SMOKING

Why does smoking affect the heart?

Tobacco smoke is packed with poisons that can damage the heart and blood vessels:

• Nicotine - an addictive poison, makes the heart beat faster, and makes blood pressure soar temporarily. It also increases the risk of blood clots.
• Carbon monoxide - a poisonous gas released when tobacco burns. Inhaled by the smoker, it dramatically cuts the amount of oxygen the blood can carry around the body and to the heart.
• So when you smoke, your heart is having to work harder and is getting less oxygen.

How much at risk is the smoker?

Smoking dramatically increases the risk of developing heart disease, lung cancer and many other diseases. These diseases are not always fatal but can seriously affect your quality of life. Smoke and you're more likely to die before you retire. 40% of heavy smokers (those smoking over 20 cigarettes a day) die before retirement age, compared to only 15% of non-smokers.

Women are as much at risk as men of developing diseases from smoking - smoking-related diseases in women are still on the increase.

The risk of heart disease is dramatically increased for women who are over 35, smoke and who take the contraceptive pill. But now, thankfully, people are more aware of the health hazards and women, like men, are choosing to quit smoking. Why not join them?

What are the risks for the passive smoker?

Cigarettes give off two types of smoke - "mainstream smoke" is filtered by the cigarette and inhaled by the smoker. The other type is sidestream smoke which goes directly from the end of the cigarette into the air. As it is not filtered it contains higher concentrations of harmful substances than the mainstream smoke. It is therefore potentially dangerous to non-smokers, especially when they are exposed to it for long periods of time.

Children who are exposed to their parents' sidestream smoke are more prone than other children to serious chest illnesses such as pneumonia, lung cancer and bronchitis. They are also more likely to smoke if their parents do.

Give up and the risks decrease dramatically. Because nicotine is addictive this will be difficult and withdrawal symptoms such as irritability and restlessness can be experienced. These should only last a few weeks, however, and will be well worth the discomfort - 11 million people in Britain have given up, in most cases by will-power alone. If you do give up you should not only feel much fitter but your risk of developing heart disease will rapidly decrease during the first year. If you continue to be a non-smoker the risks will decrease so that, in time, the risks will be almost the same as they are for someone who has never smoked.

But there's more to quitting smoking than a healthy heart and healthy lungs. We can all spot smokers who quit - they're just so full of themselves! But with good reason. Until you kick the weed it's hard to appreciate, but it's a fantastic feeling. With food it's like having a veil lifted - you can really taste again, really enjoy it. As general fitness returns your body feels renewed, re-charged, and as you continue to say NO to tobacco, it's a fantastic boost to your self esteem.

Help yourself to quit

1. Stop day - choose a day to stop and stop completely on that day.
2. Tell everyone you're stopping - this will give you support and encouragement to stick with it when you feel tempted to light up.
3. Take it a day at a time and each day try for just one more day.
4. Identify times when you particularly crave a cigarette and make sure you have something to occupy your hands (worry beads, a pencil to doodle with, sewing).
5. Ash cash - work out how much you're saving and plan how to spend it.
6. Think positively - you're a non-smoker, not a smoker who's given up. When you're offered a cigarette say 'No thanks, I don't smoke.' - every time!
7. When you feel the urge to smoke, remember how well you've done so far and how hard it was to give up in the first place.
8. Not everyone succeeds the first time. It's a strong addiction, but don't give up trying.
9. Find out what's available locally. Ask your family doctor about the availability of techniques like nicotine chewing gum, stop-smoking groups, hypnosis, acupuncture, aversion therapy and relaxation classes or contact QUIT or ASH for a 'give-up' pack.

Smoking or non-smoking

People are quitting smoking for many reasons - the terrible smell, the high cost, increasing pressure from non-smokers, lack of fitness, but perhaps most of all, the growing realisation that smoking is one of the greatest health hazards mankind has ever faced.

Ask most people about the health risks of smoking and lung cancer will be the swift reply. It often comes as a surprise that heart disease caused by smoking kills as many people as lung cancer.

• Middle aged male smokers are twice as likely to suffer the crippling chest pains of angina;
• One in three 40 year old men who smoke 20 or more cigarettes a day will die of a heart attack before reaching retirement;
• In fact, smoking doubles your risk of dying from heart disease. Each year 35,000 British smokers die from heart disease.

Add to that the risk of cancer, the hacking cough, bronchitis, diseases linked to the circulatory system, sore throats, ulcers, and it's little wonder that people choosing the healthy heart option say NO to tobacco.