MEN'S HEALTH MATTERS:There are many good reasons to give up smoking and with the proper help and advice, this time it could work, writes THOMAS LYNCH.
Q I have smoked at least 20 cigarettes per day for the past 15 years and my wife wants me to give them up. I am aware that cigarettes may cause some fatal lung or heart diseases and may eventually kill me. I have tried several times to quit but have failed abysmally and would value some advice on what I can do as I do not know where to start.
A It is often said that cigarettes steal your breath, youth, energy, health, money and attractiveness. It is a good idea for you to reflect on this and the fact that this nasty habit costs you more than €3,000 a year. In addition to serious life- threatening illness, smoking also causes your skin to wrinkle, particularly on your face. Now that you have taken the first step and are motivated to quit, you need to move on with a plan.
Most people have tried to give up cigarettes several times but have failed and quitting is often called a “chronic relapsing condition”.
Please do not let this put you off, because with proper help and advice you can at least double your chances of staying off cigarettes. You might choose to see your GP and discuss your eagerness to stop smoking.
One way that might help you is to keep a cigarette diary for a period to record the number of cigarettes you smoke and when you smoke them. Set yourself some goals or make a contract and use as much information as you can from the national smoker’s quit line (see below) or other sources to figure out how to avoid the situations where you smoke cigarettes.
Avoid these smoking opportunities, or at least cut down on the amount of triggers that encourage you to smoke cigarettes. Cut down on the number of visits to places where you would normally smoke and reflect on the negative things it is doing to your health and to your appearance.
Now that you have made a plan to stop smoking you should pick a realistic “quit date” and be strict with yourself and stop on that day – no excuses! Once you have stopped smoking, the real “mind game” over cigarettes commences.
Stay busy and take more exercise. Avoid situations where you used to smoke, give yourself something else to do – such as chewing ordinary gum or boiled sweets. Focus on your weight and cut down on fatty foods, to avoid putting on weight when you give up the cigarettes. Don’t replace cigarettes with eating and adhere to a strict diet.
If you have failed to give up cigarettes on numerous previous attempts then this time get some help with your smoking cessation programme. This is often best done with counselling or a support group so speak to your doctor about this.
The process of getting off cigarettes can be physically very difficult because of nicotine withdrawal or “cravings”. When they do hit, do the four Ds. Delay (they may not last). Deep breathe and relax. Drink water. Distract yourself – go do something to keep your hands busy.
Nicotine replacement therapy available from your pharmacy as a device, gum or as patches may help make this process easier and you should choose the approach most suitable for you.
Your doctor may consider using medication to help you quit smoking (Champix or Zyban) but unfortunately this option is not suitable for everybody. People with psychiatric illness or a history of seizures should be cautious about using these agents.
These agents are NOT a replacement for willpower but they might just be suitable for you – if you can tolerate the occasional side effects. If it does not work out for you this time keep trying – determination and perseverance are the keys to success.
Be wary of the many unproven methods to quit smoking that are being promoted by individuals and companies. There are numerous chat rooms on the internet to help you stop smoking and the national smokers quit line can be contacted at call save 1850-201203.
This weekly column is edited by Thomas Lynch, consultant urological surgeon, St James’s Hospital, Dublin with a contribution from Prof Joe Keane consultant respiratory physician, St James’s Hospital, Dublin