Quit Month

Today is World No Tobacco Day (WNTD), and the World Health Organization (WHO) has designated the theme of 2025 as “Unmasking the Appeal: Exposing Industry Tactics on Tobacco and Nicotine Products.”

To attract more users to their products, tobacco companies add additives like sweetness, fruit flavours, and menthol into their products to mask the harshness of tobacco smoke. They also deceive consumers by using terms like "smooth" to describe the smoking experience. Additionally, they use trendy packaging designs and an endless variety of flavours to tempt people into taking their first puff.

Studies have shown that additives in tobacco products encourage people to become long-term smokers and reduce their ability to assess the harms of tobacco products. Research also confirms that individuals who consume menthol tobacco products tend to have a higher dependence on nicotine, lower success rates in quitting smoking, and even if they manage to quit, they are more likely to relapse in the future.

All tobacco products are harmful. Please don’t let the tobacco companies deceive or seduce you.

Quit smoking month is coming in June!

Congratulations on taking the first step successfully! Remember to tell your family and friends that you are determined to quit smoking. If you need support, we have many ways to help you to quit smoking! You can also ask friends who have quit smoking for advice. If your family and friends are smokers, it is best to ask them to quit smoking with you, so that you can support and encourage each other, and start living your new tobacco-free life together!

In Hong Kong, more than 90 out of every 100 people have never smoked or have successfully quit smoking. Welcome to our tobacco-free family!

Good news! It turns out that after quitting for a day, our blood pressure, heart rate and carbon monoxide levels in the body have returned to normal levels!

These improvements occur immediately, as you reap the benefits of quitting! Every extra day you stay tobacco-free is a step towards health, saving more "health coins" for your future.

Don't underestimate the changes on the first day, it is the first cornerstone of your successful quitting journey!

Keep putting in effort to stay tobacco-free!

Congratulations on being tobacco-free for 3 days! Keep up the great work!

If you feel the urge to smoke, try to stop, wait, take a deep breath, and drink a glass of water. If you still feel the urge, spend 5-10 minutes doing stretching exercises, listening to a song, or engaging in other distracting activities.

You can also keep the nicotine lozenges, gum or sugar-free gum in obvious or easily accessible places, such as on the table, in your handbag, or in shirt or pants pockets. Whenever you get the urge to smoke, you can just take them out and use them.

Quitting smoking is never easy. For the sake of your own and your family's health, you must not let down your guard. We fully support you. If you need any assistance, dial 1833 183 to talk to us.

Chinese medicine acupuncture for smoking cessation can help regulate bodily functions, promote lung qi, calm and soothe the mind, and stimulate and increase dopamine levels. This can help alleviate the physical discomfort experienced during the early stages of quitting smoking.

Over 80% of quitters reported a significant reduction in withdrawal symptoms such as dizziness, headaches, irritability, fatigue, anxiety, cravings, increased appetite, insomnia, and difficulty concentrating after receiving acupuncture treatment.

When combined with self-applied pressure on ear points, the effects of acupuncture are even more pronounced. If you’d like to learn more, dial 1833 183 to talk with us.

What do you do when you’re feeling bored and craving a cigarette? Just exercise! Simple exercises such as marching in place and stretching your hands and feet can help you distract yourself! You can also go out for a walk, run, or do muscle training, etc. It doesn’t take long; the urge to smoke will naturally disappear in 3 to 5 minutes.

In the long run, you can develop a habit of doing exercises, such as swimming, cycling, going to the gym, etc. In addition to making your body more toned, it can also help you quit smoking. What are you waiting for? Choose a sport that you like, devote your attention, and stay away from cigarettes.

Keep putting in effort to stay tobacco-free!

Remind yourself that cigarettes do not control your life. When you have the urge to smoke, you can eat a piece of fresh fruit or chew some sugar-free gum to satisfy the craving. Tell yourself that you will continue to persist and make effort to quit smoking.

Congratulations, you have successfully quit smoking for seven days! The process of quitting smoking is not easy, so it is time to reward yourself, such as have a sumptuous dinner with friends, go shopping, or go to the cinemas. This will make you feel good and give you more motivation to continue quitting!

Today is Sunday, take the opportunity to go outdoors, hiking, exercise, spend time with family, or simply enjoy the beauty of nature to keep yourself away from cigarettes.

Nature can not only relax us and relieve stress, but also help us quit smoking. When hiking, the fresh air and natural beauty can make you focus on the present and distract you from your desire for tobacco. Exercise can also release happy hormones (Dopamine), improve your mood, and help you get through the smoking cessation period more firmly.

This Sunday, embrace nature, embrace a better self, inject positive energy into your body and mind, and continue to stay away from cigarettes!

On the road to quitting smoking, you may have countless thoughts of giving up, but please remember your power and determination for change.

You might write down your reasons for quitting smoking, the challenges you encountered, and your journey, including the situations that once made you waver. More importantly, write down how you overcame difficulties step by step and gained strength and grew from them.

When you feel tired and want to give up, re-visit this diary and let those people and things that are still vivid in your mind rekindle your confidence.

