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As for whether the lungs can regenerate after you quit smoking, the answer depends on just how damaged the lung tissue is

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Most heavy smokers start with 4mg and then step down to 2mg once cravings decrease

Zhang H, Sun D, Li D, Zheng Z, Xu J, Liang X, et al

"Just replacing your source of nicotine is not the key here." He noted that most smokers who tried e-cigarettes to quit didn't use high-nicotine vapes