Reducing your Smoking, Vaping
& Alcoholic drinks
Welcome to the
Women’s Wellness Hub
Smoking and Vaping and gaining the strength to stop!
There are lots of types of cigarette products on the market and all have tobacco in them. There is no safe form of tobacco.
Staying tobacco free is the best way obviously to protect your health. You know it is more than likely going to end badly - by hurting and/or killing the smoker as well as potentially the people around that you love and care for, who are not consenting to being harmed or killed from secondary smoke.
We are not judging however. It is a bloody easy thing to start, but also a bloody hard thing to stop. Addictions.........
Nicotine based smoking includes:
Cigarettes - can come in a number of forms including:
Regular (combustible) cigaretts, which contain tobacco and over 7000 chemicals which the smoker and others around them are then exposed to.
Light, hand-rolled natural or herbal cigarettes - the risk is NOT lower in light or low-tar cigarettes. In fact, people who have always smoked hand-rolled cigarettes have a high risk of cancers of the larynx (voice box)f, oesophagus (swallowing tube) mouth and pharynx (throat) when compared with other nicotine products.
All natural? Some cigarettes are now being sold as "all natural" but there is no proof there are healthier or safer than other cigarettes even if they say no chemicals or additives.
Menthol cigarettes
Cigars and little cigars
Electronic or e-cigarettes (vaping devices)
Clove cigarettes, (kreteks), Bidis (flavored cigarettes) and Hookahs (water pipes)......
(reference: amp.cancer.org)
VAPING THE NEW HEALTH CRISIS
They may seem sweet, but on the inside… they’re hiding a dirty secret.
Vapes are filled with toxic chemicals that can lead to cancer and cause permanent damage to your lungs, heart and brain. They can even intensify anxiety and depression.
Keeping it real - what really is in vapes!
Spoiler alert, vape juice isn’t made from fruit concentrate or fruit juice. Those fake sweet and fruity flavours are made using a range of harmful toxins.
They might smell nice, but you’re breathing in a lot of the same ingredients found in nail polish remover, weed killer, cleaning products and bug spray.
These are some of the chemicals commonly found in vapes and what they’re doing to you each time you take a puff.
OMG!!!! We were even shocked by the contents.....
Formaldehyde- found in products like floor cleaner and can permanently damage your lungs and cause cancer.
☠️Acrolein - found in insect killer and can damage the lining of your lungs and irritate the inside of your nose.
☠️Propylene glycol- synthetic liquid and may trigger asthma when it’s heated and inhaled
☠️Heavy metals- including arsenic and nickel which can cause cancer and lead that can damage the developing brain.
☠️ You’ll also be inhaling anti-freeze which is used to cool car engines and other volatile organic compounds found in paint and heavy-duty cleaning products. That doesn’t include the hundreds of cancer-causing additives that weren’t designed to be heated or inhaled into the lungs.
Vapes may include flavourings that are safe to eat and drink, but aren’t safe to inhale. They’re also often incorrectly labelled so you don’t know what the ingredients are and what chemicals you’re putting into your body.
Signs you might be addicted to vaping
Some common signs of nicotine addiction include:
✅feeling irritable
✅feeling anxious and, or depressed
✅having strong cravings to vape
✅not being able to concentrate
Nicotine free? Really.....
Did you know that even when a vape is labelled ‘nicotine free’, it still probably has nicotine in it? Sneaky, right?
Nicotine is super addictive, and once you start vaping, it can be really hard to stop.
Once you’re hooked on vaping, you’re more likely to start smoking tobacco cigarettes to get that nicotine hit.
And you don’t have to vape for long to get addicted. We have watched 15 year old's quickly become a shadow of their former selves as their whole day revolves around the next toxic drag.
Nicotine can also affect your heart, increase anxiety and depression, and impact your brain development, especially the part responsible for attention, memory and learning. If you’re under 25, vaping can actually rewire your brain! Scary stuff, short and long term.
See the checklist on some great tips on reducing the impact of withdrawing from the addictions and how to withdraw.
QUIT HELP - YOU'VE GOT THIS. YOU DESERVE IT!
If you think you’re addicted to smoking or vaping, you’re not alone. There’s a range of support services and options to help you quit for good.
You can call Quitline on 13 78 48 (13 QUIT) and talk to a counsellor 7 days a week. They’ll give you advice and help you develop a plan for quitting. If you’re over 12, nicotine replacement therapy products may also help.
The Quitline team will talk to you about different options and what might be best for you. They can also support your friends and family.
Quitline is free and confidential.
If it’s outside business hours, you can request a call back by filling in an online form on the QuitHQ website.
