What to do if you live with a smoker

If you don’t smoke, then life with a smoker can be challenging. From worrying about your loved one’s health to clashing over where they light up, smoking can become a source of conflict.

Lockdown restrictions will have exacerbated these tensions within many households, with non smokers forced to inhale second-hand smoke on a daily basis.

Concerns over the heightened risk faced by smokers from Covid-19 and the dangers of exposing children to second-hand smoke during lockdown, mean it’s more important than ever for smokers to quit the habit.

Persuading a smoker to change the habit of a lifetime, can be extremely difficult. A smoker has got to want to stop themselves and you may not be able to persuade them into taking action if they are not ready. Ultimately it is their decision. However there are ways for you to encourage them to think differently.

To help you to start conversations with a smoker about quitting, or changing their habits to protect you from second-hand smoke, we’ve put together a simple guide with some ideas you could try.

Get your facts straight before you start a conversation about why your partner should quit. Come armed with information about why quitting will benefit their health and the numerous deadly health conditions it causes. Simple, powerful statistics will help to strengthen your argument. Such as the fact that every 15 cigarettes they smoke will cause a genetic mutation in their body that could lead to cancer and that every cigarette contains 4,000 chemicals, many of which cause cancer. Tell them about the increased risk they face from Covid-19 if they continue to smoke. Evidence has shown that smokers are more likely to suffer more severe symptoms if they contract the virus.

Many people switch off when they hear bad news. Remember to speak not just about the dangers of smoking but about the huge benefits of quitting smoking and how their body will begin to recover within minutes of them stubbing out their last cigarette. Tell them that within a year of quitting smoking they will be 50% less likely to have a heart attack, heart disease or a stroke. Read our blog on what happens to your body when you quit smoking to find out how the body bounces back.

The financial impact of smoking can be huge. Remind the smoker about the cost of smoking.  A 20 a day smoker will be forking out a massive £3796 a year on cigarettes, while a 10 a day smoker will spend £1898 a year on their habit. Talk to the smoker about what they could spend that money on instead – a family holiday for instance, or a contribution towards a new car, home improvements or to pay off debts.

quitting smoking in lockdownTalk to the smoker about the different ways that they could quit and remind them that they don’t need to go it alone. You will be there to support them and there is great free, smoking cessation support available from NHS Wales Help Me Quit service which is currently offering help and advice via its helpline. Suggest that they make an appointment with their GP who can advise them on the options for quitting.

Find out about the different types of NRT (Nicotine Replacement Therapy) that is available and suggest some options to the smoker. Tell that NRT will enable them to satisfy nicotine cravings without actually having to smoke and that they may need to try different types of NRT before finding the one that suits them best.

Suggest that they may want to consider vaping rather than smoking. Vaping mimics the hand to mouth action of smoking and delivers a hit of nicotine, however e-cigarettes do not contain tobacco and are 95% less harmful than conventional cigarettes, according to research by Public Health England.  Find out where your local vape shop is and plan a visit when it is open.

Many smokers say they smoke to combat stress or anxiety. Explain to your smoker than smoking and the constant need to satisfy nicotine cravings, is actually a source of stress and that they could improve their mental health by quitting. Suggest alternative ways that they could deal with stress. Exercise can be particularly effective. A new hobby or project can also act as a distraction.

If the smoker in your life is not ready to quit at this time, then speak to them about the importance of not exposing those around them to second hand smoke. It is particularly important not to smoke in the home. Tell them that exposure to second hand smoke increases the risk of lung cancer in non-smokers by up to 30% and heart disease by up to 35%. Children are particularly vulnerable to the effects of inhaling second hand smoke as their lungs are smaller and still developing. Passive smoking increases their risk of lower respiratory tract infections such as flu, bronchitis and pneumonia by 50%.

80% of cigarette smoke is invisible and hangs around in the air for four hours even after a cigarette has been stubbed out. Suggest to the smoker that they could try using NRT in the house to combat nicotine cravings and remind them that opening a window or using an air purifier while they smoke indoors, will not help. The only way to protect others in the household from second hand smoke is to leave the house, close the door and smoke outside, well away from other people.

Men urged to quit smoking to boost their chances of fighting Covid-19

Today is the start of Men’s Health Week 2020 – and a stark reminder of the threat currently faced by the male population worldwide.

The theme for this year’s event is Take Action on Covid-19 – a crucially important message given that men are TWICE as likely to die from the virus. Yes TWICE as likely. And nobody knows why.

