I want to reduce my tobacco consumption. This is my Health Priority!
To reduce your tobacco consumption, the Pharmacie Principale suggests the following approach :
1. I want to understand before I act
Tobacco is the leading cause of preventable diseases. (Alcohol is the 2nd and obesity is the 3rd).
How can the sale of a product that kills 50% of its loyal customers be allowed?
How does it work?
It takes less than 10 seconds for the active substances in tobacco to get to the brain and cause a smoker to feel a sense of well-being and pleasure, giving them improved concentration and mood.
It takes 20 years (or longer) to develop tobacco-related complications, the most common of which are lung cancer, COPD (chronic obstructive pulmonary disease), severe respiratory failure and cardiovascular disease.
Most positive sensations are caused by nicotine, which is present in tobacco in varying concentrations. The other ingredients in tobacco (about 5,200 in total) include products to accelerate the absorption of nicotine, toxic additives to increase consumption, flavours and around 60 carcinogens.
The almost instant effect of generating positive emotions and blocking negative emotions explains why nearly 30% of the population aged 15 and over in Switzerland smokes. The fact that smoking often starts in adolescence—a period accompanied by opposition to authority, a sense of invulnerability and short-term vision—promotes the path to addiction.
It is much later that the unpleasant, but not dangerous, symptoms linked to withdrawal appear. The fact that these symptoms fade in less than 10 seconds with one puff explains the difficulty of quitting. As a result, more than 9,500 deaths each year in Switzerland are due to tobacco (SFSO - 2015).
Tobacco and diseases
More than 23 diseases are associated with tobacco, such as cancers, cardiovascular disease, stroke, osteoporosis, COPD, infertility and erectile dysfunction. Tobacco smoke also has effects on one's skin and voice. Smoking alters the elastic fibres in the skin, making it becoming prematurely wrinkled. It makes the voice hoarse, especially in women.
Each puff contains 1015 (one million billion) free radicals. Free radicals are very reactive substances which combine with oxygen to create ‘oxidative stress’. This causes and promotes the development of the above-mentioned diseases and causes premature ageing.
To neutralise these free radicals, our bodies need antioxidants. It takes 25 mg of vitamin C (or the equivalent of an orange) to neutralise free radicals contained in a single cigarette. Smokers must therefore eat more fruit (or take targeted food supplements) to compensate for oxidation due to tobacco consumption.
Tobacco addiction
Nicotine is the substance in tobacco that causes addiction.
This dependence comes in 3 forms:
- Behavioural addiction, which results from the combination of positive psychoactive effects in specific situations (stress, boredom, drinking coffee or alcohol, social activities)
- Psychological dependence, resulting from the search for positive psychoactive effects (pleasure, arousal, mood improvements) and the removal of anxiety
- Physical dependence, especially related to the need to avoid withdrawal symptoms from quitting smoking
Over time, the short-term benefits decrease and withdrawal symptoms appear, prompting the addicted person to smoke, not to experience the positive effects, but to avoid the negative effects of withdrawal.
Withdrawal symptoms
Although unpleasant, withdrawal symptoms are not dangerous and do not necessarily require medical follow-up as they do for alcohol withdrawal.
Studies show that about half of smokers want to quit, but few of them get there. Moreover, as one does not feel the development of the diseases described above, which can take more than 20 years to manifest, there is not much incentive to quit smoking.
According to Dr O'Hare, one can estimate the duration of withdrawal symptoms in days is equivalent to the number of cigarettes smoked per day. During this period, the main symptoms associated with smoking cessation are dizziness, weight gain, increased appetite, constipation, tingling, trouble falling asleep and nasal and bronchial secretions.
The withdrawal aids
The majority of the symptoms mentioned above are due to the withdrawal of nicotine. That is why there are nicotine substitutes such as patches and gums, which significantly decrease the discomfort associated with withdrawal.
Nicotine replacement therapy doubles the chance of success. It reduces and eliminates the cravings and withdrawal symptoms from day one. It is used for 2 to 3 months, in the form of a single or combined substitute. The choice of the substitution method is personal and should consider the preference and experience of the person as well as the level of dependence (high, medium, low), and any counter-indications.
Ideally, it is best to completely stop smoking. However, for people who cannot or do not wish to quit immediately, the e-cigarette has the advantage of not containing the 60 carcinogenic substances in all normal cigarettes. So this could be an intermediate and intelligent step towards quitting. A discussion with your doctor is recommended.
