The contents and design of tobacco products are often altered to enhance their addictiveness and appeal. These additives are substances added during the manufacturing process and can include flavourings, preservatives, and humectants (moisture retaining chemicals). Along with making it easier to start smoking, improving the user experience of tobacco products can make it harder for smokers to quit.

The following techniques are examples of how tobacco products are altered to improve their appeal.

• Masking agents are added to disguise the harshness of the smoke in the mouth and throat. For example, menthol provides a cooling sensation that dulls the pain receptors. It also makes smoking more addictive by increasing the number of nicotine receptors in the brain.
• Rollie tobacco is made to look natural and fresh, and additives ensure it is moist and easy to roll.
• By adding tiny holes to tailor made cigarette filters, air is mixed into the smoke, so it feels lighter in the mouth, throat and lungs.

These techniques mask the true harshness of smoking and are designed to make it easy for you to forget the damage smoking is doing to your airways as you inhale toxic cancer-causing chemicals. If you inhaled smoke from raw tobacco, it would feel harsh and painful due to the hundreds of toxins released throughout the burning process.

More information

• ‘The con that kills’ (Cancer Council Victoria)
• Where do all the chemicals come from?

How do I quit smoking?

For information about how to quit smoking your way, including supports, tools and information, visit the ‘Quit your way’ page.

The post How are tobacco products altered to get people to smoke? appeared first on Be Smoke Free.

Smokers are more likely to develop belly fat and fat around the organs – the ‘apple’ body shape. This unhealthy fat distribution is linked to stroke, heart disease and type 2 diabetes. Quitting smoking can actually reduce this belly and organ fat, decreasing the health risks.

The average amount of weight gained after stopping smoking is about four to five kilograms over five years, although many people do not put on weight. There are also steps you can take to reduce weight gain (see below). In terms of heart health, you would have to gain more than 40 kilograms over your recommended weight to equal the risk of heart disease posed by smoking.

If your concerns about weight gain are related to your appearance rather than your health, keep in mind that quitting smoking can improve your appearance:

• healthier looking hair, skin, nails and eyes
• fewer wrinkles
• lower chance of acne and psoriasis
• whiter teeth
• finger staining gone.

One thing at a time …
How to avoid or reduce weight gain when quitting smoking
Why do people put on weight when they quit smoking?
Eating more when you are quitting smoking
Nicotine withdrawal
Amanda’s story

One thing at a time …

Trying to make too many changes in your life at one time can make quitting harder. Be patient – once you are confident about your non-smoking status, then you can deal with any weight you may have gained. For motivation, see Amanda’s story.

How to avoid or reduce weight gain when quitting smoking

There are ways to avoid or reduce weight gain when quitting smoking:

• Do some exercise. This could be walking instead of catching the bus or joining a gym or a sports team. You will find exercising is easier once you have stopped smoking.
• Have healthy craving busters on hand such as nuts, fresh fruit or raw vegetable sticks.
• Try to eat smaller portions of food. Remember, it takes 20 minutes to feel full after eating. Take a break such as a walk after your main meal and see if you are still hungry after half an hour. If you are, have a healthy snack.
• Food may taste better, but that doesn’t mean you need to eat more of it. Chew your food slowly and mindfully to savour each mouthful.
• Reduce the amount of alcohol you drink. Alcohol-based drinks contain a lot of calories and drinking may result in a ‘slip up’.
• Get some support from a dietitian, other health professional or the Quitline (13 7848).
• Use nicotine patches in combination with a faster-acting type of nicotine replacement therapy (NRT) such as gum or an inhalator to keep cravings under control. The better you are feeling, the easier it will be to manage what you eat.
• Instead of replacing cigarettes with food:
  • chew on sugar-free gum or toothpick
  • keep your hands busy with a stress ball, doodling pictures, or a hobby such as knitting or fixing something.
  • in times of stress, go for a walk, do some stretches or try out a mindfulness exercise.

Why do people put on weight when they quit smoking?

There are two main causes of weight gain associated with quitting smoking:

• eating more
• nicotine withdrawal.

Eating more when you are quitting smoking

You may eat more when you are quitting smoking for a variety of reasons:

• Nicotine withdrawal can feel like hunger pangs, fooling you into eating more.
• If you are missing the hand-to-mouth action of putting a cigarette in your mouth, you may use food as a replacement.
• Food can be used as a comfort, a distraction to get through cravings, or a reward when you are going through a tough time.
• Some smokers regularly replace meals with cigarettes. Once the cigarettes are gone, you will probably want to have meals to feel satisfied.
• Food generally tastes better once you quit smoking, making it tempting to eat more.

Nicotine withdrawal

Nicotine can have an effect on metabolism – the body’s system for processing food. According to research, people who quit smoking may put on weight even if they don’t change what they are eating because their metabolism can be affected when they do not have nicotine.

Amanda’s story

Successful quitter Amanda empathises with individuals who put on weight while quitting, but says weight gain can also be addressed. Almost every time Amanda tried to quit smoking, she put on weight. “I decided I had to quit smoking before I addressed the weight issue – one thing at a time,” she said. A few years after quitting smoking for good, Amanda was ready to deal with the weight she had put on during her previous quit smoking attempts. With the knowledge and mental strength she’d gained from all her quit smoking attempts, she was well equipped to take on and successfully overcome her weight gain.

