Tips For Quitting during Covid-19

Smokers have been warned that they could face a higher risk of developing a lung illness from the Covid-19 virus, as smoking harms their body’s natural defences. However the good news is that if they quit now, the body will begin to heal itself within minutes.

Here’s a reminder of how our brilliant bodies bounce back after quitting smoking ?‍♀️ :

⏲️ Within 20 minutes:

Your pulse rate returns to normal

 Eight hours:

The nicotine and carbon monoxide levels in your body reduce by more than half and your oxygen levels return to normal

48 hours:

Carbon monoxide is eliminated from the body and the lungs start to clear out mucus and smoking debris. By this time there is no more nicotine in the body and your sense of taste and smell will be better.

72 hours:

Your energy levels will improve as breathing becomes easier and your bronchial tubes start to relax

2 to 12 weeks:

The blood circulation improves

3 to 9 months:

Lung function increases by up to 10 per cent and coughs, wheezing and breathing problems improve

 1 year:

Your risk of heart disease is half that of a smoker

10 years:

The risk of you developing lung cancer has fallen to half that of a smoker

15 years:

You now have the same risk of having a heart attack as somebody who has never smoked in their life

Money, money, money

When you quit smoking you’ll also enjoy a far healthier bank balance.

If you smoke 20 cigarettes a day you’ll be saving £72 a week and £312 a month once you quit. Within a year of giving up you’ll have an extra £3796 a month in your pocket. Enough for a fantastic holiday in the sun ☀️.

Meanwhile 10-a-day smokers will find themselves £156 a month and £1898 a year better off once they quit.

Those who prefer to smoke rollies will save £480 a year if they smoke 5 a day, £960 a year, for 10 a day and if they smoke 20 a day, an incredible £1921 a day.

Friends and family

By stopping smoking you’ll improve the health of your family and friends by reducing their exposure to second-hand smoke, which carries significant health risks.

Every cigarette you smoke contains 4,000 chemicals and at least 50 of those cause cancer, even when contained in second hand smoke.

Exposure to other people’s smoke raises the risk of lung cancer in non-smokers by 20 to 30% and coronary heart disease by 25 to 35%.

Children are most at risk from the harms of second-hand smoke.  It increases young infants’ risk of lower respiratory tract infections by around 50%. It also more than doubles a child’s risk of invasive meningococcal disease with the greatest risks for those under 5.

Home sweet home

Your home will be a happier and healthier place once you quit smoking. When you smoke in your home, 80% of cigarette smoke is invisible and it lingers around the house for up to 5 hours. The smoke is made up of particles that are smaller than household dust, so it moves easily from room to room. As well as posing a health risk to your family and friends, third hand smoke, the residue left behind after smoking, builds up and stains surfaces and furnishings.

Health officials report surge in Welsh smokers quitting over Covid-19 fears

Public Health Wales has reported a sharp rise in smokers quitting amidst fears over Covid-19.

Compared to recent weeks last week saw a 51% increase in referrals to NHS Wales’ Help Me Quit service following warnings that smokers face an increased risk of suffering severe complications from Covid-19.

According to health experts, smokers are more at risk from the virus because they have weakened lung defences as a result of smoking which damages the cells protecting their nose, upper and lower airways. If they quit now however, they can improve their ability to fight the infection.

A study carried out in China found that smokers with Covid-19 are 14 times more likely to develop severe disease. The World Health Organisation has also warned that they are more likely to catch the virus because of the hand-to-mouth action of smoking.

Christian Heathcote-Elliott Principal Public Health Practitioner at Public Health Wales, said:

“We are really pleased that more smokers are choosing the best way to quit with free NHS Help Me Quit support. With smokers being more vulnerable to Covid-19 now has never been a better time to stop smoking.

”Help Me Quit support can be accessed quickly and our friendly telephone support service advisors will be with you every step of your smokefree journey. We urge all smokers in Wales who want to quit to contact 0800 085 2219 or search Help Me Quit today.”

