3 days Ago By Eliza Loukou
AS a new study reveals exactly how long cigarettes can shave off your life, you might be inspired to quit smoking for good. Smokers slash an average of 20 minutes off their life with every cigarette, fresh analysis shows. That is nearly double the previous estimates of 11 minutes.
Scientists think that every cigarette costs men 17 minutes of life, while women lose 22 minutes per smoke. A University College London study, commissioned by the Department of Health, analysed the latest data from long-term population well-being research. The findings suggest that a smoker puffing through ten cigarettes a day could regain a day of life within just a week of quitting on January 1.
Read more on smoking Those who kick the habit then could also extend their life by a week if they go smoke-free until February 20, and by a month if they keep going until August 5. Cigarettes kill around 80,000 Britons a year and are responsible for a quarter of all cancer cases. “We estimate that on average, smokers who do not quit lose approximately 20 minutes of life expectancy for each cigarette," the authors said.
“This is time that would likely be spent in relatively good health." Most read in Health Dr Sarah Jackson, of the UCL Alcohol and Tobacco Research Group, said: “The sooner a person stops smoking, the longer they live.” Professor Sanjay Agrawal, from NHS England, added: “NHS treatments, including nicotine replacement therapy, are helping thousands of adults each year to live healthier lives and we have seen adult smoking rates drop by more than half in the last three decades.
“But smoking remains a huge public health issue and giving up is one of the best things someone can do for their health, so if you’re looking for support to help you quit, please contact your local NHS stop smoking service.” If you've previously faltered in your attempts to give up the habit, there are plenty of cheap - even free - ways to wave bye-bye to the habit. From holding yourself accountable by telling friends to source nicotine replacement therapies and breaking a sweat, here are eight other tips to give up smoking.
1. Make lists This sounds like a very unexciting tip, but making two key lists might help hold your resolve when it comes to quitting, according to the NHS . First, list all the reasons you want to quit.
This might include wanting to spend less money on tobacco as well as wishing to feel healthier or protect your friends and family from second-hand smoke. After all, there's no safe level of second-hand smoke and passive smoking can be particularly dangerous to children around you, according to Cancer Research UK . Next , list all your smoking triggers - stressful situations, going to a party, having a drink or coffee - and how you're going deal with those situations.
This can involve finding replacement activities like chewing on gum, keeping your hands busy, or going for a walk. 2. Use nicotine replacement therapies You can use nicotine replacement therapies (NRTs), which give you a dose of nicotine without the harmful chemicals that come with smoking.
These can help reduce the withdrawal symptoms of quitting. You can choose from patches, nasal and mouth sprays, gum, microtabs and lozenges. The NHS recommends you use a combination of NRTs to get the best results.
"A nicotine patch releases nicotine slowly into your system, to help keep you at a constant level, while a fast-acting product – such as a spray, inhaler or gum – helps you deal with immediate cravings," it explained. Use as many as you need to help reduce cravings, gradually reducing your dose when you feel ready. The NHS recommends using NRTs for about 12 weeks, or longer if you need.
You can buy NRTs from pharmacies and shops but they're also available on prescription from a doctor or NHS stop smoking service. You might also be able to get free vapes in certain parts of the UK in exchange for your cigarettes, under the government's Swap to Stop scheme . 3.
Prescription medicines at NHS stop smoking services Your local stop smoking services are free and can boost your chances of quitting smoking for good by supporting you the first few months of your journey. Advisers may be able to give you a prescription for bupropion or cytisine - stop smoking medications. Your GP should be able to refer you to your closest one, but you can also contact your local stop smoking service yourself.
You'll normally be offered a one-to-one appointment with an adviser, but many areas also offer group and drop-in services as well. Depending on where you live, the venue could be a local GP surgery, pharmacy, high-street shop, or even a mobile bus clinic. SMOKING cigarettes is the single biggest risk factor for lung cancer.
It's responsible for more than seven out of 10 cases, according to the NHS. Tobacco smoke contains more than 60 different toxic substances, which are known to be carcinogenic. If you smoke more than 25 cigarettes a day, you are 25 times more likely to get lung cancer than someone who does not smoke.
Frequent exposure to other people’s tobacco smoke - known as passive or secondhand smoking - can also increase your risk of developing lung cancer. Aside from cigarettes, the following products can also put you at risk of the disease: Cigars Pipe tobacco Snuff (a powdered form of tobacco) Chewing tobacco Cannabis (especially when mixed with tobacco) Source: NHS Your adviser will chat with you about why you want to quit, help you set a date and discuss NHS-endorsed stop smoking treatments you can choose from. Jennifer Percival, who trains stop smoking advisers, said: "In some cases, we can directly supply you with the treatment before you leave, or we can arrange for you to receive a prescription or a voucher for it.
"In the case of nicotine replacement therapy, it often works out at least a third cheaper than buying it from a pharmacy." 4. Distract yourself from cravings Even with stop-smoking tools, you’ll probably still be hit by the urge to light a cigarette sometimes.
Try doing something else to distract you, like exercising, watching TV or reading. It may help to hold something in the hand that normally holds your cigarette. Cancer Research UK recommends you put some thought into what could get in the way of you stopping smoking.
Plan what actions you'll take in situations that may challenge your resolve, for example if you're hanging out with friends who smoke. 5. Change your routine If you’re used to smoking at certain times, try doing things differently to break the link between this time or activity and you smoking.
For example, if you normally smoke after a meal, try going for a walk or doing something else you enjoy instead. 6. Tell people you're quitting Hold yourself accountable by telling friends and family that you're quitting smoking and when.
It's much harder to walk back your word if you have to explain yourself to others afterwards. 7. Get physical No need to hit the gym immediately after quitting.
According to the British Heart Foundation , scientific studies have proven that exercise - as little as a five-minute walk or stretch - cuts the urge to smoke and may even help your brain produce anti-craving chemicals. 8. Get a free 'personal quit plan' Take an NHS quiz to get your own free 'personal quit plan' and find the combination that works best for you.
READ MORE SUN STORIES All you need to do is answer four questions about your smoking habits - from how soon after waking up you reach for a cigarette to how many you smoke a day and if you've tried smoking before. Forewarned is forearmed as they say, so read exactly what will happens to your body in the hours, days, weeks and months after you give up smoking . It's never too late to stop smoking.
Cancer Research UK lists a number of benefits to giving up the habit: You cut your cancer risk - stopping smoking reduces your risk of lung cancer and at least 14 other types of cancer You lower your risk of lung and heart conditions including heart attack, stroke and chronic obstructive pulmonary disease You feel healthier - many people report breathing more easily after giving up and that they have more energy You can improve your mental wellbeing - potential positive feelings from smoking a cigarette only last for a short time, but stopping smoking can lower depression, anxiety, and stress in the long term You protect your friends and family - there is no safe level of second-hand smoke, and passive smoking is particularly dangerous for children and those who are pregnant You look healthier - smoking can damage the skin and make it look grey, but stopping can help reverse this while stopping your teeth becoming stained You can save money - smoking can cost thousands of pounds a yea so think what else could you use that money for.