So far, the only possible explanations for the gender disparity are that men could be more at risk of acquiring the infection due to behavioural or occupational differences or that there are biological or immune differences that put them more at risk. In other words, scientists are baffled.

What we do know however is that there are pre-existing health conditions and lifestyle factors that put people more at risk of Covid-19 – including smoking.

According to health experts, smokers are more at risk of developing life-threatening complications from Covid-19.  This is because smoking damages the lungs and the airways causing a range of severe respiratory problems and harming the body’s immune system.

Data from the COVID Symptom Study app involving more than 3 million people from the UK, Sweden and US, found that current smokers were 14% more likely to develop the three classic symptoms of coronavirus infection – fever, persistent cough and shortness of breath – than non-smokers.

Smokers were also 29% more likely to report more than five symptoms associated with COVID-19 and 50% more likely to report more than 10, including loss of smell, skipping meals, tiredness, diarrhoea, confusion or muscle pain. In addition, smokers were more than twice as likely as non-smokers to end up in hospital with severe symptoms of COVID-19 having tested positive for the disease.

In Wales smoking prevalence is highest among men at 18% compared to 16% among women.  Across the UK one man in five dies before the age of 65 and in Wales smoking is the biggest avoidable cause of early death among men.

As well as being more at risk from Covid-19, smokers are far more likely to suffer from other health problems such as heart disease, diabetes, stroke, cancer, emphysema and chronic bronchitis at a time when the NHS is already under strain from Covid-19 and now facing a huge backlog from cancelled appointments and operations.

For men smoking also leads to a higher risk of prostate cancer.  According to Prostate Cancer UK, some studies show that smoking makes prostate cancer more likely to grow and spread to other parts of the body. Smoking may also make prostate cancer more likely to come back after surgery or radiotherapy and if you are a heavy smoker you are more likely to die from the cancer.

This Men’s Health Week we are asking all men who smoke to take action against Covid-19 and quit the habit. There has never been a more important time to give up smoking and doing so could be a decision that saves your life.

NHS Wales Help Me Quit stop smoking service is offering free advice and support to smokers that want to quit via their helpline 0800 0085 2219. Alternatively visit www.helpmequit.wales.

To connect with other smokers who are giving up join ASH Wales’ online support group on Facebook, Quit Smoking (Wales).

Groundbreaking virtual stop smoking service launched in Swansea in response to Covid-19

A PIONEERING project to help Welsh smokers quit the habit could transform stop smoking services across the country. Public health experts are trialling the country’s first virtual stop smoking service following a rise in demand for help from smokers amidst fears over Covid-19.

Currently face to face stop smoking support is not available due to the Covid-19 pandemic, however demand for help from smokers is strong with April seeing a 27% increase in web referrals across Wales compared to the same month in the previous year.

As demand from smokers continues to grow, the Swansea Bay University Health Board in partnership with Public Health Wales has launched a virtual stop smoking service offering group and one-to-one meetings using video conferencing technology. And if it is successful it could form the blueprint for online smoking cessation services across Wales.

The pilot will last three months and comes at a time when GPs and other health professionals are now offering virtual appointments – a trend which experts say could shape the future of healthcare.

Susan O’Rourke is a Senior Business Manager at Public Health Wales and works as part of the Swansea Bay Public Health Team that is co-ordinating the project. She said:

“With Covid there’s been a real increase in the numbers of people contacting Help Me Quit and Covid is one of the main reasons they are giving for wanting to give up smoking.

“A lot of people are trying to quit but they need help because of the stress of being at home. Most people are worried about respiratory infections or if they have a pre-existing condition caused by smoking and they end up in hospital.”

“We’ve had a lot of new clients but we’ve also had people coming back who’ve used the service before.

She went on to say that even though Help Me Quit has continued to offer telephone-based support, many clients are missing face to face contact with a smoking cessation advisor and the motivation that comes from taking part in group sessions:

“Covid has had a significant impact on services and we wanted to think of another way to support clients. Telephone support is the only option really at the moment.

“The feedback we had from clients on the phone was that they were missing being able to see the person they were interacting with and the peer support they received from being part of a group.”

The virtual sessions use WebEx conferencing technology to connect clients online and sessions are run by a smoking cessation advisor.

Ensuring that clients are comfortable with the technology required is crucial to the project’s success, so any participants who are feeling unsure are contacted beforehand to be guided through the process of logging on.

“We’ll start with small groups of just four or five to see how well the system works and how well clients communicate with each other and with the advisor,” explained Susan.

