Occupational health weekly: Stop smoking, start repairing!
In this week’s instalment of OH Weekly, we are going to help you kick the habit for good!
But first off we want to get you hooked on the benefits of stopping smoking, let's take a look at a brief timeline of how our bodies react to stoping smoking.
In as little as 20 minutes the heart rate drops and begins to return to normal & circulation starts to improve.
After just 12 hours carbon monoxide levels return to normal, increasing the body’s oxygen levels.
48 hours, your ability to smell and taste improves.
2 weeks to 3 months, your risk of heart attack drops.
1 to 9 months, you’ll feel less short of breath and cough less.
1 year, your risk of heart attack drops significantly.
After 5 years, a person’s risk of certain cancers is reduced by half.
After 10 years, a person’s risk of developing and dying from lung cancer is reduced to around half of a person who smokes.
After 15 years of quitting smoking, a person’s risk of coronary heart disease becomes close to that of someone who does not smoke.
Now that you're hooked on the idea of stopping, lets show you what damage needs repairing after all those years of inhaling that nicotine rush…
The chemicals in cigarettes make the walls of your arteries sticky. This causes fatty material to stick to the walls. The fatty material can begin to clog your arteries and reduce the space for blood to flow properly. If the arteries that carry blood to your
heart get clogged, it can lead to a heart attack. If the arteries that carry blood to your brain get clogged, it can lead to a stroke.
Smoking can also affect your heart and blood vessels by increasing your risk of blood clots, causing an instant rise to your heart rate or blood pressure and by reducing the amount of oxygen delivered to the rest of your body.
I can tell after reading that, the taste in your mouth around smoking is rather bleak! So let’s freshen that up by showing you how much money you can save by stopping!
According to a recent report, an occasional smoker could save £598 a year, while frequent smokers can expect to see staggering savings in the long run banking up to £41,975 over ten years from quitting smoking. Why not calculate yours using the NHS stop smoking tool- www.nhsinform.scot/stopping-smoking/calculate-my-savings
Right, now you’re thinking I know how much my bodies suffered, how much better my health can be and how much better off financially I'll be If I stop, now how do I do it?!
Follow this 6 step guide we’ve put together just for you!
Step 1: Prepare for Quitting
Set a Quit Date
Choose a specific date within the next two weeks.
Avoid high-stress periods.
Tell Family, Friends, and Co-workers
Inform them about your plan to quit.
Seek their support and encouragement.
Remove Tobacco Products
Dispose of cigarettes, lighters, ashtrays, and other smoking-related items.
Identify Triggers and Plan for Challenges
Note situations where you typically smoke (e.g., after meals, when stressed).
Plan how to cope with these triggers (e.g., chewing gum, going for a walk).
Consult a Healthcare Professional
Seek advice from your doctor.
Consider medication or nicotine replacement therapy (NRT).
Step 2: Develop a Quit Plan
List Reasons for Quitting
Write down why you want to quit (health, family, finances).
Choose a Quitting Method
Cold turkey (stopping completely).
Gradual reduction (cutting down gradually).
Behavioral therapy (counseling and support groups).
Medication and NRT (patches, gum, lozenges, inhalers).
Create a Support System
Join a support group.
Use online resources and apps.
Step 3: Implement Your Plan
On Your Quit Day
Stay busy with activities.
Avoid triggers and situations where you usually smoke.
Keep your hands and mouth busy (chew gum, hold a stress ball).
Use Nicotine Replacement Therapy (NRT)
Follow the instructions for patches, gum, lozenges, etc.
Do not smoke while using NRT.
Take Medications as Prescribed
Follow your doctor’s instructions if prescribed medications like varenicline (Chantix) or bupropion (Zyban).
Step 4: Stay Smoke-Free
Deal with Cravings
Use the 4 Ds: Delay, Deep breathe, Drink water, Do something else.
Distract yourself with activities (exercise, hobbies).
Avoid High-Risk Situations
Stay away from places and people that tempt you to smoke.
Plan social activities that don’t involve smoking.
Reward Yourself
Celebrate milestones (1 week, 1 month, 6 months smoke-free).
Use the money saved from not buying cigarettes for something special.
Step 5: Handle Relapses
Don’t Be Discouraged
Understand that relapses can happen.
Learn from the experience and identify what triggered the relapse.
Get Back on Track
Revisit your quit plan.
Seek additional support if needed.
Stay Committed
Remind yourself of your reasons for quitting.
Continue using coping strategies and support resources.
Step 6: Maintain a Smoke-Free Lifestyle
Adopt Healthy Habits
Exercise regularly.
Eat a balanced diet.
Practice stress-relief techniques (yoga, meditation).
Monitor Your Progress
Keep a journal of your quit journey.
Track improvements in health and well-being.
Stay Positive
Focus on the benefits of quitting (better health, more energy, financial savings).
Stay motivated and proud of your achievements.
Additional Resources
Hotlines and Online Support
National Quitline: 1-800-QUIT-NOW
Smokefree.gov
Apps and Tools
QuitGuide
MyQuit Coach
Books and Reading Materials
"The Easy Way to Stop Smoking" by Allen Carr
"Quit Smoking Today Without Gaining Weight" by Paul McKenna
By following these steps, you can increase your chances of successfully quitting smoking and improving your overall health and well-being.
So what else is new from the team at OHTS this week?
We have a brand new website!
Take a look around our fresh new look and updated services!
The mobile unit has been out and about at some beautiful sites in the past week!
If you want to save time and money on travel & operational disruption, the mobile unit is for you!
We look forward to seeing you all in the next instalment of Occupational health weekly!
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If your business needs any occupational health support such as health surveillance, mental health support, health promotion or training please reach out to us on support@ohservices.org