What happens if you quit smoking

You will definitely smell better, you won’t have to run outside from the restaurant, and your wallet will become noticeably heavier . But the main thing is that your health will significantly improve.

In 20 minutes

The pulse will decrease . Blood circulation will improve, hands and feet will become warmer.

In addition, you will stop polluting the air: there is a certain amount of space in the lungs that is not involved in breathing, so they are not cleared of smoke instantly.

After 8 hours

The normal level of oxygen in the blood will be restored , and the concentration of carbon monoxide will drop by half.

In 24 hours

Within a day,  the likelihood of a heart attack will decrease .

In 48 hours

All carbon monoxide in the blood will disappear , and the lungs will be cleared of mucus. You will begin to feel tastes and smells better. Receptors will begin to adapt to the lack of nicotine.

In 72 hours

It will become easier for you to breathe . This means that the bronchi have begun to relax. In addition, there will be more energy and strength.

After 1–3 months

The heart will be better able to pump blood to the muscles, so exercise will become much easier.

After 3–9 months

Cough , nasal congestion, wheezing, shortness of breath and other problems will decrease because the lungs will work 10% better. The cells lining the airways will again grow cilia, which expel mucus and protect against infection.

There will be even more energy.

After 1 year

The risks of heart attack and stroke will be halved compared to smokers.

After 5 years

The risk of stroke will be the same as for a person who has never smoked.

After 10 years

The risk of dying from lung cancer will be halved. The likelihood of other malignant tumors of the mouth, larynx, esophagus, bladder, kidneys and pancreas will also decrease.

What unpleasant symptoms can there be if you quit smoking?

It will be especially difficult in the first 2-3 days, but within a few weeks the withdrawal symptoms will completely disappear .

Craving to smoke again

Almost every quitter wants to start smoking again. Especially when you find yourself in situations where your hand itself reaches for a cigarette: after the first cup of coffee in the morning, at a bar with friends, at work, after a difficult conversation.

How to help yourself

Contact your physician to be prescribed medications to help reduce your cravings for smoking. If you really can’t bear it, wait 3-5 minutes before taking out a cigarette. During this time, you can calm down and perhaps change your mind. Remember why you are doing this.

Don’t give up if you can’t resist: most smokers take 3 tries to quit the habit forever.

Irritability, grouchiness and nervousness

Over the years of smoking, the body has become accustomed to nicotine; it has literally become integrated into the metabolism. Therefore, when nicotine disappears, the brain actively protests: mood worsens, anxiety and grumpiness appear.

How to help yourself

Remember that this is only a symptom of quitting smoking and is your body’s way of trying to force you to give it a new dose of nicotine. Take a few deep breaths, try walking or stretching. You may need to drink less coffee because non-smokers clear caffeine from their bodies more slowly.

Difficulty concentrating

Due to the changed psychological state, it becomes difficult to concentrate, especially in the first days.

How to help yourself

Don’t be too hard on yourself – that’s okay. If possible, in the first days, do less activities that require a lot of concentration.

Sleep problems

Those who quit for the first time often have problems sleeping : the lack of nicotine makes it difficult to relax and calm down.

How to help yourself

Fatigue and lack of sleep will make it difficult to quit smoking, so don’t hesitate to seek help from your doctor.

Go to bed at the same time every day. Before going to bed, avoid caffeinated drinks, fatty and heavy foods, and do not look at your phone or other screens. Better go out for a walk, and then ventilate the room.

Sometimes the nicotine patch prevents you from falling asleep. It may be better to remove it an hour before bedtime.

Increased appetite

After quitting smoking, appetite often increases slightly: some eat under stress, others burn a little less calories, and others simply like the improved taste and smell of foods.

How to help yourself

If you need snacks, try to choose low-calorie foods: vegetables, sugar-free mints, gum . Try not to eat in front of the TV or computer, focus on eating so as not to swallow too much.

Add some physical activity to your daily routine. For example, walk more, refuse the elevator, do exercises.

What will help you quit smoking

Experts advise the following:

• Select a date and enter it into the calendar. Before you begin, throw away all cigarettes.
• Write down the reasons to quit smoking.
• Tell your loved ones that you are quitting.
• If you’ve quit before, remember what helped.
• Use supplements like nicotine gum.
• Have a plan for when you want to smoke.
• Think about what situations make you want to smoke so you can avoid them.
• Add physical activity to reduce cravings.
• Try to be busier than usual to avoid getting bored.