Quitting Smoking

Why quitting matters

Tobacco is a leading cause of heart disease, stroke, lung disease, and many cancers, and it harms people who breathe second-hand smoke. ^[1] It is never too late to quit — the body starts to recover soon after the last cigarette.

This applies to all tobacco, including cigarettes, shisha (hookah), and chewing tobacco such as gutka and naswar. ^[1]

Benefits start quickly

• Within minutes to hours, heart rate and blood pressure begin to fall, and carbon monoxide levels in the blood drop. ^[3]
• Within weeks to months, circulation and lung function improve, and coughing and breathlessness ease.
• Within a year, the extra risk of heart disease falls to about half that of someone who still smokes. ^[2,3]
• Over the following years, risks of stroke and several cancers keep falling. ^[2]

Making a quit plan

• Pick a quit date and tell family and friends.
• Remove cigarettes, lighters, and ashtrays from home and car.
• Know your triggers — tea breaks, stress, after meals — and plan what you'll do instead.
• Expect cravings; most last only a few minutes. Drink water, walk, or keep your hands busy.
• If you slip, don't give up — learn from it and keep going.

Treatments that help

Quitting is much more likely to succeed with support. Nicotine replacement therapy (patches, gum, or lozenges) and prescription medicines can ease withdrawal ^[4], and counselling or quit-support services improve success further. ^[2] Ask your doctor or pharmacist which option suits you.