Suzanne Cass, CEO of ASH Wales said:

“We already know that 45% of smokers in Wales tried to quit last year and that 68% of them would like to give up. Now, as awareness spreads of the risks from Covid-19, many have realised that quitting is a matter of life or death.

“Help Me Quit are responding to the dramatic rise in demand by ramping up telephone support and ensuring all smokers are given the support they need to quit this deadly habit.”

Currently in Wales 17% of adults smoke with prevalence highest in the most deprived areas of the country at 20% compared to 14% in the least deprived. Among young people 9% of 15 to 16-year-olds smoke. Last year 45% of smokers in Wales tried to quit.

Smokers have been urged to quit to boost their ability to fight the Covid-19 infection, with the health benefits of giving up smoking kicking in within hours of them stubbing out their last cigarette.

The immediate benefits of quitting smoking are:
– After 48 hours carbon monoxide is eliminated from the body and the lungs start to clear out mucus and other smoking debris
– After 72 hours breathing becomes easier as the bronchial tubes begin to relax
– After 2 to 12 weeks blood circulation improves, making physical activity like walking and running easier.

Professor Robert West’s advice to smokers on Covid-19

Professor Robert West, Professor of Psychology at University College London and author of The Stop Smoking Formula, answers smokers’ questions about Covid-19, the risks they face and the benefits of quitting.

Are smokers at greater risk of developing lung illness from  Covid-19 if they catch the virus? If so why?

It is looking increasingly like smokers are at greater risk of severe illness if they smoke. If so, there are many possible reasons including impaired immune response, and pre-existing lung and cardiovascular disease.

Are smokers at great risk of contracting Covid-19 due to the hand to mouth action of smoking?

We do not  yet understand the extent of spread in the population. If they are, then touching the cigarette with a contaminated hand and then putting it in the mouth could be one route.

Can smokers improve their chances of fighting the virus if they quit smoking now?

We do not yet know. But given that the virus could well become endemic, it makes sense to try to become a non-smoker as soon as possible so that the likelihood and severity of pre-existing conditions is minimised for the future.

Does this apply even to long term smokers?

Even more so to long-term smokers because these are people who will be most likely to have or develop pre-existing conditions.

How soon will the health benefits of quitting smoking kick in? 

In relation to the virus, it is impossible to say, but we can expect to see an improvement in immune response within weeks.

What advice would you give to smokers who decide to quit smoking in lockdown?

Take full advantage of behavioural support that is offered on-line or by phone to give yourself the best chance of success.

If you are a smoker who would like to quit call the NHS Wales Help Me Quit helpline on 0800 085 2219. Alternatively visit https://www.helpmequit.wales.

Community pharmacies also provide smoking cessation support, however they are experiencing higher than usual demand at present so it is best to ring before visiting to find out if help is available. To find your local community pharmacy visit www.cpwales.org.uk

Alternatively, you can buy nicotine replacement therapy products from your local supermarket or online.

ASH Wales runs an online support group on Facebook, Quit Smoking (Wales). To join visit https://www.facebook.com/groups/733935793649137

Smokers likely to be at greater risk of catching Covid-19 because they touch their faces while smoking

SMOKERS could catch Covid-19 more easily because smoking means they touch their faces more often.

That’s the warning from the World Health Organisation and leading scientists who are urging smokers to give up the habit.

The WHO has warned on its website that the hand to mouth action of smoking could put smokers more at risk of contracting the virus.

“Smokers are likely to be more vulnerable to COVID-19 as the act of smoking means that fingers (and possibly contaminated cigarettes) are in contact with lips which increases the possibility of transmission of virus from hand to mouth.”

They were joined by Dr Tom Wingfield, Senior Lecturer and Honorary Consultant Physician at the Liverpool School of Tropical Medicine. He said: “Regular touching of the mouth and face during smoking and sharing cigarettes could potentially increase the risk of contracting infections including Covid-19.”

