nicotine when you smoke.There are more than 4,000 chemicals in cigarette smoke. Some of them are also in wood varnish, the insect poison DDT, arsenic, nail polish remover, and rat poison.The ashes, tar, gases, and other poisons in cigarettes harm your body over time. They damage your heart and lungs. They also make it harder for you to taste and smell things, and fight infections.
QP MS Smoking Cessation Program
Smoking and fertility
QP MS Smoking Cessation Program
In menLowers sperm count and motility
Leads to erectile dysfunction
In womenIncreases
spontaneous abortion, preterm labor
and ectopic pregnancies
It increases tolerance
Nicotine's effects are short-lived, lasting only 40 minutes to a couple of hours. You can become tolerant to nicotine's effects -- you need to use more and more nicotine to reach the same degree of stimulation or relaxation -- and you can see how people would quickly move from smoking one cigarette to a pack a day habit.
QP MS Smoking Cessation Program
It may also increase your basal metabolic rate
This means that you burn more calories than you usually would when you are just sitting around.However, losing weight by smoking doesn't give you any of the health benefits that you'd get if you were losing weight by exercising-- it actually does the opposite! Over the long haul, nicotine can increase the level of the "bad" cholesterol, LDL, which damages your arteries.
QP MS Smoking Cessation Program
Smoking's Impact on Others
Even a little secondhand smoke is dangerous.Secondhand smoke can cause cancer in nonsmokers. It can also cause breathing problems and heart disease. People who breathe secondhand smoke get colds and flu more easily. Pregnant women who breathe secondhand smoke have many risks.
QP MS Smoking Cessation Program
Why is quitting so hard?
Many ex-smokers say quitting was the hardest thing they ever did. Do you feel hooked? You're probably addicted to nicotine. Nicotine is in all tobacco products. It makes you feel calm and satisfied. At the same time, you feel more alert and focused. The more you smoke, the more nicotine you need to feel good. Soon, you don't feel "normal" without nicotine.
QP MS Smoking Cessation Program
Live longer and healthier
20 minutes after quitting
Your heart rate drops.12 hours after quitting
Carbon monoxide levels in your blood drop to normal.
QP MS Smoking Cessation Program
Live longer and healthier
2 weeks to 3 months after quitting
Your heart attack risk begins to drop.Your lung function begins to improve.
1 to 9 months after quitting
Your coughing and shortness of breath decrease.
QP MS Smoking Cessation Program
Live longer and healthier
1 year after quitting
Your added risk of coronary heart disease is half that of a smoker’s.
5 -15 years after quitting
Your stroke risk is reduced to that of a nonsmoker.
QP MS Smoking Cessation Program
Live longer and healthier
10 years after quitting
Your lung cancer death rate is about half that of a smoker’s.Your risk of cancers of the mouth, throat, esophagus, bladder, kidney and pancreas decreases.
15 years after quitting
Your risk of coronary heart disease is back to that of a nonsmoker’s.
QP MS Smoking Cessation Program
Steps to quitting
Just thinking about quitting may make you anxious. But your chances will be better if you get ready first. Quitting works best when you're prepared. Before you quit, START by taking these five important steps:
QP MS Smoking Cessation Program
START
S = Set a quit date.T = Tell family, friends, and coworkers that you plan to quit.A = Anticipate and plan for the challenges you'll face while quitting.R = Remove cigarettes and other tobacco products from your home, car, and work.T = Talk to your doctor about getting help to quit.
QP MS Smoking Cessation Program
Steps to quitting
Step 1: Get ReadySet a quit dateGet rid of all cigarettes and ashtrays at home, work, and in your carKeep a diary of when and why you smokeTell friends and family you’re going to stop
QP MS Smoking Cessation Program
Steps to quitting
Step 2: Get Support
Your chances of success increase if you have a support networkAsk friends, family, and coworkers for their support in helping you quitAsk others not to smoke around you or leave cigarettes out in the open
QP MS Smoking Cessation Program
Steps to quitting
Step 2: Get Support
Contact QP smoking cessation clinic and talk to the doctor about tobacco’s effects on the body, choosing a quit plan, and dealing with withdrawal
QP MS Smoking Cessation Program
Steps to quitting
Step 3: Learn New Skills & BehaviorsDistract yourself from urges to smoke
Talk to someoneGo for a walkGet busy with a taskGo somewhere you’re not allowed to smoke
QP MS Smoking Cessation Program
Steps to quitting
Step 3: Learn New Skills & Behaviors
Change your routine
Take a different route to workDrink tea instead of coffeeEat breakfast in a different place
QP MS Smoking Cessation Program
Steps to quitting
Step 3: Learn New Skills & Behaviors
Reduce stress – take a hot bath, exercise, or read a book
Plan something enjoyable to do every dayDrink a lot of water and other fluids
QP MS Smoking Cessation Program
Steps to quitting
Step 4: Get MedicationYour doctor may recommend one of these to help you quit:
Nicotine gumNicotine inhalerNicotine nasal sprayNicotine patchBupropion SR
QP MS Smoking Cessation Program
Double your chances
Using these medicines can double your chances of quitting for good. But remember: Medicine alone can't do all the work. It can help with cravings and withdrawal, but quitting will still be hard at times.
