Do you know all the benefits of stopping smoking?

There are lots of reasons and benefits to stopping smoking. As well as saving money, you could see health benefits right away!

When you give up cigarettes, you’ll find that your body and your brain go through good changes, day by day, week by week. Your body can recover, you'll look better, have more energy and feel healthier.

20 mins

Your pulse and heart rate drops as soon as you’ve finished your last cigarette. Your blood pressure starts to return to normal.

12 hours

Your body removes the carbon monoxide found in cigarettes from your body. Levels return to normal and your oxygen levels increase.

1 day

As your blood pressure drops your circulation improves. You’ve already reduced your risk of heart disease from high blood pressure caused by smoking.

2 days

Your nerves begin to heal and your sense of taste and smell will be back to normal.

3 days

Any nicotine in your body will now be gone completely. You may have nicotine withdrawal symptoms, but these will soon pass.

1 month

As your lungs heal you may notice less coughing and shortness of breath. You could also find it easier to do exercise.

9 months

By this time, your lungs will have significantly healed. Cilia (like small hairs) inside your lungs will have recovered from the effects of cigarette smoke.

1 year

When you’ve stop smoking for a year. Your risk of coronary heart disease will half. It will continue to decrease too.

5 years

Your arteries and blood vessels begin to widen again now that they’ve healed. You’ve lowered your risk of blood clots and having a stroke.

10 years

At the 10 year mark, you’ve cut your chances of dying from lung cancer in half, and dramatically reduced your likelihood of getting mouth, throat or pancreatic cancer.

15 years

Your chances of developing heart disease are the same as someone who has never smoked. Your chances of getting pancreatic cancer are the same as a non-smoker too.

20 years

Your risk of dying from a smoking-related cause - like lung disease or cancer - is now as low as someone who has never smoked a cigarette in their life.

There are lots of reasons and benefits to stopping smoking.

Take the quiz below and see how much you know about stopping smoking, the benefits, the support and methods available to help you to stop.

Question 01

Smoking helps people to deal with their stress.



Smoking doesn’t help with stress, it reduces nicotine withdrawal symptoms like irritability, low mood, cravings – and this tricks your mind into thinking smoking helps with stress.

Smoking doesn’t help you deal with stress; in fact nicotine addiction can increase your stress levels and make you feel worse.


There are lots of activities that can help reduce stress without having a cigarette; this includes exercise, breathing & relaxation techniques and having fun with friends.

When you feel stressed try laughing, this stimulates your feel good hormones and reduces the stress hormone.

Question 02

Stopping smoking can improve your sex life.



Men who smoke have poorer quality sperm and increased impotence.

When you stop smoking your blood flow and sensitivity improves, this may mean better erections and improved sexual pleasure.


Having a personal reason to stop smoking can really help give you the motivation you need to succeed. Keep a note of your reason so you can look at it if you are tempted!

Sign up to receive Stop Smoking London text messages to help keep you motivates as you stop smoking.

Question 03

You will look better after you stop smoking.



Studies have found that people who do not smoke are three times more attractive to potential partners than smokers.

Stopping smoking results in improved appearance, including reduced wrinkling & aging of skin.


Stop smoking and with the money you save treat yourself to some new clothes.

Throw all your cigarettes and ashtrays away and have your dentist clean your teeth & get rid of smoking stains.

Question 04

If you cut down on the number of cigarettes you smoke a day it will have a health benefit.



The only way to reduce the risk of health problems from smoking is to make stopping completely your aim.

The only way to reduce the risk of health problems from smoking is to make stopping completely your goal.


Sign up to receive Stop Smoking London text messages to help keep you motivated as you stop smoking.

Make a list of the reasons you want to stop smoking and keep it on you to remind you as you stop.

Question 05

Stopping smoking will increase your chances of becoming pregnant.



Smoking reduces fertility in both women and men and can increase the length of time it takes to get pregnant.

Men who smoke have a lower sperm count than non-smokers. When women stop smoking they have an improved womb lining, making it easier to get pregnant.


If your partner smokes get them to stop smoking with you, or at least ask them not to smoke around you.

Find yourself wanting just one cigarette? Instead try a nicotine nasal spray for a quick and effective dose of nicotine to beat your craving.

Question 06

Using e-cigarettes is just as dangerous as smoking cigarettes.



E-cigarette aren’t completely without risk, but we know they are much less harmful than if you were to continue to smoke.

There is good, reliable scientific evidence that e-cigarettes are a lot less harmful than cigarettes.


Sign up to receive Stop Smoking London text messages to help keep you motivated as you stop smoking.

Get help choosing the right e-cigarette and e-liquid for you from a specialist vape shop. You can find a list of vape shops here

Question 07

Smoking around a pregnant friend or family member, is just as harmful to the baby as if they were smoking.



A 100% smoke free environment is recommended for all women during pregnancy to improve the chances of giving birth to a healthy baby.

Being exposed to other people’s tobacco smoke carries the same risks to a baby as mum smoking.


TIP: Don’t rely on just one method to stop smoking - try our text message motivational service with, NRTs or tablets from your doctor.

If you know why you smoke or the situations where you are more likely to, you can make simple changes to help you stop!

Question 08

It takes about a month after stopping smoking before you will see any improvement in your breathing and fitness.



Within 72 hours of stopping your breathing will improve and you’ll start to feel more energetic.

Within 12 hours of stopping the carbon monoxide found in cigarettes is removed from your body. Levels return to normal and your oxygen levels increase.


Increase your chances of stopping smoking using products together with motivational help.

Keep your stop smoking products close so you can use them instead of smoking.

Question 09

Managing your nicotine cravings and nicotine withdrawal symptoms is important to successfully stop smoking.



NRTs are products that provide you with a low level of nicotine to help manage cravings so you can stop smoking for good

One of the hardest parts of stopping is managing nicotine cravings and nicotine withdrawal symptoms.


Using two different forms of NRT, usually the patch and one of the oral products can be particularly helpful.

There are several products for you to choose from including the patch, gum & lozenges, inhalator, microtab & mouthspray.

Question 10

Quitting smoking will mean you put on lots of weight that you can’t lose?



There is a way to avoid weight gain as a side effect of nicotine withdrawal. If you’re worried, planning before your quit date can help. Even starting to drop sugary drinks and sugar from your tea can make a big difference. If you’re still worried about weight gain, once you have quit and have more energy, you can take bigger steps by getting more active. There are lots of activities and how-to exercise videos on the NHS website.

It isn't the case for everyone! The most important thing to remember is that the health benefits of stopping smoking outweigh the risk of weight gain - don’t give yourself too many challenges all at once, like beginning an intense exercise routine or starting a restrictive diet. When you have successfully quit smoking, you can then begin a new exercise routine, like the popular Couch to 5K app.


Support is available throughout Greater London to help you stop smoking, click here to find out what’s available near you.

To help you to quit smoking request a call back from a smoking advisor today.

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Spend your money on something for you!

Stopping smoking won’t just make you feel better; the money you save can be spent on you or your family! Treat yourself to new clothes or airline flights or a fun family day out. How much extra money will you have when you stop smoking?

In one week you could save


That's a new skincare product

In one month you could save


That’s a family meal out

In six months you could save


A shopping spree

In one year you could save


Start saving for something really special

In one week you could save


That's your football teams shirt

In one month you could save


That’s a designer pair of trainers

In six months you could save


That’s a luxury holiday

In one year you could save


Some return airline flights

In one week you could save


That’s your weekly family food shop

In one month you could save


A new piece of technology

In six months you could save


That’s a top of the range smart tv

In one year you could save


That’s a few months rent

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