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Smoking Harms

Physical Benefits of Quitting Smoking:

20 minutes after your last cigarette:

  • Your blood pressure drops to normal.
  • Your pulse rate drops to normal.
  • Your hand and foot temperature rises to normal.

8 hours after your last cigarette:

  • Your blood carbon monoxide levels drop to normal.
  • Your blood oxygen level increases to normal.

1 day after your last cigarette:

  • Your chances of heart attack and stroke start decreasing.

2 days after your last cigarette:

  • Your senses of taste and smell begin to heighten.
  • Certain nerve endings begin to re-grow.
  • Nicotine by-products are removed from your body.

3 days after your last cigarette:

  • Your bronchial tubes start to relax, making breathing easier.
  • Your lung capacity begins to improve.

2 to 12 weeks after your last cigarette:

  • Your walking and aerobic exercises become easier.

1 month after your last cigarette:

  • Your circulation improves.
  • You experience more energy.

1 to 3 months after your last cigarette:

  • Your lung function increases up to 30 percent.
  • Your bronchial cilia begin to re-grow, increased ability to clean lungs, reduce infection, clear pollutants.
  • Your overall body energy increases.

1 to 12 months after your last cigarette:

  • Your coughing, sinus congestion, fatigue and shortness of breath decrease.

2 to 4 months after your last cigarette:

  • Your risk of developing Chronic Obstructive Pulmonary Disease reduces by 5%.

1 year after your last cigarette:

  • Your risk of developing Coronary Heart Disease reduces by 50%.

2 years after your last cigarette:

  • You reduce the risk of recurrence of ulcers and improve short-term healing.
  • Your risk of death from heart disease declines 24%.

3 years after your last cigarette:

  • Your risk of heart attack and stroke approaches that of someone who has never smoked.

5 years after your last cigarette:

  • Your risk of developing mouth, esophageal, throat and bladder cancer reduces by 50%.
  • Your chance of dying from lung cancer decreases by half for one-pack-a-day smokers.

5 to 15 years after your last cigarette:

  • Your risk of stroke reduces to that of someone who never smoked.

10 years after your last cigarette:

  • Any pre cancerous cells are replaced by healthy, normal cells.
  • You have a 50% to 70% reduction in the risk of developing lung cancer.
  • Your risk of pancreatic cancer is reduced.

10 to 14 years after your last cigarette:

  • Your risk of developing Heart Disease drops to that of someone who never smoked.

15 years after your last cigarette:

  • Your risk of developing lung cancer is the same as non-smokers.
  • For Congestive Heart Disease, your risk reduces to the same as someone who never smoked.
  • Your life expectancy is as long as that of a non-smoker!

Other Benefits

  • You won't only look better, but you'll feel better! Your skin will improve, your breath will smell better, YOU will smell better.
  • Quitting smoking will also equate to giving yourself a raise in salary! If your smoke an average of 15-20 sticks a day, quitting smoking will easily yield you P 10,000.00 a year! Imagine what you can do with that money!
  • Your overall confidence improves. Once you successfully quit smoking, you'll be able to better handle difficult situations. Quitting smoking is a terrific achievement that will definitely improve you as a person.


Social Benefits of Quitting Smoking

  •  You will feel in control instead of your cigarettes controlling you.
  • You feel an enhanced sense of self-esteem.
  • Your family will be healthier now and in the future.
  • Your healthy appearance will improve.
  • You won't have to leave any non-smoking gatherings just to have a cigarette.
  • Your bank account will improve.
  • Compared to smokers, people who quit smoking are more likely to exercise regularly and exercise will help quitters to stay off cigarettes and avoid or minimize weight gain.


Specific Benefits to Women Who Quit Smoking

  • If women didn't smoke during pregnancy, fetal and infant deaths would be reduced by approximately 10%.
  • Women who quit smoking before pregnancy or during the first 3 to 4 months of pregnancy have the same low risk of having a low birth weight baby as women who have never smoked.
  • Women who quit smoking in the later stages of pregnancy, up to the 30th week of gestation, have infants with higher birth weight compared to women who continue to smoke.
  • 2 years after your last cigarette, your risk of cervical cancer reduces.
  • Non-smokers reach menopause 1 to 2 years later than smokers.


Specific Benefits to Seniors Who Quit Smoking

Smoking in later life has also been associated with higher rates of physical disability, poorer self-perceived health status, higher levels of depressive symptoms, and lower levels of physical function, bone mineral density, pulmonary function, and muscle strength.
Seniors quitting smoking is an important factor in bringing about improvement in general health and well-being.


Life Expectancy

  • If you quit before age 35, your life expectancy is the same as non-smokers.
  • If you quit between the age of 35 and 65, add 5 years to your life expectancy as compared to someone who continues to smoke.
  • If you quit between the age of 65 and 74, add 1 year to your life expectancy as compared to someone who continues to smoke.


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