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Smoking affects fertility in both men and women, making it more difficult to get pregnant, and reducing the chances of a having a safe and healthy pregnancy for both mother and baby. If either member of a couple smokes, it can reduce fertility. Smoking can damage both eggs and sperm and is associated with higher chances of ectopic pregnancy (when a fertilised egg grows on the outside of the uterus), miscarriage, birth defects such as a cleft lip or cleft palate, and a higher probability of stillbirth. The good news is that quitting smoking can be one of the best ways to improve your fertility and the health of your baby.

IVF
Smoking and periods
Menopause
Erectile disfunction or impotence
Improving fertility

IVF

According to research, quitting is one of the best ways to increase your chances of conceiving when undertaking invitro fertilisation (IVF). For women participating in IVF, smoking can reduce the likelihood of becoming pregnant, increase chances of miscarriage, and increase the risk of stillbirth. There is also some evidence that smoking by the father can increase the rate of pregnancy loss after IVF.

Smoking and periods

Female smokers are twice as likely to experience heavy periods, a less predictable menstrual cycle and severe premenstrual syndrome, with symptoms including abdominal bloating, constipation and diarrhoea, poor sleep, headache or migraine, depression, anxiety, mood swings. Quitting smoking can reduce these symptoms.

Menopause

Smoking can result in earlier menopause, which signals the end of a woman’s fertility. According to research, women who smoke have more than an 80 per cent higher risk of living with severe and frequent menopause symptoms such as hot flushes and night sweats than non-smokers. But the good news is that women who quit smoking before the age of 40 greatly reduce their likelihood of experiencing these symptoms.

Erectile disfunction or impotence

Impotence, or the inability to maintain an erection, is twice as likely to occur in smokers than non-smokers. Many smoking-related diseases such as heart attack or stroke involve blockage of arteries, impacting blood flow. Similarly, impotence can be the result of poor arterial blood supply to the penis. While quitting smoking can lead to recovery from impotence for many men, damage cannot always be reversed. Heavy, long-term smokers may not regain erectile function after quitting smoking.

Improving fertility

If you or your partner smoke and you want to have a baby, the best thing either of you can do is quit smoking. Quitting will increase your chance of conceiving because, when you stop smoking, fertility will improve. If you and your partner both smoke, quitting is something you can do together – you are more likely to be successful if you join forces. A smoke-free household is so much healthier for children because there is no risk of second-hand smoke.

Check out the Quit your way page to discover a variety of quitting methods. Tools such as the smoker-type quiz and the smoking costs calculator, will give you plenty of food for thought. For quitting support, phone the Quitline on 13 7848 to speak to a trained professional or download the My QuitBuddy app.

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If you are a smoker and are pregnant or wanting to become pregnant, the best thing you can do for your own health and that of your unborn child is to quit smoking. If you are unable to quit as soon as you find out you are pregnant, keep trying. If you quit by the fourth month of the pregnancy, research suggests that some risks for the baby can be reduced, such as low birth weight and premature birth. If you haven’t quit by the fourth month, don’t stop trying. Being smoke free is better for you and your baby.

Smoking risks during pregnancy
Smoking during pregnancy – problems for your baby at or after birth
Smoking during pregnancy – harms to your child’s future health
Smoking and breastfeeding
Pregnancy and quitting smoking
Pregnancy and NRT

Smoking risks during pregnancy

If you smoke during pregnancy, there are health risks for both you and your unborn baby including:

• miscarriage
• stillbirth
• placental problems such as the placenta not developing or working properly, or placenta previa where the placenta blocks the opening of the cervix so the baby can’t be born vaginally
• premature breaking of waters, which leaves mother and baby vulnerable to infection
• premature labour
• Postnatal depression.

Cigarette smoke can have damaging effects on the fetus including:

• reduced oxygen supply
• delayed growth and development
• greater risk of cleft lip or palate
• tissue damage to the lungs and brain.

Smoking during pregnancy – problems for your baby at or after birth

If you smoke during pregnancy, health problems for your baby at or after birth may include:

• premature birth, which can result in complicated medical problems
• low birth weight, resulting in the baby being more vulnerable to infection, breathing problems and long-term health challenges in adulthood
• increased risk of sudden unexpected death in infancy (SUDI).

Smoking during pregnancy – harms to your child’s future health

If you smoke during pregnancy, future health harms for your child may include:

• lung problems
• greater risk of asthma
• heart disease, type 2 diabetes and high blood pressure in adulthood, if your baby was born premature
• increased risk of childhood obesity.
• greater risk of attention deficit hyperactivity disorder (ADHD).

Smoking and breastfeeding

Smoking while breastfeeding can cause problems such as:

• the chemicals from cigarette smoke passing from you to your baby through breastmilk
• reduced milk production.

And, as a smoker, you are exposing your baby to harmful second-hand smoke.

Don’t stop breastfeeding if you smoke because breastfeeding helps protect your baby from a range of illnesses. Avoid smoking for 30 minutes before breastfeeding.

Pregnancy and quitting smoking

A great time to quit smoking is when you are pregnant or planning a pregnancy – for both partners. Pregnancy, and bringing a baby into the world, can be a good motivator for quitting. But, even at this time, there are challenges to address in quitting. If you have a partner who smokes, consider quitting together so you can support each other through the process. You might want to start a fitness regime together or find a hobby that you both enjoy to take your mind off smoking. Or just talk to each other about your progress.

Support from friends and family can also be very helpful. If they are unsure what they can do to help out, direct them to the ‘Helping someone to quit smoking’ page.

When you are quitting smoking, it’s a good idea to visit your doctor for support and quitting advice. Your doctor can talk to you about different quitting options, including quitting medications. The Quitline – 13 7848 – is another great resource. Qualified counsellors can help you devise a quitting plan and support you through challenging times.

