My dad smoked for nearly 20 years, and only quit because he promised my mom to stop smoking before I was born. Now he has been smoke-free for 23 years and couldn't be happier!
I know that quitting smoking is one of the hardest things you can do, but here's a timeline that will hopefully inspire you to make the commitment.
Your blood pressure and pulse rate have returned to normal.
Remaining nicotine in your bloodstream has reduced by 93.75%.
Your blood oxygen level has increased to normal.
Anxieties have peaked in intensity and within two weeks should return to a normal level.
Your sense of smell and taste are beginning to return to normal. Cessation anger and irritability will have peaked.
Your entire body will test 100% nicotine-free. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. Breathing is becoming easier and your lung's functional abilities are starting to increase.
5 - 8 days
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. It is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.
The "average" ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.
10 days to 2 weeks
Blood circulation in your gums and teeth are now similar to that of a non-user.
2 to 4 weeks
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended.
2 weeks to 3 months
Your heart attack risk has started to drop. Your lung function is beginning to improve.
3 weeks to 3 months
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.
1 to 9 months
Any smoking related sinus congestion, fatigue or shortness of breath has decreased. Your body's overall energy has increased.
Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.
If a female ex-smoker, your risk of developing diabetes is now that of a non-smoker (2001 study).
5 to 15 years
Your risk of stroke has declined to that of a non-smoker.
Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker (2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day).
Your risk of smoking induced tooth loss has declined to that of a never-smoker (2006 study).
Your risk of coronary heart disease is now that of a person who has never smoked. Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study).
Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker (2008 study).
For more help with your some-free journey:
- American Cancer Society's Guide to Quiting Smoking: http://www.cancer.org/%20healthy/stayawayfromtobacco/guidetoquittingsmoking/index