Stop smoking


One of the worst habits for health, as well as one of the most difficult to quit, is cigarette smoking, but you can do it! It requires a plan, determination and some help from your friends too.

Making your mind up
One of the most important decisions you'll ever make is the decision to stop smoking.

Nicotine and carbon monoxide are the most dangerous of the numerous toxic gases and chemicals inhaled in tobacco smoke.

High blood pressure, increased heart rate and reduced blood flow is caused when nicotine is inhaled. Like nicotine, carbon monoxide will slowly suffocate lung tissue in it's competition with the body for oxygen.

Lung cancer, heart attacks and strokes
The most significant cause of lung cancer is cigarette smoking. Most cancers of the larynx, esophagus and oral cavity are also it's responsibility. It is also highly associated with many other cancers.

The risk of stroke and heart attacks are also greatly increased by cigarette smoking. In addition, there is a higher risk of emphysema and osteoporosis for smokers. There is also a greater risk of problems like heart disease and stroke for women who smoke and use the pill.

Decision time
Fortunately, quitting can fix the majority of this damage. So why do so many people find it so hard to stop if the reasons for quitting are so clear?

There is often quite a powerful physical addiction to tobacco, made worse by the act of smoking intertwining with people's habits.

Quitting smoking - hints and tips
Often, people give up after their first failed attempt to quit smoking. Rather than giving up, go into it knowing that it will be a challenge, but with the confidence that you can do it.

Prepare for a 'quit date' by removing ashtrays from the house and making it a nonsmoking area, examining the habits linked to smoking to find ways to change them, and considering using a patch or gum.

Often, smokers will feel that they are alone in their struggle to quit smoking, so it is important to your success to have people that will support and encourage you.

Undoing the damage of smoking
The human body has an amazing ability to heal itself, so once you stop using tobacco your body will immediately benefit.

Day One
Your heart rate and blood pressure will drop on the first day.

Day two
Your senses of smell and taste will improve after only two days.

Three months down the line
Within three months, walking and other exercises will be much easier, as your circulation and breathing will have improved by this time.

Nine months
In the first nine months, the shortness of breath and coughing you may have experienced will decrease, while your overall energy levels will increase. There will also be a decline in the risk of bronchitis and pneumonia.

12 months
After one year your risk of heart attack will drop to about half of that of other smokers, and won't stop there.

Five years
Your risk of suffering from a stroke will be the same as a nonsmoker's after five years.

A decade
After 10 years, your risk of developing lung cancer will be half of what it was when you were smoking.

It is important to remember to keep trying until you find a method of quitting that works for you, as there are many to choose from. It's never too late!

Additional information
Give up smoking
Busting stress
Resolution time



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All information on this website is for information only. offers no medical advice or information. Always consult your GP before undertaking any form of weight loss, fitness or exercise