The Good Things That Happen to You When You Quit Smoking
Key takeaways:
Deciding to quit smoking cigarettes is one of the best things you can do to improve your overall health and well-being.
Unfortunately, when you try to quit, you may have to deal with uncomfortable effects like cravings to smoke, sleeping problems, and weight gain.
Although quitting is not easy, the long-term benefits to your health will outweigh all of the short-term discomfort. You just have to give it time and trust that things will get better.
Because cigarettes are incredibly addictive, many people smoke, and many people try to quit. Maybe you tried to quit in the past, or you are thinking about quitting for the first time. Whatever the case, quitting your smoking habit can be one of the hardest things you’ll ever do. It could also be the best decision you could make for you and your family.
Keep reading to learn more about the short-term stresses and the long-term benefits that come with quitting smoking.
Is it possible to stop smoking, even when you’ve been doing it for years?
At any time, any age, and any situation, it is possible to stop smoking. Smoking is a bad habit and a negative coping skill that people may use to manage stress.
In the end, though, smoking is only a behavior, and you are in control of your actions. You may choose to suddenly quit “cold turkey,” gradually smoke less each day, or try patches or gum to stop smoking. Any method can be effective to quit smoking. But you have to stay patient and dedicated to the goal, even if it takes you several tries.
Why is it so hard to stop smoking?
It is extremely challenging to stop smoking. It is so hard to quit, because if you regularly smoke cigarettes or use other tobacco or nicotine products, you are probably addicted to the drug.
According to the Food and Drug Administration (FDA):
About 34 million adults smoke.
70% of smokers would like to quit.
55% tried to quit in the last year.
Only 8% successfully quit for at least 6 months.
The addiction makes smoking such an important part of your life. Even though you know it is dangerous and harmful, you will continue to smoke.
What is smoking withdrawal?
When you quit smoking, many changes occur in your body and in your brain. In the hours and days after your last cigarette, you will experience nicotine withdrawal.
The symptoms of nicotine withdrawal are so strong that many people restart smoking, rather than push through the discomfort. Some common withdrawal symptoms are:
Strong cravings for cigarettes, chewing tobacco, or nicotine vapes
Trouble sleeping
Increased appetite and weight gain
Feeling restless
Struggling to concentrate
Feeling irritable, anxious, or sad
Most people say the withdrawal symptoms last between 2 and 4 weeks, while others report longer-lasting symptoms. Of course, quitting is always possible, and knowing what challenges you face is key.
What good things happen when you quit smoking?
These common symptoms of withdrawal are some drawbacks to quitting, but they should not sway you from your goal. The benefits completely outweigh the risks.
Beginning just hours after you stop smoking, your body begins to recover and heal from the damage caused. Whether you’ve smoked for weeks, months, or years, it’s never too early or too late to quit smoking.
Can your lungs heal after smoking?
Your lungs will thank you when you quit smoking. As long as there is no scarring, you give your body a chance to repair any damage caused by smoking.
When you quit smoking, you can:
Lower the risk of lung diseases and cancer
Have less coughing, wheezing, and mucus build-up
Reduce infections like bronchitis and pneumonia
Only a month after you quit, you could see your cough reducing, and you’ll do more without getting out of breath. Over the first year, your lungs will become healthier, and you’ll notice breathing is easier.
Can your heart repair itself after quitting smoking?
Deciding to quit smoking is one of the best ways to improve your heart health and lower the risk of disease. The impact is quick, since only 6 hours after you stop smoking, your heart rate will slow down and your blood pressure will become more stable.
Some of the other heart benefits of stopping smoking include:
Better cholesterol levels
Less damage to your blood vessels
Lower risk of heart disease
Lower risk of stroke, aneurysm, and heart attack
Within 2 to 5 years after quitting, the danger of heart disease drops significantly. If you quit for 15 years, your chance of having a stroke or heart attack will be the same as someone who never smoked.
Can you lower your risk of cancer by quitting smoking?
Not all cancers are related to smoking. But when you quit, you lower the risk of getting a dozen different cancers. Some of the cancers you can avoid by quitting now include:
Leukemia
Bladder
Lung
Cervical
Colon and rectal
Esophagus
Kidney
Liver
Mouth and throat
Pancreas
Stomach
Voice box
After 5 years of not smoking, you could lower your risk of cervical cancer. In 10 years, you can lower your odds of lung cancer. Not only will quitting lower your risk of getting these cancers, but if you already have cancer, it will help you better fight it.
What are the other health benefits of stopping smoking?
The health benefits that arrive when you quit smoking are so numerous. Along with improving your heart, protecting your lungs, and lowering your cancer risk, if you stop smoking, you will:
Add as much as 10 years to your life
Save more money
Regain your sense of smell and taste
Boost your immune system
Improve your vision and hearing
Help manage your hormones
The ability to improve the life of your loved ones is a bonus benefit of not smoking. When you quit, you:
Improve the odds of having a healthy baby
Eliminate the risk of secondhand smoke on your loved ones
The benefits are endless. No health decision is more helpful than the one to quit smoking.
How to quit smoking (even in old age)
You don’t have to get too fancy or complex to quit smoking. Keeping things simple can make the process less uncomfortable and more successful.
Give yourself the best chance of quitting by:
Telling your loved ones about your plans to quit
Making a list of why you want to quit and what people can do to help
Staying busy and avoiding too much downtime
Expecting strong cravings
Finding ways to distract yourself with new hobbies
Practicing relaxation and mindfulness strategies
Getting plenty of exercise
If you want some assistance, talk to your doctor about nicotine replacement therapy (NRT). They could recommend patches, gums, or medications, as well as other tools to manage cravings and minimize some of the discomfort of withdrawal.
Most importantly, you should believe in yourself and your mission to quit smoking. No matter your age or situation, you can quit smoking and stay away from cigarettes.
The bottom line
Cigarettes are powerfully addictive, so stopping your smoking is a hard goal to achieve. By being aware of the short-term challenges and the long-term rewards that come from stopping smoking, you give yourself the best chance of success. Trust yourself, the plan, and the prospect of a longer, healthier life without cigarettes.
If you or someone you know struggles with substance use, help is available. Call SAMHSA’s National Helpline at 1-800-662-HELP (4357) to learn about resources in your area.
Why trust our experts?
References
BetterHealth Channel. (2019). What to expect when you quit smoking.
Centers for Disease Control and Prevention. (2020). Benefits of quitting.
Centers for Disease Control and Prevention. (2021). 7 common withdrawal symptoms.
MedlinePlus. (2022). Quitting smoking.
National Institute on Aging. (2019). Quitting smoking for older adults.
Smokefree.gov. (n.d.). Benefits of quitting.
U.S. Food and Drug Administration. (2021). What it’s like to quit smoking.
