Health benefits of quitting

Giving up smoking has some immediate and long-term benefits for all tobacco users.

AFTER

20 minutes

Blood pressure and heart rate drop.

8 hours

Nicotine levels in the bloodstream fall to 6.25% of normal peak daily levels (a 93.25% drop).

12 hours

Carbon monoxide levels drop to normal.

Oxygen levels in the bloodstream increase to normal.

24 hours

Nicotine levels in the bloodstream are now gone.

48 to 72 hours

Nerve endings start growing again.

Sense of smell and taste begin to improve.

Alveoli (lung bronchial tubes leading to air sacs) begin to relax.

Breathing is easier and lungs are functioning better.

Entire body is 100% nicotine-free.

Over 90% of all nicotine metabolites (the chemicals it breaks down into) will have passed through the urine.

10 days to 2 weeks

Blood circulation in gums and teeth is now similar to nonsmokers.

2 to 4 weeks

Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression end.

2 weeks to 3 months

Circulation improves.

Walking gets easier.

Lung function improves up to 30%.

Skin appearance improves as it loses the grayish pallor and becomes less wrinkled.

Chronic cough disappears.

Risk of heart attack falls.

1 to 9 months

Cilia (small hairs) grow back in lungs to better handle mucus, clean the lungs and reduce infection.

Coughing, sinus congestion, fatigue and shortness of breath decrease.

Colds, soar throats and headaches decrease.

Overall energy and concentration levels increase.

1 year

Risk of coronary heart disease is half that of a smoker.

Risk of premature death from heart attack decreases.

5 years

Risk of stroke becomes the same as nonsmokers.

10 years

Risk of death from lung cancer goes down by almost half for an average smoker (one pack per day).

Risk of cancer of the mouth, throat, oesophagus, bladder, kidney and pancreas goes down.

15 years

Risk of coronary heart disease equals that of nonsmokers