During the group sessions participants will be asked to set a quit date, given advice on stop smoking aids including Nicotine Replacement Therapy and will discuss topics such as withdrawal, triggers, what to do if they relapse and the importance of physical exercise, healthy eating and looking after their mental health.

Unlike in face to face sessions they will not have their carbon monoxide levels measured with a CO monitor, however Susan believes that positive reinforcement of the benefits of quitting smoking, prove just as motivational.

Initially the virtual groups will be run as part of a three-month pilot project, with all smokers from Swansea Bay offered the choice of telephone or virtual group sessions when they contact Help Me Quit. However, Susan believes there is great potential for virtual support to become a permanent fixture.

“The more choices we can offer people the better. We don’t want there to be any barriers there to stop people from quitting. We’re also looking at how this system could be used to support hospital patients.”

Christian Heathcote-Elliott is Principal Public Health Practitioner at Public Health Wales. He said that feedback from the pilot would be shared across Wales and urged smokers to quit now as the best way to protect their health:

“We are really pleased that smokers in Swansea Bay University Health Board area will be able to receive Help Me Quit support virtually and are eager to share the learning from the evaluation of this new service with other areas in Wales. With COVID-19 healthcare services are increasingly being delivered using digital technology and stop smoking services in England with virtual services report that smokers find this a great way to get support”

“For smokers living outside of Swansea Bay University Health Board, Help Me Quit is continuing to provide free support over the phone with excellent success rates. Research shows smokers are more worried about COVID-19 than non-smokers and quitting smoking remains the best thing you can do for your health. We urge all smokers to take the first step to a smoke-free future by calling Help Me Quit on 0800 085 2219”

Suzanne Cass is CEO of ASH Wales. She said: “There has never been a more important time for smokers to quit the habit, however lockdown restrictions mean it can be more challenging for them to access the support they need.

“This innovative virtual solution could enable Help Me Quit to provide many more smokers with the help they need to quit. We very much hope that this project will kickstart the provision of online stop smoking services across Wales.”

Smokers face an increased risk from Covid-19 because smoking damages the body’s immune system and causes a host of pre-existing medical conditions including respiratory and cardiovascular disease.

Data from the COVID Symptom Study app involving more than 3 million people from the UK, Sweden and US, found that  current smokers were 14% more likely to develop the three classic symptoms of coronavirus infection – fever, persistent cough and shortness of breath – than non-smokers.

Smokers were also 29% more likely to report more than five symptoms associated with COVID-19 and 50% more likely to report more than 10, including loss of smell, skipping meals, tiredness, diarrhoea, confusion or muscle pain. In addition, smokers were more than twice as likely as non-smokers to end up in hospital with severe symptoms of COVID-19 having tested positive for the disease.

Charities welcome campaign exposing tobacco giants’ tactics to lure young smokers

ASH Wales has joined forces with Asthma UK & British Lung Foundation Wales to welcome this year’s World No Tobacco Day campaign which is aimed at tackling the tobacco industry’s manipulative methods to lure young smokers. 

For decades tobacco manufacturers have used aggressive marketing tactics to entice young people into becoming their future customers.

In the past they used television and billboard advertising to bombard audiences with glossy images promoting smoking as a glamorous activity.

Since they’ve been banned in many countries from advertising their products, they have evolved their tactics to attract the social media savvy generation, using celebrities and influencers to promote their products.

These tactics are essential to the survival of tobacco firms who must ensure that there is a ready supply of new customers to replace those dying from smoking-related diseases.

This year, for World No Tobacco Day, the World Health Organisation is launching a counter marketing campaign to expose the methods used by tobacco companies to hook young customers.

The campaign will aim to arm young people with the knowledge and insight they need to spot these tactics and understand the reasons behind them.  This in turn will empower them to stand up and fight against industry manipulation rather than being sucked into smoking addiction.

It is a crucially important campaign and one that ASH Wales and Asthma UK & British Lung Foundation Wales, hope will help to address youth smoking rates in Wales.

According to figures compiled this year by Cancer Research UK an estimated 6,461 young people in Wales start smoking every year.

Meanwhile a study by researchers at Cardiff University in 2019 found that 9% of 15 to 16-year-olds in Wales smoke at least weekly.

Smoking prevalence among young people is highest in the most deprived areas of Wales, mirroring patterns among the adult population and helping to perpetuate the health inequalities that are deeply ingrained across Wales.

According to the Cardiff University study, among those from the least affluent families, 6% of all secondary school aged children in Wales now smoke at least weekly, compared to just 3% of those from the most affluent families.

