WHAT IS SECOND-HAND SMOKE? Second-hand smoke is... Filled with poisons that spread through the air and hurt everyone smokers and nonsmokers. WARNING EVERYONE SHOULD AVOID SECOND-HAND SMOKE. Added when a person breathes secondhand smoke when they are around anyone who smokes. Health effects Second-hand smoke causes health problems. Children Pregnant women Elders Effects on children Those with heart and lung problems LUNG CANCER AND OTHER CANCERS HEART DISEASE AND STROKE Second-hand smoke hurts children more than adults. Children have smaller lungs and breathe faster. Children who breathe second-hand smoke are more likely to suffer from: coughing and wheezing lung infections pneumonia, bronchitis bad asthma attacks painful ear infections sudden infant death syndrome (SIDS) RESPIRATORY DISEASE If a pregnant woman breathes second-hand smoke, her baby may be born with low birth weight, weaker lungs, or too early.
AVOID SECOND-HAND SMOKE Live smoke-free If you smoke, quit. Get help. Talk with a nurse at the health centre. Make your home smoke-free Make amautiit smoke-free Ask friends and family to smoke outside. Second-hand smoke cannot be removed with open windows, fans, air cleaners, or if you separate smokers and non-smokers. Smoke from one cigarette stays in a room for hours. Poisons stay in the air, carpets, curtains, furniture and clothes. Poisons from smoking stick to amautiit. People use amautiit to protect children. Clean your amauti to protect your children. If you MUST smoke Make your vehicle smoke-free Take three big steps away from any entrance. Take 15 big steps away from a school. It s the law. AND, it s the right thing to do to protect people from second-hand smoke. Poisons from smoking stick to everything in the vehicle, even long after smoking has stopped. Clean your vehicle do not smoke in it again.
WEIGHT GAIN AND QUITTING Weight gain is normal It is normal to gain five to 10 pounds in the first few months. The average person gains less than 10 pounds. Not everyone who quits smoking gains weight. Smoking versus weight gain Smoking is much worse for your health than weight gain. Smoking has the same effect on your health as gaining 100 pounds. = +100 POUNDS Why weight gain/ want to eat Food is comforting; non-smokers often eat to fulfill cravings for smoking. Food tastes and smells better; non-smokers have a better sense of smell and taste than smokers have. Non-smokers have no nicotine; nicotine dulls hunger feelings in smokers. Eating replaces the hand to mouth habits and action of smoking. A non-smoker s body needs fewer calories a smoker s body uses more energy because of the nicotine.
WEIGHT GAIN AND QUITTING Foods to eat reduce weight gain fruit and veggies iron-rich foods: red meat, whole-grain cereal, clams, mussels, beans poultry and fish whole grain foods: cereal, bread, pasta, rice dairy: milk, cheese, yogurt fat reduced Other tips Eat slowly, eat well, pause after you eat. Eat every mea; do not skip meals. Eat normally; do not diet. Drink lots of water; limit alcohol. Exercise at least 30 minutes each day. Avoid foods/snacks high in fat, sugar and salt. Healthy snacks Find stress relief. Find good substitutes for smoking. Prepare healthy snacks ahead of time: apples, grapes, berries and carrots hard-boiled eggs dry, no-sugar cereal rice crackers and rice cakes pretzels unsalted nuts dry meat or fish
RUMOUR BUSTING If I stop smoking, will I gain weight? Not everyone gains weight. If you eat healthy and exercise, you won t gain weight. The health effects of smoking are much worse than any health effects of any weight gain. If I switch to light cigarettes or use chew, will it be safer or easier for me to quit? No type of tobacco is safe. Every type of tobacco has the same poisons. Is quitting cold turkey a good way to be successful? Each person has their own best way to quit. But, people who use nicotine gum, patches and prescription drugs, plus seek support, often have more long-term success at quitting. QuitLine 1-866-368-7848 quithelp@gov.nu.ca Is using nicotine replacement therapy (NRT) harmful for me or my unborn baby? NRT is safer for you and your baby than tobacco. Tobacco has 4,000 to 7,000 chemicals and poisons, including nicotine. NRT has only nicotine.
