Quit Smoking

Avoid Cigarette smoke!
Be healthy!

Dangers of cigarette Smoking

There is overwhelming evidence that smoking is a risk factor that directly leads to some of the following medical conditions.

  • Lung cancer and other lung diseases such as, Pneumonia and emphysema
  • Cancer of the lips, mouth, tongue, throat, voice box, Esophagus, bladder, pancreas, liver, cervix, vulva, Penis and anus

Cigarette smoking has been associated to other dangers:

  • Cancers e.g. Cancer of the stomach, kidney and Leukemia (cancers of blood)
  • Coronary heart disease
  • Diseases of veins and arteries of the limbs
  • Male impotence and reduced fertility
  • Premature menopause among ladies
  • Irregular or painful periods
  • Osteoporosis ,Arthritis
  • Macular degeneration on the eyes leading to Impaired vision

Smoking affects the skin adversely leading to

  • Appearance of skin wrinkles, signs of aging, wound Infections and hair loss

Smoking during pregnancy increases the risk of

  • Miscarriage, premature birth, giving birth to a low birth-weight baby and increasing the risk of bearing a child with congenital malformations especially Cardiac (baby is born with heart conditions)

Tobacco exposure (second hand- smoke) to children

  • Increases their risk of respiratory infections, middle ear infections, meningococcal infection, asthma attacks and sudden infant death (Sid /cot deaths)

Tobacco exposure to adults (second-hand smoke)

  • Increases their risk of developing lung cancer and Coronary heart disease

Benefits of Quitting

  • Protects your life and the lives of other people around you from serious medical consequences
  • Saves your finances
  • Improves your sense of taste and smell
  • Reduces post-surgical wound infection risk
  • Improves blood circulation to your hands and feet

Strategies to help you Quit

  • Contact your doctor or Quit Smoking clinic at the JMS.
  • Think about quitting and your reasons for quitting.
  • Write down your reasons for quitting before you quit.
  • Think about where, when and why you currently smoke.
  • Introduce other methods to deal with the situations that lead you to smoke in future
  • Ask for support and help from family members, friends, or workmates.
  • Set a ‘quit date’ for two days in advance and stick to it. This allows you time to plan strategies for quitting, and get any help and advice you might need.

When You have fully Decided

  • Get rid of any cigarettes and smoking accessories  (lighters, ashtrays etc)
  • When you feel the urge to smoke, resist and do something else; the urge is only for a short time and it will pass
  • Reduce your use of other stimulants e.g. caffeine and watch your alcohol consumption
  • Ask others not to smoke around you or offer cigarettes to you or tease you about your decision
  • Avoid places where people smoke
  • Exercise regularly e.g. by taking a walk, sports, hobbies
  • Keep busy!
  • Eat a balanced diet; drink lots of water and get plenty of rest
  • Distract yourself from the urge to smoke (i.e. through  drinking water, chewing a gum)

Support to stop smoking

  • Quit Smoking clinic is now open at the Joint Medical service.
  • To sign up send your name and your contacts to quit.smoking@unon.org
  • Some web sites provide self- help options to help