Unless you have been living on another planet for the past 50 years, you will know that smoking causes a host of serious medical conditions. We regularly hear news reports on the dangers of smoking, and cigarette packets even carry health warnings. This is in stark contrast to the way cigarette companies advertised their brands in the early 20^th century. Amazingly, back then they claimed that smoking could help cure throat irritations, sore throats and coughs! In the 1930s, tobacco companies used medical research and doctors to ‘prove’ that cigarettes were not harmful (the doctors in their advertisements were actors and not real physicians). A famous campaign for RJ Reynolds Tobacco Company even stated: “More doctors smoke Camels than any other cigarette.”

Fast forward to today, and the truth about tobacco is well documented. The statistics related to tobacco are quite frightening:

• Tobacco smoke has over 4000 chemicals including many poisonous ones
• The health risks from smoking include cancer of the mouth, throat, stomach, small intestine, bladder and kidney
• Nearly 6 million people die from smoking globally each year
• Smoking speeds up the ageing process and smokers develop more wrinkles at an earlier age than non-smokers
• More than 600,000 people die worldwide each year from exposure to second-hand smoke
• If smokers quit before the age of 50, the risk of dying from smoking-related diseases decreases by 50%
• Children exposed to smoke in the home are more prone to ear, nose, throat & chest infections and asthma

This week, researchers at Weill Cornell Medical College reported that smokers who appeared to be healthy actually have damaged airway cells, with characteristics similar to cells found in aggressive lung cancer. The study’s senior investigator, Dr Ronald G Crystal, chairman and professor of genetic medicine at Weill Cornell Medical College, stated: “The study doesn’t say these people have cancer, but that the cells are already starting to lose control and become disordered.” The more we find out about tobacco, the more we understand the true extent of the health damage caused by smoking.

So if you are a smoker, do you want to quit? Many people have broken their addiction to nicotine and the following tips may help you if you are trying to stop smoking:

• Be prepared. Get all the facts. Withdrawal symptoms may include anxiety, irritability, dizziness, headaches, sleeplessness, stomach upsets, hunger, cravings, poor concentration, and tremors. However, don’t give in too easily. These symptoms last only a few days and gradually fade as the nicotine is cleared from your body.
• Drink plenty of water to flush out your system. This will help ease the withdrawal symptoms and will help cleanse the nicotine from your system.
• Look at your routine. When did you automatically smoke? Was it first thing in the morning or just after a meal? You will need to analyse this routine and change it. For example, when you get up in the morning, go for a walk, do some exercise, anything to take your mind off smoking.
• When you are under stress and crave a cigarette, do something to take your mind off smoking. Write a letter, listen to some music, have something healthy to eat. Do anything to stay occupied until the craving has passed.
• Using nicotine replacement therapy or non-nicotine medications to reduce withdrawal symptoms.
• Do not be discouraged if you start to smoke again. You haven’t lost the battle as long as you keep trying.
• Don’t be over-concerned about putting on weight. If you feel you want to snack constantly, you may find it helpful to have fruit or vegetables handy. Drink plenty of water and keep active.
• Focus on your reasons for quitting, including the health benefits, improved appearance, money saved etc.
• If the thought of never smoking again fills you with dread, set yourself short-term goals. Simply say ‘I won’t smoke today’ and mean it. Say the same thing each day. It’s much easier to stop smoking ‘just for today’.

All Resources produces a number of PSHE resources including a resource pack on smoking, alcohol and a variety of other drugs: Dealing with Addiction.