Pregnancy and NRT

The best quitting option if you are pregnant is ‘cold turkey’. But if this doesn’t work for you, talk to your doctor about using nicotine replacement therapy (NRT). Options include gum, lozenges, mouth spray, inhalator and 16-hour patches. Most people who smoke have a better chance of successfully quitting if they use combination therapy (patches with another form of NRT). Talk to your doctor or pharmacist to see if combination therapy is suitable for you. Despite these options being safer than smoking, NRT still contains small amounts of nicotine, so may not be entirely risk-free for your baby.

The post The best thing you can do for your unborn child is quit smoking. appeared first on Be Smoke Free.

Third-hand smoke is the left-over nicotine and other chemicals from cigarette smoke that clings to indoor surfaces such as walls, carpets, curtains, furniture and even toys. If smoking occurs in a home, building or car, the residual third-hand smoke builds up and is difficult to remove, persisting for months or even years. The chemicals can absorb onto surfaces within 10 minutes of a cigarette being smoked indoors and can be re-emitted into the air over time. Even in homes where smoking only occurs outside, third-hand smoke contamination can occur because of smoke drift from the outside and residual smoke coming from the lungs of smokers after they have had a cigarette. It can also enter the home on contaminated clothing, skin or dust.

What are the dangers of third-hand smoke?
How can you get rid of third-hand smoke?
How can you prevent third-hand smoke?
Benefits of quitting

What are the dangers of third-hand smoke?

Third-hand smoke is a fairly new concept and its dangers are still being researched. There are particular concerns about it being harmful to the developing brains of babies and children. Third-hand smoke contains some cancer-causing toxins not found in second-hand smoke that are created when nicotine combines with nitrous acid in the air. Unlike second-hand smoke, third-hand smoke can also be ingested and absorbed through the skin. Children and pets have more contact with third-hand smoke because they spend more time on the floor close to contaminated carpets, rugs and other objects. They also tend to be in close contact with smoking adults whose hair, skin and clothes can be covered in third-hand smoke.

How can you get rid of third-hand smoke?

Third-hand smoke can’t be removed by opening windows, using air conditioners or airing rooms. Contaminated surfaces need to be regularly cleaned and washed. If smoking is going to continue in the household or car, it is recommended that the build-up of household dust is kept to a minimum by frequent vacuuming of all soft furnishing and floors, and dusting and mopping all hard surfaces. Keep the surfaces you touch often as clean as possible. However, the best way to keep a home free of third-hand smoke is to quit smoking and make your home smoke-free.

How can you prevent third-hand smoke?

Not allowing smoking in or near your home or car will prevent some second-hand smoke from accumulating. But, if you smoke, you will still bring third-hand smoke into your home via your skin and clothes. So quitting smoking is the only way to completely protect against third-hand smoke.

Benefits of quitting smoking

The body is very good at healing itself. If you quit smoking, you will quickly see the benefit to your health. Over time, your risk of lung disease, cancer, and many other serious illnesses will be much lower than if you kept smoking.

Visit the ‘Recovery’ page so see what happens to your body when you quit smoking.

Your finances will also improve dramatically if you quit smoking. Check out the smoking costs calculator to see how much you could save.

For other reasons to quit smoking visit the ‘Why should I quit?’ page.

Think you are too old to benefit from quitting smoking? Think again. Quitting smoking at any age will increase your life expectancy and improve your quality of life.

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E-cigarettes are battery powered devices that heat a liquid (e-liquid or juice) until it becomes an aerosol, which is then inhaled by the user. The e-liquid usually contains a mix of carrier liquids that give the aerosol a ‘smoke-like’ cloud (when exhaled) and a sensation in the throat that simulates the experience of smoking.

Guidelines for general practitioners emphasise that nicotine vaping products are not recommended as the first option for quitting and that nicotine replacement therapy (NRT), such as patches and lozenges, and quitting medications have the strongest research around effectiveness and safety, particularly in combination with counselling support such as through the Quitline.

Evidence around effectiveness is limited
Potential health harms of vaping
Accessing e-cigarettes and nicotine
Did you know …?

Evidence around effectiveness is limited

There is limited evidence that e-cigarettes help with smoking cessation. People who smoke and are thinking about vaping, should discuss their options with a qualified medical professional in the first instance – such as their general practitioner (GP).

Generally, nicotine vaping products are not recommended as the first option for quitting. Nicotine replacement therapy (NRT), such as patches and lozenges, and prescribed quitting medications have the strongest research around effectiveness and safety, particularly when they are combined with counselling support such as through the Quitline.

Potential health harms of vaping

E-cigarettes containing liquid nicotine are highly addictive. But all e-cigarettes contain toxic chemicals that harm your health.

E-liquids typically contain:

• a mix of carrier liquids, vegetable glycerine and propylene glycol
• food flavouring chemicals that have not been tested for safety when inhaled

They may also contain nicotine (regardless of the labelling).

As chemicals change when mixed, stored and/or heated, the chemicals in the e-liquid when it is produced, can be different to those inhaled by the user. We know the aerosol inhaled from e-cigarettes can contain toxic chemicals, including formaldehyde and heavy metals. These are known to cause damage to the lungs.

Additionally, the devices can shed metal from their components and construction materials into the inhaled vapour. Heavy metals such as lead, cadmium and arsenic have been found in the blood and urine of people who vape.

As well as being an addictive substance, nicotine is a poison. Ingestion or absorption through swallowing, as well as via the skin or eyes, can be very serious, particularly for young children. Too much nicotine can also cause nausea, vomiting, chest pain, headache, dizziness and seizures. While in children and young people, nicotine can affect brain development, impacting the part of the brain controlling learning and attention.

