Dr Sarah Jarvis is the Clinical Director of the Patient Platform, an active medical writer, broadcaster, and the resident doctor for BBC Radio 2.
13 isn’t always an unlucky number. 2024 is the 13th year the annual Stoptober campaign has been running, and it’s hoping to build on the more than 2.5 million people who have been helped to quit by the campaign since it started.
In 1948, an astonishing 82% of men (and 41% of women) in the UK smoked. Today, it’s about 1 in 8 adults (12.9%) and the number is still going down. The majority of people who do smoke (58.4%) want to quit. That’s hardly surprising given the well-recognised health risks – about 100,000 people a year in the UK die from smoking, in addition to all the impact on quality of life from COPD, heart attack, stroke and a variety of cancers.
Of course, smoking is highly addictive, and quitting isn’t easy. Smoking is designed to deliver nicotine rapidly to your brain. Nicotine actually causes little health harm – that’s down to all the other chemicals in tobacco smoke – but it’s definitely addictive.
But just because something isn’t easy doesn’t mean it’s impossible. Many people have tried quitting before by going cold turkey without any support – and relapsed. If that’s you, don’t give up - with the right help and professional support, you’re 3 times more likely to quit successfully in the long term.
What Happens When I Quit?
Many of my patients think it will take years for the benefits of quitting smoking to add up. That’s not true at all – in fact, your body will start to thank you within hours of stopping:
After 8 hours: Levels of harmful carbon monoxide will have halved.
After 48 hours: All the carbon monoxide is gone and your sense of smell and taste will start to improve.
After 3 days: Your bronchial tubes will start to relax, which may make breathing easier.
After a month: Circulation to your skin has improved, making your skin seem clearer and brighter.
After 3-9 months: Your lung function will have improved by up to 10%, with fewer issues with wheezing and coughing.
By a year: Your risk of heart attack has halved compared to when you were smoking.
By 10 years: After quitting, you’ve halved your risk of lung cancer.
After 15 years: Your risk of heart attack is no higher than someone who has the same risk factors as you (age, sex, blood pressure etc) but who has never smoked.
Coughing More? Don’t Give Up Giving Up!
It is worth noting that you may find yourself coughing more in the first couple of months after you quit. That’s completely normal and definitely not a reason to start again! In fact, it’s more than normal – it’s a sign your body is recovering from the effects of smoking.
Tar and other chemicals in your airways from smoking can paralyse and damage tiny hairs called cilia on cells in your airways. These are designed to sweep mucus out of your lungs, helping you to get rid of it. Once you quit, these cilia can regrow and get to work again, removing mucus from your airways – so coughing is helping you to get the bad stuff out.
Do remember that if the cough doesn’t settle, or you have a new unexplained cough for more than 3 weeks, you should speak to your doctor.
Where Can I Get Help to Quit?
The NHS has lots of free resources, including local Stop Smoking Services. You can find your local service on the NHS website in England: Northern Ireland, Scotland and Wales have their services.
At a local stop-smoking service, you’ll get free help from a trained advisor, including support in one-to-one or group sessions (usually starting a couple of weeks before you quit and going on weekly until 4 weeks after you stop).
Your advisor can help you identify and manage your triggers for smoking; explain the various products available to help you quit and decide which one (or which combination) is right for you; and provide support and encouragement along your journey.
Can Smoking Cessation Products Help Me Quit?
There are a range of smoking cessation products that can help you quit successfully. There’s good evidence you’re more likely not to start smoking again if you’re using one or a combination of these products. And using a smoking cessation aid in combination with help from a professional advisor increases your chance of being a long-term non-smoker even more.
Many – including nicotine replacement products (gum, patches, inhalators, nasal and mouth sprays, tablets and lozenges) and vapes, are available without prescription. Some, such as bupropion (brand name Zyban), which is thought to act on the part of the brain responsible for addictive behaviour, are available on prescription. A further prescription medicine called varenicline (brand name Champix) is currently not available.
Remember, if you can quit for just 28 days, you’re five times more likely to be able to stop for good.
Is Vaping Dangerous?
In 2015, Public Health England published a report stating that after reviewing all the evidence, it had concluded that vaping was 95% less harmful than smoking. It’s not known if it is entirely without harm – so doctors definitely recommend that if you don’t smoke, you shouldn’t vape. But it doesn’t contain tar or many of the other toxins found in tobacco smoke.
There have been concerns about acute lung damage, called ‘EVALI’. However, most of these involved people who had used their vaping devices to breathe in fluids containing a derivative of cannabis. The second message, therefore, is ‘If you do vape, don’t put anything in it that isn’t supposed to be in it’.
Finally, there have been worries about illicit vapes and e-cigarettes, which have been found to contain unsafe levels of nickel, lead, chromium and more. So the last message is ‘Never buy vapes or e-cigarettes from an unlicensed supplier’.
On the plus side, for existing smokers, there’s evidence that you’re up to twice as likely to quit successfully using vapes rather than other nicotine replacement products.
It's Good To Talk
Successful quitters report that family and friends can be invaluable allies when they’re quitting:
- 29% said family and friends were key motivators.
- 21% found it helpful to talk to other people who had quit successfully.
- 37% said keeping their hands busy helped distract them from smoking.
- The same number found changing their routine was a useful distraction.
- 37% also found it useful to go for walks to take their mind off a desire to smoke.
In conclusion, quitting smoking is a challenging yet highly rewarding journey that can significantly improve your health and quality of life. Making use of the resources and support systems available, such as local NHS Stop Smoking Services and expert advisors, can greatly increase your chances of success.
While some might find alternative nicotine replacement products or vaping beneficial, it is crucial to stay informed about their safe use. Remember, the support of family and friends, along with lifestyle changes and perseverance, can play vital roles in this transformative process.
Every day without smoking is a step closer to a healthier, smoke-free future, filled with numerous benefits that far outweigh the initial struggles of quitting.
For more detailed insights and guidance, be sure to explore our comprehensive guides and stay updated with the latest tips and advice on our blog pages. Your heart will thank you for it.