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Smoking Cessation Advice: Your path to a healthier life

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The harms of smoking

Smoking harms nearly every organ in your body, leading to severe health problems and even premature death. It can cause:

  • Cancer: Lung, mouth, kidney, stomach, and other types.
  • Strokes and heart disease.
  • Chronic breathing problems, such as chronic obstructive pulmonary disease (COPD).
  • Digestive issues: Mouth, stomach, and bowel problems.
  • Male impotence and fertility challenges.
  • Weakened bones.
  • Ageing skin and bad breath.
  • Premature death.
  • Harm to others through second-hand smoke.

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The benefits of quitting smoking

Stopping smoking doesn’t just benefit you—it also protects the people around you. Quitting can lead to:

  • A reduced risk of smoking-related diseases, illness, and early death.
  • Better health outcomes for those exposed to your smoke, such as children and pregnant individuals.
  • Lower risk of children in the family starting to smoke.
  • Significant savings—cutting out cigarettes saves both your health and your wallet.

How quickly will you notice the benefits?

Quitting smoking leads to rapid and long-term health improvements:

  • 20 minutes: Your pulse returns to normal.
  • 8 hours: Blood oxygen levels normalise; nicotine and carbon monoxide levels halve.
  • 48 hours: Lungs begin clearing out mucus and smoking debris; nicotine is completely eliminated from your body.
  • 2–12 weeks: Circulation improves.
  • 1 year: Your risk of heart disease is halved compared to a smoker.
  • 10 years: Your risk of lung cancer is half that of a smoker.
  • 15 years: Your risk of heart attack is the same as someone who has never smoked.

Advice on how to quit smoking

Quitting smoking is a big step, but you don’t have to do it alone. Here are some tips to make the process easier:

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Prepare mentally
Make a plan and set your quit date.

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Seek support
Quit with a friend or involve family members for encouragement and accountability.

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Avoid relapses
Identify triggers and have strategies to manage cravings.

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Set goals and rewards
Celebrate small milestones along the way.

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Keep trying
Relapses happen—what matters is getting back on track.

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Did you know?

"You are four times more likely to stop smoking with the support of a smoking cessation service and stop-smoking medicines than by willpower alone."

Treatment options for smoking cessation

A combination of treatments and support increases your chances of success:

  • Stop-smoking medicines: These can reduce cravings and withdrawal symptoms.
  • Counselling and behavioural support: Help you stay motivated and build healthier habits.
  • Smoking cessation services: Professional advice and personalised support tailored to your needs.

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