As well as the health risks from inhaling the aerosol, e-cigarette batteries can explode or ignite during transport, charging or use.

Accessing e-cigarettes and nicotine

E-cigarette liquids can contain nicotine or can be nicotine free.

Nicotine-containing e-cigarettes are only legally available by doctor’s prescription from a pharmacy or through the TGA’s Personal Importation Scheme. Keep in mind that some e-liquids sold in Australia claiming to be nicotine-free have actually been found to contain nicotine.

• More information on accessing nicotine products
• More information on e-cigarettes and South Australian laws

Did you know …?

Even liquids labelled as ‘non-nicotine’ have been found to contain nicotine when tested.

Inhaling the aerosols from e-cigarettes lodges toxic chemicals and fine particles deep in people’s lungs increasing their risk of respiratory diseases.

There are no controls on the quality of construction or labelling on e-cigarettes available for retail sale – some pose a risk of exploding or causing fires.

Nicotine-containing e-cigarettes are only legally available by a doctor’s prescription from a pharmacy or through the TGA’s Personal Importation Scheme.

Possession of nicotine vaping products, such as nicotine e-cigarettes, nicotine pods and liquid nicotine, is illegal unless the possessor has a valid medical prescription.

Resources and support materials

• E-cigarette information for parents and carers (PDF 128KB)
• E-cigarette information for teachers and schools (PDF 130KB)
• E-cigarette information for children and young people (PDF 635KB)
• E-cigarette types for teachers (PDF 575KB)
• E-cigarette types for parents (PDF 604KB)

More information from SA Health on e-cigarettes and vaping

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Smoking causes sticky blood, which is dangerous because it can result in clots that can block arteries and lead to a heart attack or stroke. Sticky blood from smoking can even cause heart attacks and strokes in people aged in their 30s and 40s. If you are a smoker, within 10 minutes of inhaling a cigarette, your blood becomes sticky.

How your blood becomes sticky

Blood is very good at clotting when you have a cut or wound. The role of special cells (platelets) and proteins (such as fibrin) is to clump together and clot to protect the wound and prevent further blood loss. But chemicals in cigarette smoke make these cells and proteins stickier than normal. So, when you smoke, your blood is more likely to form dangerous clots.

Second-hand smoke and sticky blood

Sticky blood can affect the health of your loved ones who don’t smoke if you smoke around them, increasing their risk of a cardiovascular event such as a heart attack.

Preventing sticky blood

The good news is that within two to three months of stopping smoking, blood becomes less sticky and the risk of having a heart attack falls substantially over time.

Once you stop smoking:
• you will reduce your chances of cancer and heart disease
• your fitness will improve
• you will increase your chances of living longer and spending quality time with your family and friends
• you won’t be exposing your family to dangerous second-hand smoke.

For options to quit smoking, visit the Quit your way page.

For more information about sticky blood, visit www.quit.org.au/articles/sticky-blood-hub/.

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When you better understand your reasons for smoking, you’ll be better prepared to quit smoking.
There are 3 main reasons for smoking – addiction, habits, and emotions.
Take our quiz to understand your reasons.

Click here to start

The post Ever stopped to think about why you smoke? appeared first on Be Smoke Free.

In an uncertain world, one thing is certain – there has never been a better time to quit smoking.

COVID-19 has changed so many aspects of daily life that it can feel like you are losing control. But for smokers, there is one thing you can control. You can choose to quit smoking and reduce your likelihood of smoking-related harms. And there has never been a better time to do it.

The best thing you can do for your health now, or any time, is quit smoking.

We are already living with the threat of the respiratory illness COVID-19, but as we head into the colder winter months, other respiratory illnesses such as influenza are lurking in the wings. Viral respiratory infections are often more serious in smokers because of the thick mucus that collects in a smoker’s lungs, clogging them and making them susceptible to infection. And because smoking also affects the immune system, it’s harder for the body to fight the infection.

But you can help your body fight respiratory infections by quitting smoking.

Why can respiratory illnesses be worse for smokers?

Due to smoking’s harmful effects on both the respiratory and immune systems, smoking increases the incidence, duration and severity of infections from respiratory illnesses. Smoking damages the lungs and increases the vulnerability of the respiratory system to infection.

When a smoker already has lung damage and contracts a respiratory infection, they can become particularly unwell. For example, a smoker with reduced lung function may already be struggling with breathlessness and a persistent cough. When a respiratory bug is added into the mix, they can become severely unwell and the illness can last longer than usual.

Managing stress

Many smokers are likely to be feeling increased stress at this time, which could lead to them smoking more. But smoking can actually increase levels of stress hormones in the longer term. Quitting smoking is the best way to break the cycle of smoking and stress. For more information about how smoking actually increases stress, visit the web page – The myth about smoking and stress.

Reducing your likelihood of smoking-related illness

The best way to reduce your risk of any smoking-related illness is to quit smoking. That is often easier said than done, but you don’t have to go it alone. The Quit your way page provides a number of quitting options and strategies so you can choose a method that is right for you. You can also call Quitline on 13 78 48 and speak to a trained professional or download the My QuitBuddy app. And GPs, pharmacists, family members and friends are often great sources of support.

Don’t forget – wash your hands thoroughly, regularly

We should all be washing our hands thoroughly and regularly. But the hand-to-mouth action of smoking means people who smoke touch their face and mouth more often. If you are a smoker, this may leave you more vulnerable to infection. To reduce the likelihood of virus transmission, make washing your hands before and after a cigarette part of your smoking routine, and remember to wipe down frequently used surfaces.

