The Quit Month in June has started – Congratulations, you have taken the first step towards success! Have you told your friends and family yet?
We will publish one post each day with tips on quitting smoking and reminders for why we need to persist. We can do this together!
Having quit for a day, your blood pressure and carbon monoxide levels have returned to normal. Keep it up!Back Next
Having quit for 2 days, your sense of taste and smell should be heightening! Let’s plan a good meal for Happy Friday~Back Next
Smoking reduces blood and oxygen supply to the brain, leading to brain cell damage and death. According to various systematic reviews, smokers are 30-40% more likely to develop dementia and Alzheimer’s Disease compared to non-smokers, and this risk increases with daily amount of smoking! Quit before it is too late!Back Next
Having quit for a week, you already saved $400. Why not treat yourself to a good meal! Quitting smoking altogether can even save you at least 20% in medical insurance premiums. Keep it up!Back Next
The chemicals in tobacco smoke oxidise skin cells, leading to premature ageing. This cannot be reversed by any supplements or skincare! Quit smoking now to reduce further damage to your skin!Back Next
Withdrawal symptoms are the strongest during the first few days, but they will fade and be gone in 2 weeks. Congratulations, you’re already halfway there!
Hang in there! You can ask your family and friends to support you. Stay away from temptations and use other pastimes to distract yourself, such as swimming, listening to music, being outdoors, or catching up with TV dramas. If not, call 1833 183 and we can help~Back Next
Smoking not only costs money, it also costs your sperm
Studies have shown that smoking damages sperm DNA and makes sperm shape and motility abnormal. Smokers’ risk of having lower sperm count increases by 29% compared to non-smokers. Smoking affects your fertility! Quit now!Back Next
Tobacco smoke destroys respiratory cilia cells, preventing the lungs from effectively clearing mucus secretion and foreign substances such as dust and bacteria. It also weakens your immunity. If infected with COVID-19, smoking even increases your risk of developing severe disease and death! Quit now!Back Next
Heated tobacco products and cigarettes contain similar amounts of nicotine, thus are equally addictive. Current data have shown that aerosol generated by heated tobacco products contain at least 80 chemical substances (including carcinogens) that are unique to heated tobacco products or at higher amounts than in cigarettes. So don’t use heated tobacco products while you are quitting smoking, otherwise your efforts would be wasted!Back Next
Smoking worsens period pain, causes early menopause, and even worsens menopausal symptoms (such as hot flushes). Want to treat yourself better? Quit now!Back Next
Thank you for quitting! Your loved ones at home no longer need to smell second-hand smokeBack Next
A pack a day = working without pay for a month?
The median salary in Hong Kong is $18,400. If you spend $60 on a pack of cigarettes each day, that adds up to $21,900 per year, which means you are only pocketing 11 months’ salary each yearBack Next
Congratulations on being tobacco-free for 14 days! Have you noticed that you are experiencing less shortness of breath during swimming and dragon boat racing?
Studies have shown that smokers’ exercise tolerance was impaired compared to non-smokers. Smokers’ blood pressure during exercise was higher and average exercise duration was shorter.Back Next
Tobacco smoke contains 7,000 chemicals, of which at least 69 are carcinogens. Countless studies have shown that tobacco smoke damages nearly every organ in the body. You must persist in quitting!Back Next
Toxic chemicals in tobacco cause chronic inflammation in oral and bone tissue. They also suppress immune cell function and prevent self-repairing. That’s how smoking increases your risk of periodontitis, causes bad breath, and increases your risk of dental implant failure!
If you want to maintain good oral health and prevent premature tooth loss, stop smoking now!Back Next
Smoking causes at least 12 cancers, including stomach cancer, cervical cancer, colorectal cancer, etc. These cancers caused by smoking can be fatal, or bring about permanent consequences. Basic bodily functions such as eating and excreting may be permanently impaired. If you don’t want this to be a part of your daily life, quit now!Back Next
Interesting bit of trivia: data from a certain dating website has shown that nearly 90% of users prefer to date non-smokers~ Want to meet and match with more people? Quit now!Back Next
Smoking impairs your fertility by damaging ovarian cells, and lowering fertilisation rate and implantation rate of the fertilised ova into the uterus.
Numerous studies have shown that smokers are 3 times more likely than non-smokers to take more than 1 year to successfully conceive. This risk increases with amount of cigarettes smoked. Moreover, they are at 20-30% increased risk for spontaneous abortions. Men and women who are trying to conceive should quit immediately!Back Next
Smoking causes inflammation in pancreatic cells, and nicotine supresses the normal release of insulin, which in turn causes diabetes.
