Six strategies to help you quit smoking

From sanitizing wipes to seatbelts to life jackets, Canadians take numerous precautions to ensure we keep ourselves and each other healthy and safe. Yet, so many Canadians continue to smoke when research shows that smoking remains the number one cause of preventable death in Canada.

“Cigarettes are designed to directly affect the brain,” says Dr. John Oyston, Anaesthesiologist at The Scarborough Hospital. “When the chemicals reach the brain, dopamine is released, which makes people feel happy and calm. Once you get used to that feeling, it’s very hard to give up.”

Dr. Oyston adds that cigarettes are more addictive than drugs such as cocaine and heroin, and the most effective way to avoid the addiction is to avoid smoking that first cigarette altogether.

As an anaesthesiologist, Dr. Oyston has a ringside seat to the harm smoking causes the body. After bearing witness to the damaging effects, he took action and launched the Quit Quarter Campaign, which encourages tobacco control and promotes smoking cessation by minting and distributing a coin stamped with a broken cigarette design.

For those who do smoke, but have decided to quit, Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital, provides some strategies to becoming smoke-free. 

1. Keep your mouth busy – chew gum or snack on healthy foods such as grapes, plain popcorn, or pistachios nuts.  This will keep both your hands and mouth busy for the duration of your craving, which will generally last about seven minutes.
2. Spend time in places where you can’t smoke – the good news is that most places are now smoke-free. Smokers generally have to go outdoors to smoke, so winter is a great time to try and quit because going outside is less tempting in cold winter weather.
3. Reward yourself – smoking is expensive. With the money you save from buying cigarettes, treat yourself to a small reward such as a new piece of clothing or save toward a larger reward such as a vacation.
4. Set a goal for your success – write down what you want to accomplish and share your goal with loved ones. Being accountable to yourself and others will help to sustain your success.
5. Follow up with your goal – Look back at the day or week and track when you were successful and when you smoked. Were there consistent times in your schedule when you smoked, such as during your break or after a meal? If the answer is yes, try to break those routines by replacing smoking with another activity like a short walk. Also being aware of your triggers can help you to overcome your craving.
6. Ask for support – ask a loved one or your family doctor for help, or call a smokers’ helpline for advice and support. There are many resources available to help you butt-out for good.

Quitting smoking is difficult, and often people try several times before they are successful.

“For some people it happens quickly and for others it can take some time,” says Lori. “Everyone is unique, so develop a plan that works within your lifestyle. If you can’t quit cold turkey then try cutting back at first. Don’t set yourself up for failure, and remember to give yourself the opportunity to be human.”

Four reasons to quit smoking before surgery

Here’s another good reason to quit smoking, especially if you have surgery planned. Did you know that 52 per cent of smokers experience post-operative problems and are more at risk of infections and complications?

“Part of my job as an anesthesiologist is to ensure patients are in the best possible condition before surgery, and I feel it’s an uphill battle with smokers,” explains Anesthesiologist Dr. John Oyston, of The Scarborough Hospital. “I am tired of seeing patients cough and sputter in the recovery room and not do well during surgery.”

Dr. Oyston developed a ‘stop smoking for safer surgery’ plan to assist patients. He offers the following tips:

1. It may be easier to quit smoking when you are having surgery because you are away from normal routines. While in hospital, you can get help to quit smoking from medical professionals, and the risk of withdrawal symptoms is less while in hospital;
2. Choose a ‘quit day’ at least four weeks before surgery, and stop smoking on that day;
3. If you have less than four weeks to prepare, you have at least eight hours to get rid of the carbon monoxide in your body. Since you are often told not to eat or drink eight hours before surgery, do the same with smoking;
4. The risk to your heart is reduced by even a few hours of non-smoking, but it takes your lungs several weeks to improve after you stop smoking.

And remember: smoking is not allowed anywhere on the property at The Scarborough Hospital, and that includes staff, volunteers and patients.

Ten reasons to quit smoking today

Although smoking rates have decreased significantly over the last two decades, lung cancer – most commonly caused by smoking – is the leading cause of cancer deaths in Canada. Each year, over 24,000 people in Canada are diagnosed with lung cancer and 20,000 Canadians die of the disease.

“For those who do smoke, quitting can have a significant and positive impact on your health,” says Dr. Henry Krieger, a medical oncologist at The Scarborough Hospital. “Lung cancer is the most preventable cancer and the deadliest. Quitting smoking can reduce your risk of developing the disease.”

Dr. Krieger shares some good reasons to quit smoking today:

1. Cigarettes contain 70 chemical compounds known to cause cancer.
2. Smoking is the leading cause of lung cancer and kills more than 20,000 Canadians annually.
3. Smoking can also lead to other cancers including oral, esophageal and larynx cancers.
4. Exposing others to second-hand smoke puts them at risk of developing health problems.
5. Quitting smoking saves money.
6. By butting out permanently, you will improve your sense of smell and taste.
7. Smoking can cause complications with other diseases like diabetes.
8. Smoking contributes to heart disease, emphysema, stroke and several other life-threatening conditions.
9. Stopping smoking can give you fresher breath and cleaner teeth as well as a fresher smelling home, car and clothes.
10. Quitting smoking can improve breathing.