Stopping smoking offers a number of physical, psychological and socioeconomic benefits . The advantages to your health of giving up smoking begin almost immediately after you smoke your last cigarette and continue for years. The effects of smoking are the main avoidable cause of death, not only for smokers but also second-hand smokers. According to World Health Organisation estimates, around five million people die around the world every year as a result of smoking. Every cigarette takes an average of eight minutes off your life. A man who smokes risks losing around 13 years of his life, while a woman can lose around 15. What are the benefits of giving up smoking? Stopping smoking offers a number of benefits at different levels: Physical: better sense of taste and smell, lower risk of disease; Psychological: higher self-esteem, better personal skills; Socioeconomic: better family budget and social acceptance. The health benefits of giving up smoking begin almost immediately. For example: After 20 minutes your heart rate reduces; After two weeks to three months, coughing, tiredness and the risk of a heart attack reduce; After one year, the risk of coronary disease declines by half; After five years, your risk of a stroke is the same as that of a non-smoker; After 10 years, your risk of lung cancer is about half that of a non-smoker; The risk of cancer of the mouth, pharynx, oesophagus, bladder, kidney and pancreas falls considerably; Mortality from peripheral artery disease, cervical cancer and chronic obstructive pulmonary disease (COPD) declines. Find out how to stop smoking It is thought that around 70% of smokers would like to give up if they could do it easily. However, as it is a habit involving physical and psychological dependence, it’s not always easy to overcome nicotine withdrawal symptoms without help. It has been proven that only one in five smokers can give up without medical and pharmaceutical help. Increases in cigarette prices, bans on smoking in enclosed spaces, awareness campaigns and health education strategies are increasingly being used. They mainly encourage many smokers to look for a health professional to help them stop. Smokers who are motivated to give up should be referred to a smoking cessation clinic for repeated, personalised intervention until they stop for good. The clinic will assess the factors that led smokers to start and continue smoking and who want to stop. It will also give advice in the decision process, motivation to persevere, congratulations on success and help in preventing relapses. It must also assess the degree of dependence. The Fagerström Test is usually used to do this. Smokers wishing to give up may be advised to take appropriate medication, as success increases significantly compared to smokers trying to stop without help. There are currently a number of recommended smoking cessation medications in Portugal. They should be prescribed and monitored by physicians with experience in the area. You can find pulmonologists specialising in smoking cessation and undergo the tests you need at hospitals and clinics in the Hospital da Luz network. How addicted to smoking are you? Take the Fageström Test to find out how dependent you are. Answer the questions and add up your points. How soon after waking do you smoke your first cigarette? Within 5 minutes – 3 points; 6 to 30 minutes – 2 points; 31 to 60 minutes – 1 point; More than an hour – 0 points. Do you find it difficult to refrain from smoking in places where it is forbidden? Yes – 1 point; No – 0 points. Which cigarette gives you most satisfaction? The first in the morning – 1 point; Any other – 0 points. How many cigarettes do you smoke each day? 10 or fewer – 0 points; 11 to 20 – 1 point; 21 to 30 – 2 points; 31 or more – 3 points. Do you smoke more frequently in the morning? Yes – 1 point; No – 0 points. Do you smoke even if you are sick in bed most of the day? Yes – 1 point; No – 0 points. Add up your scores and discover your degree of dependence: 2 points: Very low; 3 to 4 points: Low; 5 points: Medium; 6 to 7 points: High; 8 to 10 points: Very high. Author : Sofia Tello Furtado Meet the Pulmonology team of Hospital da Luz network . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