ALTERNATE THERAPIES TO HELP YOU QUIT
Alternate therapy options that may help:
patches (insert details)
hypnotherapy etc
list all here
You can also speak to your GP, pharmacist or school-based nurse, who can give you advice and support.
Just remember, you’re not alone and quitting is possible.
STOP SMOKING PRODUCTS LISTED HERE AND PROMOTED
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Reducing your alcohol intake
Is one more worth it?
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You could be cracking open a splitting headache, with a hangover leaving you feeling tired and irritable. Wouldn’t you rather a deep, restorative sleep leaving you firing on all cylinders tomorrow?
Cutting back has many benefits to your overall health, learn more about how reducing your drinking will have you looking and feeling your best.
BUT HOW MANY IS TOO MANY?
Well that depends on the size of your drink and what you're drinking. And this seems to be where a lot of us get caught out as not all drinks are equal.
Alcohol affects everyone in different ways and it’s important to know that drinking is never completely safe.
The Australian Alcohol Guidelines* recommend:
Healthy adults should drink no more than 10 standard drinks in a week, and no more than 4 standard drinks on any one day people under 18, and women who are pregnant, planning a pregnancy, or breastfeeding shouldn't drink any alcohol.
*Australian Guidelines to Reduce Health Risks from Alcohol (NHMRC 2020)
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LEGAL AGE LIMIT - AUSTRALIA
UNDERAGE DRINKING AND PARENT OBLIGATIONS
DRINKING AND DRIVING - CAR OR WATERCRAFT
HOW DOES ALCOHOL IMMEDIATELY AFFECT YOU?
Alcohol affects people differently. It depends what you drink, how much and how quickly you drink it. It also depends on your size and weight, and whether you’re male or female. If you drink and take over the counter, prescribed medications or other drugs, it can increase your risk of an overdose.
Dizziness
Slower reflexes
Poor balance
Poor coordination
Slurring of words
Drowsiness
Impaired judgment
If you have a large amount of alcohol in a short period of time you may experience:
Headaches
Nausea and vomiting
Agitation
Mood swings
Risky behaviour resulting in injuries, accidents, criminal offences, vulnerability to sexual assault unprotected sex
Loss of consciousness
Respiratory arrest including death
CUT BACK - THE BENEFITS ARE WORTH IT!
Cutting back or taking a break from alcohol is one of the best things you can do for your health. Whether you’re thinking about drinking less each week or feeling like you don’t want to drink at all anymore, there are so many good reasons to make a change.
THE SHORT TERM BENEFITS:
Wake up feeling better in the morning and ready to take on your day!
Falling asleep without alcohol means you won’t wake up as often and you’ll have a more restorative, deep sleep.
And with that comes improved everyday functioning – mood, concentration, creativity, productivity, mental performance and energy.
The good thing is, you’ll notice the benefits of this straight away.
Look younger and have better looking skin
Did you know alcohol can affect how your skin looks?
Alcohol is linked to inflammatory skin conditions such as psoriasis and eczema, broken capillaries on your face and nose, under-eye puffiness and dehydration (which can leave your skin looking dry and dull).
Cutting back allows your skin’s elasticity to return, lose the redness, and give you an overall healthier complexion.
Feel more energetic!
Looking to smash a personal best or try a new fitness class?
Cutting back on your drinking will help you get a better night’s sleep so you’ll feel more energised during the day.
Whether it’s having more energy to run around after the kids or smash out a busy day at work, cutting back will help you to tackle it all.
Stronger immunity
Alcohol reduces various immune responses, including lower white blood cell production which the body needs to fight bacteria and germs.
It’s also associated with increased risk of contracting bacterial and viral lung infections.
By cutting back you’re giving your body a chance to build up its natural defence against infections and viruses, like COVID or the flu.
Better weight management
Alcohol can cause unwanted weight gain in four ways:
it stops your body from burning fat,
it's high in kilojoules,
it can make you feel hungry, and
it can lead to cravings for salty and greasy foods.
Cutting back can help you make healthier decisions to look and feel your best.
More cash in your pocket
One of the unexpected bonuses of drinking less can be saving money.
Depending on what you drink, how much and how often, the savings can be significant.
In 2020, the average Aussie household spent almost $2,000 on alcohol - so cut back and pocket the money instead.** Australian Alcohol and Drug Foundation (2020)
Improved mental health - have you ever had hangxiety?
After a night out drinking you might wake up feeling anxious or worried about what happened the night before.
Hangxiety is partly caused by the chemical changes that take place in our brains when we drink. Cutting back your drinking could also help reduce your anxiety.
