Health Benefits of Quitting Smoking

Congratulations! You've made the first step! 

The journey to quit smoking can be difficult and often stressful, but it is possible and you can get there. Learn more about what happens to your body when you start to quit smoking.  

 NCBI research


A timeline of the positive effects

1 Hour Later 

Right 20 mins after you have had the last cigarette your heart rate drops and returns to normal. Your Blood pressure drops and circulation will start to improve. 

1 Day Later

Your body will cleanse itself of the excess carbon monoxide returning the levels to normal which in turn increases the oxygen levels. This makes physical activity easier and decreases the risk of a heart attack.

1 Month Later 

With more oxygen in the body, the lung function begins to improve and you will see a noticeable improvement in the shortness of breath and coughing. Physical activity such as jogging, running, and jumping improves and becomes easier. 

1 Year Later

You'll notice lesser lung infections and the risk of getting a coronary heart disease will be shortened by half and will continue to decrease after crossing the 1-year mark. 

With each passing day that you choose not to smoke, your health will only improve with time naturally. Some health improvements you will see almost immediately like, increase in oxygen and improved lung function. Other health risks may take more time to reset but over the years your health will bounce back to the levels of a non-smoker. 


Learn how to deal with cigarette cravings.

When you are working your way towards going smoke-free, it doesn't come without challenges. When you stop smoking, there are withdrawals, which include headaches, insomnia, anxiety, fatigue, drowsiness, nausea, constipation, craving for sweets more than usual, and difficulty concentrating. 

One thing to remember, these will pass, and to help you get through these, remember the 4 Ds - 

DelayGive yourself 5 minutes before you decide to go for that cigarette

Deep breath - Taking deep breaths, 3 times and concentrating on breathing will help you reduce your anxiety and urge to smoke. 

Drink water - Hold water in your mouth for a while before swallowing, it will allow your senses to cool down. 

Distract yourself - Keeping your hands and mind busy is the key, think of something else you might need to get done or go for a run/walk or do something else that makes you happy. 

Always remind yourself, why you started this journey in the 1st place, and appreciate how far you've come along, that will help you stay strong. 


Stay strong and stay healthy! 
Know more about the health changes that take place when you quit smoking!