Meta-analyses have shown that smokers are at 30% increased risk than non-smokers to develop diabetes. If you don’t want this to happen, quit now!Back Next
Congratulations on being tobacco-free for 21 days and saving $1200! You can choose to buy various electronic products or home appliances! Treat yourself!Back Next
Smoking impairs the self-repair ability of the retinal cells and causes cumulative structural damages to the eyes with time. Studies have shown that smoking increases the risk of visual impairment and age-related macular degeneration by 2 to 3 times.
Moreover, the heavy metals in tobacco smoke, i.e. lead and cadmium, directly damage the lens, lower the antioxidants level and increase the risk of developing cataract by 2 to 3 times.
Want to protect your eyesight? Quit smoking now!Back Next
Quitting smoking means your family won’t have to worry about your health so much. Living tobacco-free is the best choice!Back Next
Studies have found that expecting fathers or mothers smoke may affect fetal development of the ears and lungs. After birth, the baby’s chance of developing acute otitis media increases by 66%, their risk of developing respiratory infections increases by 68%, and their risk of hospital admission due to respiratory infections increases by 50%.
Quitting is the first act of love to your baby, and is the best life-long commitment.Back Next
Waterpipe tobacco and charcoal emit large doses of toxicants upon combustion, including carbon monoxide, heavy metals, tar, and carcinogens. The waterpipe smoke being inhaled during a one-hour session of waterpipe smoking can be equivalent to 100 to 200 times that of smoking cigarettes! Because of this, waterpipe smokers inhale more toxicants than cigarette smokers.
It is difficult to completely disinfect the waterpipe apparatus after every use. Research has shown that waterpipe smoking increases the risk of contracting infectious diseases such as herpes, tuberculosis, and hepatitis C. Stay away from waterpipe smoking!Back Next
Nicotine and the heavy metal cadmium in tobacco have direct toxic effects on bone cells, lower the absorption of calcium and vitamin D, and increase the risk of osteoporosis. Moreover, smoking leads to early menopause (by 1 – 4 years) and further accelerates the loss of calcium.
Systematic reviews have found that smokers’ risk of hip fractures is 80% higher than non-smokers. Want to have healthy bones and move freely when you become old? Quit as soon as possible!Back Next
If you have remained tobacco-free for 4 weeks, you have already gotten through the withdrawal symptoms of nicotine. If you encounter environmental cues that might tempt you to smoke in the future, you must remember your persistence and effort today, and say no to smoking.
To avoid temptation, you must reject any offers to smoke and avoid places where people might smoke.Back Next
Smoking fewer cigarettes doesn’t translate to decreased risk! Meta-analyses pointed out that a cigarette a day increases the risk of coronary heart disease by 40%, and the risk of stroke by 20%! Moreover, the risk of smoking one cigarette is equivalent to that of half a pack!
Simply reducing smoking amounts do not reduce your risk of illnesses and death caused by smoking. Quitting must be thorough / complete, don’t smoke at all!Back Next
To those who have quit, you can finally break up with dirty back alleys and trash cans!Back Next
Having quit, you will no longer be controlled by cigarettes! You are your own boss!Back
Some people have an easier time quitting than others; some people may try more than a few times in order to quit. While most quitters quit by themselves, there are quit services that can help you along the way and are completely free-of-charge.
When you are planning to quit, you can follow these steps to make a quit plan:
|Mark down your reasons for quitting|
|Knowing your reasons for quitting can help keep you motivated, especially in difficult moments.|
|Choose a quit method|
|Most quitters quit by themselves, but there are free tools and services which can help you quit easier.|
|Set a quit date|
|The next step is to pick a quit date. Choose a day when you won’t be particularly stressful, avoid deadlines and big projects. This makes you easier to cope with withdrawal symptom.|
|Know and list your triggers|
|knowing what causes your cravings can go a long way in helping you reach your goals. This could also help you develop strategies to keep yourself in control, whether that is to avoid a particular situation or to re-condition yourself through positive reinforcement.|
|Plan positive activities to fight cravings|
|there will be times when you will crave a cigarette more than usual. When you get that urge, change what you are doing and try different positive activities, such as singing or meditation, instead.|
Having willpower and sticking to your quit plan are essential to quitting cold turkey. Your willpower will get stronger over time, you get easier to manage cravings and resist the urge to smoke. Maintaining a balanced diet, and having a positive and optimistic attitude can be helpful on your quit journey.
Give us a call (1833 183) when you need more support or information!