RUMOUR BUSTING Can healthy habits make up for smoking? No matter what food you eat and what exercise you do, smoking has the same health effects. Smoking can kill you, no matter what you eat or how you exercise. Is there any point in trying to quit again when I ve tried quitting so many times before? It takes an average of 30 tries before a person quits for good. Each time, you learn something new to help the next time. If I ve smoked my whole life, will it do me any good to quit smoking now? It s never too late to quit. You and the people around you benefit right away. After one year, your chance of a heart attack or stroke is half. After two to five years, your chance of a stroke is the same as a nonsmoker. Isn t it only old people who get sick from tobacco? Even 20 and 30 year olds can die from stroke caused by smoking. The longer you smoke, the more likely you will get cancer, heart problems and other diseases. 50%
HEALTH EFFECTS OF SMOKING Cancer Lung disease Smoking increases the risk of cancer in many body parts: + + throat + + mouth + + kidney + + bladder + + liver + + pancreas + + stomach + + cervix + + colon + + rectum + + bones Smoking causes lung diseases like COPD (chronic obstructive pulmonary disease). Smoking makes asthma worse. Smoking increases the risk of pneumonia and other lung infections. Smokers are 25 times more likely to get lung cancer than people who never smoked. Heart and stroke disease Pregnancy and early childhood Other health risks Smoking causes blood vessels to get narrow and clogged. This blocks blood flow and can lead to a heart attack or stroke. Smokers are two to four times more likely to have a heart attack or stroke than non-smokers. Smoking harms the immune system. The body can t fight disease so well. Smoking can reduce fertility in men and women. Pregnant women who smoke are more likely to have a miscarriage or stillbirth, a baby born with low birth weight, or other problems. Smoking has worse effects on children because they are still growing. Smoking causes type 2 diabetes and makes it harder to control. Smokers are 30 to 40 per cent more likely to get diabetes than non-smokers.
SOME FACTS ABOUT QUITTING Best way to quit Using snuff to help quit Counselling and medications can double your chances of quitting. Use them together. Medications include nicotine replacement therapy (NRT) and prescription drugs. No! No tobacco product is safe. Smokeless tobacco is addictive and increases the risk of many preventable diseases. Using e-cigarettes to help quit Counselling Nicotine Aids Quit Success! Using NRT and smoking With Champix and Zyban, you smoke for the first two weeks until the drugs get to the right level then you stop smoking. With the patch, lozenge, gum and inhaler, you are more likely to quit if you don t smoke from the start. But you can use NRT while smoking as a way to reduce the amount you smoke until you quit. + = There is no information that shows vaping can help you quit. The long-term health effects of using e-cigarettes are unknown. Try counselling and medications first. Common withdrawal symptoms Symptoms vary from person-to-person, and usually happen within the first 10 days of quitting. irritability and mood swings intense cravings to smoke feeling anxious or depressed trouble concentrating, trouble falling asleep being hungry Use prescriptions, NRT and counselling to manage symptoms.
NUNAVUT SMOKELESS (SPIT/SNUFF/DIP/CHEW) Smokeless tobacco is... Nicotine and snuff Tobacco leaves that people chew or suck. With smokeless tobacco, nicotine gets in your blood quickly through the lining of the mouth. Snuff: finely ground tobacco people place a pinch between their gum and bottom lip. Chew: shredded tobacco people place a wad between the cheek and gum. People get addicted to nicotine in all tobacco products, quickly and easily. A piece of snuff in your mouth for 30 minutes has the same nicotine as four cigarettes. Most people place the tobacco in their mouth and spit out the juices that build up. When you chew, you get... Nicotine very addictive drug, found in all tobacco products. One tin of chew has the same nicotine as 60 cigarettes. Carcinogens at least 28 chemicals that cause cancer, found in all tobacco products. Sweeteners sugars and flavouring to mask the bad taste of tobacco. Abrasives grit in tobacco leaves that can wear down your teeth. Salt added to mask the bad taste; can also cause high blood pressure.
SMOKELESS (SPIT/SNUFF/DIP/CHEW) Health effects Quitting Stomach Cancer Esophageal Cancer Oral Cancers: Mouth, Throat, Cheek, Gums, Lips, Tongue Heart Disease Quitting snuff has the same benefits and challenges as quitting smoking. Talk to a health care provider about nicotine patches or gum, and medications. Pancreatic Cancer Fertility and Birth Problems Oral health Smokeless tobacco increases your chances of developing cavities and gum disease (gingivitis). Get support from family and friends. Contact the QuitLine Toll free: 1-866-368-7848 Email: quithelp@gov.nu.ca Stomach problems Swallowing tobacco juice from chew or snuff can irritate your stomach and cause ulcers. See Tobacco Has No Place Here on Facebook. Go to: www.nuquits.ca