Smoking Cessation



Going smoke free isn’t easy, but when you see the drastic improvements in your life and health, you’ll want to set your action plan as quickly as possible

How will my health benefit?

  • You will reduce your risk of developing illness, disability or death caused by cancer, heart or lung disease.
  • You will reduce your risk of gangrene or amputation caused by circulatory problems.
  • You will protect the health of those around you by not exposing them to secondhand smoke.
  • You will reduce the chances of your children suffering from asthma or glue ear.
  • You will improve your fertility levels and your chance of a healthy pregnancy and baby.
  • You will improve your breathing and general fitness.
  • You will enjoy the taste of food more.

How will my lifestyle improve?

  • You will save money – as much as several hundred pounds a month, if you’re a heavy smoker.
  • You will no longer smell of stale tobacco.
  • The appearance of your skin and teeth will improve.
  • You will feel more confident in social situations – you won’t be worrying about the secondhand smoke you create anymore.
  • As a non-smoker, you may even find you get approached more often by potential new friends and partners when out socialising.
  • Your home will smell fresh and you will no longer be staining your walls with nicotine.
  • You will reduce the risk of fire in your home.


20 mins Blood circulation and pulse return toi normal. Circulation improved in hands and feet, making them warmer.
8 hours The oxygen levels in your blood return to normal. Chances of a heart attack start to fall.
24 hours Carbon monoxide is eliminated from the body. The lungs start to clear out mucus and other debris.
48 hours Nicotine is no longer detectable from the body. The ability to taste and smell is improved.
72 hours Breathing becomes easier as the bronchial tubes relax. Energy levels increase.
2-12 weeks Circulation improves throughout the body, making walking easier.
3-9 months Breathing problems, coughing, shortness of breath, and wheezing improve. Overall lung function is increased by 5-10%
5 years Risk of heart attacks fall to about half that of a smoker.
10 years Risk of lung cancer falls to about half that of a smoker. Risk of heart attacks fall to about the same as someone who has never smoked.

FREE NHS SMOKING HELPLINE: 0800 848484 – 7 Days a week, 8am to 10pm. Here to help you!

You can also self-refer to the NHS Lothian Stop Smoking Service. Click here for details.