Want to stop smoking? The NHS Better Health quit smoking campaign can help, as Michelle Higgs explains
“Stopping smoking is one of the most powerful things you can do for yourself in terms of improving your physical health and mental wellbeing”
“It’s packed with tools, tips and advice to keep you motivated and help you stop smoking for good”
Facts/stats
In the UK, about one out of every eight people (11.9%) smokes
(Action on Smoking and Health (ASH), November 2024
At least 15,000 heart and circulatory disease deaths in the UK are attributed to smoking each year
(British Heart Foundation)
Stopping smoking is one of the most powerful things you can do for yourself in terms of improving your physical health and mental wellbeing. And it’s never too late to quit, no matter how long you’ve been smoking, how often you smoke or how old you are.
Every time you smoke a cigarette, you breathe in toxic chemicals, two of which are incredibly harmful to your health: carbon monoxide and tar. Carbon monoxide is a poisonous gas that decreases the amount of oxygen in your blood, making it harder for your heart, lungs and other organs to work efficiently; this increases your risk of heart disease and stroke. Tar contains cancer-causing chemicals; it’s a sticky substance and about two-thirds of it stays in your lungs, causing damage that can lead to lung diseases such as COPD and emphysema.
Why quit smoking?
There are so many good reasons to stop smoking. For a start, the health benefits are almost instant. After 8 hours, your oxygen levels start to recover; after 48 hours, carbon monoxide levels fall to the same as a non-smoker; and after 72 hours, your breathing will be easier and you’ll have more energy.
On top of this, by quitting, you’ll be protecting your family and friends from passive smoking. Every time your loved ones breathe in your smoke, they are at risk from the same diseases as smokers. Children, in particular, have a higher risk of developing breathing issues, allergies and asthma.
Your mental health will also be improved if you quit. You’ll feel more in control of your life; the natural ‘happy hormones’ in your brain, such as dopamine, will be in balance giving your mood a boost; and you’ll be less anxious without the highs and lows caused by smoking.
Finally, quitting smoking is great for your bank balance. The average smoker can save around £49 a week, which adds up to £2,548 a year!
Get help from NHS Better Health
Like any addiction, quitting smoking is tough, especially if you try to stop through willpower alone. That’s where the NHS Better Health quit smoking campaign comes in. It’s packed with tools, tips and advice to keep you motivated and help you stop smoking for good. Visit the webpage to begin your quit journey (https://www.nhs.uk/better-health/quit-smoking/).
Start by answering six quick questions about your smoking habits to get your free Personal Quit Plan. This plan consists of six clear steps towards stopping smoking, the first of which is to set a quit date. Doing so shows a commitment towards your goal of not smoking for 28 days. If you can do this, you’re five times more likely to quit for good. The Personal Quit Plan also asks you to think about your motivation for stopping smoking, and to understand your smoking triggers and cravings so that you’re better able to deal with them when they appear.
You should also download the free NHS Quit Smoking app which offers personalised support to break your habit once and for all. It provides daily support, tracks your progress and even tells you how much money you’re saving by not smoking. It’s like having your own personal cheerleader in your pocket!
Use stop-smoking products
To increase your chances of quitting completely, Better Health recommends you get in touch with your local stop smoking service for free expert help and support. They can advise about the best stop-smoking products for you.
There’s a wide range of stop smoking products to consider. Although nicotine is extremely addictive, it’s not harmful in itself. When you use nicotine replacement therapies (NRTs), your body takes in smaller amounts of nicotine without any of the toxic chemicals that are added to cigarettes. NRTs include gum, sprays, patches, inhalers and lozenges. They are proven to help you manage your cravings and any physical withdrawal symptoms.
Nicotine vapes (also known as e-cigarettes) are another way you can gradually wean yourself off cigarettes. When you vape, there is the same hand-to-mouth action that mimics the ritual of smoking, which many smokers find helpful on their quit journey. Although vaping is less harmful than smoking, it’s not risk-free, so children and non-smokers should never use e-cigarettes.
Nicotine-free medicines (tablets), available on prescription, work in a different way to NRTs and vapes. They are very effective at helping you to stop smoking because they are designed to block the effects of nicotine on your brain. They do this by decreasing the pleasure you get from smoking and retraining your brain.
It’s proven that combining stop-smoking products gives you the best chance of success in your quit journey. In particular, you’re five times more likely to quit for good if you combine nicotine-free medicines with NRTs. You might need to try a few different types of products before you find the combination that’s best for you, but don’t give up in the process. Good luck!
Look out for the annual National No Smoking Day held on the second Wednesday in March. It creates awareness about how to quit, and offers tools and resources to help.