You are not alone, your efforts deserve to be seen, and your changes will bring infinite possibilities. Keep going, tomorrow will be a better day!

Studies have shown that heavy daily smokers have fewer taste buds on their tongues, dulling their sense of taste. Quitting smoking can reverse this situation. Usually, two days after quitting, the sense of taste and smell begin to awaken, and it will return to normal levels in a few months.

Having quit for 10 days, your sense of taste and smell will become more sensitive, as if your taste buds have been reopened, and food will be more delicious😋, and the taste of life will be enriched again!

Smoking not only costs money, but also “depreciates” your health via premature ageing, dull skin, yellow teeth and diminished fertility!

Toxins in smoke cause skin cells to oxidize, causing the skin to become rough, dull and lusterless, increase wrinkles and spots, and accelerate skin ageing. Your complexion will darken to an unhealthy yellowish hue, and no makeup can cover that up!

In addition to your skin, your fingers and nails will also turn yellow, your hair will become dry and dull, and problems such as gray hair, hair loss, and baldness will manifest faster. You will look much older than your actual age, and you will smell like smoke, which makes people avoid you.

Smoking causes menopause to start one to four years earlier; it can also cause infertility, osteoporosis, cervical cancer and other diseases. It is too late for regret once symptoms have begun manifesting themselves in your body.

For your own good, you must quit smoking immediately!

Don't be fooled by movies and advertisements; thinking that smoking is chill, stylish, tasteful, and can increase personal charm. In fact, smoking not only costs money, but also affects your appearance and personal image.

Smoking every day is like an invisible thief who slowly steals from you. You lose your youth, your hair becomes dry and dull, you grow gray hair faster and even experience hair loss and baldness. Not to mention yellow and black teeth, bad breath, and increased risk of periodontal disease. In addition, your fingers and nails turn yellow, and it is really embarrassing to hold hands on a date. Smoking makes you older than your actual age, steals your energy, and makes you smells bad. It will also affect your fertility and increase the difficulty of starting a family.

Quitting smoking cannot wait. It will be too late to quit when problems arise. Be good to yourself and quit smoking immediately!

When quitting smoking, try to avoid alcohol or caffeinated beverages. We recommend drinking water with one or two slices of fresh lemon or orange, which is refreshing and helps you while quitting. When you feel a craving, you can also eat healthy snacks such as apples, bananas, cucumber sticks, cherry tomatoes, roasted nuts, etc. to distract yourself and make quitting smoking a little easier.

Have you ever noticed your shortness of breath while walking? Smoking causes carbon monoxide levels in your blood to rise sharply, hindering the delivery of oxygen to muscles and tissues, thus reducing exercise performance and endurance. To improve exercise performance, quit smoking now!

Within 2 weeks to 4 months after quitting smoking, your circulatory system and lung function improve. Studies have shown that quitting smoking for just 14 days can improve muscle endurance. After 2 years of quitting, there is significant improvement in exercise performance.

Keep it up. Everyone supports you!

Happy Father’s Day! If your dad smokes, give him a priceless gift – health, by encouraging him to quit smoking!

You can sit down and have a chat with your dad, gently share your concern for his health, and remind him of the benefits of quitting smoking: better health, better spirits, and the fact that he can stay with you longer to see you get married and meet his grandchildren.

Want to show you care? You can work with your dad to make a smoking cessation plan, call the Quitline 1833 183, explore the "Smoking Cessation Quit App", or go with your dad to a designated location to get free Chinese ear points patches or a one-week smoking cessation drug trial pack.

Smoking does not relieve stress - this deception is caused by nicotine. Nicotine is a stimulant that increases adrenaline secretion, heart rate, and blood pressure, thereby increasing anxiety and tension levels. Smoking harms your cardiovascular system and increases risk of cardiovascular diseases and stroke. Secondhand smoke also affects your family and friends.

Stop making excuses for not quitting smoking! For yourself and your family’s health, quit smoking now.

Studies have shown that secondhand smoke causes a variety of diseases, and the harm of third-hand smoke cannot be ignored because it contains a large amount of toxic substances that can remain on different surfaces such as furniture, carpets and clothing for up to several months. You may ingest said substances through touch or other contact.

Infants and pets like to crawl around the house or play on the floor. They are more likely to come into close contact with toxic tobacco substances on the surface of furniture and clothing. If you love your family and pets, quit smoking immediately! Your whole family deserves a tobacco-free, fresh home.

Smoking damages the blood vessels and cells in the corpus cavernosum and affects erectile function. Various international systematic reviews have found that male smokers had a 50% higher rate of erectile dysfunction than non-smokers, and local and mainland studies have found similar results. The risk of erectile dysfunction is associated with the daily amount of cigarettes smoked.

Smoking affects reproductive health and quality of life. To avoid permanent damage to sexual function, male smokers should quit as soon as possible!

Smoking one cigarette a day still harms your health! Research shows that compared with non-smokers, a cigarette a day increases your risk of stroke by 20% and risk of coronary heart disease by 40%, which is equivalent to that of half a pack!

Simply reducing smoking amounts do not reduce your risk of illness and death caused by smoking. To be healthy, quitting successfully means not smoking at all!

