What Happens When You Quit Smoking?

Quitting smoking is one of the best things you can do for your health, whatever your age and however long you have smoked. Tobacco kills more than 7 million people a year worldwide, according to the World Health Organization (WHO), including more than 1.6 million people who do not smoke but breathe in other people's smoke. Here is what happens when you stop, and how to make it easier.

What happens to your body after you quit?

WHO describes these benefits over time:

• 20 minutes: your heart rate and blood pressure drop.
• 12 hours: the carbon monoxide level in your blood returns to normal.
• 2 to 12 weeks: your blood circulation improves and your lungs work better.
• 1 to 9 months: coughing and shortness of breath decrease.
• 1 year: your risk of heart disease is about half that of a smoker.
• 5 to 15 years: your risk of stroke falls to that of a non-smoker.
• 10 years: your risk of lung cancer is about half that of a smoker, and the risk of several other cancers also falls.
• 15 years: your risk of heart disease is the same as a non-smoker's.

Is it too late to quit if I am older?

No. WHO says people who stop smoking gain years of life at any age. Those who quit around age 30 gain almost 10 years of life expectancy, and those who quit around age 60 still gain about 3 years. People who stop after a heart attack cut their chance of another heart attack by 50%.

How does quitting help my family?

WHO says there is no safe level of second-hand smoke. When you stop, children at home are less likely to get smoke-related illnesses such as asthma and ear infections.

What does withdrawal feel like?

In the early days you may feel irritable or restless and have strong cravings. Cravings are often triggered by stress, daily routines or certain places and people. These feelings are common, and support can help you manage them.

How can I cope with cravings?

• Know your triggers. Notice the moments, moods and places that make you want to smoke, and plan in advance how you will handle them.
• Remember why you are quitting. Quitting improves both physical and mental health within about 6 weeks, and it protects the people you live with.
• Get support. Stopping is easier with the right help than on willpower alone.
• Do not give up if you slip. Slipping up happens to lots of people. Treat it as a step on the way and try again.

Where can I get help to quit?

You do not have to do it alone. WHO says counselling and medication can more than double a person's chance of quitting successfully. Talk to your doctor or a local health centre about support and treatment options that are safe for you.

When to see a doctor

See a doctor for help planning your quit attempt, and also if you have:

• A cough that lasts more than 3 weeks
• Chest infections that keep coming back
• Unexplained weight loss or constant tiredness
• A hoarse voice that does not go away

Seek urgent medical help if you cough up blood. Call Rescue 1122 where available, or go to the nearest emergency department, if you have severe difficulty breathing or chest pain.