Health & Beauty - page 3

Waiting for a new hip? Had a sports injury? Suffering joint Pain?

When you have acute or chronic joint pain, your GP can comprehensively assess you fordegenerative and inflammatory joint conditions, like osteoarthritis and rheumatoid arthritis. Typically, these can be managed with medication, without the need for surgery. 

Yet, in those cases when medication and physiotherapy do not help, then you might need to consult with a specialist Orthopaedic Surgeon.

Choosing a Surgeon

To make sure you choose a good Orthopaedic Surgeon, speak with your physio, your doctor, family, and friends – get recommendations. Make sure that the Orthopaedic Surgeon is fellowship-trained in Arthroplasty (joint replacement surgery) and is a specialist in the arearelevant to you. If you have hip or knee pain, then the surgeon should be a specialist in these areas. 

Consultation

When you have your private consultation, you should feel unrushed, should feel free to tell the surgeon everything you consider relevant. Expect to have high quality radio-images such as joint X-rays taken at the same time, so they can be discussed, and the findings explained to you clearly.

Surgery

Before your procedure it’s not too late to ask for more information, like testimonials from other patients. Ask about the Orthopaedic Surgeon’s immediate clinical team. The surgeon should have annual appraisals and be correctly registered and be up to date with the latest proven techniques.

Aftercare

You should be offered pain management and associated therapy towards your discharge from hospital. Clear post-operative care and post-discharge review plans should be provided, together with a contact in the immediate post-operative period for any concerns arising upon returning home.

This article has been written by Dr Thomas O. Boerger, MD FRCSI (Tr&Orth) Consultant Orthopaedic Surgeon, a recognised specialist in Hip and Knee Replacement, and ACL knee ligament reconstruction.

Dr. Boerger consults at The Specialist Medical Clinic, here in Gibraltar. Call 20049999 or 5407 4218 or  or email: info@thomasboerger.com www.thomasboerger.com

With an international career spanning three decades, Dr. Boerger is fully licenced and registered in the UK & Gibraltar as well as Spain.

15th-21st June 2021

Men are often reluctant to seek help for stress and other health and mental health conditions, this leads to a degree of under recognized health disparity.

Men’s Health Week focuses on bringing awareness to health issues that affect men disproportionately, getting them to become aware of problems they may have or could develop, and that it is ok to talk about their health issues. 

The theme for Men’s Health Week 2021 is:

MEN, MENTAL HEALTH AND COVID-19

The Men’s Health Forum stress that even before the pandemic men’s mental health has been a cause for concern – higher numbers of suicide, lower numbers seeking support for anxiety and depression, are just a few examples of the mental health challenges faced.  Covid-19 has further influenced wellbeing, through the various lockdowns and insecurities of the last year, particularly in young people. 

During the pandemic, boys and men across the lifespan have had to manage a multitude of factors that could impact their health and well-being – home-schooling, unemployment, remote working and lack of social interaction… Moreover, with men more likely to be in the sort of jobs that cannot easily be done from home, it could be argued that many male-dominated workforces are also at greater risk from Covid-19.

As we slowly emerge from what is hoped to be the worst of the pandemic, many questions and concerns still remain –  How do we move forward?

A key to moving forward is to call on men to come forward and talk about their health; to accept help for coping with stress, mental health, and other physical health conditions. 

Key recommendations to stay healthy include eating well, keeping active, quitting smoking, drinking plen
ty of water (but drinking alcohol sensibly), getting enough sleep, paying attention to mental health and keeping up with medical appointments as warranted.

Summer is upon us and it’s all about getting fit and healthy so that we can relax and enjoy the outdoors and the good weather. Remember though, it’s not just about looking good, it’s about feeling good as well.

If you are planning a holiday whether at home or, if restrictions allow, abroad, then start thinking about what you are eating and what sort of food you are feeding the family beforehand. Loading up on gut-friendly foods before a trip away can help prevent the much-feared travellers’ diarrhoea, as “good” bacteria inhibits harmful strains. Specific bacteria have also been found to ease the effects of allergies, so shop for bacterial culture supplements suited to your individual needs before you go. Try Holland & Barrett Acidophilus Chewable Tablets which contain a combination of bacterial cultures and provide 1 billion active bacterial cultures per tablet. 

