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Healthy Living

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5th August 2019

Genetics and your health

Your genes are the instructions for your body’s development and function. Sometimes changes occur in these instructions...

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    From birth to school age, a child’s brain and body develops more quickly than at any other time. When babies are young, their learning and development mostly happens within the family at home...

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  1. Tips to quit smoking intro

    Giving up smoking can be hard, but you can do it. Although it may seem daunting, it can take a few attempts to be successful. Don’t be put off – just making the decision to quit is a step in the right direction. Try these few simple tips to help you on your way.

  2. List your reasons for quitting

    Deciding to quit

    List all your reasons for quitting, (e.g. you may want to save money, gain better health, or protect loved ones from the health risks of passive smoking). The more powerful the reason, the more likely you will stay motivated.

    Hint: put your list somewhere visual (such as the fridge or on your phone), and refer to it whenever you feel tempted to ‘light up’.

  3. Pick a quit date

    Pick a quit date

    Pick a ‘quit date’ and stick to it. Make sure to choose a day where you’re less likely to be under pressure. Plan something nice to occupy your time. Quit Victoria suggests taking a couple of weeks to prepare. Attempt some practice runs – try not to smoke on occasions when you normally would (e.g. work break times and at the pub). Instead, go to places that have no association with smoking. Ditch your lighter and refuse any offers of cigarettes.

    Hint: get rid of all cigarettes and ashtrays in the house, car and anywhere else the night before your ‘quit date’. If there are other smokers in the household, suggest they join you. If they can’t, ask them to smoke outside or somewhere away from you.

  4. Man with nicotine patch on arm

    Be strategic

    Work out the best way to quit smoking. Don’t be afraid to ask for professional help – seek guidance and support from a doctor or trained quitting advisor. They can help with managing strong emotions and set us on track. The more motivated you are, the more likely you are to be successful. There is loads of support out there – including online, phone and SMS tools. Make a decision on whether to go ‘cold turkey’ (which means stopping abruptly), use nicotine replacement therapy, attend a course or try a combination of strategies. Doctors can prescribe medication together with counselling to help with withdrawal symptoms.

  5. Man holding glass of water

    Coping with cravings

    Once you’ve made the decision to quit, the first couple of weeks can be the hardest. You may feel tense, tired and irritable as your body adjusts. If you feel the urge to ‘light up’ try the simple four Ds – delay acting on the urge to reach for a cigarette, take a few deep breaths, drink water, and do something else until the craving passes.

    Remember: After about a month, strong cravings tend to happen less often, and not every day.

  6. Woman receiving a massage

    Reward yourself

    Every time you resist the urge to smoke, you’re one step closer to breaking your nicotine habit for good so reward yourself for your hard work. Reflect on your efforts and how healthy you are becoming – after a couple of days you’re almost nicotine free and the carbon monoxide in your blood will have dropped. By three months, circulation and immune function will improve and coughing and wheezing will ease. You’ll also feel less stressed. By a year, your lungs will be healthier. Hint: treat yourself with the money you’ve saved – get a massage, see a movie, buy something nice. You’re doing it tough, it’s the least you can do. Remember, if you smoke a packet a day that’s a saving of around $10,000 in one year!

  7. Group of non-smokers

    Plan for tough situations

    Giving up the ciggies means a huge change in routine for most smokers. In the first few weeks, try to steer clear of alcohol and any other triggers. For many, cigarettes and alcohol go hand-in-hand. Avoid places where people smoke and try to keep busy. Do something else to unwind – listen to music, meditate, keep active, connect with other non-smokers or try a new hobby. Replace workplace cigarette breaks with a walk around the block, or 'freshen up' in the bathroom – brush your teeth, notice how much better your mouth feels since quitting. Be kind to yourself, take it one day at a time.

    Hint: have a ‘cleanse’ in the first few weeks of quitting – get rid of the scent of stale tobacco in your house, car and anywhere else that’s going to trigger your cravings.

  8. Broken cigarette in persons hand

    Take it one day at a time

    Take it one day at a time. Focus on not smoking today and don’t be swayed into having ‘just one’.

  9. Woman eating a salad at team lunch

    Managing weight gain

    Although the average weight of ex-smokers is similar to those who have never smoked, many smokers are worried about weight gain. Strong emotions and withdrawal symptoms can make us hungrier. If you think you may be a comfort eater, it’s a good idea to plan ahead. Look for ways to eat healthily, get a good night’s sleep and incorporate 30 minutes of physical activity into your routine each day. Cut down on foods high in fat, salt and sugar and look for healthy snacks. Listen to your body – are you really hungry? Chew on some sugarless gum if cravings are bothering you. Focus on the positives – if you gain a few kilos, quitting smoking is an even bigger boost to your health than gaining a few kilos. If you need help, see a doctor or dietitian.


    Hint: don’t substitute cigarettes with caffeine – it can make us anxious and stop us from getting the sleep we need.

  10. Group of smokers wanting to quit

    Don't go it alone

    Those who have more success at quitting are the ones who drum up support. Think about what suits you best. Call on family and friends – if you know someone who has ditched the ciggies ask them to be a mentor. If you prefer face-to-face contact, get encouragement and advice from a reputable health professional who is trained as a quit smoking advisor, or attend a course. If access is a problem or you like your privacy, ring Quitline call-back service on 13 7848, sign up to QuitCoach and QuitTxt.

    Hint: in Victoria, there is a range of free services and many are available in a variety of languages. If you live elsewhere, check with your doctor or community health service.

  11. Man smoking and looking upset

    It's okay to fail

    It is okay to slip up – quitting can take a number of attempts. Take note of your triggers and plan how to avoid them in future. Don’t throw it in if you have a setback. Instead, learn from the experience – see it as a practice attempt to bring you closer to your goal.

    Remember: people who smoke are battling with three addictions – nicotine, emotional and habitual – and that’s why it can be so tough to give up!

  12. Use tools

    Use tools

    Take advantage of the many tools out there and get support when you need it. Some are great at offering encouragement and distraction tips in tough times. Download an app (such as MyQuitBuddy from the App Store or Google Play) – it’s free and personalised. Quit also has Quitline (call 13 7848), it has a handy call-back service – book appointments with a trained professional at times that suit you. If talking is not your thing, sign up to free QuitTxt and QuitCoach.

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