Read PDF How to Become a Non-Smoker Instantly And Stay a Non-Smoker for Life

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Becoming a non-smoker

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Please see our privacy policy for more information. Click here to return to the Medical News Today home page. Many fear it will take a long time to see improvements in health and well-being, but the timeline for seeing real benefits is faster than most people realize. Here are some key points about smoking cessation. More detail and supporting information is in the main article. The benefits are almost instant.

10 Hrs/Stop Smoking/Subliminal Meditation/Quit Smoking/A happy non smoker/restore good health

As soon as a person stops smoking their body begins to recover in the following ways:. In as little as 20 minutes after the last cigarette is smoked, the heart rate drops and returns to normal. Blood pressure begins to drop, and circulation may start to improve. Cigarettes contain a lot of known toxins including carbon monoxide, a gas present in cigarette smoke.

This gas can be harmful or fatal in high doses and prevents oxygen from entering the lungs and blood. When inhaled in large doses in a short time, suffocation can occur from lack of oxygen. After just 12 hours without a cigarette, the body cleanses itself of the excess carbon monoxide from the cigarettes. The carbon monoxide level returns to normal, increasing the body's oxygen levels. Just 1 day after quitting smoking, the risk of heart attack begins to decrease. Smoking raises the risk of developing coronary heart disease by lowering good cholesterol , which makes heart-healthy exercise harder to do.

Smoking also raises blood pressure and increases blood clots, increasing the risk of stroke.

In as little as 1 day after quitting smoking, a person's blood pressure begins to drop, decreasing the risk of heart disease from smoking-induced high blood pressure. In this short time, a person's oxygen levels will have risen, making physical activity and exercise easier to do, promoting heart-healthy habits. Smoking damages the nerve endings responsible for the senses of smell and taste. In as little as 2 days after quitting, a person may notice a heightened sense of smell and more vivid tastes as these nerves heal.

While it is healthier to have no nicotine in the body, this initial depletion can cause nicotine withdrawal. Around 3 days after quitting, most people will experience moodiness and irritability, severe headaches , and cravings as the body readjusts. In as little as 1 month, a person's lung function begins to improve. As the lungs heal and lung capacity improves, former smokers may notice less coughing and shortness of breath.

Athletic endurance increases and former smokers may notice a renewed ability for cardiovascular activities, such as running and jumping. Nine months after quitting, the lungs have significantly healed themselves. The delicate, hair-like structures inside the lungs known as cilia have recovered from the toll cigarette smoke took on them.

These structures help push mucus out of the lungs and help fight infections. Around this time, many former smokers notice a decrease in the frequency of lung infections because the healed cilia can do their job more easily. One year after quitting smoking, a person's risk for coronary heart disease decreases by half.

This risk will continue to drop past the 1-year mark. Cigarettes contain many known toxins that cause the arteries and blood vessels to narrow. These same toxins also increase the likelihood of developing blood clots. After 5 years without smoking, the body has healed itself enough for the arteries and blood vessels to begin to widen again.

Prepare to Quit

This widening means the blood is less likely to clot, lowering the risk of stroke. The risk of stroke will continue to reduce over the next 10 years as the body heals more and more. After 10 years, a person's chances of developing lung cancer and dying from it are roughly cut in half compared with someone who continues to smoke.

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The likelihood of developing mouth, throat, or pancreatic cancer has significantly reduced. After 15 years of having quit smoking, the likelihood of developing coronary heart disease is the equivalent of a non-smoker. Similarly, the risk of developing pancreatic cancer has reduced to the same level as a non-smoker. After 20 years, the risk of death from smoking-related causes, including both lung disease and cancer, drops to the level of a person who has never smoked in their life.

Also, the risk of developing pancreatic cancer has reduced to that of someone who has never smoked. Smoking is a harmful habit that can lead to severe health complications and death.

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  • When a person quits smoking, the body will start to naturally heal and regain the vitality of a non-smoker over time. Plan ahead and come up with a list of short activities you can do when you get a craving. During the first few weeks after you quit, you may feel uncomfortable and crave a cigarette. Withdrawal is common among smokers who quit, whether they are doing it cold turkey or with the help of medications, counseling, or other tools. During withdrawal, your body is getting used to not having nicotine from cigarettes. For most people, the worst symptoms of withdrawal last a few days to a few weeks.

    During this time, you may:. You may be tempted to smoke to relieve these feelings. Just remember that they are temporary, no matter how powerful they feel at the time. One of the best ways to deal with nicotine withdrawal is to try nicotine replacement therapy NRT. NRT can reduce withdrawal symptoms. And NRT can double your chances of quitting smoking for good.

    NRT comes in several different forms, including gum, patch, nasal spray, inhaler, and lozenge. Many are available without a prescription. A lot of research has been done on NRT. It has been shown to be safe and effective for almost all smokers who want to quit. But teens, pregnant women, and people with severe medical conditions should talk to their doctor before using NRT. If you plan to use NRT, remember to have it available on your quit day. Read the instructions on the NRT package and follow them carefully.

    NRT will give you the most benefit if you use it as recommended. In fact, choosing another option may improve your chances of success.

    Short Term Effects

    Check out:. Find a quit method that might be right for you. Quitting smoking is easier when the people in your life support you. Let them know you are planning to quit and explain how they can help. Here are a few tips:. Support is one of the keys to successfully quitting. Find more ways to get support to help you quit. Like anything hard, quitting smoking takes practice.

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    Get help practicing your quit smoking skills with our Practice Quit text messaging program. Fact: When used as directed, the nicotine patch can double your chances of quitting successfully. Fact: Research suggests laughing encourages people to think more creatively. Plus it boosts your mood! Toggle navigation. Here are some tips to help you pick a quit date: Give yourself time to prepare. Getting prepared can help you build the confidence and skills you will need to stay smokefree. Picking a date too far away gives you time to change your mind or become less motivated.

    Choose a date that is no more than a week or two away. What do I miss out on when I smoke? How is smoking affecting my health? What will happen to me and my family if I keep smoking?