Quitting smoking: taking steps towards better lung health 

November is Lung Cancer and COPD Awareness Month, making it a timely opportunity to think about lung health and the impact smoking can have on our bodies. 

Quitting smoking is one of the most significant steps a person can take to improve their health. But knowing that does not necessarily make it easy. Smoking can become closely linked to daily routines, stress and the moments we take for ourselves throughout the day. Whether you have been thinking about quitting for a while or have tried before, stopping is a process. It does not have to happen overnight. 

Smoking affects almost every part of the body, but its impact on lung health is particularly significant. Tobacco smoke contains harmful chemicals that damage lung tissue and increase the risk of serious conditions, including lung cancer and chronic obstructive pulmonary disease (COPD). 

COPD is a group of lung conditions, including emphysema and chronic bronchitis, that cause breathing difficulties. Symptoms can include persistent coughing, wheezing and breathlessness. Lung cancer is another serious risk associated with smoking. Although not everyone who develops lung cancer has smoked, smoking remains a leading cause of the disease. 

Understanding these risks is important, but so is recognising that quitting can make a difference at any stage. Even after years of smoking, stopping reduces the risk of smoking-related illnesses and allows the body to begin recovering. 

The benefits of stopping smoking begin sooner than many people realise. Within days, carbon monoxide and oxygen levels in the blood return to normal. Over the following weeks and months, circulation and lung function can improve, and many people find physical activities become easier. 

Over time, quitting significantly reduces the risk of serious smoking related conditions, including heart disease, stroke and lung cancer. Whatever your age or how long you’ve smoked, stopping smoking can improve your health and increase your chances of living a longer, healthier life. 

There is no single approach to quitting smoking that works for everyone. Some people choose a quit date and stop completely, while others benefit from planning ahead and changing their routines gradually. Thinking about when and why you smoke can be a helpful starting point. Is it part of your morning routine, a response to stress, or something you associate with work breaks or social occasions? 

• Notice your triggers. Recognising when cravings are more likely can help you plan ahead. 

• Try a realistic alternative. You might take a short walk during a break, keep your hands occupied or find another way to unwind after a difficult day. 

• Explore treatment and support. Nicotine replacement therapy, such as patches, gum or lozenges, can help manage cravings and withdrawal symptoms. A pharmacist, GP or local stop-smoking service can help you explore suitable options. 

You do not have to rely on willpower alone. Getting support can make quitting more manageable, and a stop-smoking service can help you make a plan that fits your circumstances. 

Nicotine withdrawal may temporarily lead to irritability, difficulty concentrating, changes in sleep or low mood. These feelings can make the first few weeks particularly challenging. Letting people around you know that you are quitting may help, especially if they can offer encouragement when cravings arise. 

If you have tried to quit before and started smoking again, that does not mean you cannot succeed. Previous attempts can help you understand what you found difficult and what support might make a difference next time. A setback is not a reason to give up on trying again. 

Take one step towards quitting: look up your local stop-smoking service, speak to a pharmacist or GP, or identify one situation where you could try a different routine. Support is available, and you do not have to do it alone.