Quitting Smoking
Benefits of quitting
Quit smoking now and you will see the benefits! By quitting smoking, you can:
- Reduce the risk of suffering from fatal diseases caused by smoking
- Save money from buying cigarettes
- Protect your family against hazards of secondhand smoke
- Smell fresh and build up a healthy image
Physical recovery starts shortly after you quit smoking:
- In 20 minutes, blood pressure and heart rate drop to normal
- In 12 hours, the carbon monoxide level in blood drops to normal
- In 2 to 12 weeks, circulation and lung function improve
- In 1 to 9 months, coughing and shortness of breath decrease
- In 1 year, chance of having coronary heart disease is cut in half
- In 5 to 15 years, risk of stroke is reduced to that of a non-smoker
- In 10 years, risk of dying from lung cancer is about half that of a smoker
- In 15 years, risk of coronary heart disease is that of a non-smoker
Method of Quitting
You may quit smoking in a number of ways, such as going cold turkey, joining smoking cessation services and using medications. It takes determination and perseverance as well as a healthy lifestyle for one to quit smoking successfully.
Preparation before quitting:
- Make yourself clear about the reason(s) of quitting
- Set a quit day and enlist support from family and friends
- Try to cut down the number of cigarettes smoked before quit date
Beginning from quit day:
- Refrain from smoking completely, not even one puff
- Discard all cigarettes, ashtrays and lighters
- Avoid staying in places where people smoke
- When someone offers you a cigarette, tell him/her firmly that you have quit smoking and take the initiative to advise him/her to quit
You may also refer to the wesite of the Tobacco and Alcohol Control Office – Department of Health.