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Better Health - Home Better health, let's do this NHS logo
 * Lose weight
 * Quit smoking
 * Get active
 * Drink less

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QUIT SMOKING

When you quit smoking, good things start to happen — you can begin to see almost
immediate improvements to your health.

It’s never too late to quit and it's easier to stop smoking with the right
support. Check out our free tools and tips to help you stay on track.

Never give up giving up!


WHAT IS THE SMOKEFREE GENERATION?

The Government is introducing changes to effectively phase out cigarettes and
tobacco for good. Find out more about the proposals and how they might affect
you.


WAYS TO QUIT

Many people try to quit smoking with willpower alone, but it's much easier to go
smoke-free with the right help.

There are lots of support options available to help you on your quitting
journey. You might want to consider the cost of different aids and the side
effects. If you've tried to quit before, think about what methods worked for you
and what you might want to do differently.

The key is not to give up, try different combinations until you find the one
that works for you.

Cochrane UK: The latest evidence about what works


VAPING TO QUIT SMOKING

Nicotine vapes can help you to quit smoking and they are substantially less
harmful than cigarettes.


STOP SMOKING AIDS

Stop smoking aids help you manage nicotine cravings and other tobacco withdrawal
symptoms.


FIND YOUR LOCAL STOP SMOKING SERVICE

Get free expert help from your local Stop Smoking Service and boost your chances
of quitting by 3 times.


HOW TO HELP SOMEONE QUIT SMOKING

Research shows smokers who have someone to help them quit are more likely to
succeed. Find out how you can help.


WHAT HAPPENS WHEN YOU QUIT?

The sooner you quit, the sooner you'll notice changes to your body and health.
Look at what happens when you quit for good.


AFTER 20 MINUTES

Check your pulse rate, it will already be starting to return to normal.


AFTER 8 HOURS

Your oxygen levels are recovering, and the harmful carbon monoxide level in your
blood will have reduced by half.


AFTER 48 HOURS

All carbon monoxide is flushed out. Your lungs are clearing out mucus and your
senses of taste and smell are improving.


AFTER 72 HOURS

If you notice that breathing feels easier, it's because your bronchial tubes
have started to relax. Also your energy will be increasing.


AFTER 2 TO 12 WEEKS

Blood will be pumping through to your heart and muscles much better because your
circulation will have improved.


AFTER 3 TO 9 MONTHS

Any coughs, wheezing or breathing problems will be improving as your lung
function increases by up to 10%.


AFTER 1 YEAR

Great news! Your risk of heart attack will have halved compared with a smoker's.


AFTER 10 YEARS

More great news! Your risk of death from lung cancer will have halved compared
with a smoker's.


WHY QUIT?


BENEFITS OF QUITTING SMOKING

Quitting smoking improves your physical health – and boosts your mental health
and wellbeing after as little as 6 weeks of being smoke-free. You'll benefit in
so many ways. Your loved ones will benefit too.


QUITTING TIPS

You have made a great decision to give up smoking. Here are some tips to help
you succeed.

Once you have picked your quit date, remember to add it to your calendar.

 1. List your reasons to quit.
 2. Tell people you're quitting.
 3. If you have tried to quit before, remember what worked.
 4. Use stop smoking aids.
 5. Have a plan if you are tempted to smoke.
 6. List your smoking triggers and how to avoid them.
 7. Keep cravings at bay by keeping busy.
 8. Exercise away the urge.
 9. Join the Facebook group for support and advice.

Good luck. Throw away all your cigarettes before you start. Remember, there is
never "just 1 cigarette". You can do it!


GET YOUR FREE PERSONAL QUIT PLAN

Answer 3 easy questions to find the combination of support that's right for you
to get your free personal quit plan.


VAPING: WHAT YOU NEED TO KNOW


VAPING MYTHS AND THE FACTS

There are lots of misconceptions about vaping. Here are some of the most common
myths, and the facts based on scientific evidence and data.


DOWNLOAD THE FREE NHS QUIT SMOKING APP

Use the NHS Quit Smoking app to help you quit smoking and start breathing
easier.

The app allows you to:

 * track your progress
 * see how much you're saving
 * get daily support

If you can make it to 28 days smoke-free, you're 5 times more likely to quit for
good!





DOES SMOKING AFFECT MY BLOOD PRESSURE?

If you smoke, you might be more at risk of having high blood pressure. If left
untreated, high blood pressure can increase your risk of a heart attack or
stroke.

High blood pressure does not usually have any symptoms, so the only way to know
if you have it, is to get a check. If you are 40 or over, live in England and
haven’t had a check in the last 6 months, you can get your blood pressure
checked for free at your pharmacy today.

If your blood pressure is high, then it can be managed through lifestyle changes
or medication.

Find a pharmacy that offers free blood pressure checks



GET DAILY EMAIL SUPPORT

If you would like some extra support, you can sign up for 28 days of stop
smoking advice and tips – delivered straight to your inbox.

Sign up for email support


FIND YOUR ONLINE COMMUNITY

You do not have to do it alone – join others going through the same thing in a
friendly and supportive environment.

Join the Quit Smoking Support Group on Facebook


WANT TO TALK TO SOMEONE?

Call the free National Smokefree Helpline on 0300 123 1044 (England only). Talk
to a trained adviser for advice and support.

Monday to Friday: 9am to 8pm
Saturday and Sunday: 11am to 4pm


SMOKE-FREE PREGNANCY

Advice on stopping smoking and protecting your unborn baby.


SECONDHAND SMOKE

Find out how to protect your loved ones against secondhand smoke.


PAAN, BIDI AND SHISHA

Find out the risks and how you can quit.


TAKE CARE OF YOUR MIND

Your mental wellbeing is just as important as your physical health.

Answer 5 quick questions to get your free mind plan from Every Mind Matters –
including tips to help you deal with stress and anxiety, improve your sleep,
boost your mood and feel more in control.

Get Your Mind Plan



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