Smokers have already been found to be at increased risk of developing lung illness if they catch Covid-19 as smoking weakens the body’s natural lung defences. A study from China has found that smokers are 14 times more likely to develop severe disease if they catch Covid-19.

They are being urged to quit to improve their chances of fighting the virus, with the health benefits of giving up kicking in within minutes of smoking their last cigarette.

Dr Wingfield said: “There is good evidence that, compared to non-smokers, smokers are at higher risk of severe Covid-19 lung disease and even death than people who do not smoke. The exact reasons behind this are not yet clear but, compared to non-smokers, smokers are more likely to have high blood pressure, chronic lung disease, heart disease, and circulatory problems, all of which are associated with higher chance of severe Covid-19 disease and death.
“In the short-term, it’s possible that quitting smoking could help you avoid Covid-19 and probable that it would improve your immune response against the coronavirus. In the long-term, not only will you save money but you will also gain years of life! Quitting smoking is one of the biggest single things you can do to improve your health.”

Suzanne Cass, CEO of ASH Wales, went on to urge the families and friends of smokers to support their quit attempt:
“Since the outbreak began we have urged smokers to quit as a matter of urgency or face the risk of severe complications from Covid-19.
“The family and friends of smokers have a big part in this, whether that’s by telling them why it’s important to quit, motivating them to stay smoke-free, or including nicotine replacement therapy (NRT) in the weekly shop.
“During lockdown most smokers will not have access to the face to face smoking cessation support they would normally receive from GPs, pharmacies or Help Me Quit staff. That’s why it is more important than ever for loved ones to step in and support the smoker in their life to quit.”

The immediate benefits of quitting smoking are:
– After 48 hours carbon monoxide is eliminated from the body and the lungs start to clear our mucus and other smoking debris
– After 72 hours breathing becomes easier as the bronchial tubes begin to relax
– After 2 to 12 weeks blood circulation improves, making physical activity like walking and running easier.

NHS Wales’ Help Me Quit service has brought in more telephone advisers to provide smoking cessation support via it’s helpline to meet increased demand from smokers during the Covid-19 pandemic. To receive free advice call the helpline on 0800 085 2219 or visit https://www.helpmequit.wales.

Community pharmacies also provide smoking cessation support, however they are experiencing higher than usual demand at present so it is best to ring before visiting to find out if help is available. To find your local community pharmacy visit www.cpwales.org.uk

Alternatively, you can buy nicotine replacement therapy products from your local supermarket or online.

ASH Wales runs an online support group on Facebook, Quit Smoking (Wales). To join visit https://www.facebook.com/groups/733935793649137/

Quit smoking for life in lockdown – an insider’s guide


John Dicey, is CEO of Allen Carr’s Easyway quit smoking programme and has helped thousands of people across the world to give up the habit.  And as a former 80-a day smoker he knows all too well the challenges they face.

In this latest instalment of his exclusive guide to quitting smoking in lockdown, he shares some of the lessons he learnt during his own quit smoking journey and busts some myths in the process.

The key to happiness

When I smoked the concept of happy non-smokers used to make me raise an eyebrow. Having attempted to quit smoking with every other method known to man, and always found it impossible to last more than a few hours, I was not inclined to believe anyone brave enough to suggest to me that, not only could I stop smoking, but that I could be happy to do so. More than that, it used to annoy me a bit.
I smoked every minute, of every day, from the moment I woke up in the morning to the moment I fell asleep. I also had no idea that the reason I was inclined to stay up so late, often into the small hours of the morning regardless of the long hours I worked, was my apparent need and desire to smoke…I really felt the need to maximise my smoking every single day and every single night.

