No Smoking Day- Be proud to be a quitter!

In just over a week's time, on March 9th, the UK will be marking our national No Smoking Day.

Although smoking is becoming less prevalent in the UK, one in six adults still smoke. Smoking remains a leading cause of death and disease in our country. In England, nearly a fifth of deaths in those aged 35 and over are smoking-related, and smoking-related illnesses cost the NHS £2.7 billion a year. The wider costs to the economy, due to sick leave and loss of productivity, are around £2.5 billion.

Although two-thirds of smokers would like to give up, only 30-40% attempt to kick the habit in any given year. Perhaps this year could be the time to give it a go? Or maybe you know a smoker who would appreciate some support to go smoke-free?

NHS Advice for Giving Up Smoking

The NHS provides the following strategies for those who want to quit:

Think Positive

Even if you’ve tried before, tell yourself that you’re really going to do it this time.

Make a Plan to Quit

Set a date and stick to it. Don’t let weddings, parties, or other occasions derail your progress.

Change Your Diet

Some foods, including meat, make cigarettes taste better, while others like cheese, fruit, and vegetables make cigarettes taste terrible. Swapping your usual steak or burger for a veggie pizza may help.

Change Your Drink

Fizzy drinks, alcohol, cola, tea, and coffee can make cigarettes taste better. Try drinking more water or juice. Small changes, like switching from wine to a vodka and tomato juice, can reduce the urge to smoke.

Identify When You Crave Cigarettes

A craving usually lasts around five minutes. Make a list of strategies for these moments, such as taking a short walk, dancing, or stepping outside for a minute. Remember, combining smoking and drinking increases the risk of mouth cancer by 38 times.

Get Some Quitting Support

Consider quitting with friends or family members. You can also access local NHS stop smoking services and the NHS Smoking Helpline at 0300 123 1044, open Monday to Friday 9am-8pm and Saturday to Sunday 11am-4pm.

Get Moving

Exercise, even a five-minute walk or stretch, can reduce cravings and may help your brain produce anti-craving chemicals.

Make Non-Smoking Friends

When at a party, stick with non-smokers. Try to view smoking as a strange habit rather than something to envy.

Keep Your Hands and Mouth Busy

Nicotine replacement therapy (NRT) can double your chances of success. Patches, tablets, lozenges, gum, nasal sprays, or inhalators can all help. Small habits like drinking from a straw or holding your drink in the usual cigarette hand can also keep you occupied.

Make a List of Reasons to Quit

Remind yourself why you want to quit. Keep a list and refer to it when cravings hit. Ex-smoker Chris, 28, shares: "I used to take a picture of my baby daughter with me when I went out. If I was tempted, I’d look at that."

Quitting smoking is challenging, but with the right support, planning, and determination, it is possible. Let No Smoking Day be your starting point!

Sources:
NHS Motivate Yourself
No Smoking Day
BMA Smoking Statistics

Any advice or information in this blog is general advice only. It does not take into account your personal circumstances: please do not take action based solely on this information.