How Smoking Hurts You

• Lungs – Causes chronic cough, asthma, COPD (chronic obstructive pulmonary disease), and lung cancer. Smokers are up to 25 times more likely to develop lung cancer compared to non-smokers.
• Heart – Nicotine increases blood pressure, carbon monoxide reduces oxygen supply, and tar damages arteries — leading to a higher risk of heart attack, stroke, and high blood pressure.
• Brain – Smoking narrows blood vessels, increasing the chance of stroke, memory loss, and dementia later in life.
• Skin – Speeds up aging by breaking down collagen, leading to wrinkles, dull complexion, and premature skin sagging.
• Immune system – Weakens your body’s defense, making you more vulnerable to infections.
• Family & Friends – Secondhand smoke is just as dangerous. Children exposed are at greater risk of asthma, ear infections, and sudden infant death syndrome (SIDS).

Shocking Facts You Should Know

• A single cigarette shortens your life by about 11 minutes.
• Cigarette smoke contains more than 7,000 chemicals, of which at least 70 are known to cause cancer.
• Smokers lose, on average, 10 years of life expectancy compared to non-smokers.
• In Malaysia alone, over 20,000 deaths every year are linked to smoking-related diseases.
• Globally, tobacco kills more than 8 million people annually, including 1.3 million non-smokers exposed to secondhand smoke.
  

Why It’s Hard to Quit

Nicotine is highly addictive — it changes the way your brain works, creating strong cravings and withdrawal symptoms when you try to stop. That’s why many struggle to quit, even when they understand the dangers.

But the good news? Millions of people worldwide have successfully quit. With the right mindset, professional help, and healthier lifestyle habits, breaking free is possible.

A Healthier Choice

Quitting is not easy, but it’s one of the best decisions you can ever make for yourself and your loved ones. Within minutes of quitting, your body already starts to heal:

• 20 minutes: Heart rate and blood pressure drop.
• 12 hours: Carbon monoxide levels in blood return to normal.
• 2–12 weeks: Circulation improves, lung function increases.
• 1 year: Risk of heart disease is cut in half.
• 10 years: Risk of lung cancer drops to about half that of a smoker.
  

Tips to Help You Quit



• Start small – Reduce gradually if cold-turkey feels too hard.
• Find support – Share your goal with family, friends, or join a quit-smoking program.
• Replace the habit – Exercise, chew fruits, drink water, or practice deep breathing when cravings hit.
• Avoid triggers – Stay away from smoking environments, alcohol, or stressors that tempt you.
• Use tools – Consider nicotine patches, gums, or counseling for extra help.

Every cigarette you don’t smoke adds more life, health, and happiness to your future. Quitting protects not just you, but also your family, children, and friends from the dangers of secondhand smoke.

Your health, your choice. Quit today — for yourself and for those you love.