When you attempt to quit smoking using willpower you think of all the horrible disadvantages of smoking. The fear about our health, the financial cost, our family’s concern for us, the slavery, the stigma, and the constant feeling of tiredness and lethargy. But on the other side of the argument we worry about how on earth we can live without our pleasure, our crutch, the thing that we think defines us – there’s a real fear of how we can cope.
On both sides of that argument there is one thing; pure fear. Fear of what’ll happen if we carry on smoking versus fear of what will happen if we stop, how will we cope? Ironically, both sets of fear are caused by one thing; cigarettes.
That argument never ends and even if the poor smoker succeeds in quitting for a while, they remain obsessed with the loss of their perceived pleasure or crutch.
But if you look at the issue differently, and examine the arguments “for” smoking, and if someone is able to explain in simple terms how we’ve been conned into thinking cigarettes do those things for us but in fact, they don’t…it becomes not only easy to stop – but ridiculously enjoyable.
That is the magic that happened to me over 20 years ago and that is the magic that can happen to you. All you need to do is see smoking for what it really is; something that has fooled you into thinking it gives you pleasure and benefit whereas in fact, it gives you nothing. Except pain.

The appetite myth

Smoking certainly seems to suppress your appetite doesn’t it? But that’s the thing with confidence tricks – they seem to do what they seem to do…but they don’t. I used to be so certain that smoking helped control my appetite, even though I was horribly overweight as a smoker. I’d be part of the way through a tough day at work, I’d feel hungry – but didn’t have time to grab lunch – I’d light a cigarette instead. The hunger seemed to disappear. It never occurred to me that a non-smoker in that exact same situation, feeling hungry but not having time to grab lunch, would ignore their hunger and a few minutes later – the feeling of hunger would be gone. A non-smoker doesn’t give credit to cigarettes, or anything else for that matter when that happens. However, a smoker will be convinced that it was the cigarette that got rid of the feeling of hunger. It’s you who has controlled what you’ve eaten – in spite of smoking, not because of it.

The ‘habit’ of smoking

I always thought of smoking as a habit, although deep down in my heart I knew I was addicted. The fact is – we’d much rather view it as a habit that we find hard to break than as an addiction. One is forgivable vice – the other is an acceptance that we have become enslaved. We hide from the truth.
We think we got into the habit of smoking and then got addicted to nicotine – but it works the other way around. First, we got addicted to nicotine and then we got into the habit of smoking. The addiction came first. The importance of that is knowing you need to tackle the addiction. The habit and the addiction are easy to break…as long as you’re happy to be free.
The habit of smoking might give you that “I want a cigarette” thought as you step off a bus. For someone using willpower to quit – that’s a horrible moment – the feelings of loss and sorrow, the feeling that you’re that pleasure or crutch are increased and become more and more intense. But for someone who’s genuinely happy to be free – it’s a moment of pleasure. They brush away the thought happy that they don’t have to smoke any more. It’s like getting rid of a disease.

Cutting down

I tried cutting down a few times, but it just made cigarettes seem more precious and after each attempt to cut down – I’d go back to smoking even more than before. That’s how I ended up as a chain-smoker. Cutting down tends not to work for that reason – it makes cigarettes more precious rather than less. Those that manage it on a long-term basis tend to binge smoke when circumstances allow them to – when they’re under the influence of alcohol for example. They spend every day trying to limit the amount they smoke. It normally turns out to be pretty miserable.
Deciding to stop smoking is the key to your prison cell
It’s the distractions that prevent us from making a positive decision to quit that cause most harm. We kid ourselves that cutting down will work, in our heart of hearts we know it won’t last. We’re beaten before we even try. Ask yourself a question:
DO YOU WANT TO BE A SMOKER FOR THE REST OF YOUR LIFE – SMOKING DAY AFTER DAY, NIGHT AFTER NIGHT, NEVER BEING ALLOWED TO STOP?
Your answer to that question will always be “no”. Nothing will ever change your answer to that question.
Now you can either decide to be free from the whole filthy nightmare and spend the rest of your life celebrating your freedom – or you can try a half-hearted attempt to cut down or resist temptation with a feeling of doom and gloom.

Attitude Is Everything – GO FOR IT!

