Tips for quitters

The urge to smoke only lasts one to five minutes. When it happens, do something to occupy your time until the craving passes- drink water or do breathing exercises.

You might experience light-headedness and loss of concentration; take things slowly and don’t push yourself.

• Get regular exercise and eat small, regular meals.
• Sip warm water to relieve coughing as your lungs start clearing themselves of tar.
• The National Council Against Smoking also offers a free service for people wanting to quit. Call them on 011-720-3145.

WANT TO EASE OFF THE NICOTINE?

There are many products and therapies available to those who find the idea of going cold turkey too daunting:

Nicotine replacement therapies (NRT) These include nicotine patches and gum. The patches look like plasters and are more discreet than chewing gum. They contain nicotine that is absorbed through the skin and the idea is to wean yourself off the drug over a period of eight weeks by using patches with lowered doses.

Some people develop a rash or a skin allergy to the patch. If you have sensitive skin, try the gum, but don’t expect any minty freshness. The taste is bitter and strong and it’s more difficult to lower your dosage than with the patches. Although both are available over the counter, you should consult a medical practitioner to assess whether you’re healthy enough to handle the levels of nicotine these aids contain.

Medication Unlike NRTs, pills such as Zyban are non-nicotine treatments. Zyban emerged on the market in 2000 and helps to break addiction by modifying the two neurotransmitters involved in nicotine withdrawal and addiction. This is only available on prescription, so consult your GP for more information.

Acupuncture This form of therapy is said to release endorphins that help to ease tobacco withdrawal symptoms.

Nicotine vaccination Touted as the next big thing, nicotine vaccination is planned for 2010. This new drug works by stimulating the production of antibodies in the blood. These stop nicotine entering the brain and producing the addictive sensation craved by smokers.

THE GOOD NEWS

When you quit you’ll be in good company. Dr Yussuf Saloojee, executive director of the National Council Against Smoking says: “Smoking is actually on the decrease here, especially among women. I believe this is due to government’s stance on smoking advertising bans, price increases and public smoking laws.”

In fact, the number of smokers from the age of 16 has dropped from 32 percent in 1994 to 22 percent today, and the total number of female South African smokers has decreased from 10 percent to six. To continue this encouraging trend, Dr Saloojee says that government has already passed a bill to allow for picture-based warnings on cigarette packaging and will also soon ban all tobacco promotions and sponsorships.