Benefits of Quitting

Quitting smoking has major health benefits at any age, even if you're already suffering from a smoking-related illness. The moment you stop smoking your body begins to repair itself and the risk of developing smoking-related illness begins to decrease.  

20 minutes after the last cigarette:

  • Blood pressure drops to normal
  • Pulse rate drops to normal
  • Body temperature of hands and feet increase to normal

1 hour after the last cigarette:

  • Your body starts a series of changes that carry on for years. Your resting heart rate and blood pressure begin to decrease.

4 hours:

  • Breath becomes fresher

8 hours:

  • Levels of the toxic gas carbon monoxide in blood drops to normal
  • Oxygen level in blood increase to normal
  • Within 8 hours your finger tips are warmer and excess carbon monoxide has left your blood

12 hours:

  • Almost all of the nicotine is out of your system

24 hours:

  • Chance of heart attack begins to decrease

48 hours:

  • Nerve endings start to regrow
  • Ability to smell and taste is enhanced
  • You will notice your hair and clothes smell fresher as your sense of smell and taste improves

5 days:

  • Most nicotine by-products have gone out of your body
  • Your liver and kidneys are working more efficiently

1 week:

  • Your lungs' natural cleaning system starts to heal and become better at eliminating tobacco toxins from your lungs

1 month:

  • Circulation improves
  • Walking becomes easier
  • Lung function continutes to improve

3 months:

  • The tobacco stains on your fingers begin to fade
  • Skin appearance begins to improve

9 months:

  • Coughing, sinus congestion, and shortness of breath all decrease
  • Cilia regrow in the lungs, increasing ability to "clean lungs"
  • The body's overall energy increases
  • Stress levels are lower than when you were smoking. Your lungs are producing less mucus and functioning more efficiently
  • Immune system should be better at fighting off colds and flu. You are likely to be experiencing less coughing

1 year:

  • Increased risk of coronary heart disease is half that of a smoker

5 years:

  • Stroke risk is reduced to that of a non-smoker 5-15 years after quitting

10 years:

  • Increased risk of lung cancer is less than half that of a continuing smoker 
  • Abnormal cells are gradually replaced by healthy cells
  • Risk of other cancers decreases,  including laryngeal, oral cavity, oesophageal, bladder, cervical and pancreatic cancer.

15 years:

  • Risk of heart attack and stroke is almost the same as that of a non-smoker