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Cigarette smoke damages lung tissue and irritates airways, which makes breathing harder. Smoking also damages cilia (tiny hairs) in the airways, so the cilia can’t do their job of clearing mucus, dirt, and germs from the lungs. It’s never too late to quit smoking. Your health will start to improve on the same day you stub out your last cigarette.
You may be more likely to quit for good if you seek support from others.
Talk to your doctor about your plans to quit. Ask about stop-smoking products that can help. Your options include oral medications and nicotine replacement therapy (such as gum, a patch, or nasal spray).
Join a support group or get advice from an ex-smoker.
Ask other smokers in your household to quit with you.
There isn’t one right way to stop smoking. Everyone quits in his or her own way. Some of these tips may help:
Make a list of reasons you want to quit. Keep this list and read it often.
Pick a date to quit smoking. Then stick to it.
List the things that make you want to smoke. Think of ways to avoid these “triggers.”
Set goals for yourself, such as going for 1 week without smoking. Reward yourself when you meet your goals.
If you don’t quit the first time, keep trying! Many people have to try more than once before they stop smoking for good.