If you want to quit smoking on your own – it’ll be my pleasure to provide you with some further advice and guidance, or answer your questions, over the coming week or so. If you’d like to use Allen Carr’s Easyway I’m delighted to highlight some options for you below (many of which are FREE).
The great thing about Allen Carr’s method is that you carry on smoking until you’re happy to stub out your final cigarette – so there’s no need to panic or worry – take your time and pick your moment – in the meantime, if you intend to use Allen Carr’s Easyway to quit please do carry on smoking (unless you’ve already quit of course), and if you want to quit on your own – start thinking about when. There is no time like the present.

ONLINE>FREE: Live Online Group Seminar: Our Live Online Group Seminars (normal cost £299) are absolutely free for Vitality Health Insurance policyholders. The seminars are live and interactive and led by a Senior Allen Carr’s Easyway Therapist who will guide you through the process and all you need to “attend” is a laptop or tablet.

ONLINE>25% OFF: Live Online Group Seminar: If you’re not fortunate enough to have Vitality Health Insurance then you can enjoy a 25% discount if you attend one of our Live Online Group Seminars (normal price £299 so now £149.50) in April or May (book quick because places are limited). Use code LOCKDOWN when booking & if you complete the programme and don’t quit smoking your fee is refunded in full.

ONLINE>FREE: Quit smoking audiobook: Audible allow new members a free book when they open an account. You’re under no obligation to make any subsequent purchases and they’ll allow you to have a free copy of ‘Allen Carr’s Quit Smoking Boot Camp’ audiobook. It’s delivered direct to your phone. I’d recommend this particular Allen Carr book as it tackles more contemporary issues than the original, ‘Allen Carr’s Easyway to Stop Smoking’, which is also available for free to new members of Audible.

ONLINE>FULL PRICE: Online Video Programme: Our Online Video Programme is a highly effective 2.5 hour audio-visual programme that costs £149.

ONLINE>FREE via Email: If you just quit smoking, regardless of what method you’re using, and need some support please do get in touch. We’re happy to provide free of charge advice to anyone in need of it regardless of whether they are using Allen Carr’s Easyway method or not. Don’t worry that the link takes you to “Support after using Allen Carr’s Easyway” just make it clear in your correspondence whether you’ve used Allen Carr’s Easyway or not.
You can get more information on all of the above by clicking here

Smoking and Covid-19 – Your Questions Answered

Dr Tom Wingfield, Senior Clinical Lecturer and Honorary Consultant Physician at the Departments of Clinical Sciences and International Public Health, Liverpool School of Tropical Medicine, answered our questions about why smokers face a higher risk from Covid-19 and the benefits of quitting now.

Are smokers at great risk of contracting Covid-19?

Although evidence about the risk to smokers of contracting Covid-19 is limited, it would seem likely that smokers may be at increased risk than non-smokers. Smokers are at higher risk of lung infections and pneumonia, chronic lung diseases such as “COPD”, and smoking can also dampen the immune response. In addition, regular touching of the mouth and face during smoking and sharing cigarettes could potentially increase the risk of contracting infections including Covid-19

Are smokers at greater risk of developing lung illness from  Covid-19 if they catch the virus?

There is good evidence that, compared to non-smokers, smokers are at higher risk of severe Covid-19 lung disease and even death than people who do not smoke. The exact reasons behind this are not yet clear but, compared to non-smokers, smokers are more likely to have high blood pressure, chronic lung disease, heart disease, and circulatory problems, all of which are associated with higher chance of severe Covid-19 disease and death.

Can smokers improve their chances of fighting the virus if they quit smoking now?

The benefits of stopping smoking are massive and not only for your health but also for your pocket – think of all the other fantastic things you could do with the money you spend on tobacco!

In the short-term, it’s possible that quitting smoking could help you avoid Covid-19 and probable that it would improve your immune response against the coronavirus. In the long-term, not only will you save money but you will also gain years of life! Quitting smoking is one of the biggest single things you can do to improve your health.

What advice would you give to smokers now?

Quit now to save money and extend your lifespan for free!

Smokers in Wales who want to give up can access free help and advice from the NHS Wales Help Me Quit smoking cessation service by calling 0800 085 2219 or by visiting helpmequit.wales