Seven Stoptober tips to help you quit smoking and stay nicotine free for good

NHS Scotland has shared some expert advice to help you ditch the cigs forever.

Scots are among the unhealthiest nations in Europe, with smoking one of our worst habits.

Smoking causes a variety of cancers including lung, mouth,tongue, oesophagus, throat, pancreas, liver, bladder, bowel, and stomach. But it can also be responsible for strokes, heart disease, COPD, diabetes, ulcers, eye disease and pregnancy issues among many other conditions,

Today is the start of October, traditionally the month when people will try to give up their nicotine habits.

With Stoptober officially underway, the advice is to properly plan your decision to quit and if you can manage to stay off the cigarettes, cigars or tobacco for 28 days you are five times more likely to quit for good.

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NHS Scotland have handy tips to help you stop smoking which you can read below.

Seven Stoptober tips to quit smoking and nicotine for good

1. Set your quit date - Choose a day within the next two weeks. This will give you enough time to prepare.
2. Choose your reasons for quitting - it may be you are pregnant, beginning to notices changes to your health, wanting to be healthier, the cost of tobacco products or a variety of other more personal reasons. Keep your list with you to help strengthen your resolve.
3. Identify your smoking triggers - notice when you have a cigarette. These’ll be your triggers to avoid and knowing what they are helps you stay in control.They could be emotional triggers like stress and anxiety, habit triggers like talking on the phone or watching TV or social triggers like going to the pub or seeing someone else smoking. You may want to completely avoid your triggers at first while you find ways to handle them.
4. Prepare to fight your cravings - and what to do with your hands and mouth as an alternative
5. Get rid of smoking reminders - wash the jacket you wear to take smoke breaks, clean your car, get rid of matches, ashtrays and any cigarette butts which may be outside your home and put craving fighting items like straws, nicotine gum or a list of chores in the places you kept your smoking equipment
6. Tell friends and family -quitting is easier when you have support from your loved ones.
7. Make yourself aware of additional support - Scotland’s NHS inform website is a useful place for information on what’s available locally

What happens to your body when you stop smoking

The sooner you quit, the sooner you’ll notice changes to your body and health.

• After 20 minutes your pulse rate will already be starting to return to normal.
• After eight hours your oxygen levels are recovering and the harmful carbon monoxide level in your blood will have reduced by half.
• After 48 hours all carbon monoxide is flushed out. Your lungs are clearing out mucus and your senses of taste and smell are improving.
• After 72 hours your breathing may feel easier because your bronchial tubes should have started to relax and your energy will be increasing.
• After two to 12 weeks blood will be pumping through to your heart and muscles much better because your circulation will have improved.
• After three to nine months any coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.
• After a year your risk of heart attack will have halved compared with a smoker’s.
• After 10 years your risk of death from lung cancer will have halved compared with a smoker’s.

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