When a Smoker Stops Smoking

Within 20 minutes of smoking that LAST cigarette,
the body begins a series of changes that continues for years.

20 Minutes

Blood Pressure drops to normal.
Body temperature of hands and feet increases to normal.
Pulse rate drops to normal.

8 hours

Carbon monoxide level in blood drops to normal.
Oxygen level in blood increases to normal.

24 Hours

Chances of a heart attack decreases.

48 Hours

Nerve endings start regrowing.
Ability to smell and taste is enhanced.

2 Weeks to 3 Months

Circulation improves.
Walking becomes easier.
Lung function increases up to 30%.

1 to 9 Months

Coughing, sinus congestion, fatigue, shortness of breath decreases.
Cilia regrows in your lungs, increasing your ability to handle
mucus to clean the lungs, and reduce infection.
Body's overall energy increases.

1 Year

Excess risk of heart disease is half that of a smoker.

5 Years

Lung cancer death rate for the average smoker
(one pack per day) decreases by almost half.
Stroke risk is reduced to that of a non-smoker 5-15 years after stopping.
Risk of cancer of the mouth, throat and esophagus is half that of a smoker's.

10 Years

Lung cancer death rate similar to that of a nonsmoker.
Precancerous cells are replaced.
Risk of cancer of the mouth, throat and
esophagus, bladder, kidney and pancreas decreases.

15 Years

Risk of coronary heart disease is that of a nonsmoker.

Basic Strategies

Stay Positive. When you wake up, promise yourself that you will
not smoke a cigarette that day.

Picture success. Plan ahead and think of how you will deal with stressful situations without lighting up.

Take a breather. Relaxation exercises help relieve urges to smoke.
Remember, urges to smoke are temporary.


Work out. Exercise, like swimming, running, and racket sports,
help relieve tension and your urge to smoke.

Stopping Tips

Nibble on low calorie items, like carrot sticks, celery and apples;
suck cinnamon sticks or chew gum.

Stretch out your meals; eat slowly and pause between bites.


After dinner, instead of a cigarette, treat yourself to a mint or a
cup of orange tea with honey.


For dessert, grab a tangerine or suck a cinnamon stick.
Crack nuts for yourself, this will keep your hands busy.

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