100,000 – that’s the estimated number of people who die every year in the UK due to the effects of smoking.

It’s a shocking statistic but for many people, stopping smoking can be extremely difficult because of the addictiveness of nicotine.

When cigarette smoke is inhaled, the nicotine alters chemicals in the brain which causes mood and concentration levels to change. Many smokers find this enjoyable and the more you smoke, the more your brain becomes used to the nicotine which makes stopping difficult. Although it may seem impossible, there is help at hand. People have a great opportunity to find out about the services available to them on their doorstep to help them stop smoking. 

The National Pharmacy Association says that every month in the UK, 4,000 people quit smoking with the help of NHS counselling in community pharmacies.  This involves a consultation with a pharmacist who can help create a programme to improve your chances of stopping smoking.

During this consultation, you’ll be asked to set a quit date. It’s important to be as realistic as possible. For example, if you have an important exam coming up, it’s better to set the quit date for after this. Once the quit date is set, let your friends and family know, as their support and encouragement can be invaluable. It’s also important to stay positive and this can be helped by saving the money you would have spent on cigarettes and treating yourself to something you enjoy.

If you’re struggling with nicotine withdrawal cravings, all pharmacies provide Nicotine Replacement Therapy (NRT) which helps to reduce cravings by replacing the nicotine from cigarettes but without the toxic chemicals such as tar and carbon monoxide. NRT is available in patches, chewing gum, lozenges, tablets, sprays and inhalators. Your pharmacist can help you to choose the most suitable one for you.

You can also pick up a free Quit Kit from many pharmacies. This kit is packed with practical tools and advice to help you stop smoking, including a ‘tangle’ to keep hands busy, a wall chart to keep track of your progress, stress-busting MP3 downloads, information on medicines that can help you stop smoking and exercises to improve your willpower.

Stopping smoking can bring with it some short-term side effects such as a cough, a slight headache, anxiety and irritability but on the plus side, stopping smoking can bring many benefits; younger looking skin, whiter teeth, improved smell and taste, and better breathing.

And it’s never too late to stop smoking. If you’ve been smoking 20 a day for the last 10 years, you may think that there’s no point in giving up, but you can reduce your risk of getting serious disease no matter what age you are.

While you’re asking your pharmacist about stop smoking services, you might be surprised at what else is on offer. All pharmacies can give advice on many common health problems, minor ailments and medicines. Some may also offer flu vaccinations, allergy screening and testing, and treatment for sexually transmitted infections as well as other services. To find out more, simply ask your pharmacist or visit www.askyourpharmacist.co.uk.

Pharmacies are there to help you stay well, not just to treat you when you are sick.

10 tips for giving up smoking

1. Think positive
You might have given up before, but tell yourself that you’re really going to do it this time.

2. Make a plan to quit smoking
Make a promise, set a date and stick to it. Don’t be put off by a wedding, party or other time when you’d normally smoke.

3. Change your diet
Is your after-dinner cigarette your favourite? A new American study has revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead. 

4. Change your drink
The same study looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some people find that simply changing their drink (for example, switching from wine to a vodka and tomato juice), affects their need to reach for a cigarette. 

5. Identify when you crave cigarettes
A craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance or go to the bar. And think about this: the combination of smoking and drinking heavily raises your risk ofmouth cancer by 38 times.

6. Get some quitting support
If friends or family members want to give up too, suggest to them that you give up together. Also, there is your local NHS stop-smoking services and the NHS Smoking Helpline, available on 0800 022 4332 (7am to 11pm daily). Support is also available at many local pharmacies.

7. Get moving
A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.

8. Make non-smoking friends
When you’re at a party, stick with the non-smokers.

9. Keep your hands and mouth busy
Nicotine replacement therapy (NRT) can make you twice as likely to succeed. As well as patches, there are tiny tablets, lozenges, gum and a nasal spray. If you like holding a cigarette, use an inhalator. Try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.

10. Make a list of reasons to quit
Keep reminding yourself why you gave up. Make a list of the reasons and read it when you need support.