Research has shown that those who start smoking earliest in life are the most likely to become heavy smokers later in life and the least likely to quit. The devastating consequences of young people taking up smoking are clear in Wales where 17% of the adult population smokes and 1 in 5 people suffers from a lung condition. Smoking is the biggest preventable cause of early death in Wales and lung cancer kills more people every year than bowel and breast cancer combined.

As we continue to face the consequences of the Covid-19 pandemic, we have had a stark reminder of the long term damage caused by smoking, with evidence showing that smokers are more likely to suffer severe symptoms.

The WHO campaign aims to help educate young people on the tactics employed by tobacco firms and the life-threatening harm caused by their products.

We believe that there is an urgent need for young people in Wales to be provided with the knowledge they need to make better decisions about their health and for this to be incorporated into the education they receive in schools.

For those that have already taken up the habit, tailored smoking cessation services aimed specifically at young people must be made available.

There is great potential for services to be delivered online and in community settings that are easily accessible and familiar for young people.

Currently smoking cessation services in Wales are targeted primarily at the adult population. A gap exists for support that could prevent the next generation of smokers from taking their place.

It is time to focus on fighting back against the tobacco industry’s tactics and creating a generation that remains smoke-free for life.

Welsh charities welcome menthol cigarette ban aimed at stamping out youth smoking

Campaigners say the ban on menthol cigarettes could help tackle youth smoking rates in Wales, where according to new figures over 6,000 children take up the habit every year.

The new law, which comes into force Wednesday 20th May, will see the sale of menthol flavoured cigarettes and tobacco products banned under the EU Tobacco Products Directive.

It has been welcomed by ASH Wales alongside Asthma UK and the British Lung Foundation Wales, who say menthol acts as a gateway to tobacco addiction, because the flavour appeals to young, inexperienced smokers, and reduces the harshness of cigarette smoke. Research by the UK Government has shown that menthol cigarette use is significantly more common among younger smokers.

According to figures compiled by CRUK and Imperial College, London, an estimated 6,461 children take up smoking every year in Wales, with the highest numbers in Cardiff where 707 children are estimated to start smoking each year.  The second highest numbers are in Swansea where 547 children start smoking every year.

A survey of over 100,000 students, carried out by researchers at Cardiff University, last year found that in Wales 9% of 15-16-year-olds smoke at least once a week, a figure that despite concerted efforts, has remained unchanged since 2013/14.

Suzanne Cass, CEO of ASH Wales, said: “We wholeheartedly support any tobacco control measures that address youth smoking rates and encourage smokers to quit.

“Generations of smokers in Wales, have been drawn into this deadly addiction by menthol flavoured cigarettes which are designed to cunningly disguise the harshness of tobacco smoke, making them more appealing to young smokers.

“The long-term effects of tobacco smoking on people’s health are devastating – and have been highlighted by the increased risks smokers face from the Covid-19 outbreak due to the damage caused to their lungs.

“It is crucially important to prevent young people in Wales from suffering the same fate and we very much hope the ban on menthol cigarettes will stop many more of them from taking up the habit.”

Joseph Carter, Head of Asthma UK & British Lung Foundation Wales, said:

“Smoking remains the single largest cause of preventable ill health and a significant cause of health inequality in Wales, tobacco dependency is directly or indirectly linked to millions of deaths.

“Smoking massively increases your chances of developing health complications later in life. With 1 in 5 people in Wales already living with a lung condition, smoking from a young age increases the chances of developing serious, life altering and threatening conditions.

“Menthol Cigarettes are often seen as the ‘gateway’ to smoking, due to both their flavour and their less harsh smoke. It is so much harder to quit if you start smoking from an early age, banning them is a positive step in our efforts to curb youth smoking and protect young peoples’ lungs.”

Further information

Methodology: Data was calculated by the Cancer Intelligence Team at Cancer Research UK, December 2019, using Smoking, Drinking and Drug Use in Young People in England 2016 and 2018 data. Figures represent the average number of children per year between 2016 and 2018. Percentage of new smokers was calculated for each single-year age band, and ‘smoker’ was defined as ‘regular’, ‘occasional’ or ‘used to smoke’. For example, percentage of new smokers aged 13 in 2018, was calculated by subtracting the percentage of smokers aged 12 in 2017, from the percentage of smokers aged 13 in 2018. This calculation was used for ages 12, 13, 14 and 15; for age 11 all smokers were considered new smokers. 2017 figures were estimated as the average of 2016 and 2018, as no 2017 survey was carried out. Percentage of new smokers in England was applied to UK population estimates to obtain the number of new UK smokers. The 2014-18 trend in estimated number of new child smokers in the UK each year was projected forward to obtain estimates for 2019-21. Yearly figures were divided by 365 to obtain daily figures. The proportion of Welsh smokers was calculated using methodology set out in BMJ Thorax. Break down of the Cancer Research UK national analysis was undertaken by Dr Anthony Laverty, School of Public Health, Imperial College, London in collaboration with Action on Smoking and Health

How to be kind to yourself when quitting smoking

The theme for this year’s Mental Health Awareness Week is kindness. So, we thought we’d take the opportunity to remind you of why it’s so important to be kind to yourself when you quit smoking.