Don’t share tobacco or smoking products

It’s important that you don’t share any type of tobacco or smoking product (for example, cigarettes, e-cigarettes or shisha/waterpipes) as this can increase the risk of spreading infection.

• COVID-19 and smoking frequently asked questions
• Important information about COVID-19

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Your pets can suffer health effects from second-hand tobacco smoke, just like your other family members. In fact, the health issues affecting pets exposed regularly to tobacco smoke can be very similar to those seen in humans.

Watch this Quitline New Zealand video to find out just how easy it is to expose your beloved pet to dangerous second-hand smoke.

Dogs

Dogs are prone to two different cancers related to tobacco smoke exposure. Long-nose breeds such as greyhounds, dachshunds and bull terriers get toxic cancer causing particles trapped in their noses, which leads to an increase in the risk of nose cancer (nasal cavity and sinuses). Short and medium-nose breeds like pugs, bulldogs, beagles and spaniels have a higher risk of lung cancer because fewer particles are trapped in the nose, enabling them to travel directly into the lungs. Regular second-hand smoke exposure has also been associated with greater occurrence of allergies, eye problems, and respiratory problems in dogs.

Cats

Cats breathe in dangerous cancer-causing particles from cigarette smoke. But they also ingest third-hand smoke (chemical residue from cigarette smoke left on surfaces) when they lick their fur, resulting in an increased risk of an aggressive form of mouth cancer. Cats that live with people who smoke are at a heightened risk of developing lymphoma, a cancer of the immune system, and respiratory disease.

Birds

Birds ingest cancer-causing particles when they preen their feathers or their owners’ hair. They are exposed to third-hand smoke when they perch on their owners’ clothing or hands and absorb the harmful particles through their feet. Resulting conditions include pneumonia, lung cancer, and heart problems. Allergies and feather plucking resulting from second-hand smoke exposure can be difficult to treat if the bird is not removed from the smoky environment.

Guinea pigs and rabbits

Small animals such as guinea pigs and rabbits exposed regularly to second-hand smoke can also become sick. The main risks are cancers, heart disease and respiratory problems, including emphysema.

Nicotine poisoning

If your pet ingests a cigarette butt, cigar butt, or liquid nicotine, take him or her to an emergency veterinary clinic as quickly as possible. Nicotine poisoning can be deadly for your pet. Symptoms can include vomiting, unsteadiness, drooling, tiredness, fast heart rate, shaking, weakness and seizures.

What you can do

The best thing you can do to protect your own health and that of your loved ones, including your pets, is to quit smoking. There is some great information about ways to quit smoking on the Quit your way page and if you are ready to quit smoking, visit the Planning to quit page.

If you are not ready to quit smoking just yet, make sure you don’t smoke around your pets. If you smoke in your home, your pets are at particular risk because they are closer to carpets and furnishings where dangerous chemical residues from cigarette smoke can be found. So make your home a smoke-free zone.

If your pet is ever a passenger in your vehicle, it will be exposed to toxic third-hand smoke that has left it’s residue on surfaces, even if you don’t smoke when your pet is in the vehicle. Have a smoke-free vehicle to protect all your passengers from second and third-hand smoke.

The information on this page was sourced from:

• RSPCA
• Tobacco in Australia
• US Food and Drug Administration
• Blue Cross UK

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If you are a smoker living with mental illness, research tells us that you are just as likely as the next person to want to quit smoking and there is no reason why you can’t be successful at quitting.

If you are considering quitting, it can be helpful to hear the quitting stories of others, particularly when they have gone through similar challenges to your own:

• Tracie’s story of quitting smoking while managing her bipolar disorder from the ‘Make
  Smoking History’ campaign.
• Rebecca’s story of dealing with depression while quitting smoking, which she shared
  as part of the US’s ‘Tips from former smokers’ campaign.

Quitting smoking can result in plenty of mental health benefits. You may find you:

• have a boost in self-confidence and feel a great sense of achievement
• are less depressed, anxious and stressed
• have a more positive mood and better quality of life
• have more ability to cope with life stressors
• socialise more – not just where smoking is permitted.

Nicotine withdrawal is tough for most people so can be confused with a worsening of mental illness symptoms. But in the long-term, mental health generally improves after quitting smoking.

You can prepare for nicotine withdrawal symptoms by learning healthy ways of coping, such as:

• being active – walk, swim, ride a bike
• working on good sleeping habits
• talking things over with a supportive person
• practising deep breathing.

Supports and tools available to assist you to quit smoking include calling or chatting online to the Quitline, downloading the My QuitBuddy app to receive helpful tips and tactics, using nicotine replacement therapy (NRT) such as gum or patches, and trying doctor-prescribed medications specially designed to help you quit smoking.

Some NRT products are available at a reduced price through the Pharmaceutical Benefits Scheme if you get a prescription from your doctor.

You may also want to talk to your doctor or health professional about how smoking is affecting your health and how they can support you to quit. Many people find their main support comes from family and friends. Ask them to support you, particularly when things get tough.

Check out the wealth of information about ways to quit on the Quit your way page.

The post Living with mental illness? appeared first on Be Smoke Free.

