Breaking the habit

If you need a cigarette when you wake up then it's more than likely that you're addicted and should make a serious effort to give up. If you're a social smoker - say one or two at weekends or at parties - you should still try and give up completely. The good news is that the benefits of giving up smoking start immediately.

After 30 minutes circulation improves, blood pressure and pulse rate return to normal.

Eight hours later, oxygen levels in the blood return to normal, chances of heart attack start to fall.

24 hours later, carbon monoxide is eliminated from the body, lungs start to clear out mucus and other crap.

48 hours later, nicotine is no longer detectable in the body and the ability to taste and smell improves.

72 hours later, bronchial tubes relax and breathing becomes easier, energy levels increase.

Two to 12 weeks later, circulation improves throughout the body, making physical activity easier.

Three to nine months later, breathing problems such as coughing, shortness of breath and wheezing decrease, overall lung function increases by 10 to 15%.

After five years, the risk of heart attack falls to half that of a smoker. After ten years, the risk of lung cancer falls to half that of a smoker, and the risk of heart attack falls to the same as a non-smoker. Quitting Breaking any habit is difficult, and success depends on determination, planning, and will power. The benefits to health far outweigh the possible discomfort of a week or two, and the additional rewards of considerable financial savings should also keep you going when things get tough. Many smokers are physically dependent on nicotine and so when they stop smoking the craving to have a cigarette continues and will take time to die down. Withdrawal symptoms are varied and can include mood swings, depression, restlessness, anxiety, difficulty in concentrating, and sweating. Some people find that they put on a few pounds after they give up smoking. This is partly because they are no longer taking in nicotine (which stimulates the body's metabolism) and because their appetite has increased. However, if you only nibble on healthy snacks, you're unlikely to put on more than a few pounds which is not as bad for your health as continuing to smoke. There are many different ways you can give up smoking: group sessions, individual medical care (through your GP), therapy, acupuncture and hypnotism, although the act of self will is probably the most popular method used. Nicotine replacement therapies (NRT) such as Nicotinell and Nicorette don't stop you from smoking but provide a much-reduced level of nicotine to help control the physical withdrawal symptoms. NRT supplies controlled levels of nicotine that allow you to gradually reduce your intake. NRTs are usually supplied as chewing gum, patches, or as a nasal spray available through your chemist. The new kid on the block is Zyban - a nicotine-free pill to help smokers to quit. A prescription medicine available only from your GP, it helps reduce the urge to smoke, lessens symptoms of withdrawal and makes quitting more bearable. Zyban is thought to affect chemicals in the brain, although exactly how and why this works we're not actually certain. Ten-point plan

Make a date to stop smoking and stick to it. Let others know and get as much support as you can.Maybe a friend might like to give up with you.

Bin your ashtrays, lighters and fags.

Drink plenty of fluids (not vodka) and keep a glass of water or juice close by.

Get more active. Increased exercise helps clear the shit from your system.

Expect withdrawal to be irritating. It's a sign your body is recovering from the effects of tobacco. Irritability, urges to smoke, and poor concentration are common - don't worry, they usually disappear after a couple of weeks.

Change your routine, eg try to avoid the shop where you usually buy cigarettes.

Bear in mind any drama in your life might get you reaching for just one fag to get you over it. How are you going to cope with that?

Reward yourself. Use the money you are saving to buy something special.

Be careful what you eat: snack on fruit, raw vegetables, sugar-free gum or sugar-free sweets, not fatty foods.

Take one day at a time. Each day without a fag is good news for your health and your pocket, remember to celebrate your success. If this doesn't work, don't beat yourself up, you can always try again later. This online advice guide is an extract from the book TOGETHER, by kind permission of Patriic Gayle and Gay Times Books. The book itself is over 300 pages long and contains:

several chapters more useful advice and information

more in-depth information in some chapters

more pictures and tables

further contacts at the end of each chapter

a comprehensive listing of gay and health organisations Described by Qx magazine as a 'Gay Bible', Together Book is a practical reference work no bookshelf should be without.

Available from Prowler Stores and all good bookshops, or click the link below for price and ordering details.

1175