Smoking Cessation

This is a misconception! Do not use isolated examples from people around you as an excuse not to quit.

Data shows that smokers live on average nearly seven years less than non-smokers, and the top four leading causes of death in Hong Kong are all related to smoking.

Therefore, the World Health Organization has classified long-term smoking as a disease, not just a “habit,” requiring active treatment and support.

Many people worry that after smoking for years, quitting will lead to “a host of illnesses.” In reality, most discomfort during quitting is due to withdrawal symptoms from nicotine addiction, not harm caused by quitting itself.

Common withdrawal symptoms include:

• Dizziness, headaches
• Anxiety, irritability
• Poor concentration, fatigue
• Low mood, feelings of depression
• Insomnia

These discomforts typically appear in the first three months of quitting, gradually diminish over time, and generally disappear completely within three months of successful cessation.

In contrast, if you continue smoking, your body will gradually develop serious problems such as heart disease, stroke, and COPD over the coming years—risks far greater than the initial discomfort of quitting.

Both firsthand and secondhand smoke can cause the various heart diseases, cancers, and lung diseases mentioned above, harming children, elderly family members, and partners alike.

Secondhand smoke (environmental tobacco smoke) contains numerous toxic chemicals. Even if you only smoke at the doorway or by the window, smoke can still drift indoors.

Thirdhand smoke refers to toxic residues remaining on clothes, walls, furniture, and utensils after smoking, which can persist for days or even weeks after the last cigarette.

If you truly want to protect those you care about, the only solution is to quit smoking completely as soon as possible.

Physical improvements happen faster than you might imagine, progressing from days to over a decade:

• Within days: Carbon monoxide levels in the blood drop, blood pressure, heart rate, and pulse return to normal levels, and sense of smell and taste begin to improve.
• Around 3 months: Lung function begins to improve, energy increases, coughing and wheezing decrease.
• 1 year: Risk of heart disease is reduced by half compared to when smoking.
• 5 years: Stroke risk drops to levels comparable to non-smokers.
• 10 years: Lung cancer risk decreases by about 50-70% compared to continuing smokers, and risks of other cancers also decline significantly.
• 15 years: Heart disease risk approaches that of people who have never smoked.
• In other words, every day you delay quitting is a day you delay your body’s self-repair process.

The main reason for long-term smoking is addiction to nicotine in cigarettes, not a lack of self-discipline. After stopping smoking, declining nicotine levels trigger the withdrawal symptoms mentioned earlier, wave after wave, making it difficult for many to endure on willpower alone.

Research shows that quitting by willpower alone has a success rate generally below 5%. With support from healthcare teams, appropriate medications, and counseling, success rates can increase substantially. This does not mean you lack willpower—it means this is an addiction problem that requires treatment.

Quitting smoking does not mean going “cold turkey.” Various safe and effective methods are now available to help with cessation.

Nicotine Replacement Therapy (NRT)

These products use lower, safer doses of nicotine to reduce withdrawal symptoms, with gradual dose reduction, including:

• Patches: Applied to the skin, steadily releasing nicotine; side effects are mainly local skin irritation or sensitivity.
• Gum: Suitable for chewing when sudden cravings occur; common side effects include soreness in the mouth or jaw, burping, and indigestion.
• Inhalers: Mimic the smoking action, helping manage “hand-to-mouth” habits; may cause oral or throat discomfort.
• Oral Smoking Cessation Medications
• Bupropion (Zyban): Reduces the “satisfaction” from smoking; common side effects include insomnia, dry mouth, headaches, tremors, nausea, and anxiety.
• Varenicline (Champix): Generally has more favorable cessation outcomes, but may also cause nausea, insomnia, and headaches.

Which is best depends on individual health conditions, past experiences, and medication responses. It is recommended to choose under the assessment of a doctor or smoking cessation nurse.

It is generally recommended to remain completely smoke-free for at least one year to be considered truly successful. Even after success, remain vigilant—do not let “just one cigarette at a social event” or “just one won’t hurt” reawaken the dormant addiction, or the next attempt to quit will be even harder.

Practical Tips for Quitting Smoking

During the early stages of quitting, you can take steps in daily life to reduce discomfort and psychological cravings:

Drink plenty of water and fresh fruit juice to stay hydrated and help metabolize nicotine.

Consume more foods rich in vitamins B and C to help alleviate oral discomfort and fatigue.

Avoid places where people are smoking to reduce temptation—for example, leave the “smoking circle” immediately after meals.

Plan ahead for “craving attacks”: use gum, drink water, take deep breaths, or go for a short walk instead of lighting up.

Tell family and friends you are quitting, ask for their support, and request they avoid offering cigarettes or smoking in front of you.

Some people may gain a little weight, usually due to increased appetite and improved taste. You can adjust your diet and exercise habits once your cessation is more stable.

In Hong Kong, you do not have to face quitting alone:

• Department of Health Integrated Smoking Cessation Hotline: 1833 183, providing telephone counseling and referral services.
• Department of Health Tobacco Control Office website: Offers smoking cessation information and self-help materials, www.tco.gov.hk
• Family medicine clinics: Can tailor a cessation plan based on your personal medical history and medication profile.
• Department of Health and Hospital Authority: Provide smoking cessation services primarily through professional counseling, with nicotine replacement therapy available when needed.
• Selected public hospitals: Offer specialized smoking cessation clinics with follow-up by doctors and healthcare teams.

If you are considering quitting smoking, why not take the first step today: set a “quit date” then consult healthcare professionals or smoking cessation services, and let a professional team accompany you in this battle for yourself and your family.