The benefits of quitting smoking
In addition to reducing the risk of serious diseases, quitting smoking allows one to retrieve the lost senses of smell and taste. It can reduce or even eliminate bad breath related to tobacco, yellowed teeth and fingers, grey complexion, wrinkled, dry and dull skin, the smell of tobacco on clothes, and morning cough.
It also frees one from dependency, the anxiety of not having cigarettes and the liability for passive smokers.
And above all, quitting smoking improves one's duration and quality of life.
For more information visit the info-santé section of our website: www.pharmacie-principale.ch
Additional tests to understand and measure one's progress:
- The Fagerström test can detect and quantify the level of dependency. The questions are about smoking habits.
If you are looking for advice, you can go to any of our 8 pharmacies Geneva and Chavannes.
2. I want to know my health status
One can only improve that which can be measured.
What are the steps that will allow me to know my status, and whether or not my lifestyle contributes positively to my heath?
The Pharmacie Principale suggests the PP Health Audit, a simple and effective tool developed with the help of specialists, to establish the state of one's health and track one's progress.
With the PP Health Audit that we make available to our customers, it is now possible for anyone to calculate their PP Health Score online in 10 minutes.
Your PP Health Score (72% in this example) will be your reference point for assessing the impact of your new lifestyle choices.
- If your Health Score improves, it shows that you have made the right choices.
- If your choices are unwise, your Health Score will decrease.
If you already have done a PP Health Audit and you already know your starting point, choose an objective and method below. If not, we recommend you complete a PP Health Audit before proceeding.
3. I want to set a goal
- Decreasing
- Quitting
4. I want to create a personalised approach
To reducre your tobacco consumption, the Pharmacie Principale has 12 suggestions. We recommend that you choose the 3 that you find relevant and easy to implement, and start them today. The following suggestions are for your information. They are not intended to replace a consultation with your doctor.
- I will test my smoking addiction
- I will talk about my tobacco consumption with my doctor and my family
- I will avoid smoking areas, and the things that make me want to smoke
- I will consume less alcohol and coffee
- I will reduce my stress levels
- I will increase my physical activity
- I will decide to quit smoking
- I will throw away my cigarettes and ashtrays
- I will take nicotine substitutes
- I will change my diet to not gain weight and maintain good intestinal health
- I will chose an intermediate solution (e-cigarette)
- I will download the free ‘stop-tabac’ app
5. I want to be walked through every step
How can we help you improve your health?
Based on your Health Audit results, we recommend:
- Express advice offered in one of our 8 pharmacies in Geneva and Chavannes (walk-in service)
- A 30-minute interview (costing CHF 30.-, with the first 10 minutes free) in the dispensary of the Pharmacie Principale at 7, rue de Coutance to analyse your PP Health Audit results and help you develop a real health strategy
So that we can respond to your support request in a personalised manner, please click the following link: I want assistance, and complete our contact form.
6. I just want to buy a product that will be good for me
Changing one's tobacco consumption habits takes time. In the meantime, you can partially offset some losses by consuming targeted, quality food supplements.
Below are some products that are known to reduce the negative effects of smoking:
- Plants and plant extracts, spices
- Vitamins, trace minerals, antioxidants
- Nicotine replacement therapy
The body's perception and reaction to tobacco smoke are different for each individual. Therefore, a ‘tobacco’ programme must be custom-designed with quality products from a known source. To guarantee the outcome, the advice must be customised.
In each of our 8 pharmacies in Geneva and Chavannes, you will find nutrition and micronutrient specialists able to help you to make the right choices.
If you have completed the PP Health Audit, bring your results with you so we can make our advice even more relevant.
7. I want to track and manage my health progress
For several years, Pharmacie Principale has developed an approach to manage and improve health capital called the PP Health Audit. This approach was originally developed primarily for our pharmacists. We have now made it available to our customers who want to optimise the management of their health online.
In 10 minutes, using your answers to the questionnaire, the PP Health Audit gives you a PP Health Score. Your score consists of 10 key health indicators that you can control and improve, either on your own, or with the assistance of a professional.
Among the key indicators, there are 7 test results that you probably have in your medical records. If you do not have them, you can have the tests done for only CHF 30.- at our partner lab, Dianalabs (no appointment is necessary).
The goal is to gradually bring your Health Score up to 100%, because this means that you are doing everything in your power to be and remain healthy.
We recommend performing the PP Health Audit at least once a year.
To take or retake the PP Health Audit click on the following link: http://www.auditsante.ch/
Many professionals focus on disease. Since 1912, the Pharmacie Principale has been focusing on your health.
Thank you for your trust. – JPh Toledo