The giveupsmokes.com.au website is specifically designed to support Aboriginal people to quit smoking. Visit the site to find supports and tools to quit smoking, including information on the Ways to quit.
If you are an Aboriginal person who wants to quit smoking, the Quitline has Aboriginal counsellors available to support you or answer questions on 13 78 48.
Other supports and tools available to assist you to quit smoking include using nicotine replacement therapy (NRT) such as gum or patches, and trying doctor-prescribed medications specially designed to help you quit smoking. Some NRT products are available at a reduced price through the Pharmaceutical Benefits Scheme if you get a prescription from your doctor.
Some people find the My QuitBuddy app really helpful with its tips and strategies for quitting.
Hearing the quitting stories of others can be useful, particularly when they have gone through similar challenges to your own. Check out the stories of Aboriginal people who have quit smoking at
https://campaigns.health.gov.au/smokes.

The post Support for Aboriginal smokers appeared first on Be Smoke Free.

Most people know that smoking causes a multitude of cancers as well as heart attacks and strokes. But there are many other smoking-related health harms we don’t hear so much about that are also devastating to quality of life, some of which can be life threatening. Here is a list of just some of the lesser known harms from smoking.

Hip fractures
Rheumatoid arthritis
Gum disease and tooth loss
Reproductive health
Reducing your likelihood of smoking-related illness
Other reasons to quit smoking

Hip fractures

Smoking reduces bone density in both men and women. It reduces the blood supply to the bones and slows the production of bone-forming cells so they make less bone. This is a big problem because less bone density means weaker bones that are more likely to fracture. The risk of hip fracture amongst all smokers is higher than that of non-smokers, but it becomes a concerning issue in the elderly. At age 80, smokers have a 71% higher likelihood than non-smokers to have a hip fracture. The best thing you can do to decrease your risk of reduced bone density and resulting fractures is to quit smoking – at any age.

Rheumatoid arthritis

Smokers have double the risk of developing rheumatoid arthritis of non-smokers. Rheumatoid arthritis causes painful swelling of the joints and can be extremely debilitating. It can result in joint damage and deformity. Early diagnosis, treatment and quitting smoking can limit joint damage. Smoking can interfere with the effectiveness of rheumatoid arthritis treatments and is associated with more severe rheumatoid arthritis symptoms. Stopping smoking is the best thing you can do if you want to improve symptoms of rheumatoid arthritis. Quitting smoking can reduce the likelihood of developing rheumatoid arthritis.

Gum disease and tooth loss

Gum disease is an infection of the gums that can result in tooth loss. Smoking weakens the body’s immune system so it isn’t as effective at fighting infection. Once the gum is infected, smoking also makes it harder for the gums to heal. Infections can result in loose teeth that may need to be pulled out. Smokers have up to five times the risk of gum disease compared to non-smokers. The more cigarettes smoked, the greater the risk of gum disease. But gum disease can be prevented through good dental habits including quitting smoking. And individuals with gum disease who quit smoking respond much better to treatment than those who continue to smoke.

• A word of warning: Smokers might not notice they have gum disease because their gums may not bleed. This is because smoking can cause poor blood supply to the gums.

Reproductive health

• Fertility – Smoking can affect both men’s and women’s fertility. In fact, it affects every stage in the reproductive process. Both sperm and eggs can be harmed by the toxins in tobacco smoke, which include heavy metals. Men who smoke have a lower sperm count than those who are non-smokers. Quitting smoking increases the chance of conceiving. It is also beneficial if neither partner is a smoker.
• Erectile disfunction (impotence) – There is a strong correlation between the amount a man smokes and the severity of erectile disfunction. As smoking damages the blood vessels, there can be poor arterial blood supply to the penis. Stopping smoking can improve function in many cases, but heavy smoking in older men appears to cause more severe erectile disfunction that is often not reversible after quitting smoking.
• Ectopic pregnancy – Ectopic pregnancy is a pregnancy that occurs outside the uterus, generally in one of the fallopian tubes, and very rarely in the cervix. Cigarette smoking is a major risk factor for ectopic pregnancy, but the reason for this remains unclear. In almost all cases of ectopic pregnancy, the embryo dies. Ectopic pregnancy sometimes causes a medical emergency when the fallopian tube ruptures, leading to life-threatening internal bleeding. Quitting smoking reduces the likelihood of ectopic pregnancy.

Reducing your likelihood of smoking-related illness

The best way to reduce your risk of smoking-related illness is to quit smoking. That is often easier said than done, but you don’t have to go it alone. The quit your way page provides a number of quitting options and strategies so you can choose a method that is right for you. You can also call Quitline on 13 78 48 and speak to a trained professional or download the My QuitBuddy app. And GPs, pharmacists, family members and friends are often great sources of support.

Other reasons to quit smoking

There are also plenty of non-health-related reasons for quitting smoking. These include improved finances and being able to spend more time with family and friends. To discover more reasons to quit smoking, visit the Why should I quit? page.

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Where do all the chemicals come from?

It’s easy to dismiss reports that there are approximately 7000 chemicals in cigarette smoke because it just doesn’t seem feasible. But, sadly, the research is all there.
So how do so many chemicals end up in cigarette smoke?

The tobacco plant

Not all the chemicals in cigarette smoke are present in the tobacco plant, but all plants are composed of chemicals. Plant chemical compounds have roles in plant development, plant reproduction and even defence. In the case of tobacco, nicotine is made inside the plant to act as a pesticide against insects and animals.
Chemicals, including toxins such as lead, nitrates and cadmium, build up in the tobacco plant as it grows and get released when the tobacco in the cigarette is lit and inhaled.

