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For new smokers, it's important to start light

Not all of them are safe and some are surprisingly worse than you'd expect

To quit smoking without experiencing nicotine withdrawal symptoms, you need to replace the dirty nicotine you currently get from smoking with clean nicotine from nicotine replacement therapy (NRT): products such as patches, gum and lozenges deliver a controlled and steady dose of nicotine without the thousands of other toxic chemicals found in cigarette smoke

What is well established is that roll-up smokers are not taking in less nicotine as a rule, and hand-rolling tobacco carries the same health risks as any other tobacco