QP MS Smoking Cessation Program
Nicotine Replacement Therapy(NRT)
Nicotine gum, patches, inhalers, sprays, and lozenges are called nicotine replacement therapy (NRT). That's because they take the place of nicotine from cigarettes. NRT can help with withdrawal and lessen your urge to smoke. If you are pregnant or planning to become pregnant, consult your doctor before using NRT.
QP MS Smoking Cessation Program
Myth: Nicotine Replacement Therapy (NRT) does
not work.
Truth: NRT does work. NRT can double a smoker’s chances of quitting smoking.The likelihood of staying quit for more than six months is increased when a smoker uses NRT according to the directions.
QP MS Smoking Cessation Program
Myth: NRT is too expensive
Truth: Over time the cost of NRT is less expensive than the cost of cigarettes. NRT is generally used for a limited time, whereas cigarettes are typically consumed many years.
QP MS Smoking Cessation Program
Myth: NRT causes disease.
Truth: The effect of NRT on the body is not fully known, but NRT products are safer than cigarettes. The negative health effects of cigarettes are proven. Of the 4,000 chemicals found in tobacco smoke, over 60 are known to cause cancer. By using NRT to quit smoking you reduce your exposure to many chemicals found in tobacco smoke.
QP MS Smoking Cessation Program
Myth: The nicotine in cigarettes is the same as the nicotine found in (NRT)products.
Truth: No, the products are different and the likelihood of long-term addiction to NRT is very low. The nicotine found in NRT is regulated by FDA. The amount of nicotine in NRT is less than in cigarettes and it is delivered more slowly. NRT products have a much lower risk of addiction than cigarettes.
QP MS Smoking Cessation Program
Myth: If I use NRT, I will experience no withdrawal symptoms or cravings
Truth: NRT does reduce withdrawal symptoms associated with cigarette smoking. However, it may not completely eliminate them. The symptoms most helped by NRT include: irritability, frustration, anger, craving, hunger, anxiety, difficulty concentrating, restlessness, and insomnia.
QP MS Smoking Cessation Program
Steps to quitting
Step 5: Avoid Relapse
Most relapses occur within the first three monthsAvoid being around other smokers – can make you want to smoke
QP MS Smoking Cessation Program
Steps to quitting
Step 5: Avoid Relapse
Expect a small weight gain (usually less than 3 Kgs)Eat a healthy dietStay activeLook for ways to improve your mood other than smoking
QP MS Smoking Cessation Program
Will it work?
Successful quitters are
Ready to changeMotivated to quitNo matter what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.
QP MS Smoking Cessation Program
Withdrawal: How You May Feel When You Quit
Common feelings of smoking withdrawal include:Feeling depressed Not being able to sleep Getting cranky, frustrated, or mad Feeling anxious, nervous, or restless Having trouble thinking clearly Feeling hungry or gaining weight
QP MS Smoking Cessation Program
Managing withdrawal
Symptoms
Most intense during the first three to seven daysMay continue for several weeks but will get less severeTriggers or cues associated with smoking can cause cravings
QP MS Smoking Cessation Program
Managing withdrawal
Do
ExerciseReduce or avoid caffeine or
other stimulantsRelax before going to bedMake your bedroom quietKeep a bedtime routine
QP MS Smoking Cessation Program
Managing withdrawal
Do
Drink plenty of waterUse cough drops to relieve throat irritation
Don’t
Eat, watch TV, or discuss problems in bed
QP MS Smoking Cessation Program
Managing withdrawal
If you’re having trouble concentrating
Adjust your schedule to a lighter workloadLower your expectations on the amount of work you can doUnderstand the amount of energy and time it takes to stop smoking
QP MS Smoking Cessation Program
Managing withdrawal
If your appetite has increased
Eat healthy snacksDon’t delay regular mealsDrink more waterExercise regularly
QP MS Smoking Cessation Program
Managing withdrawal
If you crave a cigaretteWait out the craving (usually less than five minutes)Try deep breathingUse distractionsCall someone in your
support networkChew gumBrush your teeth
QP MS Smoking Cessation Program
Renew your dedication
Reward yourself for resisting urges to smokeReview your reasons for stoppingRemind yourself often how well you’re doing
QP MS Smoking Cessation Program
You can do it!
Tobacco addiction is a chronic disease – seek advice, support, and care from QP smoking cessation clinicQuitting smoking can reduce illness, prevent death, and increase your quality of lifeQuitting can be difficult – remember to ask for helpYou can do it!
QP MS Smoking Cessation Program
Contact us
For help and support in going smoke free please contact:Doha;QP Center for Health & Wellness: 44063333Mesaieed: 44773333.Dukhan : 44716605Ras Laffan: 44748899
QP MS Smoking Cessation Program
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