Secondhand smoke is really dangerous to children. Exposure to secondhand smoke in children increases risk of cancers, middle ear infection, lower respiratory illness, and severe asthma.

Third-hand smoke refers to substances that remain on the surface of clothing, your body, and household items after smoking. These substances include nicotine and other harmful substances, such as lead and carcinogens. They will remain on those surfaces for several days to weeks. They cannot be removed by usual cleaning agents, and will enter the body through breathing and skin contact.

You can protect your family from the effects of secondhand and third-hand smoke by quitting smoking. You can also avoid the unpleasant smell on your body.

For your child’s health, quit now!

Congratulations on being tobacco-free for 21 days; you saved a lot of money! You can choose to buy various electronic products or home appliances, or get a small gift as a reward to encourage yourself to continue to persevere and work hard to quit smoking!

You can also take the opportunity to explore new interests and establish new habits: pick up a new sport, develop new hobbies, and save money and your health!

Congratulations on being tobacco-free for 3 weeks!

Your lung function is recovering, and your breathing will become smoother and smoother. Every deep breath will feel fresher and more comfortable! Please continue to persevere and work hard. Within one to nine months after quitting smoking, your coughing and shortness of breath will gradually decrease. Remember, everyone around you supports you! One more day of persistence is one step closer to better health!

It is a common misconception that smoking electronic cigarettes and heated tobacco products are safer and healthier, and that they release fewer chemicals than traditional cigarettes.

These are all propaganda tricks used by tobacco companies! They purposefully downplay the harm of alternative smoking products to the body. Flavoured tobacco products smell less, reducing people's alertness and make them not feel like they barely smoked. Yet when addiction sets in, it is more difficult to quit smoking.

The World Health Organization stated that all forms of tobacco are harmful, and there is no so-called "safe level" of toxic or carcinogenic substances in tobacco, so smoking in any amount is harmful to health.

Don't let tobacco companies fool you!

Do you suddenly feel the urge to smoke again? Stop immediately, take three to five deep breaths, think about something happy, or plan what to do tomorrow, and the urge to smoke will naturally disappear!

If you are still thinking about smoking, try drinking a glass of water or doing some stretching exercises, distract yourself, and you can overcome the urge!

Keep working hard and remember: quitting successfully means not smoking at all!

Cigarettes are really poisonous! Tobacco smoke contains 7,000 chemicals, of which at least 69 are carcinogens. Every time you smoke, toxins directly enter your body, silently eroding your health.

Smoking causes at least 12 cancers, including lung cancer, stomach cancer, cervical cancer, and colorectal cancer. These cancers caused by smoking can be fatal, or bring about permanent consequences, such as impaired basic bodily functions like eating and excreting.

If you don’t want this to be a part of your daily life, quit now!

Did you know that smoking not only harms the lungs, but also the brain? Smokers are 30% to 40% more likely to have cognitive impairment (commonly known as dementia) than non-smokers. The more you smoke, the higher the risk! Smoking reduces the blood and oxygen supply to brain cells, causing cell damage or even death; studies have also shown that smoking can cause brain atrophy and increase the risk of diseases such as cataracts and hip fractures, affecting mobility and reducing the quality of life.

Want to be able to walk and live independently and happily when you are old? Even if you quit smoking after the age of 60, there are immediate and long-term benefits, which can reduce the chance of developing various cancers and prolong your life. It is never too late to quit smoking! Tell your friends around you to quit smoking immediately!

Quitting smoking is not only good for your health, but also helps you save money! If you spend nearly $100 a day on a pack of cigarettes, it will cost you $36,500 a year. Based on the median monthly salary of Hong Kong people of $20,000, it is equivalent to losing 1.5 month's salary, meaning you only get paid 10 months every year!

Successfully quitting smoking not only makes you healthier, but also helps you save at least 20% of medical insurance premiums and reduce medical expenses, which is a lot of money!

This money can be used to travel, buy a new phone, and enjoy life with your family, why waste it on buying cigarettes?

Quit smoking now and save your wallet!

If you have not smoked for four weeks, you should be proud of yourself because it is not easy! Remember the satisfaction and sense of success at this moment, and remind yourself that you must never smoke again.

The core of quitting lies in perseverance and persistence to reject the craving for cigarettes and regain control of your own rhythm of life. Continue to maintain a balanced diet, moderate exercise, and a positive attitude, and you can easily get through the journey of quitting.

Congratulations to everyone who has quit smoking! You can finally say goodbye to the dirty streets, back alleys and rubbish bins!

No more wasting money on cigarettes or finding places to hide cigarettes, and no more stinky smells. You can breathe easier and live a healthy life!

You have achieved an important milestone, keep persevering and enjoy a tobacco-free life!

Take advantage of the first of July holiday tomorrow to enjoy tobacco-free time with your family or friends! Whether it is cooking, hiking, or watching TV at home, enjoy the time together in a tobacco-free environment.

You are healthier and are helping those around you avoid the harm of secondhand and third-hand smoke!

Congratulations again for successfully quitting smoking! Continue to enjoy a fresh, tobacco-free and healthy life.