When Smokers Quit

Reprinted Courtesy of the American Cancer Society

Toll free: (800)ACS-2345

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

20 MINUTES

Blood pressure drops to normal

Pulse rate drops to normal

Body temperature of hands and feet increases to normal

8 HOURS

Carbon monoxide level in blood drops to normal

Oxygen level in blood increases to normal

24 HOURS

Chance of 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 percent

1 TO 9 MONTHS

Coughing, sinus congestion, fatigue, shortness of breath decreases

Cilia regrow in lungs, increasing ability to handle mucus, clean the lungs, 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 average smoker (one pack a day) decreases by almost half

Stroke risk is reduced to that of a nonsmoker 5-15 years after quitting

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

Pre-cancerous 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 won't smoke a cigarette that day.

Picture success. Plan ahead and think of how you'll 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 racquet sports help relieve tension and your urge to smoke.

QUIT 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 certainly keep your hands busy.

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