If you are flying abroad, one good tip is to take an elderberry supplement before you get on the plane. Try Sambucol Black Elderberry Immuno Forte capsules for adults or Sambucol Black Elderberry for Kids Chewable Teddies to help support your immune systems. The elderberry contains strong antiviral and antioxidant compounds that can boost digestive health and provide allergy relief. 

Staying safe and protected in the sun is paramount, so when it comes to thinking about what to pack, don’t forget to put sun cream on your shopping list. This is extremely important when it comes to looking after the kids because when the sun comes out and they want to spend most of their time in the sea or the swimming pool, there is an increased chance of sunburn. Try Holland & Barrett Nature’s Block Mineral SPF 30 Sun Cream which gives natural broad spectrum protection from UVA & UVB rays using mineral sunscreens. Then to soothe your sun-exposed skin Holland & Barrett Nature’s Block After Sun Lotion has a gentle rehydrating formula with added moisturisers and vitamin E that will leave it feeling soft and smooth. 

Fighting the harmful effects of the sun doesn’t end with applying SPF sun cream. Eating nourishing, hydrating food could also provide protection from the inside out. Broccoli is rich in fibre but these crunchy green florets also have a natural anti-inflammatory effect. Drinking green tea in moderation can help you to stay hydrated and reduce the appearance of dark, under-eye circles and dry skin and could also boost protection from the sun’s rays, although bear in mind that too much green tea can dehydrate and there is no replacement for water.

Nuts are a rich source of healthy fats and vitamins A and E, and walnuts and almonds in particular are loaded with skin-boosting nutrients. Like olive oil, they’re also a great source of healthy monounsaturated fats which may prevent skin aging and help the skin renew itself.

According to one recent study, a diet supplemented with omega-3 fish oils increased the skin’s resistance to sunlight. Take three softgel capsules daily, preferably with meals, of Holland & Barrett Pescatarian Extra Strength Omega 3 Fish Oil which is a highly concentrated and purified Omega-3 Fish Oil selected from the finest deep sea, cold water fish.

Aloe Vera gel is great for naturally healing sunburnt skin. First, be sure to wash your skin with cool water, then apply the aloe vera gel. Dr Organic Aloe Vera Gel uses pure bioactive organic Aloe Vera. This ensures that the plant’s beneficial polysaccharide levels are captured and maximised to help soothe, moisturise and restore dry and sun exposed skin. This bioactive double strength gel instantly soothes the skin, leaving it feeling healthy, soft and bursting with cell restoring activity.

Many of us will suffer with mosquito bites and although the majority of mosquito bites simply cause a little discomfort and a small, red lump or swelling that itches, some people experience more severe symptoms than others. There are many different home remedies and solutions that you can try, including cleaning the bite and applying surgical spirit to the wound, but the best thing to do is to avoid those pesky mosquitos in the first place. Mosquitos are attracted to pheromones in sweat, so showering or bathing before going out in the evening can help to minimise this. Wear long layers and keep covered up because mosquitos rarely bite through clothes and it is also advisable to turn off or dim the lights because light also attracts insects. 100% natural Incognito Roll On Insect Repellent available from Holland & Barrett has a light citrus aroma and is a powerful insect repellent that gives protection from all types of biting insects like mosquitoes, midges, sand-flies, horseflies, ticks and many more.

If you’re going on a family day out, maybe to the countryside, to the beach or even to a festival, you will want to take a cool box with you full of food such as fresh fruit, easy to eat vegetables, fruit juices and water that will keep you hydrated and give you the energy you need to keep you going from dawn ‘til dusk. Don’t forget to pack some energy bars for a quick boost or the USN Trust Crunch Raspberry Cheesecake high protein bar for a special treat. 

Wherever you are going, enjoy your holiday break but, most importantly, stay healthy.

With sunnier days approaching, it is important to remember to protect yourself against the sun’s ultraviolet (UV) rays. We should aim to strike a balance between protecting ourselves from the sun’s harmful effects and getting enough vitamin D from the sunlight. Excessive unprotected sun exposure can result in skin damage, eye damage, immune system suppression and skin cancer. Sun Awareness Week is being celebrated this year from 3rd – 9th May, with the aim of highlighting the dangers of exposure to the sun.

It is easy to forget that sunburn does not just happen at the beach or on holiday! You can burn even when it’s cloudy. Some sun safety tips to keep in mind are:

• To spend time in the shade when the sun is strongest. 

• Make sure you never burn. If you do burn, sponge affected area with cool water and apply Aftersun Cream or Aloe Vera Gel. Seek medical help if you feel unwell. 

• Cover up with suitable clothing. Darker clothing may offer more protection than lighter coloured clothing. A wet t-shirt is much less protective than a dry one. Clothes made from tightly woven fabric offer optimum protection. 

Sunscreen is an essential part of protecting yourself from UV rays. When choosing a sunscreen, it is best to look out for a label with a sun protection factor (SPF) of at least 30 to protect against UVB. UVB and UVA are both types of ultraviolet radiation linked to skin cancer. UVA rays penetrate the skin deeply and cause what is known as photoaging, or premature aging of the skin. Your sunscreen should have a 4-star UVA protection rating or more. Ensure your sunscreen is not past its expiry date, most sunscreens have a shelf life of 2 years. Some people may skip the sunscreen for various reasons, for example, they may worry about sunscreen causing breakouts, or even the effect of sunscreen on the environment. There are lots of different options on the market, with oil-free and non-comedogenic sunscreens for those prone to breakouts, to reef-friendly options for those worried about their environmental impact. 

In order to receive optimum protection, it is important to apply enough sunscreen. As a guide, you should aim to apply the equivalent two tablespoons for covering the whole body when wearing a swimming costume. The equivalent of two teaspoons of sunscreen is sufficient if you are just covering your head, arms and neck. 

With many of us exercising outdoors, we should be reminded that the harmful effects of the sun can occur even if we do not feel the sun rays – up to 80 per cent of UV rays can penetrate clouds! Here are some extra precautions you can take to ensure you are protected next time you head out the door;

• Apply sunscreen according to manufacturer’s instructions.

• Avoid exercising at when the sun is strongest – between 11 am and 3pm from March to October 

• Ensure you are adequately hydrated. 

• Wear a cap to protect your face/eyes from sun damage. 

Even one severe sunburn in childhood or adolescence more than doubles your chances of developing the deadliest form of skin cancer, melanoma, later in life. Sun damage builds up over time, throughout our lifetimes. Therefore, UV damage can occur, even if there is no obvious sun burn. 

It is important to check your moles regularly for any changes. In order to do this, you should stand in a well-lit room and use a mirror to check your body all over. Ensure that you are able to check hard to see areas such as your back and scalp. When checking moles, key factors to keep in mind are asymmetry, borders, colour, diameter and evolution, firmness and growth. If you have any concerns, make sure you speak talk to your health care provider. 

Most of us try at some point in our lives to lose weight, but the issue is how do we maintain that weight when we go back to our old eating habits? There are some key points of which we should all be aware, such as eating fewer calories than we burn, exercising regularly… and the list goes on.

Some good hints and tips include; ditching alcohol that is high in calories and drinking water before each meal. Walking on a daily basis is really good for weight control because it helps you burn calories. A brisk walk is around 3 miles an hour, which is faster than a stroll, and you don’t have to walk for miles because a brisk 10-minute walk gets us moving while also getting some fresh air in our lungs.

Another way to help you lose and then maintain your weight is through nutrient rich meal replacements – a convenient and easy way to stop common diet-sabotaging dilemmas. Don’t worry about feeling satisfied with a liquid meal replacement, you’ll be surprised how filling they can be. Holland & Barrett sell a range of shakes including the USN Diet Fuel Vegan MRP Strawberry powder that you can use for one or two meal replacement servings daily. Simply add 2 scoops (55g) to 250ml-300ml of cold water, and mix thoroughly in a blender or a shaker for about 30 seconds. 

Long used in traditional Chinese medicine, glucomannan, also known as Konjac fibre, is now sold as a dietary supplement and weight loss aid. It is a natural, water-soluble fibre derived from the roots of a south-east Asian plant called the elephant yam. Like all soluble fibres, glucomannan is highly absorbent, binding to water to form a gel. This helps create a sensation of fullness that can reduce appetite and delay stomach emptying, keeping you feeling fuller for longer. Try the Holland Barrett Glucomannan Complex Capsules if you want to lose weight as part of an energy-restricted diet. 

One supplement that can help you maintain a healthy weight is CLA (conjugated linoleic acid). CLA is an omega-6 fatty acid found naturally in meat and dairy, especially from grass-fed varieties. It comes from the linoleic acid (LA) in the grass and grains eaten by animals such as cows and sheep. CLA is thought to trigger a series of chemical reactions that stimulate fat-burning in the body. It has been seen to improve metabolism, insulin resistance, the way our bodies mobilise stored fat and can also help to kill white fat cells. Take one to two USN CLA Green Tea softgels from Holland & Barrett two to three times daily with or after meals.

There are several natural fat burners out there. These include caffeine which is of course found in our tea and coffee and there is even a little in dark chocolate bars. Similar to caffeine is green tea extract, which will help you feel alert, energised and give your metabolism a boost. It does contain caffeine, but another of its ingredients called catechin is where it’s real fat burning properties lie. Grenade Thermo Detonator Capsules containing green tea, bitter orange powder, cayenne, phenylalanine and green coffee is one of the most popular fat burning products available from Holland & Barrett and will, alongside a sensible diet and exercise programme, maintain your energy levels and help burn fat.

Have you heard of garcinia cambogia? This sour tasting tropical fruit is traditionally eaten across South and South East Asia. It’s commonly used as a cooking ingredient, and when dried or smoked lends a savoury flavour to dishes such as curries and soups. If you are looking for a herbal weight loss aid, take two capsules daily, one before breakfast and one before lunch, of Holland & Barrett’s Garcinia Cambogia &
Guarana Capsules.

Remember that what you eat has a huge affect on your weight. But when you eat it can cause weight gain too. It’s quite simple really! Take when you eat into account when looking at your routine: do you have a physical job or a sedentary one? Do you work 9-5 or shifts? Are your mornings, afternoons, or evenings most active? And when do you exercise? Try to spread your meals out evenly during the day, but eat your more calorific foods when you need the energy.

Do you need to increase your weight? Instead of adding high calorie foods to your diet, you should look to gain weight the healthy way, with the addition of weight gain shakes, also known as mass gainers, which are an effective way to get all the nutrients your body needs. However, it is important to ensure that you use them as a supplement to a balanced diet and exercise programme, rather than relying solely on them to gain weight. Have a look at the Precision Engineered Muscle & Size Gainer products available from Holland & Barrett, which come in vanilla, strawberry and chocolate flavours, or the Optimum Nutrition range of ‘Serious Mass’ powders. For best results, mix your protein powder for weight gain with milk or a plant-based milk substitute, rather than water, in order to get extra calories. 

Ultimately, weight management and maintenance comes down to ensuring you are meeting your nutritional requirements as part of whatever regime you follow, and supplements may help you achieve your goals. 

World Immunization Week is celebrated during the last week of April each year. It aims to promote the use of vaccines to protect people of all ages against disease. 

World Immunization Week is celebrated during the last week of April each year. It aims to promote the use of vaccines to protect people of all ages against disease. 

Immunization saves millions of lives every year and is recognized as one of the world’s most successful health interventions.

This year the World Health Organization (WHO) have chosen the theme ‘Vaccines bring us closer’, to highlight the role vaccines play in bringing people together. WHO draws attention to the fact that for over 200 years, vaccines have protected us all against diseases that threaten lives and prohibit our development. With vaccines, we can progress without the burden of diseases – smallpox and polio are examples of infectious diseases that cost humanity hundreds of millions of lives, brought to the point of eradication following global effort.

We are still fighting for Universal Health Coverage worldwide; something that provides ALL people quality health services, medicines and vaccinations, without financial burden. In Gibraltar we are fortunate to have free vaccination programmes, but the uptake for those eligible is nowhere near 100%.

We are still fighting for Universal Health Coverage worldwide; something that provides ALL people quality health services, medicines and vaccinations, without financial burden. In Gibraltar we are fortunate to have free vaccination programmes, but the uptake for those eligible is nowhere near 100%.

Vaccines teach our immune systems to create antibodies to allow protection from diseases. For certain illnesses, it is much safer for our immune systems to gain defence through vaccination than by catching the diseases and treating them.

Getting vaccinated not only protects you, but can also benefit the whole community through “herd immunity”. When enough people are vaccinated, it becomes harder for the disease to spread to those people who cannot have vaccines. This is particularly important for people who are ill or have a weakened immune system.

WHO stresses that whilst vaccines do not provide a “silver bullet” they do help us progress on a path to a world where we can be together again.  Vaccines themselves continue to advance, bringing us closer to a world free from conditions such as tuberculosis and cervical cancer, and ending suffering from childhood diseases like tetanus and measles.

Read more: @PublicHealthGib  /  www. HealthyGibraltar.org

Spring – what’s not to love? Longer days, the flowers are starting to bloom and there is the hope for rebirth and renewal.

It’s time to transform our lives and our mindset, especially after the past year which for many of us was filled with anxiety and uncertainty. We all need a little bit more happiness and one way that we can achieve this is by adopting some of the many free mood boosting habits, one of which is positive thinking. 

Start the day by smiling at yourself in the mirror. Yoko Ono was a huge proponent of smiling. “It is the simplest thing to make yourself healthy and make others feel good,” she said. Even though you may not feel like smiling, just forcing yourself to smile can actually make you happy and improve your mood. The more you do it, the more it will develop into a habit that links smiling and happiness together and when our brain thinks we are happy, it releases the happy hormone dopamine.

Nature is an amazing tool that can help us to become more mindful. Going outside for just half an hour daily can help us to feel happier. During the winter months, even in sunny Mediterranean regions, our reserves of vitamin D can become severely depleted. Vitamin D, also called the sunshine vitamin, is essential for brain health and mood as it boosts serotonin levels. So soak up those rays, but always remember to stay safe and use sunscreen to protect your skin.

Whilst you are out and about, try to use all your senses to experience the world around you. Take deep breaths and think about the smell (hopefully not unpleasant), listen and identify the sounds that you can hear, investigate your surroundings, what new things can you touch and what changes can you see? Focus your mind on the things you are most grateful for and make a mental note of how you feel. 

Walking doesn’t require an expensive gym membership and is an enjoyable way to get fit. Start with a casual stroll and gently ramp up the pace until you are walking faster, extending the duration of your walk by five minutes every week or so. The positive effects of exercise will flood your brain with happy neurotransmitters and endorphins. 

Look after your body, outside and in, and you will reap the benefits not only physically but mentally as well. Spring is the perfect season to implement a cleansing routine that will help restore your body to its full capacity. Maybe you can commit to drinking more water and trying to start to eat more healthily. There has been a lot of coverage of intermittent fasting recently and although this detox technique may not be for everyone, especially people who have a history of disordered eating, diabetics or pregnant women, done correctly it can help you to lose weight and feel good about your appearance. The diet means adhering to a 12-hour fasting window every day, and the easiest way to do this is to include the period whilst you sleep into the fasting time. For example, you could have your last meal of the day before 7 p.m. and then wait until 7 a.m. to eat breakfast. However, you should eat wholesome, well-balanced meals during the day to avoid nutrient deprivation.

Setting a positive intention for the day, whether that is first thing in the morning before you get out of bed, or whether it is during your daily walk, can help you achieve your happiness goals, however big or small they may be. Start by making a list of what you really want as opposed to what you think you want and focus on that.  Keep your intentions brief and repeat them throughout your day but concentrate on motivational based intentions. For instance: “I intend to write 10,000 words of my book today” rather than “I want to become an author”.

Remind yourself that you are fabulous. It doesn’t matter what others think of you, because what you think about yourself is all that is important. Believe that happiness is a choice and look for the positivity in everything. There is always something good that can be found. Are you a glass half full or glass half empty person? In other words, are you an optimist who focuses on the good (glass half full) or are you a pessimist who only ever sees the negative side of things (glass half empty)? Those people who maintain a positive attitude are happier, healthier, and even wealthier and this is because the positive thinking that usually comes with optimism is a key part of effective stress management, often associated with health benefits. 

Another tool to manage stress is laughing and as the old adage goes “laughter is the best medicine”. In a similar way to smiling at yourself in the mirror, when you can laugh at life you feel less stressed, so make giggling and laughing a priority and, like all medicine, try to take it on a daily basis. 

Remember that no-one is perfect, we all have flaws, and that loving and accepting yourself is so important to your mental wellbeing. There will always be challenges and lessons to learn along the way, but eventually things will become easier. Strive to accept your limitations, give yourself some TLC and put that spring into your step.

It makes sense that what we eat or put into our bodies can have a major impact on our health and wellness. However, have you ever wondered how our health is impacted by what we put ON our bodies? The simple reason is that what we put on our bodies is often absorbed into our bodies, and in certain beauty products that includes potentially harmful synthetic compounds called parabens. Today, we’re more aware than ever about how important it is to look after our skin and make sure the products we use are free from harmful chemicals.

There are definitely some benefits to switching to natural beauty products, especially for those of us who have sensitive skin. Beauty products that contain chemicals or artificial fragrances can irritate the skin so switching to products without these ingredients could cause less irritation. 

What does natural beauty mean to you? For some, natural beauty may mean going back to basics and focussing on nourishing their hair, skin and nails with a healthy diet and carefully selected supplements and beauty products. For others, natural beauty may still look like a full-face of makeup and styled hair, but with a focus on products that use naturally derived ingredients as their inspiration.

Common natural beauty ingredients include Argan oil, Beeswax, Cocoa butter, Collagen, Vitamin E, Flaxseed oil, Glycerine, Hyaluronic acid, Jojoba oil, Manuka Honey and Retinol, amongst others. 

There is another term used in natural beauty products that is classed as ‘clean’. Clean beauty and natural beauty share many of the same values, but clean beauty has its own niche focus points. Clean products are usually made from ingredients with a natural origin, not a synthetic one and they are kinder to the environment, e.g. zero waste, waterless, vegan and sustainably packaged.

Holland & Barrett specialise in clean and conscious natural beauty products, many of which smell divine and don’t contain strong, offensive odours often used to mask the smell of products containing chemicals. 

Show your skin some love by adding Hyaluronic acid, a potent hydrator moisturiser, into your beauty routine. Holland & Barrett Vitamin C + Hyaluronic Acid Serum has been formulated with high quality, natural ingredients to help give your face an amazing healthy-aging boost. The vitamin C and hyaluronic acid in this concentrated serum are thought to have numerous potential benefits for the face, including: brightening up the skin and making it appear happier and healthier; moisturising the skin and reducing the appearance of fine lines and/or wrinkles, and refreshing and restoring the skin so your face has a natural glow.

If you are looking for a moisturiser to create firmer, smoother and more youthful skin, Dr Organic Collagen Anti-Aging Moisturiser with Dragon’s Blood contains a natural tree resin that has been sustainably sourced from the Amazonian forests of Peru. This advanced moisturiser has been clinically proven to increase hydration and to plump and soften the skin while minimising redness and helps protect against environmental damage. 

Prior to your moisturising routine, use the Dr Organic Charcoal Face Scrub rich in organic, bioactive extracts. This anti-pollution detoxifying face scrub is great for exfoliating and deep pore purifying.

