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September 15, 2011
TIPS TO QUIT
Quitters who plan are more suc-
Set a quit date.
Learn about your smoking.
Decide how you will quit.
Halve your usual caffeine intake
when quitting smoking.
Remove all reminders of smoking,
like ashtrays and lighters.
Consider making your home and
car free of smoke.
Plan rewards for yourself.
Call the Quitline on 13 7848 or visit
BUTTING OUT: Patience
and persistence are two
of the keys to successfully
Photo: LAC Bill Solomou
Bill blogs on ... joys
of spring cleaning
THIS year it was spring
cleaning with a difference
Not only did I dust
the shelves, I also went
through the wardrobe and
I am pleased to say that
I have passed on to the
Salvos six shirts and four
pairs of shorts.
I did wash them first, of
Some followers of my 'Join Bill
Campaign' have been asking me for an
update, and I am pleased to announce
that, in total, I have now lost 4.5kg since
starting in late May.
There is, however, a long way to go
in the six-month fitness campaign. But I
am happy to be feeling as fit as a fiddle
at this stage.
As the weather starts to warm up, and
I have only a few months left in the chal-
lenge, it's time to ramp up the exercise.
In fact, it's time to push myself that extra
I've had a fair past month. There have
been days when I have
found my motivation lack-
ing, and there have been
days when I have gone
Things have evened
out, which hasn't really
been a bad thing.
It's just that now I feel
I need to move ahead.
I have been doing a lot
of running lately in preparation for the
fun run season.
Two months ago I couldn't run to
save my life but recently I have been run-
ning about 20km a week.
Thank you for the ongoing support
I want to encourage those members
who joined campaign or who are tack-
ling their own fitness challenges, to get
back to me and let me know how they
The journey continues.
Email LAC Bill Solomou at vasilis.sol
Success in quitting rarely comes with ease, but a combination of behavioural
support and nicotine replacement therapies will help. LCPL Mark Doran reports.
Kicking the habit
TOBACCO use is a major threat to
our nation's health and economic
Smoking is the single largest
cause of preventable deaths in Australia
and causes more illness and death than any
other drug; it accounts for about 15,500
deaths every year.
The Non Smokers Movement of
Australia (NSMA) states that of 1000
young Australian males who smoke, 250 are
expected to die prematurely due to tobacco
use.Smoking is becoming less tolerated in
today's society partly because of the com-
munity's reactions to the statistics, health
studies and the risks involved with passive
Recent surveys show that 80 per cent
of smokers want to quit and almost three
million Australian smokers have done so,
according to NSMA.
ADF assistant director of Alcohol,
Tobacco and other Drugs (ATOD) Jennifer
Harland said opting for a combination of
therapies was more successful than one, and
combining behavioural support and nicotine
replacement therapy increased success rates.
"The ADF also relies heavily on the
different QUIT programs around Australia
because there are a lot of resources avail-
able for people who wish to quit which are
easily accessible," Ms Harland said.
Nicotine replacement therapy can
include patches, nicotine gum and lozenges
and can be prescribed to ADF members at
Non-nicotine medication, such as Zyban
and Champix, is a more recent therapy used
by Defence and prescribed after failure or
intolerance to nicotine replacement therapy.
Ms Harland said part of the process for
starting non-nicotine medication was to
receive medical support, so members were
encouraged to see their unit medical officer.
"It must be highlighted that these
medications are not suitable for everyone
and must be prescribed by a doctor," Ms
She said new non-nicotine electronic
cigarettes were among the many options
"From the evidence I've looked at there
wasn't anything to suggest the electronic
cigarettes were any better than the other
products available," Ms Harland said.
"The process of quitting smoking is dif-
ferent for every individual and the motiva-
tion to quit is most important.
"For people who are trying to quit, it
can take numerous attempts to get it right.
But be patient, persist and be prepared to
explore why you smoke."
Quitting at any age can result in major
and immediate health benefits, some of
which will be noticed within hours or days.
Nicotine-dependant ADF personnel are
encouraged to seek support from Defence
via counselling, nicotine replacement and
non-nicotine medication therapies.
ADF members can also be referred
through their doctor to see an ATOD coor-
dinator, psychologist or, in Navy, an alcohol
and drug program coordinator.
MAKING PROGRESS: LAC Bill Solomou gets some advice from PTI SGT
Shane Duncan at the Russell Offices gymnasium in Canberra.
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