Timeline for Quit Smoking: 20 Minutes to 15 Years

timeline for quit smoking

Smoking is the leading cause of preventable deaths in our society. Tobacco causes more deaths than HIV, illicit drugs, alcohol, car accidents, and gun accidents combined because smokers are at greater risk of heart diseases, stroke, and cancer almost everywhere in the body, such as bladder, blood, kidney, throat, stomach, and lungs.

The good news is that it is never too late to change your life and embrace a healthier life. Quitting smoking will improve your health, quality of life, and life changes until you grow old with your family and loved ones. There are long-term and almost immediate benefits that you can get after smoking your last cigarette. So here is what happens when you quit smoking, a few hours later, a few days later, a few months later, and a few years later.

Timeline for Quit Smoking

20 minutes

Your blood pressure, heart rate, and body temperature have returned to normal. Researchers have found that smoking increases your blood pressure and your heart rate. Nicotine stimulates your body to make your heart beat faster and therefore to work harder. Within 20 minutes of quitting, your heart rate and blood pressure are again controlled.

8 hours

The nicotine in your blood has dropped by about 94%. That makes you look forward.

12 hours

The level of oxygen in your body has returned to normal. Carbon monoxide is one of the nearly 4,000 chemical compounds in tobacco and reduces the amount of oxygen in our blood. According to the BBC, carbon monoxide “interacts with hemoglobin in red blood cells” and does not allow our red blood cells to carry too much oxygen. The good news is that just 12 hours after smoking your last cigarette, you increase the oxygen level in your blood (therefore, your body).

48 hours

Your sense of taste and smell has begun to improve. Smoking reduces your sense of smell by damaging the soft tissues behind your nose. Also, cigarettes damage your taste receptors and affect your sense of taste. As a result, smokers are less likely to enjoy the scent of flowers, rain, baked bread, or scented candles and to experience the strength of salt, bitterness, sweetness, and sourness.

72 hours

A difficult day. Your body has 0% nicotine when you smoke less or moderate and close to 0% if you smoke a lot. So your desires, frustrations, and insecurities increase dramatically. However, your breathing begins to smooth out, and the cravings begin to diminish with energy, duration, and quantity. Be aware that there are many factors that affect how long your body takes to produce nicotine. Others include your age, genetics, hormones, liver function, and medications.

6 days

You experience a craving for around 3 a day, usually after encountering a smoking bullet. Each wish lasts no more than 3 minutes.

10 days

You meet less than 2 desires a day. Your blood circulation has improved. Improving blood flow leads to easier arousal and orgasms and healthier sexual life for both men and women.

2 weeks

Your risk of heart attack has begun to decline. You no longer feel depressed, anxious, impatient, depressed, or restless because of the negative effects of quitting smoking.

3 weeks

The official day of freedom. Your brain no longer craves nicotine as nicotine-induced brain receptors begin to function at normal levels.

1 month

Your body begins to regenerate itself, and you feel more empowered to work, walk, and associate. No more fatigue.

2 months

From the second week of your smoky life until now, your immune system continues to improve and helps you fight colds and flu.

3 months

Your persistent cough, shortness of breath, and shortness of breath have begun to disappear as your lung capacity has increased by 10%. That 10% is important considering the lung capacity naturally decreases with age and can be the difference between feeling great while walking and coughing upstairs.

6 months

The gold test. At this point, you will want to try a cigarette to see if you still like smoking or if you have completely quit. Don’t. Otherwise, you will soon be buying your package.

1 year

Your heart is healthier than ever. Your risk of heart attack and stroke is half as high as that of a smoker. Before the age of 5, your risk of developing cancer of the mouth, throat, throat, and esophagus is halved.

5 years

You are no longer at risk of having a stroke because of smoking. Within two to five years after quitting, your risk of stroke can be reduced to a non-smoker.

10 years

Your risk of being diagnosed with lung cancer or dying is 50 percent lower than that of a smoker. You have reduced the risk of developing cancer of the mouth, throat, and throat more.

15 years

It has reduced the risk of heart disease and pancreatic cancer to that of a person who has never smoked in his life. You are no longer in danger of losing your teeth.


What happens after 3 months of not smoking?

The absence of nicotine will inevitably lead to a cascade of withdrawal symptoms, including severe headaches, increased tension, cravings, irritability, insomnia, and fatigue. Many people deal with withdrawal by using nicotine replacement gums, patches, and e-cigarettes or with drugs such as Chantix (varenicline).

How long after quitting smoking do your lungs go back to normal?

Coughing and shortness of breath decrease. Tiny hair-like structures (called cilia) that move mucus out of the lungs start to regain normal function, increasing their ability to handle mucus, clean the lungs, and reduce the risk of infection.

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