If you have dry skin, use Weleda Skin Food from Holland & Barrett made with organic sunflower seed oil and extracts of wild pansy, chamomile, calendula and rosemary. This nourishing moisturising cream is packed with plant extracts and essential oils and is ideal for very dry skin, areas of tight or cracked skin, or any areas in need of a little extra care. It can be used as a protective cream in harsh weather, and is a great choice if you spend time outdoors. 

If you or members of your family suffer with skin conditions such as eczema or psoriasis, then you need to make sure that they are using products that are specifically designed to be kind to their skin. The Miaderma range of skin-friendly formulations are available at Holland & Barrett and include shampoos, skin care and even shower gel that may help to soothe the symptoms of eczema or psoriasis and soften dry skin.

Balmonds is another leading name in natural skincare that only ever uses 100% natural ingredients in its products. Balmonds Skin Salvation, made with beeswax, chamomile, hempseed and olive oil will help to soothe sensitive skin and is suitable for adults, children or babies. 

Balmonds Chamomile Baby Oil works brilliantly to lock in moisture during or after bathing your baby. Use as a soothing baby massage oil or during cleaning and changing your baby, but it’s not just for baby! Its luscious organic ingredients make it a great facial cleanser, a relaxing massage oil, an all-natural body oil and even works as a rich and effective shaving oil.

There are many reasons people opt for natural beauty, including having sensitive skin, being eco-conscious, being vegan, and preferring organic ingredients. Holland & Barrett Gibraltar has a large selection of clean and natural products to help maintain and improve your skin, hair and nails as well as your overall health and wellness.

The second Wednesday in March marks No Smoking Day, an annual
campaign that raises awareness about the health dangers associated with smoking, and the benefits of quitting smoking for good.

Smoking is a leading factor in many causes of death and chronic disease, including cancer, respiratory and heart diseases. The World Health Organisation highlight that tobacco use will kill up to half of its users, and is responsible for around 8 million deaths a year.

The Covid-19 pandemic presents a good reason to take advantage of this global campaign.

Smokers are more predisposed to getting lung and chest infections compared with non-smokers, which puts them at a greater risk of severe illness due to Covid-19. Smoking also affects the entire immune system, delaying healing and making it harder to fight infection. In addition, the hand-to-mouth action of smoking and e-cigarette use increases the number of times you may touch your face and mouth, further increasing susceptibility to COVID-19 infection.

Stopping smoking is the best decision you can make for improving the health of your own body, and for those who passively smoke around you. It may not be easy, but you are up to 4 times more likely to successfully quit with support.

The GHA offers a free ‘Stop Smoking Service’ – Call 200 52441 to make an appointment.

The British Heart
Foundation recommends these ten top tips:

1. Pick a quit date – Choose a day that will be stress-free, and stick to it.

2. Make a list – Write down all the reasons you want to quit; keep the list handy and read it when the cravings start (Learn more about how to set goals that work).

3. Build a support network – Pair up with someone else who is looking to give up smoking and support each other.

4. Remove any reminders – Before your quit date, get rid of ashtrays, lighters and matches, and any remaining cigarettes.

5. Use stop smoking services – Contact your local Stop Smoking Service for support from trained specialists.

6. Try nicotine replacement therapy – Consider using nicotine replacement therapy, which can more than double your chances of stopping smoking (Read about e-cigarettes and whether they can help quit smoking).

7. Start moving – Scientific studies have proven that exercising for even for short periods cuts the urge to smoke and may even help your brain produce anti-craving chemicals (Get inspiration for getting active; watch an animation about what happens in your body when you exercise).

8. Avoid trigger situations – Anticipate stressful or trigger situations (e.g. if you tend to smoke after a meal, go for a short walk instead).

9. Practise saying “no” – Don’t be tempted by just one cigarette; it often leads to another.

10. Treat yourself – Put away some, or all, of the money you would have spent on cigarettes and buy something special.

For more information on smoking visit: https://healthygibraltar.org/quit-smoking/