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How to stop drinking and smoking
It is not easy to stop smoking. For some it takes life-threatening disease to make them break the habit; for others it takes the recognition of the risks.
Fortunately it is never too late to call it quits. Quitting smoking, like any new activity, takes practice, planning and help. Here's how to make sure you succeed.
Tips for quitting
- Think about when and why you smoke;
- List all the reasons why you want to quit smoking;
- Set a date – within two to three weeks of deciding to quit;
- Choose a method for quitting that’s best for you;
- Don’t leave ashtrays, lighters or cigarette packets lying around;
- Plan how you will deal with cravings and withdrawal symptoms;
- Get help and support from friends, family and your doctor;
- Reward yourself with the money you have saved;
- Think of yourself as a non-smoker from the moment you quit;
- Find new ways to relax, such as deep breathing or reading;
- Take up some fun physical activity and enjoy healthy eating;
- Cravings only last a few minutes. You can fight them off. Delay, take a deep breath, drink water or do something else;
- If you don’t make it this time, don’t give up. Think about what you have learned from your quit attempt and plan another date to give up as soon as possible. It takes most people a few serious attempts before they quit for good;
- Avoid having "just one" cigarette after you have quit. This is how most people go back to full-scale smoking; and
- Be confident you’ll remain a non-smoker.
- Go to www.quit.org.au.Tel: 137848
Alcohol can be harmful but when you stick to having only one or two drinks a day (and a few alcohol-free days a week) it can be included as part of a healthy lifestyle. Although drinking alcohol can make people feel relaxed and happy, alcohol is actually a depressant.
And if you overdo it regularly you’ll end up damaging your body. Regular daily drinking can increase your risk of diseases such as heart disease, cancer, diabetes and can lead to brain damage. It’s clear that heavy drinking is not good for you. Have a chat to your doctor if you feel that alcohol might be having a not-so-good influence on your behaviour and your health. And whatever else you do with alcohol, never drink and drive.
The National Health and Medical Research Council recommends a maximum of four standard drinks per day for men, and two for women. It also recommends having at least two alcohol-free days in a week. A standard drink contains approximately 10 grams of alcohol e.g. a 100 mL glass of table wine; a 60 mL glass of fortified wine; a middy of regular beer; or 30 mL of spirits.
Tips for drinking less
If you think you are drinking too much, try some of these tips: