Smoking is one of the leading causes of preventable death. But quitting smoking can be daunting. Many fear that it takes a long time to see improvements in health and well-being after quitting smoking. But the time to see real benefits is faster than most people think.
The beneficial health effects begin just one hour after the last cigarette and continue to improve.
Some facts about quitting smoking:
Here are some key points about quitting smoking.
Quitting smoking means breaking the cycle of addiction and essentially rewiring the brain to stop craving nicotine. To be successful, smokers who want to quit must have a plan in place to overcome cravings and triggers. The benefits of quitting smoking begin to be felt as early as one hour after the last cigarette.
The sooner a smoker quits, the sooner they will reduce their risk of lung cancer, heart and lung disease, and other smoking-related conditions.
Almost immediately after finishing a cigarette, heart rate and blood pressure slowly return to normal.
The benefits are almost instantaneous. As soon as a person quits smoking, their body begins to recover in the following ways:
After an hour
In just 20 minutes after the last cigarette is smoked, the heart rate decreases and returns to normal. Blood pressure begins to drop and blood circulation may begin to improve.
After 12 p.m.
Cigarettes contain many known toxins, including carbon monoxide, a gas found in cigarette smoke.
This gas can be harmful or fatal in large doses and prevents oxygen from entering the lungs and blood. When inhaled in large doses in a short time, the lack of oxygen can cause suffocation. After just 12 hours without a cigarette, the body gets rid of excess carbon monoxide from cigarettes. The carbon monoxide level returns to normal, which increases the body’s oxygen level.
After 1 day
Just one day after quitting smoking, the risk of a heart attack begins to decrease.
Smoking increases the risk of developing coronary heart disease by lowering good cholesterol. This makes it more difficult to practice heart-healthy exercise. Smoking also increases blood pressure and promotes the formation of blood clots, which increases the risk of stroke.
Just one day after quitting smoking, blood pressure begins to drop. This decreases the risk of heart disease due to high blood pressure caused by smoking. In this short time, the oxygen level will have increased, making physical activity and exercise easier to do, promoting heart-healthy habits.
After two days
Smoking damages the nerve endings responsible for the senses of smell and taste. Just two days after quitting smoking, a person may notice a heightened sense of smell and sharper tastes as these nerves heal.
After 3 days
Three days after quitting smoking, the level of nicotine in the body is depleted. Although it is healthier to have no nicotine in the body, this initial depletion can lead to nicotine withdrawal. About three days after quitting smoking, most people experience mood swings and irritability, headaches and cravings as the body readjusts.
After a month
In just one month, a person’s lung function begins to improve. As the lungs heal and their lung capacity improves, former smokers may notice a decrease in coughing and shortness of breath. Athletic endurance increases and former smokers may notice a renewed ability for cardiovascular activities, such as running and jumping.
After 1 to 3 months
During the months following quitting smoking, circulation continues to improve.
After 9 months
Nine months after quitting smoking, the lungs have healed considerably. The delicate structures inside the lungs, called cilia, have recovered from the ravages of cigarette smoke. These structures help push mucus out of the lungs and fight infections.
At this time, many former smokers notice a decrease in the frequency of lung infections. Because healed eyelashes can do their job more easily.
After 1 year
The risk of heart disease will be halved after quitting smoking for a year, and arteries and blood vessels will start to widen after five years. One year after quitting smoking, the risk of coronary heart disease drops by half. This risk will continue to decline beyond the one-year limit.
After 5 years
Cigarettes contain many known toxins that cause narrowing of arteries and blood vessels. These same toxins also increase the likelihood of blood clots forming.
After 5 years without smoking, the body has recovered enough for the arteries and blood vessels to start widening again. This enlargement means the blood is less likely to clot, reducing the risk of stroke.
The risk of stroke will continue to decline over the next ten years.
After 10 years
After ten years, the risk of developing lung cancer and dying from it is halved compared to a person who continues to smoke. The likelihood of developing cancer of the mouth, throat or pancreas has decreased significantly.
After 15 years
After quitting smoking for 15 years, the likelihood of developing coronary heart disease is equivalent to that of a non-smoker. Likewise, the risk of developing pancreatic cancer was reduced to the same level as a non-smoker.
After 20 years
After 20 years, the risk of death from smoking-related causes, including lung disease and cancer, drops to the level of someone who has never smoked in their life. Likewise, the risk of developing pancreatic cancer is reduced to that of a person who has never smoked.
Smoking is a harmful habit that can lead to serious health complications and death. When a person quits smoking, their body begins to recover naturally and over time regains the vitality of a non-smoker.
Some effects, such as lowering blood pressure, are visible almost immediately. Other effects, such as the risks of developing lung cancer, heart disease, and lung disease, take years to reach levels of a non-smoker.
However, every year spent not smoking decreases the risks and improves overall health. Which makes quitting smoking a great choice for anyone who has started smoking.
10 health benefits of stopping smoking. (2016, January 16)
Benefits of quitting. (2004)
Benefits of quitting smoking over time.
Why quit tuxedo? (2016, July 15)