Benefits of Kicking the Habit: Expert Tips on How to Quit Smoking for Good

Although the Government regulation of July 2007 banned smoking in public places, many individuals still smoke. In fact, although most of us are aware of the health risks associated with smoking, for those who light up out of habit, giving up is still an enormously difficult thing to do.

Luckily, if you do want to quit, there is plenty of help out there and thousands of people each year successfully manage to stop - so you can too!

Here are some things that can help you quit:

Speak to your doctor about nicotine replacement therapy, such as patches, gum, microtabs, lozenges, inhaler and spray - none of which contain carbon monoxide or tar, and so do not cause cancer.

You could also ask about certain stop-smoking medicines which work by reducing cravings and the way your body reacts to nicotine.

Of course, not everybody needs to resort to these measures. You can also try other non-medical solutions:

• Calculate the cost of smoking - and work out what treat you want to give yourself after being smoke-free for six months!
• Make a promise to go smoke-free to yourself, your family and friends
• Cut down gradually - if you smoke more than 12 cigarettes a day, try to reduce that to two or three, then stop completely
• Keep a diary of why and when you smoke and then refer back to it when you stop, as it will help you understand your habit

Why your body would benefit from giving up

Smoking comes with many health risks - some obvious ones and some which might surprise you. The major problem with smoking is that it can cause several types of cancer, most notably lung cancer, as well as respiratory diseases and strokes; and it can affect fertility.

Cigarettes contain over 4,000 toxic chemicals, and around 50 of these cause cancer.

Whenever you take a drag on a cigarette, you are breathing in carbon monoxide, which is a poisonous gas found in cigarette smoke. That is the same gas that is found in car exhaust fumes and produced by faulty gas appliances. When it enters your body it takes the place of oxygen in the blood, causing your lungs to work less efficiently.

Along with this, the tar from each cigarette causes cancer by staying inside your lungs, making tubes narrower and reducing your protection against infection. 

And, of course, there is nicotine, the addictive part of the cigarette that increases cholesterol levels in the body.

Smoking is the main cause of premature death and preventable illness in the UK, with an average of 122,000 deaths per year associated with smoking (PETO 2015).

How to give up smoking

Once you have decided that you want to give up, you need to choose a smoke-free plan that works for you. 

Evidence suggests that pinpointing a date in your diary to quit completely really helps. Make sure you are mentally, physically and emotionally prepared, and consider how you will deal with stressful times and tempting situations beforehand.  

On average, it can take four or five attempts to give up. So do not worry if you have tried before and failed - you have just not found the right plan for you.

Major disease caused by smoking:

• Cardiovascular disease, furring of the arteries, which can lead to blood clots, resulting in heart attacks, stroke or paralysis
• Lung cancer - 90% of lung cancer is smoking-related.  Smoking is the most common cause of lung caner in the UK. More than a quarter of all deaths can be attributed to cancer
• Other cancers - cancer of the bladder, oesophagus, kidneys, pancreas and cervix are all common in smokers
• Chronic obstructive pulmonary disease - this is where air flow is blocked and breathing becomes difficult - e.g. emphysema

Other problems caused by smoking:

• Raised blood pressure - smoking can cause hypertension, which is a risk factor for heart attacks and strokes
• Fertility problems - couples who smoke are more likely to have problems than those who don’t
• Erectile dysfunction - smoking increases the risk in men in their 30s and 40s by 50%. Macular degeneration, gradual loss of eyesight is worse in heavy smokers
• Asthma - is worse in smokers; and smoking counteracts any asthma medication
• Ageing - smoking causes more wrinkles, due to a reduction in the blood supply to the skin, and lower levels of vitamin A

Why it is never too late to stop smoking

The good news is that it does not matter how long you have smoked - it is never too late to give up. 

Quitting will increase your life expectancy, as long as you stop before you develop a serious disease. In fact, it is the single biggest thing you can do to improve your health!

In the first few days and months, you will find that:

• Your general health is better and you are less tired
• Your sense of taste and smell will improve
• Your heart will be less strained and work more effectively
• And after five years of non-smoking, your risk of having a heart attack falls to about half that of a smoker. After ten years, your risk of lung cancer falls to about half that of a smoker. So it is all good news.

What withdrawal effects can you expect?

Many smokers notice a number of initial side effects when they quit - but they often last only a few weeks and lessen over time.

• Irritability - you may initially feel annoyed, restless and experience shakiness as your body withdraws from the effects of tobacco
• Coughing - as your body starts to get rid of toxins in the first few days, you may develop a cough - but it is a sign that your health is improving
• Increased appetite - smoking is an appetite suppressant, so you may feel hungrier. Try to have some healthy snacks on hand

Keep motivated

The number of smokers in the UK has decreased significantly since the introduction of the smoking ban in public places and other smoking cessation measures. Lots of people have used these as an impetus to give up smoking, and the number of smokers who have managed to stop increases significantly each year. The number of smokers in the UK continues to fall, while the proportion of cigarette smokers who have quit continues to increase.  Perhaps you could too?

Assistance with smoking cessation:

NHS Smoking Cessation Service

Your local pharmacy

Help from family and friends