Smoking Cessation

Smoking harms nearly every organ of the body, causing many diseases and affecting the health of smokers in general. Smoking remains the leading cause of death from diseases such as heart disease, organ-related cancers as well as respiratory illnesses in Singapore. For every person who dies because of smoking, at least 30 people live with a serious smoking-related illness.

Secondhand and third-hand smoke: the “Invisible Killers”

There is also the issue of secondhand smoke, which is harmful to others around you. About 85 to 90% of the smoke from every cigarette ends up in the air as secondhand smoke - a combination of smoke from the burning end of the cigarette and the smoke exhaled by smokers. Passive smoking causes many of the same diseases as direct smoking, and is estimated to be responsible for almost 300 deaths annually in Singapore. Children exposed to secondhand smoke are at increased risk for sudden infant death syndrome, acute respiratory infections, middle ear disease, more severe asthma, respiratory symptoms, and reduced lung growth.

An additional danger, known as third-hand smoke, refers to harmful residual particles that remain in the environment even after a cigarette has been stubbed out. These particles linger on a smoker’s hair, clothing, surfaces like floors and windows, and household fabrics such as carpets and curtains, posing a risk particularly to young children and infants.

Quitting smoking has immediate as well as long term benefits for you and your loved ones.

Did you know?

Cigarette smoke contains over 7,000 different chemicals, of which at least 400 are poisonous to humans.

Your body undergoes immediate transformation when you stop smoking. Within 20 minutes your blood pressure and heart rate drops.

If you smoke a pack a day you would be spending approximately S$4,745 per year on cigarettes (based on an average of S$13 per pack).

Nicotine Dependence

Nicotine is the main addictive substance in tobacco. When a person smokes, many parts of the body get used to having nicotine in them. Signs of severe nicotine dependence include:

  • Smoking more than 1 pack a day

  • Smoking within 5 minutes of waking up

  • Smoking even while sick

  • Waking up at night to smoke

  • Smoking to ease symptoms of withdrawal

The more of these that apply, the more serious the nicotine dependence.

Approximately 20% of smokers will experience strong withdrawal symptoms such as nicotine cravings, anxiety, irritability, depression and weight gain. However, they often disappear after the first 2 to 3 weeks when the feeling of well-being starts to kick in. Withdrawal symptoms are usually worse in the first 48 hours and they are normal signs that your body is recovering from the harmful effects of smoking.

Professional Smoking Cessation support methods generally attempt to address nicotine withdrawal symptoms to help the person break free of nicotine addiction.

Strategies to quit

  • This gives you a physical goal to work towards.

  • Your doctor can advise on the available treatment options that may help.

    • Throw away all your lights, ashtrays and cigarette packs. Make it known to everyone around you that you are quitting smoking so that they can encourage you and keep you accountable.

    • Inform even your smoking buddies so they may refrain from enticing you to light up. Better yet, get some of them to join you in quitting smoking!

    • You are likely to experience nicotine withdrawal symptoms, particularly during the critical first few weeks.

    • Food, coffee, alcohol and stressful situations can trigger an urge to smoke. Understanding your triggers can help you be prepared and fight off cravings.

    • Every time you feel the urge to smoke, find something else to do to distract yourself. Eating a sugar-free sweet or drinking water can also help.

  • Physical activity releases endorphins in your body, giving you a natural feeling of well-being, and is a great way to deal with nicotine cravings. Being active even 10 minutes a day can help boost your energy and mood. Exercise can also help you reach health goals related to quitting smoking, such as lowering blood pressure and making your lungs stronger.

  • As the saying goes, old habits die hard. Smoking may have become part of your daily routine, so try introducing some changes to break the associations that you have formed with smoking.

  • Even after the strongest withdrawal symptoms are gone, staying smoke-free can be hard. Slipping and having a cigarette may happen, but that does not mean you have to start all over again.

What are the available treatment options?

    • Nicotine is delivered in a form that does not involve the risks of smoking, thereby helping to eliminate the intake of the many other harmful chemicals found in cigarettes.

    • The various forms of NRT include gum, patches, sprays, inhalers or lozenges.

    • The goal of NRT is to alleviate unpleasant withdrawal symptoms in the process of quitting smoking so that you can focus on the psychological and behavioural aspects of quitting.

    • High quality evidence indicates that NRT improves the success rate for people who attempt to stop smoking by 50-60% compared to placebo or to no treatment.

    • NRT is meant to be used for a short period of time and should be tapered down to a low dose before stopping.

  • Champix decreases the urge to smoke and reduces withdrawal symptoms, and is considered a first-line medication for smoking cessation. The number of people stopping smoking with Champix is higher than with NRT or Bupropion.

  • This is an antidepressant that is also considered a first-line medication for smoking cessation. It has been shown in many studies to increase long-term success rates.

A smoker’s best line of defense is to stop smoking altogether. And if you have not yet started smoking, please stay away from the habit completely!

Myths and FAQs

  • Quitting smoking is never too late. The moment you choose to quit smoking, your body starts to heal within 20 minutes. After 2 to 5 years, your risk for stroke is similar to that of a non-smoker. After 10 to 15 years, your risk of lung cancer and heart disease is reduced by as much as 50%.

  • You may feel more uncomfortable during the quitting process due to withdrawal symptoms from nicotine. However, this is only temporary as your body is in the process of healing itself. Here are some reasons why you feel this way:

    • Coughing: Lungs are clearing away tar, dead cells and extra mucus.

    • Light-headedness: Body is receiving more oxygen and less carbon monoxide.

    • Headache, constipation or abdominal discomfort: Intestinal movements may slow down for a brief period.

    • Fatigue and difficulty concentrating: Body is adjusting to the lack of stimulation from nicotine.

    • Increased Appetite: Sense of taste and smell is improving.

    • Tingling in Hands and Feet: Blood circulation improves with more supply of oxygen to the fingers and toes.

  • It is still possible. Most people try to quit smoking at least 2 or 3 times before they are successful. Think about your past attempts to quit. What worked and what didn’t? What might you do differently this time?

  • Mild, light, or ultra-light cigarette smokers may subconsciously compensate by smoking more or inhaling more deeply in order to get a nicotine high similar to normal cigarettes.

    Moreover, filters are designed to make smoke particles smaller, therefore making nicotine easier to absorb, which in turn increases addiction.

  • Roll-your-own cigarettes, also known as ryo cigarettes or ang hoon, are perceived to be a safer choice than conventional cigarettes because of the thinner appearance. However, there is no difference in terms of health risks as they contain the same harmful chemicals.

  • Electronic cigarettes are designed to imitate cigarettes. They are activated with cartridges containing a liquid chemical mixture, which consists of nicotine and other harmful chemicals found in conventional cigarettes. E-cigarette makers claim that their products are a healthier alternative to regular cigarettes, but to date this is not supported by the World Health Organization.

Get started on your smoke-free journey today.

Get in touch with us to find out more about our Smoking Cessation programme. We are here to help.