How to quit smoking

What are the benefits of quitting smoking?

Quitting may not be the easiest thing in the world, but you can experience so many health and lifestyle benefits when you stop smoking. You can expect to

• Breathe easier. According to the NHS, after 3 to 9 months of quitting smoking, coughs, wheezing and breathing problems can improve as your lung function increases by up to 10%.
  
  
• Feel more energised. Your energy levels can start to increase soon after quitting, and within 2 to 12 weeks your circulation improves.
  
  
• Feel less stressed. While quitting smoking can feel stressful at first, evidence shows that after the withdrawal stage, people who stop smoking can experience reduced stress and anxiety.
  
  
• Improve your smell and taste. Quitting smoking can improve your senses of smell and taste, and you may notice that food tastes better.
  
  
• Cut your risk of cancer and other diseases. According to the NHS, quitting smoking reduces your longer-term risk of cancer, lung disease, heart disease and stroke. After 10 years, your risk of death from lung cancer falls to half that of a smoker.
  
  
• Live longer. It’s never too late to quit smoking. Stopping smoking can reduce your risk of serious smoking-related diseases and benefit your health, whatever your age.
  
  
• You could pay less for life insurance. Life insurance is generally more expensive for smokers than non-smokers. Provided you meet our definition of a non-smoker, you could be eligible to apply for a new policy after 12 months nicotine-free as a non-smoker.
  
  
• Save money. Giving up smoking means you’ll no longer be spending money on cigarettes, so the savings can quickly add up.

Tips to quit smoking

Everyone’s quitting journey is different. But there are some great tips to help boost your chances of stubbing out for good.

• Remember your reasons. Pinning down your reason for quitting can be a great motivator. Whether it’s to improve your health, protect those around you, or save money, keep your reasons in mind when cravings strike.
  
  
• Be prepared. There’s more to quitting than just throwing your cigarettes in the bin. Having the right support can make a difference. Speak to your GP, pharmacist or local Stop Smoking Service, or try the NHS Quit Smoking app.
  
  
• Try nicotine replacement therapy. Products such as patches, gum and lozenges can help you manage cravings and other nicotine withdrawal symptoms while you quit.
  
  
• Talk to your loved ones. Let those closest to you know you’re trying to quit as they can encourage and motivate you to keep going.
  
  
• Go easy on yourself. Quitting can be challenging, so find healthy ways to relax and distract yourself from cravings, such as getting active or starting a new hobby.
  
  
• Know your triggers. Think about the situations that make you want to smoke and plan how you'll manage them. Your triggers could include drinking alcohol, having a coffee or spending time with other people who smoke.
  
  
• Get active. Physical activity can help distract you from cravings. Try going for a walk, doing some gardening or finding another activity you enjoy.
  
  
• Eat well. Your appetite may increase after you quit smoking. Eating balanced meals with plenty of fruit, vegetables and wholegrain options can help you maintain a healthy diet.
  
  
• Reward yourself. Put aside some of the money you would have spent on cigarettes and use it to treat yourself or save towards something you want.

What changes happen in the body after you quit?

Despite the withdrawal side effects, quitting smoking can have positive effects on your body almost straight away, and you’ll continue to see changes over time:

• After 20 minutes: Your pulse rate starts to return to normal.
  
  
• After 8 hours: Your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half.
  
  
• After 48 hours: Your carbon monoxide levels will have dropped to that of a non-smoker. Your lungs will be clearing out mucus, and your senses of taste and smell will be improving.
  
  
• After 72 hours: Breathing may feel easier as your bronchial tubes start to relax, and your energy levels will be increasing.
  
  
• After 2 to 12 weeks: Your circulation improves.
  
  
• After 3 to 9 months: Coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.
  
  
• After 1 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.

What to expect when you quit smoking

Everyone’s experience of quitting smoking is different. Nicotine withdrawal can cause temporary physical and emotional symptoms, particularly while your body adjusts to being smoke-free. Knowing what to expect can help you feel more prepared and manage these symptoms.

• Cravings. Strong urges or cravings to smoke are a common nicotine withdrawal symptom. They should become easier to manage as your body adjusts to being smoke-free.
  
  
• Feeling tired. You may experience tiredness or have trouble sleeping after you stop smoking while your body adjusts.
  
  
• Appetite. Nicotine can suppress your appetite, so you may feel hungrier after you quit and some people may gain weight.
  
  
• Physical symptoms. Some people experience symptoms such as coughing, constipation or dizziness after quitting. These symptoms are temporary.
  
  
• Changes in mood. You may feel irritable, anxious, tense or low in mood while experiencing nicotine withdrawal. These symptoms are temporary, but speak to your GP if you’re concerned about how you’re feeling or need additional support.

Smoking and life insurance

It’s important not to lie about smoking when taking out life insurance, as you may find yourself without cover if anything were to happen. But, once you’ve stopped smoking and using nicotine replacement products for 12 months, you can apply for a new L&G life insurance policy. If you meet our non-smoker definition, you could potentially benefit from cheaper premiums – and a much healthier life.