If depressed - makes it worse - article
LONG TERM BENEFITS
As well as having a short-term impact on your health and wellbeing, cutting down on alcohol and making changes now can protect your future health.
Many alcohol-related health risks don’t appear until later in life. This means that how much and how often you drink now can affect your health later in life.
Making small, positive changes now will help reduce risks for:
-Confusion and memory loss
-Developing cancer
-Liver disease
-Heart disease
-Fertility problems
-Diabetes
-Dementia
*Qld Health Guidelines: www.
CREATE A TIPS FOR CUTTING BACK
Being mindful of how many and what you’re drinking can help you start to reduce your intake. If you’re interested in cutting back, talk to your friends and family and let them know so they can help support you. Other ways to reduce your intake can include:
Set a drink and budget limit before you start. Follow the guidelines and you'll feel better for it the next day!
Have a few alcohol-free days each week and adopt other healthy behaviours such as going for a walk, gardening or playing sport.
Choose social events or a place where alcohol isn’t easily available
, such as the beach or going to the movies.
Limit how much alcohol you have at home
- if it’s not there, you can’t drink it.
Space your drinks
and alternate with non-alcohol drinks.
Change your routine
– if you usually reach for a glass of wine or a beer after work,
instead try calling a friend for a catch up or switch on your favourite podcast.
No alcohol is safest when it comes to driving
- it's hard to monitor how much you've had to drink - there's too many factors that affect your blood alcohol level.
IMPACT ON THE KIDS AND RELATIONSHIPS
Cutting down can also have positive flow on effects for the young people in your life.
You can be a role model by changing your habits and showing that you don’t need alcohol to have fun or to unwind after a hard day.
insert articles here
Podcast here
PREGNANCY, BREASTFEEDING AND ALCOHOL
TRYING NON-ALCHOLIC RANGES
(ADVERTISE HERE)
SUPPORT SERVICES
adis 24/7 Alcohol and Drug Support
Confidential support service for people in Queensland with alcohol and other drug concerns, their families and health professionals.
Alcohol and Drug Support on 1800 177 833.
LIFELINE
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Walking is my new health hero
Walking is now my all-round health hero
Ok, so anyone who knows me, knows I like to do things quickly and walking has always seemed too slow to be a good form of cardio or weight loss exercise. However, after a recent back injury I was compelled to give it a try. One month later, I realise I have seriously under-rated walking – I’ve met some nice neighbours (who I will quietly admit I have actually never seen before), my back and hip pain has significantly improved (I no longer yelp as I stride out), I’ve enjoyed listening to some great podcasts on the way, got some vitamin D in the process and my day has begun to feel ‘mentally lighter’ – and IT'S ALL FOR FREE!!!!!
In this week’s blog we look at all the reasons it is such a health hero not only for your physical health and life longevity but also to help reduce the stress and anxiety levels and pump you full of all the good stuff (happy hormones), putting that bounce back in your step for the day.
Improves your physical health
One of the biggest benefits of walking is that it improves your overall cardiovascular health, ie your heart, blood vessels, and blood! Walking thirty minutes per day is enough to increase your heart rate, improve circulation and lower your blood pressure – all of which is good for your cardiovascular health.
It also helps maintain a healthy weighty reducing excess body fat and boosting metabolism, lowers blood pressure, blood sugar and insulin levels, and reduces a lot of other health complaints
Improves your fitness, reduces joint pains
Ok so you can't dawdle, but as long as you get the heart rate up you can avoid the expensive gym fees and fill your lungs with fresh air rather than aircon. Consistent and regular walking regimes engage various muscle groups in the hips and the core which makes your endurance for everyday tasks better. As well as improving muscles, walking will also give you better posture, balance, and coordination.
It is a really effective way to also reduce body pain. When you walk regularly for exercise, this helps to lubricate and strengthen the muscles around stiff and painful joints. Walking also reduces excess body fat which can also be causing pressure and strain on the body’s joints and muscles. For a menopausal woman who suffers from intermittent hip and knee pain, the walking is a gift.
Improves your mental health
One of the biggest benefits of walking is the positive effect it can have on your mental health. Not only does going for a brisk walk release your endorphins, the increased blood flow and oxygen in your body can also stimulate brain function and creativity.
If you decide to take your walk outside, you’ll also be ensuring that you’re getting your daily dose of Vitamin D which in turn lowers the risk of depression, anxiety, and other mood disorders.
So get out there girl and give walking a go. I once mocked walkers, and now I feel a deep sense of shame. How shallow I now seem.
She is my new health hero x
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