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The greatest improvements in health come from stopping smoking altogether rather than smoking fewer cigarettes

e.g., investigating the endothelial nitric oxide synthase (eNOS) activity in response to maternal smoking, whereby endothelial cells (ECs) were harvested from fetal umbilical veins immediately after postpartum (Andersen et al., in vitro experiments are costly, and only a limited set of experimental parameters are financially feasible

Remind yourself of the benefits: improved health, more energy, saving money, and protecting loved ones from secondhand smoke

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Of course it's best to quit early in life but even someone who quits later in life will improve their health