After being a chain smoker for 39 years, Rajan Modak (60), an architect, finally managed to kick the butt. The Dombivli resident took up smoking due to peer pressure and soon it became a habit. "During my college days, my friends used to smoke and that's how I got into it," said Modak.

"I started smoking 20 to 30 cigarettes a day."Unlike other smokers, Modak made one failed attempt seven years back when he started coughing vigorously.

Modak managed to stay away from smoking for two weeks but couldn't sustain it for long. "I avoided hanging out with friends and colleagues who smoked. I managed to stay away for 15 days, but a get-together with friends made me restart. I realised that it is a task to quit smoking, even though I was aware of its negative impact on my health," said Modak.

He said that on a family member's recommendation, he decided to enrol himself in PD Hinduja Hospital's tobacco cessation programme five months back. Modak was put on a combined therapy of medicines, nicotine patch and gum therapy.

"I managed to finally quit thanks to this programme. I strongly feel that we need such programmes in government set-ups," he added.

Dr Lancelot Pinto, consultant respirologist at Hinduja hospital and Modak's doctor, said 90% of people like Modak are aware that tobacco is harmful but they do not know how to quit. "We need robust tobacco cessation programmes in our government hospitals. Many countries, such as South Korea and Japan, have started these programmes to help their citizens quit tobacco. "

He added that on an average a tobacco addict has around 40% chance of quitting tobacco at the end of one year if he is on combined therapy. Pinto, who heads the tobacco cessation programme at Hinduja hospital, said that without any help, an addict has 3% chance to quit after a year, and with the help of only gum/nicotine patch, the chance is 15%.

"One needs to treat tobacco addiction as a disease. Though the government is making the right moves in bringing down tobacco addiction in the country, one needs family support. It is quiet challenging as nicotine is a very powerful substance," said Pinto.

Dos and don'ts

Girgaum physician Dr Krishnakant Dhebri, who quit smoking, gives tips on how to say no to tobacco...Do not rush for nicotine replacement immediately.Do not try any other tobacco product.Make a list of all the reasons you want to quit tobacco. Keep this list with you, preferably where you used to carry your tobacco. When you lose your motive and feel an intense urge, think of the list and benefits.Drink plenty of fruit juice the first three days. It will help flush nicotine out of your system.To help avoid weight gain, eat vegetables and fruit instead of candies and pastries.Celery and carrots can be used safely as short-term substitutes for cigarettes.If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise programme which is safe for you.Consider yourself "tobacco free"; no matter how long you have been off, don't think you can safely just take one.Don't debate with yourself how much you want it. Ask yourself how you feel about going back to your old level of consumption.Save the money you usually spend on buying tobacco and buy yourself something you really want after a week or a month. Save for a year and you can treat yourself to a vacation. Practise deep-breathing exercises when you have a craving. Tell people around you that you have quit tobacco.

To overcome withdrawal...

Drink plenty of water.Avoid staying hungry for long.Try chewing gum.Go for exercise/walk/movie to divert your attention.