It's possible to quit smoking, we explain!

Starting with the desire to stop is the first step! Whatever the situation, even if you have cancer, there's always time to stop.

The French Ministry of Health and its "Programme national de réduction du tabagisme", along with other organizations(Comité National Contre le Tabagisme, Alliance Contre le Tabac) are mobilizing to help smokers give up tobacco consumption for good, the 1st cause of death in France and the 1st cause of cancer. World No-Tobacco Day on May 31 and the prevention campaign Tobacco-Free Month prevention campaign in November, are ideal opportunities to inform everyone about the risks associated with smoking.

Why stop smoking when you have cancer (or any other disease)?
Here's how:

5 good reasons to quit smoking

1- To help treat the disease

• Even after declaring cancer, continuing to smoke exposes you to the risk of a second cancer.
  Cigarette carcinogens can affect other parts of the body. One or two cigarettes a day is enough to constitute a danger to humans, due to the toxicity of the substances contained in the smoke produced by tobacco combustion.
• Quitting smoking improves survival.
• Cancer treatments (and drugs in general) are more effective when you don't smoke, and therefore have fewer side effects.
• The difference is just as obvious during surgery: smoking can lead to post-operative infections and respiratory complications, while the healing process is also impaired.

Quitting smoking is one of the most important treatments for overcoming cancer.

2- For your health, in general

• You breathe easier, as your body evacuates the harmful substances in cigarettes.
• You can once again make physical efforts without feeling out of breath.
• You feel less anxious and it's easier to be calm and concentrated.
  Smoking doesn't make you de-stress, quite the opposite. Because of craving, you're always waiting for your nicotine fix and can't relax.
• Digestion also improves.
  As smoking disrupts your intestinal transit, your digestive system needs to return to a normal rhythm, and this involves symptoms such as constipation. But after a few weeks, when the balance is restored, the effects gradually diminish.
• Taste and smell return, as do breath and a fresher complexion.

3- For those around you

• You'll also prevent your loved ones from developing health problems as a result of passive smoking.
• This can have a positive influence on other people, making them want to stop smoking too.
• Children are more vulnerable than adults. Exposing them to smoke increases the risk of illness, particularly cancer, and behavioral problems. It's also important to bear in mind that, as they grow up, children model themselves on their parents, and may end up smoking as well.

4- Because it's never too late!

• You need to try the weaning process to give yourself the best possible chance. Whatever your situation, age or state of health, there's always a benefit to quitting smoking, because the duration of consumption is the key factor, more than the number of cigarettes smoked. If you've been smoking a few cigarettes a day for 10 years, your body won't have time to recover. The best thing is to quit as soon as possible. And even if that's after 40 years of smoking, whether you're elderly or ill, it's not too late to make that decision!

5- To free yourself from dependence

• Nicotine is not carcinogenic, but it is the cause of addiction, making you feel cravings and stress. By stopping smoking cigarettes, whether roll-your-own or manufactured, you free yourself from addiction.

A little info: Dangerous substances are found in tobacco smoke.
It contains 7,000 of them, 70 of which are carcinogenic.

5 tips for staying motivated

1- Keep your goals in sight

• If you want to quit on your own, motivate yourself by writing down your goals. This will help you remember why you need to persevere when you're feeling blue.
  Here are a few short-term benefits to motivate you:
  • After half an hour: blood pressure and heart rate improve;
  • After 8 hours, the carbon monoxide that was taking up space in your cells is reduced by half, so you regain better oxygenation;
  • In 2 days: you breathe much better;
  • Finally, stop for 3 months : this will reduce your coughing fits and fatigue.

2- Get help

• Don't hesitate to call on a healthcare professional, who will guide and support you during the quitting process. Professional support increases your success rate in quitting smoking. You can contact your GP or a tobaccologist. You can also make an appointment here at the Centre François Baclesse, with Dr Dubos-Arvis (tobaccologist and pneumologist) or nurse tobaccologist Sandrine Rousseaux, who will guide you in your strategy. You can also visit www.tabac-info-service.fr and its application, which enables you to monitor your progress on your own or with the help of a specialist.

• If you're on the fence about quitting, it's still worth making an appointment, because the professionals are there to support and advise you in your decision.

3- Coping with withdrawal symptoms

• Craving is the enemy of weaning, and there are many situations that tempt you to light up a cigarette. So the first thing to do is change your habits. What time of day do you usually smoke? In what environment? In what situation? To avoid the moments when you naturally feel like smoking, do something else. Bypass coffee-break situations by drinking tea or taking a 5-minute walk. Use nicotine substitutes to reduce cravings during an evening out. And, little by little, this need will become less important.

Warning: If you're tempted to think that smoking is harmless, you're wrong. The carcinogens in smoke remain suspended in the environment for a long time.

• Weight gain (2-3 kg) may be one of the symptoms of withdrawal, but this is not necessarily the case. Since cigarettes reduce the sensation of hunger, quitting smoking can provoke cravings. It's only in certain cases, often if you're unaccompanied, that you can put on weight. Nicotine replacement therapy limits this weight gain. You should also drink regularly, walk and exercise whenever you can. 30% of smokers do not gain weight during withdrawal.

4- Use withdrawal aids

• Nicotine replacement products help combat withdrawal symptoms such as fatigue, irritability, depressive episodes and cravings. There are several types, including patches, gums, lozenges, inhalers and sprays, which can be combined. Dosages vary according to the level of dependence. The nicotine percentage needs to be gradually reduced, so that the body can get used to it again. It's important to remember that the way nicotine is administered is different from that of cigarettes, which, unlike substitutes, deliver nicotine to the brain in a matter of seconds. This is what regulates dependence. We strongly advise you to consult a health professional, who will be able to guide you and prescribe substitutes that are partially reimbursed by the French health insurance system.

• E-cigarettes can be a useful aid to smoking cessation, as they have been shown to be 95% less toxic than smoked cigarettes. In fact, in the case of electronic cigarettes, it's the vapor that's inhaled.

• Medications such as bupropion, known as Zyban, can also help you give up cigarettes, but it's advisable to try nicotine substitutes first. What's more, Zyban is not reimbursed. Drug treatments can have undesirable effects, such as insomnia. They can only be used with a prescription.

5- To avoid relapse

• Smoking again after a while doesn't mean you've failed. Each time you stop, you gain new victories. If you've lasted 5 days, start again, but aim for 6. This will give you a clear goal until you feel ready to stop for good. By taking it one step at a time, you'll reach your goal.
• Quitting smoking isn't just a question of willpower. Don't listen to those who tell you " If you can't do it, it's because you're not motivated ". Nicotine is highly addictive, and is unconsciously imprinted on the brain as something pleasurable. That's why it's so hard to fight relapse, and why nicotine substitutes are recommended. It happens all the time, but it's like learning to ride a bike: you get up and try again until you succeed. You can do it alone, but it's more effective when you're accompanied.
• Relapse is part of the weaning process because you have the opportunity to learn what drove you to it and how to avoid it in the future. Remember all the unpleasant things smoking has done to you, and visualize your goal. There's no need to put pressure on yourself to change your smoking habit overnight. And there's no reason to feel guilty if you relapse. Instead, feel proud of yourself for embarking on this path. It's worth the effort.

In conclusion: "Don't stop stopping!"