What happens when I quit smoking?

Quitting smoking is one of the most important changes you can make for your health. Smoking is one of the biggest causes of cancer, cardiovascular disease, and other serious illnesses. But what actually happens to your body when you quit smoking? Here we go through the changes – day by day, month by month – and give you tips to succeed in quitting for good.

Why should you quit smoking?

Quitting smoking is one of the best things you can do for your health and quality of life. Here we go over the main reasons to quit for good.

The health benefits of quitting smoking

Smoking not only affects your health but also the health of those around you. Here are some of the main reasons to quit smoking:

• Better quality of life: More energy, better sense of smell, and fewer illnesses.
• Improved health: Reduced risk of cancer, heart disease, and lung disease.
• Longer life: Smokers who quit can expect several extra years of good health.
• Protect your loved ones: Reduce exposure to secondhand smoke.
• Economic benefits: Save money by not buying cigarettes.

Harmful substances in smoking

Scientists agree that most of the harmful effects of smoking are due to the combustion of tobacco. These processes release substances that can cause cancer and other diseases – so nicotine itself is not the main culprit.

What happens in your body when you quit smoking?

The body begins to repair itself immediately after your last cigarette. Here’s a description of how you gradually regain better health – from the first hour to several years later.

The body’s healing process day by day

Within a few hours of your last cigarette, the body begins to repair itself:

• After 1 hour: Heart rate and blood pressure drop to normal levels. Circulation improves.
• After 12 hours: Carbon monoxide levels in the blood decrease and oxygen levels are restored.
• After 1 day: The risk of heart disease begins to decrease as blood pressure drops.
• After 2 days: Sense of taste and smell improve as nerves begin to recover.
• After 3 days: Nicotine is completely out of the body. This can cause withdrawal symptoms, such as irritability and headaches.
• After 1 month: Lung function improves, coughing and shortness of breath decrease.
• After 9 months: The cilia in the lungs have recovered and can effectively fight infections.
• After 1 year: The risk of coronary heart disease is halved.
• After 5 years: The risk of stroke and blood clots is significantly reduced.
• After 10 years: The risk of lung cancer is halved, and the risk of other cancers, such as mouth and throat, is significantly lower.

Common withdrawal symptoms

When you quit smoking, it’s common to experience withdrawal symptoms as your body gets used to nicotine. Common symptoms include:

• Cravings: A strong urge to smoke, often lasting 20–30 seconds.
• Irritability and restlessness
• Trouble sleeping
• Increased appetite
• Difficulty concentrating

These symptoms are usually most intense in the first few weeks after quitting smoking and gradually subside.

Quit smoking tips: Top 3 best methods

If you are looking for effective quit smoking tips, we have collected five of the best methods to help you on your way to a smoke-free life.

1. Identify triggers

Note down when and why you feel the urge to smoke. Understanding your triggers will help you be prepared and avoid temptation.

2. Find less-harmful alternatives

It would be great if you could quit smoking without any aids. But that’s far from realistic for many smokers. By replacing deadly cigarettes with less-harmful alternatives such as snus or nicotine pouches, you take the pressure off of quitting a habit that can be really hard to get rid of.

3. Exercise

Physical activity, such as a walk or a workout, can reduce cravings and improve your mood.

More quit smoking tips

In addition to the methods we have listed above, there are other quit smoking tips that can be helpful. For example, you can create a clear plan for your smoking cessation, reward yourself when you reach small milestones, and avoid situations where the craving is strongest.

How long do cravings last?

It’s common to feel cravings for up to a month after you quit. The cravings can appear as short episodes of 30 seconds and gradually become less frequent. However, the thought of smoking can remain for several years, but without the strong withdrawal symptoms.

Withdrawal after nicotine use

When you stop supplying your body with nicotine, you may experience withdrawal symptoms. These can manifest as irritability, difficulty sleeping, and restlessness. This is because the brain has become accustomed to the effects of nicotine on the nervous system, and when the supply stops, the body reacts with these symptoms. It is important to be aware that these problems are temporary and subside over time.

Managing nicotine withdrawal is an important part of all quit-smoking tips. Plan how you will tackle the cravings and use tools that you think will make the process easier.

You can read more about nicotine here.

Quit smoking with the right tools

Many people fail to quit smoking on their own. Cessation aids such as snus, nicotine patches, nicotine medicines or talk therapy can be crucial. In Sweden, snus and nicotine patches are a popular and effective option for many who want to quit smoking, especially since they do not contain the dangerous combustion substances that cigarettes do.

In the UK, the National Health Service informs smokers about vaping as an effective option when they want to quit smoking. According to the NHS, harm reduction works because the healthier alternatives lack the dangerous substances that make cigarettes deadly, that is, the chemicals you inhale through the smoke.

Conclusion: Quit smoking for a healthier future

Quitting smoking is a journey that requires both determination and support. The changes in your body begin after just a few hours and continue for years to come. With the right strategies and tools, you can take control of your health and leave cigarettes behind.

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