Giving up smoking is one of the most important steps you can take to keep your heart healthy. When you stop smoking you may initially feel irritable, restless and experience shakiness. This should only last a few weeks and you will soon feel better as your general fitness returns. These feelings are a sign of recovery - it is your body getting used to its normal state. Nicotine is an addictive substance and the body can start to crave it. These are the so-called "withdrawal symptoms". Many smokers feel uncomfortable, or unable to cope without it. You can use nicotine replacements in many different forms as patches, chewing gum, inhalers and nasal sprays. Ask your GP, practice nurse or pharmacist for further advice.

The benefits of stopping smoking

You probably know about the long-term benefits of stopping smoking, but did you know how many benefits might kick in as soon as you give up? Within hours:

• You’ll get your breath back. Smokers often become short of breath more quickly than non-smokers
• Your circulation will improve in your hands and feet, making them feel warmer.

Within days:

• Your body's defences will be boosted and you’ll get fewer coughs, colds and other viruses
• You’ll enjoy your food more as your sense of taste and smell return
• That stale smell of cigarettes that clings to clothes and furniture will disappear
• Your appetite will begin to increase, so try to keep healthy snacks to hand such as fruit and vegetables.

Within months:

• Your blood circulation will continue to improve and walking will become easier
• You'll see the financial benefits - see how much money you've saved from not smoking!

Longer term:

• Can help to keep your heart healthy
• Because smoking causes wrinkles, quitting will help you look younger for longer.

Quitting smoking

There is no quick or easy way of giving up smoking and nothing can make you stop. But if you really want to there are many things that can increase your chances of staying smoke free:

• Make a date to quit smoking and stick to it
• Keep busy to help you to take your mind off cigarettes
• Ask for support from your family and friends
• Change your routine - try to avoid situations that make you more likely to smoke, like the smoking room at work or the shop where you usually buy cigarettes
• Treat yourself - if you can, use the money you are saving by not smoking to buy yourself something special
• Think positively and take one day at a time - each day without a cigarette is good for your heart and your health

If you need further support and advice you can contact your local NHS Stop Smoking service or call the NHS Smoking Helpline on 0800 169 0 169.

Website links

Giving Up Smoking: the NHS Stop Smoking site
www.givingupsmoking.co.uk ASH: Action on Smoking and Health
www.ash.org.uk QUIT: the main agency offering stop smoking support in England
www.quit.org.uk
0800 002200 These web sites are for reference purposes only.