Manufacture

As part of the preparation of tobacco for manufacture into cigarettes, the leaves are dried and cured. The curing process results in the formation of cancer-causing chemicals called tobacco-specific nitrosamines (TSNAs). Other chemicals are added to the tobacco to control moisture, enhance flavour and reduce harshness. Even sugars can be harmful. Natural and added sugars for masking harshness can result in the formation of a cancer-causing chemical called acetaldehyde.

Lighting up

When a cigarette burns, a chemical reaction called combustion occurs. This process reorganises the chemicals found naturally in the tobacco plant into new and more plentiful chemicals. A handful of these harmful chemicals include:

• carbon monoxide – damages the heart
• butadiene – affects the reproductive system
• acrolein – damages the lungs irreversibly
• benzene – may decrease fertility

More than 70 of the chemicals in cigarettes are cancer causing.

Quit smoking your way

Visit the Quit your way page to find the right quitting strategy for you.

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Three very different quitting stories

South Australian former smokers Scott, Esther and Pauline all quit smoking in different ways, but all had in common a strong desire to quit smoking. They are now experiencing the many benefits of being smoke free.

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Scott’s Story

The day Scott quit smoking, he bought nicotine patches and nicotine mouth spray. Scott wanted to get out of the habit of inhaling, so chose the spray over the inhaler. Every third or fourth time Scott experienced a nicotine craving, he used the spray. Now a non-smoker, Scott has much more energy to do activities such as yoga and swimming at the beach. He is also enjoying improved health. For information on how nicotine mouth sprays work and how to use it, please read the information sheet provided with the product.

Esther’s Story

Esther says she feels fitter, healthier and in a better mental health space since quitting smoking using nicotine chewing gum. She chose to use gum because she wasn’t ready to give up the hand-to-mouth sensation she was used to as a smoker. Esther tried to quit smoking about 10 times before she was successful. For information about how to use nicotine chewing gum, please read the information sheet provided with the product.

Pauline’s Story

Pauline used patches when quitting smoking but still allowed herself two cigarettes a day early on. Eventually, Pauline got the confidence to cut out the cigarettes altogether. Pauline is loving being able to smell flowers rather than a dirty ashtray. Please note that cutting patches in half, as mentioned by Pauline, is not recommended as it is likely to lead to underdosing.

For advice on nicotine replacement therapy (NRT)

The stories of Scott, Esther and Pauline are examples of quitting experiences and should not be considered quitting advice. For information on the correct use of nicotine replacement therapy (NRT) products please speak to your doctor or pharmacist or call the Quitline – 13 78 78. Always read the information sheets provided with NRT packets.

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Smoking four to six cigarettes per day is often regarded as ‘light smoking’ or ‘social smoking’, but the health harms are anything but light. Individuals who smoke an average of five cigarettes each day have around double the risk of dying of cardiovascular disease of people who never smoked. And there is more bad news. Light smoking increases the risk of lung cancer.

It has also been associated with other cancers, cataracts, fertility problems in both men and women, slower injury recovery, increased frailty in older men and women, and a poorer health-related quality of life. It may also contribute to chronic obstructive pulmonary disease (chronic bronchitis or emphysema), stroke, breast cancer and a host of other conditions.

Light smokers often don’t identify as being smokers. So when they are asked by their doctor if they smoke, they answer ‘no’, which means they don’t benefit from the interventions and quit smoking support available from their doctor.

Some people become light smokers in an effort to quit smoking. They cut back their cigarettes, but then get stuck in the pattern of smoking a handful per day.

Even light smokers experience addiction to nicotine. Some have cravings to smoke every day while others can go days or weeks without a cigarette and then get the urge. Some light smokers will be able to quit smoking easily, but for others, the process is just as hard as for a heavy smoker.

No matter how much you smoke, the best way to avoid the associated health harms is to quit smoking.

Once you stop smoking:

• you will reduce your chances of cancer and heart disease
• your fitness will improve
• you will increase your chances of living longer and spending quality time with your family and friends
• you won’t be exposing your family to dangerous second-hand smoke.

For options to quit smoking, visit the Quit your way page.

For more reasons to quit smoking, visit the Why should I quit? page.

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Many individuals who have smoked for decades think the damage is irreversible so they don’t see any benefit in quitting smoking. But quitting smoking at any age will increase your life expectancy and improve your quality of life. It’s the best thing you can do for your health.

Even in your 60s, 70s and beyond, you are likely to experience the following benefits:

• Your heart rate and blood pressure will go down.
• Your sense of taste and smell will improve.
• Your lungs, heart and circulatory system will work better.
• Your breathing will improve and you will cough and feel out of breathless often.
• You will be less likely to have a heart attack or stroke.
• Your likelihood of getting cancer will lower.

No matter what age you quit smoking, you can significantly lower your risk of heart disease, stroke and cancer – reducing your likelihood of dying from smoking-related illness.

Older people often don’t feel able to quit smoking. But people in their later years are successfully quitting smoking every day. You may need to have a few tries at it and you may have a few slip ups along the way, but you can always have another go.

There are some great tools on this website to help you quit smoking. Visit the Quit your way page for options.

But why wait until later in life?

Quit smoking by the age of 45 and you are likely to avoid about 90% of the cardiovascular risks of smoking such as heart attack and stroke.

You will see improvements to your health over time and there will be other positive changes that you don’t see such as reduced risk of death from heart disease, stroke, chronic bronchitis, emphysema, lung cancer and other kinds of cancer.

And why waste what could be the best years of your life suffering from the effects of smoking? People who have quit smoking in their 40s and 50s say they have more energy to keep up with the kids and the grandkids, are less stressed about their finances and enjoy the freedom from addiction.

The post You are never too old to quit smoking appeared first on Be Smoke Free.

