Benefits of Quitting

The benefits of quitting smoking outlined below occur for everyone who smokes regardless of age, gender, amount smoked, and even if smoking-related illnesses have already developed¹.

The Benefits of Quitting Smoking and Timelines^{1, 2} :

Within 20 minutes of last cigarette:

• Blood pressure may drop to normal level.
• Pulse rate drops to normal rate.
• Body temperature of hands & feet increase to normal.

Within 8 Hours:

• Carbon monoxide level in blood drops.
• Oxygen level in blood increases.

Within 24 Hours:

• May reduce chance of heart attack.

Within 48 Hours:

• Nerve endings may regrow.
• Ability to smell and taste enhanced.

Within 72 Hours:

• Bronchial tubes relax; if undamaged, will make breathing easier.
• Lung capacity increases.

2 Weeks to 3 Months:

• Circulation improves.
• Walking becomes easier.
• Lung function may increase up to 30 percent.

1 Month to 9 Months:

• Coughing, sinus congestion, fatigue, and shortness of breath may decrease markedly over a number of weeks.
• Potential for cilia to regrow in lungs, increasing ability to handle mucous, clean the lungs, and reduce infection.

1 Year:

• The risk of heart disease is reduced by half.

2 Years:

• Cervical cancer risk reduced compared to continuing smokers.
• Bladder cancer risk halved compared to continuing smokers.

5 Years:

• Lung cancer death rate for average smoker (one pack a day) decreases from 137 per 100,000 to 72 per 100,000.
• 5 to 15 years after quitting, stroke risk is reduced to that of someone who has never smoked.

10 Years and Longer:

• Precancerous cells are replaced.
• Risk of dying of lung cancer is halved.
• Risk of other cancers – such as those of the mouth, larynx, esophagus, bladder, kidney, and pancreas -- decrease.
• Risk of heart disease is similar to non-smokers after 15 years.
• After long-term quitting, the risk of death from Chronic Obstructive Pulmonary Disease (COPD) is reduced compared to someone who continues to smoke. 

Other Benefits of Quitting Smoking²

• Cleaner Teeth
• Smoker’s breath goes away
• Fingers are no longer stained yellow or brown with nicotine
• Wrinkles caused by smoking may disappear
• Physical fitness will improve
• Smoker’s cough will disappear
• There will be no more worry about fire, burns, or smoke damage caused by cigarettes
• Feel better about yourself
• Save a lot of money!!

WebPage References

¹ RANO Beast Practice Guidelines: Integrating Smoking Cessation into Daily Nursing Practice www.rnao.org/bestpractices Accessed Oct 12, 2007

² Health Canada www.hc-sc.gc.ca Date accessed Oct 12, 2007