In Wales 36% of adults with a mental health condition smoke, compared to 17% of the whole adult population in Wales.  Across the UK people who are mentally ill smoke more than a third of all the tobacco smoked in Britain, and smoking is the biggest contributor to those with mental ill health dying 10 to 20 years earlier than the general population.

Although, quitting is one of the greatest acts of kindness you can commit for your health and well-being, at the time it can feel more like a punishment.

No matter how determined you are to quit the habit cigarette cravings can result in such strong feelings of stress and irritability that you may be tempted to cave in.

That’s why it’s so important to be kind to yourself when quitting and to ensure you have the emotional and physical tools you’ll need to overcome this challenge.

This is even more important during lockdown when you may be quitting at a time when life is even more stressful than usual.

To help you to get started we’ve come up with some top tips for self-care when you embark on your quit smoking journey.

Don’t go it alone

It’s possible to quit smoking using will power alone. But that is by no means the most effective way of giving up. Research has shown that you’re up to three times more likely to quit for good if you give up using nicotine replacement therapy (NRT) and behavioural support.   There’s absolutely no shame is asking for support. The goal is to stop smoking and it makes no difference whether you do this solo or with support from NRT or a smoking cessation advisor. So be kind to yourself and take advantage of the help that’s available. Call NHS Wales’ Help Me Quit helpline 0808 252 8179 to find out more.

Reach out

quitting smoking during lockdownBefore you quit, let close family and friends know that you’re planning to give up. You may need their moral support and encouragement when the going gets tough. If you’re in lockdown with family or friends, it’s also a good idea to warn them that you will probably be feeling irritable and end up needing some space.  If your mood dips as cravings kick in, don’t suffer in silence. Tell others how you are feeling. Even just talking about it will make you feel better. If you don’t have family or friends you can talk to about quitting, why not reach out to others online.  ASH Wales runs a quit smoking Facebook group for ex-smokers and those quitting. Click here to join.

Distract yourself

One of the best ways to tackle cigarette cravings is to distract yourself with another activity. The average craving last around 10 to 20 minutes. When you feel the craving starting to build up focus your mind on an activity that will not only relax but distract you.  Make sure you prepare a list of activities and any equipment you’ll need to carry them out before you embark on your quit attempt. Activities that encourage mindfulness – focusing on the present and on the details you can see at that moment – are particularly helpful.

Get moving

Be kind to your body and mind by ensuring that you exercise while quitting smoking. Keeping active will boost your endorphin levels and reduce stress levels. It may not be easy to take part in your usual physical activities during lockdown. So adapt. Take part in online keep fit sessions or, if you can leave the house, go for a walk or a jog outside. Fresh air will also work wonders and the sights and sounds of the outside world will provide a welcome distraction.

Eat well

When giving up smoking you’ll be tempted to indulge in comfort eating. And no more so than during lockdown when life’s pleasures are limited and food becomes an even more important source of enjoyment.  There’s nothing wrong with treating yourself particularly while quitting smoking. But resist the urge to binge on fatty, sugary snacks. While this may provide short term satisfaction, once the sugar high wears off you’ll be left feeling low and gaining weight.  Instead nourish yourself with healthy food that will help to improve your sense of well-being.

Lower your expectations

Quitting smoking can be all-consuming and you’ll probably feel like you’re on an emotional roller coaster. So be realistic about what you can achieve during this time. Don’t co-incide quitting with taking on any big project work or DIY projects or making major life decisions. Instead, lower your expectations and focus solely on quitting. You’ll find the process far easier if you don’t try to do too much at this time.

Forgive slip-ups

If you cave in and give in to temptation then go easy on yourself. Quitting smoking is tough and will often take several attempts. Just because you’ve fallen off the wagon does not mean you can’t pick yourself and get back on again when you’re ready.  You won’t lose your motivation to quit and each time you try, you’re a step closer to your goal.