Cigarette smoke often does damage to the body before the smoker even knows about it. And when symptoms do arise, smokers often mistake them for other conditions or health problems that aren’t related to smoking.

For example, symptoms of smoking-related lung diseases such as a cough, shortness of breath and wheezing, can easily be mistaken for asthma, pneumonia or a nasty bug that the smoker is unable to shake. Many smokers will simply put the symptoms down to ‘smoker’s cough’, which is caused by the body attempting to clear out the chemicals that enter the lungs via cigarette smoke. Smoker’s cough shouldn’t be ignored. While it is usually caused by the airways trying to clear smoke particles, a persistent cough can be an early sign of chronic obstructive pulmonary disease (COPD). This includes debilitating illnesses such as emphysema and chronic bronchitis.

The best way to prevent the damage hidden away inside the body that is caused by smoking is to quit smoking.

Once you stop smoking:

• you will reduce your chances of cancer and heart disease
• your fitness will improve
• you will increase your chances of living longer and spending quality time with your family and friends
• you won’t be exposing your family to dangerous second-hand smoke.

For options to quit smoking, visit the Quit your way page.

The post Hidden damage caused by smoking appeared first on Be Smoke Free.

Are you ready to have a crack at quitting smoking? That’s great! Here are some tips to help you:

Set a quit date

Pick a date to quit smoking in the next two weeks. Mark it in your calendar or set a reminder on your phone. Use the time in between to get ready.

Identify your triggers

Everyday habits and feelings can trigger your smoking. Changing your daily routine can help reduce the urge to smoke. Maybe take a shower instead of lighting up a cigarette when you first get up in the morning or play a game on your phone in your lunch break instead of heading outside with others who smoke. Download the My QuitBuddy app for some other tips.

Beware of cravings!

You can expect to have cravings in the first few weeks of quitting, but being prepared does make it easier. And the good news is they only last a few minutes, so think of it as a five-minute window to distract yourself. When a craving hits, you could try something like drinking water, calling a friend, chewing gum or having a healthy snack. Remember the craving won’t last long.

Get help with nicotine withdrawal

You don’t have to struggle with nicotine withdrawal. There are medications and nicotine replacement products to help you tackle withdrawal, so you’ll have more energy to resist those habitual and emotional triggers.

Your doctor can help you to get quitting medication and cheaper nicotine replacement products (like patches). This means you’ll have even more money in your pocket from quitting smoking! Plus, research has shown that using either quitting medication or nicotine replacement products, together with a form of coaching like the Quitline, is the most effective way to quit.

Get your mates on board

Tell your mates you’ve decided to quit (especially those who smoke) and ask them to support you by not offering you any cigarettes. You could even see if they want to quit with you. It’s been shown that when you quit with someone else, your chances of success are greater.

Get help

Call the Quitline on 13 7848. The friendly Quitline specialists will listen without judgment while providing you with advice and support to help you plan your quit attempt. For more information about the Quitline, ask them to give you a call, or even chat to them online.

Download the personalised My QuitBuddy app for assistance to quit smoking your way.

The post Six tips to help quit smoking appeared first on Be Smoke Free.

Most smokers will try to quit several times before they succeed. However, the good news is that if you quit smoking for a month, you are far more likely to stay a quitter. All quitters face temptation along the way. When it happens to you, try these techniques:

1. Focus on the benefits

Quitting is hard at first, but only gets easier – especially when you start to notice positive changes in your body:

• Eight hours – carbon monoxide level and oxygen level in blood returns to normal.
• Twenty-four hours – the immediate risk of heart attack starts to fall.
• One month – most nicotine withdrawal symptoms disappear.
• One year – increased risk of coronary heart disease half that of a smoker.

To stay on track, think about these benefits. You may want to write down how you feel every day and how you managed to stay on track. Every time you’re tempted to light up, have a read and remind yourself how far you have come.

2. Replace the habit

There’s nothing like a little positive distraction to keep your cravings at bay. Try replacing cigarettes with another activity such as:

• eating a piece of fruit
• chewing some gum
• making a cup of tea
• drinking some water
• playing a song that motivates you.

When cravings hit, take a few deep breaths and acknowledge the cravings for what they are. If you delay acting on your cravings for a few minutes, they should pass.

3. Reward yourself

To stay on track, goals are important, as are rewards. Be sure to celebrate every milestone – no matter how small. Start out with regular rewards (perhaps every two or three days without a cigarette) and as being a non-smoker becomes easier, go for longer between rewards. You could even put away the money you would otherwise have spent on cigarettes and buy yourself a treat at the end of every month.

Use the Cancer Council SA cost calculator to see how much you will save. If you spend $20 a day, that’s $600 a month and $7,300 per year.

4. Call yourself a non-smoker

As soon as you quit smoking, you earn the right to call yourself a non-smoker. It doesn’t matter if you’ve given up cigarettes for four days or four years. By seeing yourself as a non-smoker, you’ll start to make decisions like a non-smoker. So if someone offers you a cigarette, you can simply say, “No thanks – I don’t smoke”.

5. Avoid triggers… especially at first

For most smokers, cigarettes go hand in hand with another habit; a cup of coffee, a drink at the pub, a break at work, or after a meal. While it’s impossible to avoid all these triggers entirely, try changing your approach. If you are used to reaching for a cigarette while drinking your morning coffee, call a friend instead. If you usually have a cigarette after dinner, go for a quick walk or make yourself a cup of tea.

Download the My QuitBuddy app for more tips.

The post Five ways to stay quit appeared first on Be Smoke Free.