The benefits of giving up smoking can be seen in as little as 20 minutes after your last cigarette.

There are a number of things that typically reduce the desire to quit, such as cravings and weight gain, but it is important to realise that these symptoms can be overcome.

Quitting time line - how your body reacts

20 minutes after quitting, blood pressure drops to a level close to that before the last cigarette. Temperature of hands and feet increases to normal.

8 hours after quitting, the carbon-monoxide level in the blood drops to normal.

24 hours after quitting, the chance of heart attack starts to decrease.

2 weeks to 3 months after quitting, the circulation improves and lung function increases by as much as 30%.

1 to 9 months after quitting, coughing, sinus congestion, fatigue, and shortness of breath decrease. Cilia regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce infection.

1 year after quitting, the excess risk of coronary heart disease is half that of a smoker's.

5 years after quitting, the stroke risk is reduced to that of a non-smoker 5-15 years after quitting.

5 years after quitting, the risk of coronary heart disease is that of a non-smoker's.

10 years after quitting, lung cancer death rate is about half that of a continuing smoker's. The risk of cancer of the mouth, throat, oesophagus, bladder, kidney, and pancreas decrease.

 Symptoms

No symptom experienced when giving up is as bad for your health as continuing to smoke.

Due to nicotine withdrawal, most people find the first few days difficult and for some it can be a long struggle, but things will typically start to get better after the third or fourth day.

Weight

No more than 10 pounds is usually gained in weight when smoking is stopped. Concern about weight gain after quitting smoking often deters someone from taking this step but it is far more dangerous to continue than it is to gain a small amount of weight which can usually be lost by diet and exercise.

You can read more about body weight by clicking here.

Why not consider increasing your amount of physical activity after you give up smoking?  Focussing on new forms of exercise and the benefits it brings to your health will assist with fighting cravings, and reduce weight gain.  To read more about exercise, read the Activity & health topic. 

Benefits

The risk of lung cancer, like all other cancers, increases steeply with advancing age. When smokers give up, their risk of getting lung cancer starts decreasing so that after 10 to 15 years an ex-smokers risk is only slightly greater than that of someone who has never smoked.

Blood is less likely to clot, and the heart can pump more blood (and therefore oxygen) around the body with less effort. Giving up smoking reduces the risk of a heart attack and is particularly important for those who have other risk factors such as high blood pressure, raised blood cholesterol levels, and being overweight or diabetic.

Studies have shown that within 5 years of giving up, the risk is reduced almost to that of a non-smoker.

Financial benefits

At approximately £4.50 for a packet of 20 cigarettes the figures speak for themselves in terms of savings that can be made financially upon cessation of smoking.

Dealing with withdrawal

• Find a temporary substitute habit.  It might be an idea to use chewing gum, and drink more water, fruit juice, or tea
   
• Use nicotine-replacement therapies such as patches, lozenges, inhalers, and/or gum
   
• Zyban is a nicotine-free prescription-only drug available from GPs that helps deal with the cessation of smoking
  
• Resist temptation by avoiding situations where you would normally smoke

 Too late to give up?

It is never too late to give up smoking. As can be seen from the list above, the benefits are almost instant.  Your complexion will also improve, as will the bank balance!

03/06/2009