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Most adults find that 4-10 pouches daily is a typical range, adjusted for pouch strength and personal tolerance

If you want structure and backup, the 90-Day Quit System usually offers the steadier path

Regular exercise and a healthy diet can also help, as they both have a positive impact on your brain chemistry

Yet I see so many young people choose the serious health risks associated with vaping, not realising the long term effects it will have on the quality of their life

Chris Bullen, University of Auckland, Waipapa Taumata Rau

With a little handiwork, you can construct one that's just right using two plastic tops from ice cream, yogurt, or cottage cheese containers